Holy shite… 185 for 20……
1 Like
@atlas13 thank you!
@anna_5588 that is exactly what I thought as soon as I un-racked the weight!
2 Likes
your squat and upper body lifts are insane!!
1 Like
Thursday
Run/Conditioning
3 mile run
(1mile hilly trails, 2 road)
Pullups 6, 5, 4, 3, 2, 1
Burpees 6, 5, 4, 3, 2, 1
These shorter days snuck up on me. Good thing I brought a headlamp.
6 Likes
Friday
AM
Run
4.5 mile easy run, 53 minutes.
PM
Conditioning
50 band pullaparts
Pull ups- 6, 5, 4, 3, 2, 1
5 rounds:
25 ft prowler push, drag back
(2x 90lb+sled, 3x 135lb+ sled)
5 ball to shoulder each side
Simple day, just getting some work in while Hubby was doing max testing to get back into 531.
8 Likes
Keeping the hammer down. Nice work!
1 Like
Monday
SS W3D1
Band Pullaparts - 100
Pull ups - 6, 5, 4, 3, 2, 1
Box Jumps - 2 x 5
Bent Over Row
2 x 15 x 115
BB Curl
2 x 10 x Bar
Squat
1 x 20 x 190
SS
1 x 20 x 15
Stiff Arm Pull Over
SLDL
1 x 15 x 145
Seated OH Press
3 x 10 x 65
Bench
1 x 12 x 100
2 x 12 x 95
Core/Finisher
3 Rounds:
50 x 45Lbs KBS
60s Plank
Made it. I really hope no one sees the happy dance I do after I re-rack the weight. It probably looks like my whole body involuntarily shaking. Wait. It is exactly that.
Lower back was letting me know it was worked after squats and DLs.
One can assume all of these squats are easily rep PRs at this point.
Added weight to the DLs, and 1 set of the bench.
8 Likes
The Unicorn Shuffle!
1 Like
Ha yes!
1 Like
This made me smile big time. But not as much as reading 190 x 20. You are doing a great job. Sauté
1 Like
Thank you! It helps to have people like you and Tim that have done SS cheering me on.
2 Likes
It’s one heck of a program. It will teach you the fundamentals of actually getting results through training and outside of training.
Ever since Super Squats I feel like I have the Keys to Progress Bahahahahaha
But yeah…. @simo74, @T3hPwnisher, and whoever will cheer you on.
Btw @boilerman dabbles with the HVAC stuff too, I believe he is a technician?
3 Likes
Wednesday
SS W3D2
Pull ups - 6, 5, 4, 3, 2, 1
Band Pullaparts - 50
Jump Squats - 2 x 5
Bench
3 x 12 x 105
Bent Over Row
2 x 15 x 115
BB Curl
2 x 10 x Bar
Squat
195 x 9, 5, 6 (barbell: 2, Unicorn: 4)
SS
Stiff Arm Pullover
1 x 20 x 15
Stiff Leg DL
1 x 15 x 145
Seated OH Press
3 x 10 x 65
Plank
3 x 60s
Finisher:
3 x 100ft x 35KB farmer carries
A lot to unpack today.
Positives first, bench went great! All but the last few reps were smooth.
Came into this with a little less anxiety and a lot tired. The barbell won this day.
Had bouts of dizziness after everyset of upper body. Also didn’t have any appetite for dinner. Bit weird.
Yesterday was supposed to be the usual 400m repeats, but hubby’s schedule freed up and I wanted to be lazy with him. I made us (mostly) healthy pumpkin oatmeal chocolate chip cookies. We ate almost the whole sheet full. I was hoping that would shine through on the squats today. It clearly did not. You let your guard down for a second and those 20 reps come for you.
Set of 9 - dizziness/wobbly fail. Set of 5 - sank to the safeties, took off weight, re-rack, re-weight. Had trouble with resting under the bar and bracing.
I am at the point of constant soreness. Rib meat hurts. Hips/butt are sore. Biceps and shoulders have me doing the bodybuilder walk.
Soap box over. Until next time, squats.
10 Likes
Thursday
Run
1.5 miles easy
1 mile @ mod pace (10:30-11/mile)
1/2 mile easy
Still not feeling amazing. Easy and moderate paces were really slow today.
Appetite came back for breakfast, which is awesome, I have a lot to make up for from yesterday.
7 Likes
I’m impressed that your keeping up this much running throughout Super Squats. Legs have got to be fried from the squats alone, pretty badass to be running on top of that
1 Like
That is the strange part, they feel mostly normal, but I think they may be. With yesterday’s sub-par squat session, I felt weakness in my legs, but more throughout the whole core and rest of the body. And it was after skipping my usual Tuesday run.
I honestly don’t know if it was just a bad day, or pure, bone-deep fatigue. I may also be overanalyzing. I do that.
Thank you!
1 Like
Friday
AM
3 mile easy run.
Forgot to start timer.
PM
SS W3D3
Pull ups - 6, 5, 4, 3, 2, 1 then 3 x 5
Band Pullaparts - 100
Box Jumps - 1 x 10
Bench
3 x 12 x 105
Bent Over Row
1 x 15 x 120
1 x 15 x 115
BB Curl
2 x 10 x Bar
Squat
195 x 12, 8 (better than Wednesday! Sank to safeties on rep 13)
SS
Stiff Arm Pullover
1 x 20 x 15
Stiff Leg DL
1 x 15 x 145
Seated OH Press
3 x 10 x 65
Plank
3 x 60s
Getting closer. 195 is a bit of a sticking point, it is about 85% of my last tested 1RM. I’ll get it.
Hubby was with me for this set. After I re-racked the set of 8, he saw my full-body shakes and said: “that looks healthy.”
7 Likes
These sound awesome! Do you have a recipe you really like? If so, would you be willing to share it? I feel like I need some pumpkin and cookies in my life!
2 Likes
85% of max for 13 reps…. I think it’s safe to say, your 1rm has definitely grown. Insane to me you did this after running 3 miles in the AM.
1 Like
I am always happy to share recipes!
I have made these twice now. The second time I added extra cinnamon on top of the pumpkin spice. It was awesome.
1 Like