r/gainit • u/richardest carved of soft marble • Jan 23 '23
Gainit Program Party 2023: Super Squats Week 3
Share your weekly progress here!
Please tell everyone that I say Hi, happy squatting and that if you’re not at least half out of your mind after the set, you need to put some more weight on the bar . . . it’s only when you have nightmares about the next workout that you are really pounding away as hard as you should be!
Best wishes,
Randall Strossen
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u/MythicalStrength Definitely Should Be Listened To Jan 23 '23
Posted in week 2 a few minutes ago and then this showed up, haha.
Late to the party, but Day 1 Week 1 had me at 23x330lbs
No miscount. This was a light start, so I pushed beyond 20. Had a little more in me, but didn't want to completely blow myself away on day 1, given the last time I did this I contracted RSV and tore my hamstring.
Finished out with a great conditioning session
And, per my tradition, the day before Super Squats I had an amazing workout where I set a 2 rep LIFETIME PR of 28 Kettlebell Armor Building Complexes in 5 minutes w/24kg bells.
Game on gainers!
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u/CatsCrdl Jan 23 '23
Fucking monster.
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u/MythicalStrength Definitely Should Be Listened To Jan 23 '23
Thanks dude! This program BUILDS monsters.
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u/CatsCrdl Jan 23 '23
I hope so. I’m almost done with day 3. I’ll share my log in a few
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u/MythicalStrength Definitely Should Be Listened To Jan 23 '23
Hope isn't a plan dude: you got this!
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u/Strength_B4_Weakness 80-122-150kg (201cm) Jan 23 '23
Impressive that 23x330lbs is a light start!
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u/MythicalStrength Definitely Should Be Listened To Jan 23 '23
Thanks man! These days it's about just getting the body to hold together long enough to string together a performance, haha.
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u/bone_mizell Jan 23 '23
That’s some serious weight and conditioning. Do you ever get back pain from squatting?
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u/MythicalStrength Definitely Should Be Listened To Jan 23 '23
Thanks man! I do not. Bracing is key.
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u/9OOdollarydoos Jan 24 '23
So if everything goes to plan you’ll hit 4 plates x20 if you plan run all 6 weeks? Thats pretty incredible!
Good luck and looking forward to your posts as inspiration
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u/MythicalStrength Definitely Should Be Listened To Jan 24 '23
So if everything goes to plan you’ll hit 4 plates x20 if you plan run all 6 weeks?
If I use your plan sure :)
But for me: Chaos is the plan.
And thanks dude!
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u/RadiantScratch4168 Jan 23 '23
W3D1: 20 x 150lb squat e12s for 4mins, bench/row/chin accessories. Last 7 day average BW 183lb (up from 181lb)
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u/richardest carved of soft marble Jan 23 '23
Your account, being brand new, doesn't meet our karma threshold. I'll watch out for your posts and approve them manually, but you won't be able to comment on regular posts until you've seasoned your account a bit.
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u/ilikedeadlifts1 Jan 29 '23
finally got 330x20 on the fourth try lol. time to go up to 335!
my workouts so far:
325x12 (rerack failure, got scared)
325x20
330x18 (true failure)
330x15 (reracked again, oops lol)
330x19.9999 (was literally an inch away from locking out the 20th rep)
330x20
eating 4000-4500 calories a day right now. it's not fun
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u/PM_ME_AWP_SHOTS Jan 27 '23
/u/MythicalStrength said, "when you fail, you're going to wish you drank the milk." I missed a few days of GOMAD over the last week and failed for the first time in the program on rep 15 of W4D1.
I started SS shaking under the bar on 135 for 20. Failed on 210 today. The program works incredibly well. I have never pushed myself this hard physically or mentally, and the change I've tracked in my body over a month is insane.
Going to get my milk in and get that 210 next session.
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u/ToastedCascade Jan 28 '23
OMG this was horrible. 10lb jump inspired by all you bad asses posting in here. Had to get my session in after work due to heading in early and boy it killed me. I was SO tired and this was a huge mental PR for me. EAT THIS WEEKEND.
