Tuesday
Run/Conditioning
10 minute easy run
3 x 400m - 2:00, 1:47, 1:47
5 minute easy run
Pullups - 6, 5 (both assisted), 4, 3, 2, 1
Burpees - 6, 5, 4, 3, 2, 1
Must have been sleep running on that first 400m. I am partially anticipating run times to not improve during SS, but we’ll see.
Still going hard enough to feel breakfast. We have some thunderstorms rolling in today,
was running in a spinkle and about 20kts of wind.
My childhood! We went to our condo twice a year or so.
I partially blame my location, but I really wish my parents would have swapped some of our other vacations – Florida, bleh (I know, woe is me) – with a national park or two. I’ve never been camping before and dunno if I would try it for very long – I am more of a solo city traveler – but there is so much nature in the US that I haven’t seen.
One of the states I have not been too, can’t say that it is on my list, either.
The amount of diversity of nature in the US is amazing. My trips across the pond put into perspective just how much there is to see here.
Camping takes some getting used too. I still struggle trying to sleep in a structure made of fabric in bear/moose country. The desert is easier, you are the biggest thing out there.
I know you like to stay private, but if you ever find yourself near Utah, there is an open seat for you in our Jeep.
Wednesday
Super Squats W1D2
Squat Jump 2 x 5
Band pullaparts 4 x 25
Pull ups 6, 5, 4, 3, 2, 1
Seated OH Press
3 x 10 x 65
Bench
3 x 12 x 95
Bent over row
2 x 15 x 115
BB Curls
2 x 10 x empty bar
Squat
1 x 20 x 175
SS
Stiff Arm pullovers
1 x 20 x 15
Stiff leg DL
1 x 15 x 135
Plank
1 x 60s
Finisher:
5 x 50yrd x 50lb Med Ball Carries
2 x bear hug
1 x each shoulder followed with w/ 5 ball to shoulder
1 x bear hug
(Inspired by @atlas13 saying to pick up something heavy in front of you and walk)
So I can’t maths. Monday’s squats were actually 165lbs, (now edited) hence today’s 175.
Came into the squats feeling anxious again. Really focused on breathing and learning to “rest” under the bar. Faultered at 15, but pushed through to a shaky 20.
Everything else went well. I decided to throw in 5-10 minutes of random conditioning at the end of these sessions. As if 20 rep squats weren’t enough.
I love it!
Idk how well stocked your gym is, but I actually had some good success with just picking up stacks of bumper plates and walking with those in front of me. Gotta be careful not to drop any weights on your toes, but otherwise it works great!
Great idea! My toes tried to hide just thinking about it, but I can pull that off.
Thursday
Easy run
4.25 mile run, 48 minutes.
Working on adding more mileage at an easy pace. Which means a lot of running like a sloth.
Cannot recommend. Stay out west!
I have no idea whether the common advice to ward off bears is up to snuff. So, I would be not much better than clueless if I tried camping, especially over there.
How kind! I have never been to Utah, but it is one of the states I am more keen on visiting. I will definitely let you know if I ever go there!
Florida isn’t too bad for just visiting. THere’s really cool wildlife, especially birds (cranes, flamingos, hawks)
living there isn’t great if you don’t like heat and humidity though.
I personally enjoy the heat, so it has near perfect weather in my books
I abhor its weather and generally dislike the atmosphere. It’s also the flattest state.
This is where the deal breaker starts for me. I can do 110 and dry. I consider anything over 30% humidity too much. It gets so dry here, that if I don’t occasionally put coconut oil on my hands, my knuckles crack open. I love it. You can air-dry a soaked towel in a couple of hours.
Saturday
1/2 mile run
20 minute rock scrambling
1/2 mile run
W/ 10lb pack
So this is how the Friday night conversation went with my hubby:
Me: “Gym tonight, right?”
Him: “That was the plan. Or…”
Me: “Or?”
Him: “How does the weather look in Moab? Jeepin?”