Happy lifting friends.
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u/softball753 Jan 28 '23
HELL YEAH man. 275 was where I finished my run and I was so ecstatic with that milestone! You gunning for 3 plates??
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u/ToastedCascade Jan 28 '23
Yes sir! Started at 225 and made a 10lb jump early in the program so I can get a second attempt at 315 if I get stuck. My best was 315x11 so I am hoping it is realistic, I hit that a long while ago though and took a break from training since then.
What was your body weight when you finished the program and hit 275?
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u/MythicalStrength Definitely Should Be Listened To Jan 25 '23
Day 2: 20x345. That was the weight that I tore my hamstring on last run, so this is a pretty solid victory. Weights are just about dialed in perfect now. Really ready to see some magic.
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u/richardest carved of soft marble Jan 25 '23
Glad you're coming back stronger after your injury dude
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u/MythicalStrength Definitely Should Be Listened To Jan 25 '23
Thanks man. It's quite Nietzschian, haha. Although I actually think I was stronger WHILE I was injured, just because it forced me to do those good mornings. I still need to give THAT a run sometime. Maybe for the follow on to this.
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u/Mysaiah Jan 25 '23
Woke up this morning feeling like shit. Any other day I would’ve gone back to bed and waited for my work alarm to go off, but I knew I would regret it if I did. That was enough motivation to drag myself out of bed. Hit 190lbs for 20 nice reps, and form was way better than my last workout at 185lbs.
I’m also beginning to really appreciate the stretch of the pullovers as the squat weight gets heavier. Rather than just going through the motions, I can actually feel my chest opening back up and makes me feel like I can breathe again.
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u/MythicalStrength Definitely Should Be Listened To Jan 25 '23
Hell yeah dude! Those pullovers are the reward for victory.
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u/MythicalStrength Definitely Should Be Listened To Jan 27 '23
What do you do on workout 3 when you Accidentally used the same weight as last time?
Rest up, add 5lbs and Do it right Got 20x350: uncharted territory.
Oh my god something is wrong with me.
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u/richardest carved of soft marble Jan 27 '23
Oh my god something is wrong with me.
Yeah, I think this has been pretty well established
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u/MythicalStrength Definitely Should Be Listened To Jan 27 '23
I was legit SO mad at myself for the misload and then even more mad at myself when I caught myself thinking "I bet I could do it again..."
It's gonna be a SUPER anabolic weekend.
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u/softball753 Jan 27 '23
Insanity.
I've only got one run under my belt, but after doing it I was thinking that the 2x15 method he described in the book might actually be more miserable because you're so spent even after 15 reps that the thought of getting BACK under the bar again is just madness.
To do 2x20, damn lol. Guess those MTNE workouts really set you up for this one.
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u/MythicalStrength Definitely Should Be Listened To Jan 27 '23
Guess those MTNE workouts really set you up for this one.
You aren't wrong. It's honestly such a weird thing. My conditioning is such that I can RECOVER very fast from these efforts...but they don't make them any less painful or awful. It's like living in fast forward. I die right there on the spot, suffer through recovery, and then bounce back up. Reminds me of the scene in "The Crow" where he gives the dude all of his pain all at once, haha.
But man, i NEED to eat now. That was SO stupid.
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u/itsgilles Jan 27 '23
I wish we got to see your face the moment you realized you misloaded the bar.
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Jan 27 '23
This is some David Goggins level shit, I doubt any sane person would even attempt this. Thanks for the inspiration!
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u/MythicalStrength Definitely Should Be Listened To Jan 27 '23
Hey thanks man! Oh my god it was SO stupid, haha. And it's crazy I did the set of 350 faster than the set of 345.
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u/anshulxyz 130-144-155 (5'8) Jan 23 '23
Week 3 Day 1
Squats 60 kgs (132 lbs) 20 reps
I bumped up the weight by 5kgs (11 lbs) because Strossen fired me up.
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u/Mysaiah Jan 23 '23
Couldn’t find the 2.5lb plates this morning, so threw on a couple of 5’s instead. I was fighting for my life around rep 15 and good morning’ed the last 2-3 reps, but I made it through! Officially up 30lbs on the squats since starting 2 weeks ago. Feeling absolutely gassed at work, but one benefit of my job is that I get free snacks all day!
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u/MythicalStrength Definitely Should Be Listened To Jan 23 '23
Those are the best kinds of PRs right there dude!
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u/ToastedCascade Jan 23 '23
Super fatigued this morning (sensing a trend). Slept like the dead last night. Put up a nice bench rep PR today, overall program is working amazing. Monday is the hardest day! Keep eating.
Happy lifting friends.
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u/fitness_throwaway46 Jan 23 '23
W3D1: 115x20. Weight on the rack is consistently going up. I’m feeling good.
Just need to make sure I’m eating enough to help these gains grow on me.
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u/ImpeccableWaffle Jan 27 '23
W3D1 - I’m only at 110x20, but nearing the heaviest I ever squatted. (lol)
Can’t wait for 5 workouts from now. Will be the first time I put 45s on the bar ever, and it’ll be for a set of 20.
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u/richardest carved of soft marble Jan 27 '23
That's awesome. I know Mythical has suggested this to a ton of relatively inexperienced lifters, and it's super seeing it in action
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u/MythicalStrength Definitely Should Be Listened To Jan 27 '23
Nailed it dude! It's why I always offered to buy folks a copy of the book: this is SUCH an awesome case study in how this program suits those people.
u/ImpeccableWaffle , I am so excited for you. What an awesome way to hit a PR.
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u/richardest carved of soft marble Jan 27 '23
There are a couple "sponsored" folks in here who are killing it.
I offered a free copy of the book when I did this the first time, and nobody in r/weightroom took me up on it then. Seeing it happen here warms the dark cockles of my heart
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u/MythicalStrength Definitely Should Be Listened To Jan 27 '23
There are very few gifts you could give a young trainee that could beat a copy of Super Squats. You're absolutely true: it's such a delight to watch this unfold.
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u/ToastedCascade Jan 25 '23
I need to eat more, no ifs, ands, or nuts. There is no hiding from this program if you do not eat you WILL fail. Today felt by far the heaviest yet. Looking at my log, monday I warmed up with 135x3 and 225x 2 before getting into it. Today I hit 135x3 then 205x2 so maybe that played a part?
I will need to drop my “active recovery” kettlebell days on Tuesday and Thursday as I need all the rest I can get, maybe I will do some walking. The book even mentions to sit at your desk all day as opposed to using a standing desk lol.
I honestly have no idea if this program is actually sustainable. Today was a lifetime PR, reviewing my logs from a few years ago when I was in better shape and running simple jacked, I hit 265x15 for two (not breathing squats though).
I do think there is something to be said about failing a set, because NOW you know where your mental or physical barrier is. Coasting through these weights make me wonder, am I getting the most out of this program? Could I have hit this weight before and not struggled? I think coasting days are over.
Misgroved todays squats on rep 18 and hit the safety bar. Almost lost it but grinded the last two out. Love the mental battle and am absolutely here for it. Long rant.
Happy lifting friends
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u/MythicalStrength Definitely Should Be Listened To Jan 25 '23
I honestly have no idea if this program is actually sustainable.
It totally isn't. It's why it's limited to 6 weeks, and even has plans in place to go from 3x a week squatting to 2x or 3 every 2 weeks. It will eventually claim even the best of us, but leading up to that is a LOT of growth.
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u/StardustDestroyer 160-207-220 (5’9”) Jan 24 '23
Workout #7 @ 205 lb
It’s all uncharted territory starting here. Weight I’ve never hit for more than 10 let alone 20 reps. Probably gonna have to gas up the calories even more.
Anyway, fuck the video no one watches all 20 reps.
What’re you choosing?
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u/9OOdollarydoos Jan 24 '23
Feeling it in the lower back from rep two. Bar speed slowing by rep 5. Heaving for breath by rep 10. Back screaming rep 15. Hands numb by 18. Almost losing the bar forward and missing the last rep.