Me: “Ill start loading up the truck.”
He was home at 1615, we were packed and on the road by 1700. It was supposed to be a stay home weekend, but we lack self control in that area.
Saturday morning we drove to the base of Gemini Bridges, ran the short distance to the boulder field below, played on the rocks for a bit, then ran back. The rest of the weekend was a lot of off road driving.
Monday
AM
Easy 1 mile run, 12:20
Running short on time this morning, but wanted to get out. Lifting later.
Monday
PM
SS W2D1
Pull ups 6, 5, 4, 3, 2, 1
Box Jumps 10
Band pullaparts 4 x 25
Seated OH Press
3 x 10 x 65
Bench
3 x 12 x 95
Bent Over Row
2 x 15 x 115
BB curl
2 x 10 x Empty Bar
Squat
1 x 14 x 185 (Son of a…)
1 x 7 x 185
SS
Stiff arm pullovers
1 x 20 x 15
Stiff-leg DL
1 x 15 x 135
Plank
2 x 60s
Finisher:
Carries
50ft, Farmer - 2x 60KBs
50ft, Front Rack- 2x 25KBs
50ft, OH - 2x 20KBs
50ft, Bear Hug 50Lb Ball
5x ball to shoulder each side
Well that didn’t take long. Everything felt heavy today, but I had it in my head I was going to get those squats.
I got under the bar and immediately started lying to myself. “This feels fine, everything feels fine.” Felt okay resting under the bar. Breaths were coming okay. Went in for rep 15 and I just sank right down to the safeties. Had rest for a second, take off the 25s, get under the bar, squat it up to the rack, put the 25s back on, and anger finish the remaining 6. Plus a bonus.
Next time, 185, next time.
20 reps at 185 is absolutely no freaking joke, and if you were able to fail, re rack, and then finish the weight, then you’ve definitely got it in you. Looking forward to seeing you crush it next time!
I know exactly how this feels. I had to work out a coping strategy when I ran super squats and find a way of shutting off that little voice in my head. I broke the set up into the first 10, the next 5 and then 5 x 1. For me it was easy to tell myself that 10 was no problem. Heck if I did 20 reps in the last session with only 5lb less then 10 is an absolute guarantee. After rep 10 I always took more breaths and a little pause to gather myself and then told myself that 5 more was no problem. I still needed more than the 3 breaths between reps but my focus was on getting to 15. Once I got to 15 then I took every rep as a single. This is the part where the bar feels really heavy and the mind plays tricks.
You can definitely do this, rest hard and come back in the next session. Dont let that little voice win.
I am going to try that next time, having lower numbers to hit sounds more manageable. Like eating an elephant, one bite at a time.
Tuesday
Run
1 mile easy run
4 x 400m, 1:56, 1:51, 1:50, 1:47
Walk/jog 400m back to start
800m job cool down
Felt this equally in the lungs as the legs today. I have accepted that times are not going to be awesome after squats. Love how my legs feel after this.
Wednesday
Super Squats W2D2
Pull Ups - 6, 5, 4, 3, 2, 1
Jump Squats - 2 x 5
Band Pullaparts - 2 x 25
Bent Over Rows
2 x 15 x 115
BB curl
2 x 10 x Empty Bar
Squat
1 x 20 x 185
SS
Stiff Arm Pullovers
1 x 20 x 15
Seated OH Press
3 x 10 x 65
Stiff-leg DL
1 x 15 x 135
Bench
3 x 12 x 95
Plank
2 x 60s
Finisher:
8rds, Tabata Assault Bike Sprints
One bite at a time, “sets” of 10, 5, 5 x1 worked perfectly @simo74.
Two great things happened tonight.
Well done you smashed it. It’s great how we share information and tips on here and just keep paying it forward. When I got stuck I reached out and @T3hPwnisher helped me get through it. Now his tips are my tips and now they are your tips for when someone else runs super squats.
There we go! 185x20, nice freaking set.