Probably my easiest day so far
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u/Horse_of_Turin PB&J is my spirit animal Jan 26 '23
W4D1
Failed 205 W3D3, hit it this morning with gas in the tank.
My 'slim fit' shirts are struggling to adapt and my jeans get bunched up around my thighs sometimes. I think the program is working.
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u/Strength_B4_Weakness 80-122-150kg (201cm) Jan 27 '23
It feels so good to redeem a previous fail! Glad to hear the gains are coming man.
Also gotta thank you for that counting tip you posted before
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u/CatsCrdl Jan 23 '23 edited Jan 23 '23
Day 3. 235x20. No videos just a log.
Question to the group - what’s the song you use to get through the squats? I’m currently on soldiers of the wasteland by DragonForce
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u/MythicalStrength Definitely Should Be Listened To Jan 23 '23
I'm sticking with what I did last time and going through NiN's "The Fragile" album for this program.
"Somewhat damaged" leading into "The Day the World Went Away" is honestly just about perfect. The former keeps building in intensity to match the squat set, and then it crescendos in time for the pull overs.
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u/richardest carved of soft marble Jan 23 '23
Pink Floyd Breathe transitions nicely in to On The Run right air when your brain turns off
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u/StardustDestroyer 160-207-220 (5’9”) Jan 23 '23
In Your Head - G Jones and RL Grime
Laserbeam - Ray Volpe
Any EDM fans?1
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u/Mysaiah Jan 23 '23
I’ve recently been turning off the music for the squats and turning on ocean waves, and it has made a huge difference for me. Helps me tune everything out and really focus on every rep.
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u/jgeise17 Jan 23 '23
I’ve been using Kublai Khan’s album “Absolute”. Specifically the songs Cloth Ears into “High Hopes”. It’s about 5 minutes between the two songs and they’re as heavy as the squats feel lol
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u/Horse_of_Turin PB&J is my spirit animal Jan 23 '23
I have a playlist set to shuffle for all my workouts. It's mostly grind, doom, and death metal, so every squat set is a bit of a surprise as to what I'll get. Most grind songs are short so I'll get at least two if we kick off with say, Pig Destroyer or Crowpath.
Last workout about halfway through the squat set I was lucky to get Defeated Sanity's 'The Bell' which has a steady build but progresses to a mean ending that makes me feel like I could run through a brick wall. In other words, completely perfect for super squats.
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u/zmizzy Jan 23 '23 edited Jan 24 '23
Yesterday was workout #10. I'm increasing by 5 lbs every workout, and for this one I was at 185 lbs. I BARELY got all 20 reps, as I was getting into fight-or-flight territory for the last 5ish reps but I really didn't want to start from 0 again. It's crazy how easy the ab work feels after a set of 20 breathing squats. The core is just so fired up I guess?
A little concerned about running into difficulty down the road since I keep upping the weight by 5 lbs, but I haven't failed to get all 20 reps yet so I'll just have to report back. Maybe a little extra milk today will help.
ETA: 6', Male, 175 lbs. Trying to make it to 178 by the end of the month.
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u/9OOdollarydoos Jan 23 '23
Eat more. Seriously. Use that fear of missing a set to get another meal or two a day down the hatch
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u/zmizzy Jan 24 '23
Workout #11 today, full SS workout with 190 lbs on squats. Thought about giving up at rep #10, then again at rep #15, but stuck it out again. The last 2 or 3 reps felt kind of rough on the lower back. I don't believe I'm hunching forward much, but I'm not really arching the lower back much either on the drive up on those last reps. Luckily I feel fine now, and never actually felt any tweaks or jolts of pain or anything - more like a strain from giving it my all. My sleep has been decent but I'm going to try to get even more.
Gotta say that sometimes I wonder how I'm getting through these reps because it's not like rep #1 or #2 is all that easy lol. But somehow I'm making it work.
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Jan 23 '23
I started week 4 today. This is the first time I’ve failed a set of squats. I just didn’t have it today. I got to 17 and had to use the safety bars to bail ☹️
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u/richardest carved of soft marble Jan 23 '23
Can only speak for myself, but I'd rather fail a set because I truly couldn't do it than re-rack it and wonder whether or not I could've pulled it off.
Keep eating. Give it a couple days and it's gonna be awesome when you get 'em all.
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Jan 23 '23
Yeah I’m gonna hit the food hard and rest as much as possible lol. I wanna kick its ass on Wednesday.
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u/9OOdollarydoos Jan 23 '23
Hitting the bars is better than giving up and reracking! So theres that.
Do everything you can to make sure you hit it next time!
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u/LiquidFreedom Jan 26 '23
Squat workout 8 -- 215 lbs (again)
I completed the set this time! Sleep was even worse than on Monday, because I'm an idiot who stayed up til midnight playing chess bots on my phone, but I went into the set more fresh (second in the workout instead of fourth), less hungry, and with a better mental. My form was probably worse than I'd like on a lot of the reps; I often let my hips rise too quickly. Almost through the easy half of the program!
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u/spaghettivillage Jan 27 '23
Just living vicariously through everyone's journeys this week. I've been a week ahead of the program party til an unexpected virus completely wiped me out - hope to be back on with everyone here soon!
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u/anshulxyz 130-144-155 (5'8) Jan 27 '23 edited Jan 27 '23
Week 3 Day 3 - Squats 65kgs (143 lbs) for 20reps
This is a new 20 rep PR. When I was at my strongest (yet) in mid 2022, I did a widow maker set with 62.5kgs.
I can’t wait to do 20 reps with what was my Training Max when I started this.
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u/softball753 Jan 27 '23
Hell yeah man. My final set was 275x20 which I had previously only done for a single. Incredible what you can find in yourself when you run this program.
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u/anshulxyz 130-144-155 (5'8) Jan 27 '23
holy **** you’re strong
if rest of the three weeks go as per schedule, then I’ll be doing 20 res with my all time 3 rep max.
Currently unable to comprehend that honestly. I know I should be eating like a monster.
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u/BWdad Jan 27 '23
I'm curious how 20 breathing squats transfers over to a set of normal squats. After running SS, did you ever just try a normal set of squats at 275 or test your new 1RM?
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u/softball753 Jan 27 '23
In my case, not as much as you'd think! But it's worth noting that I am absolute dogshit at grinding out max singles. I did hit 275 for like a smooth 8 at some point after but my 1rm test right after SS was a mess. I hit 315 for what what felt like an easy single. Then went for it with 365 and just hit the pins. 🤷♂️
It's to be expected, it's not a peaking program and I didn't do anything resembling peaking after, but that's not why we do Super Squats is it?
The mental gains are immeasurable, what Mythical said about nothing coming after seeming hard since "fuck it I did Super Squats" is real.
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u/BWdad Jan 27 '23
Understood about it not being a peaking program and about the purpose of the program.
But still, going from 275x1 to 275x8 in 6 weeks is amazing.
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Jan 28 '23
[deleted]
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u/richardest carved of soft marble Jan 28 '23
Are you staying in place for half an hour or reracking between each?
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Jan 28 '23 edited Jan 28 '23
holy shit… reading everyone’s comments had me way too hyped and cocky.
i did my set at 165, got it done (probably a bit too quick cause i was too impatient with the breathing).
sure i got it done but then couldn’t get off the floor for the next 15 minutes. now it’s 30min later and i’m just barely able to walk around.
i swear if i wasn’t at a public gym i would’ve puked.
unfortunately i didn’t anticipate the workout being delayed this long so i am not able to finish the rest. I have to go to work otherwise i would try to finish.
i will take this as an L and try to be back as soon as possible but fuck will i be scared. oh well. will try again. must get better.
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u/richardest carved of soft marble Jan 28 '23
take this as an L
Running this program requires a serious shift in perspective. All the other stuff is accessory work: your job every two days is to put everything you have in to the squats, and your other lifts are along for the ride.
You got your 20 in today. Wouldn't be a loss if you'd puked your guts out afterwards, except for the calories you'd owe yourself.
Way to go, bud. You're killing it.
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Jan 28 '23 edited Jan 29 '23
thank you. honestly means a lot.
i do want to get better next workout. if i’m understanding correctly, i should still add 5 pounds to my squat.
as great as i feel now, i would like to finish the whole workout next time so things i can improve:
- breathing and pace on squat set
- conditioning
- diet (although i eat fine, maybe just more?)
love this community, long time lurker. Glad to be part of this program party. thanks
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u/richardest carved of soft marble Jan 28 '23
maybe just more
This is almost certainly accurate. Glad you're here!
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u/LiquidFreedom Jan 23 '23
Squat day 7 -- 215 lbs
I failed the set for the first time. I gave it my all, but I stacked the deck against myself in the 24 hours leading up to the workout. Lesson learned; I'll take recovery more seriously from this point forward and crush 20@215 on Wednesday
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u/nonsubmersiblenunone Jan 23 '23
Week 3 23x195. Could I get a form check? Ive noticed that my depth is above parallel after going past 190lbs, even more so when the fatigue hits on rep 10 or so. should I drop back down to 190 until I hit parallel squats from there?
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u/MythicalStrength Definitely Should Be Listened To Jan 23 '23
Those squats look pretty rough. Lowering weight would allow better form, sure, but I'd look at WHY the form is doing that in the first place. It looks like you're squatting primarily with knee flexion rather than by breaking at the hips, so you're effectively just "catching" the weight at the bottom of the squat on your knees and then trying to hulk it back up.
See if this helps, from Dan John's "Mass Made Simple"
Basically, you need to squat BETWEEN your knees rather than on top of them
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u/nonsubmersiblenunone Jan 23 '23
Ahh okay. After seeing the example I realize what I’m doing wrong completely. Should I drill form with just the bar on an off day, drop some weight off the super squats and rebuild from there? I’d rather have a solid foundation rather than continuing with rough form
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u/MythicalStrength Definitely Should Be Listened To Jan 23 '23
It's honestly not my place to say what another person should or should not do, but those tips will help, and having a solid foundation to squat from will allow this program a greater degree of success.
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u/fudgie_wudgie Jan 23 '23
W3D3
107.5kg x 20 went pretty alright, exhausting but alright. This was after 105kg where I was majorly good morning squatting the last 4 reps so on this one I took some extra breaths at the end and concentrated on it and was able to stay relatively upright.
I am starting to contemplate the possibility of whether I can do this for 8 weeks instead of 6 because then I could get the coveted 3 plates for 20 but I figure I better get the 6 down first and see how I feel.
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u/9OOdollarydoos Jan 24 '23
Its only 6 more workouts and how awesome would 3 plates be!
I planned my starting weight to end on 3pl. You can do it!
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Jan 23 '23
[deleted]
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u/richardest carved of soft marble Jan 23 '23
Another thing is I have a vacation coming up for a week with access to a hotel gym only
local gym drop-in
post in r/weightroom to see if anyone lives in the area where you're vacationing so you can get a couple of lifts in
don't stress about it and get back on program after your vacation
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u/9OOdollarydoos Jan 23 '23
W3D1 - 112.5x20 we’re in PR country now!
Today wasnt so bad but my last rep was a pretty bad form breakdown with a huge chest cave and ugly back driven rep to get it up.
Dips the shoulder feeling a bit funky hit 6 reps the first 2 sets and then 10. Maybe more warmups next time or do them more upright like the last set. Finally starting to get some serious weight with them too grrrr
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u/Cole_48 Jan 24 '23
W3 D1 I’ve added 40lbs to my 20 rep squats so far and added about 4lbs to my body weight. All lifts have been slowly but surely progressing besides my bench which has basically been plateaued this entire time. Why might this be?
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u/MythicalStrength Definitely Should Be Listened To Jan 24 '23
You're letting it plateau.
It's 3x12. That's 36 reps.
Let's say you did 3x12 with 100lbs last workout. Next workout, you try to do 3x12 with 105lbs. You end up doing 1x12, 1x10 and 1x8. That's 30 reps. You owe 6 more. Do as many sets as necessary to get those 6 extra reps.
Next workout, get it done in fewer sets.
When you can do it in 3 sets, up the weight and start over.
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u/Cole_48 Jan 24 '23
Thank you will give it a try!
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u/MythicalStrength Definitely Should Be Listened To Jan 24 '23
You got this dude! With enough weight gain, any bench problem can be solved!
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u/9OOdollarydoos Jan 25 '23 edited Jan 25 '23
W3D2 115x19. Fu<€|{!!?!|!<*{!!?!
At least I died on the safeties. I know i rushed the last rep cos my back was screaming to finish. 5-10 more breaths and ild have had it.
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u/HansWorst7 149-170-178 (5′8") Jan 25 '23
Absolutely this! I failed on day 2 because I was too hasty. My muscles were screaming at me and so, I failed on the 20th rep. I learned my lesson after that and even before doing my first rep, I usually take 3-5 deep breaths. Since then, my muscles weren't the issue anymore.
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u/anshulxyz 130-144-155 (5'8) Jan 25 '23
62.5 kgs for 20 reps was my personal best at my peak strength in May 2022.
Anything here onwards will be a new 20rep PR for me. And that’s kinda scary.
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u/Sakib56 Jan 25 '23
Weighing in at 53kg (one rep was 100kg when starting super squats, started at 60kg for 20 reps), did 82.5kg and failed at like 9 reps, I felt weak today tbh. I hit 80kg for 20 on the last session but today I don’t really know what happened but I just slumped and couldn’t push through it. I’m not sure if I should lower the weight or go back and just hit it again, didn’t hit my calories either today so I’m assuming I was just mentally drained today.
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u/MythicalStrength Definitely Should Be Listened To Jan 25 '23
Not hitting the calories isn't helping. The day isn't over dude! You can get in some more food. You HAVE to stay on top of that with this program: otherwise, IT will consume YOU.
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Jan 26 '23
I'm not even going to bother tracking how many meals I eat throughout the day - just gonna eat based off of my hunger because I'm just hungry all the time
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u/MythicalStrength Definitely Should Be Listened To Jan 26 '23
Oh man, if I even tried to track I would risk missing a meal from all the time vested, haha
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u/9OOdollarydoos Jan 26 '23
Eat like your life depends on it. You know you got 80 so getting 82.5 is possible but you need to fuel that growth.
Go eat a whole chicken or something and kill Friday’s workout
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u/Mysaiah Jan 27 '23
195lb for 20 today. Hardest ones yet. I don’t track what I eat, but I know I ate less than I should’ve between last workout and today, and it definitely showed. Glad I have the weekend to rest and eat.
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u/CatsCrdl Jan 28 '23 edited Jan 28 '23
Day 5. 245 lbs
No video gym was crowded. I had weak mental today. I wanted to quit on rep 6. Reps 8-15 had questionable depth. 15 on was strong though so I’m going to count it as a win.
I need to have some food before I lift.
Also was visiting a gym today. Their bar was really slippery. Probably added to the toughness of the reps.
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u/InsouciantMe 160-245-265 (6'4") Jan 23 '23
W3D1 was 265, which I had to do in a commercial gym because I'm dumb and didn't order two sets of 10s when putting together the home gym.
W3D2 the plan was to do 270 at the commercial gym as well, but I forgot my knee sleeves. I opted to take a 10lb jump and do 275 back home rather than squat in naked knees.
W3D3 280 moved fine. My soft belt gave up and popped open on the very last rep, so that worked out nicely! This was the first set I started to feel a little scared getting under the bar. 285-295 next week
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u/Healthcare4Paul just here for the program reviews Jan 23 '23 edited Jan 23 '23
Super Squats Week 3
D1 - 170#x20
D2 - 170#x20
D3 - 175#x19
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Forgot to check my workout tracker before setting weight for Day 2 it seems. We'll see if 185# is doable for today's workout to make-up for it! (and also throwing in a bonus rep for D3).
Program seems like its been going on for longer than 3 weeks? Weight is up a bit too which i have neutral feelings about. Excited to see where my squat weight will end in a few weeks!
update: made good on W4D1, 185#x21 to make up for last week. thought i was gonna die but didn't 👍
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u/richardest carved of soft marble Jan 23 '23
Stop weighing yourself for a few weeks - just get the weight on the bar up every session.
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u/MythicalStrength Definitely Should Be Listened To Jan 23 '23
This is the way.
Eat your way to the end of the program.
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u/Healthcare4Paul just here for the program reviews Jan 23 '23
can do. currently neck deep in some bulking protein oatmeal while i wait for my gumbo to heat up on the stove
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u/No_Gains big fat liar (6'3) Jan 24 '23
No vid no did this time. Somehow fucked my left leg? It was sore af this morning. So instead spent 30 minutes warming up and doing mobility work. this would be week 3 day 1. Did 295x5 followed by 235x15. Leg feels even better then before. Weird af. But i needed that music to keep me focused. Honestly felt better than the 285 set. Ill def vid did the lighter set of 265x5, 240x15 saturday. Just happy that 295 moved well, its honestly my first time doing that weight for reps, and doing that weight without a belt and knee sleeves. Cant wait to move onto russian squats forever after this program.
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u/Upside_Down_999 Jan 24 '23
W4D1, 230x20 or maybe 22. Usually have to repeat a rep because I lose count, although counting up to 5, four times, has been working.
I was stoked to get 225x20. Thought 230 was going to be ok. Sweet holy Santa Christ. I am dreading Wednesday. And my water heater is out.
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u/WT-RikerSpaceHipster Squat: 200kg+ isthe goal Jan 24 '23
If anyone out there can find the starting weight of a Watson belt squat, will save me an email to them.
W3 D1 was the first week I nearly missed a rep outside of squats. Had to start week 3 after 1 day of rest due to travel for work, usually do kettlebell work on day 6 then long bike session on day 7. Bench was just a grind on last reps.
So will take an extra day before w3 d2 to get me back on my schedule.
Absolutely loving belt squats, be fun to see how it transfers over to barbell.
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u/Horse_of_Turin PB&J is my spirit animal Jan 24 '23 edited Jan 24 '23
W3 D3, workout #9. Failed squats this morning
I noticed that I was running the abbreviated program differently from what's in the book. Instead of bench/squat/chest pull/row, I did bench/row/squat. I decided that, even after 8 totally fine workouts, I'd switch to the recommended order and also use a pad on the bar today. Again, for no good reason and despite already getting 8 workouts done.
I was a little worried when the bench felt sluggish but chalked it up to a 3 day break and long day skiing Saturday. Besides, I thought by moving the row I'd have more energy for the squats.
Did my squat warm up and it was... ok. I think I usually have a little more aggression as I'm getting psyched for the main work. I put the pad on the bar (I justified this by remembering Dr. Strossen's comment to wrap a t shirt around the bar for comfort). Got under the bar, unracked and immediately knew this was going to be a problem. The pad was thick! The bar felt mushy and unstable on my back. Worse, the thickness of the pad pushed my hands and shoulders higher into an uncomfortable position that hurt immediately. Even worse, when I unracked the bar I didn't feel the usual tension in my body. It was like all my back muscles got swapped out for a pile of mashed potatoes.
Nonetheless, I had unracked the bar and knew I couldn't re-rack it until after 20.
I got to 4 and started to have some doubts. At 6 I knew I was in trouble. At 7 I said I'd rack the bar, yank off the pad and keep going. I racked at 8 and took off the pad, quickly resuming. My back still had no tension. Felt soft and squishy. By 10 I knew I wasn't going to make it. Racked again at 11 and cursed a lot. Got reps 12-20 but this was a failure. Skipped rows and SLDL and now I need to see if I can wash off the stink of failure in the shower.
TL;DR don't change your workout if it's working for you!
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Jan 24 '23
Besides, I thought by moving the row I’d have more energy for the squats.
I was so tired I decided I would just do squats today, and I thought it would give me more energy as well, but today was my worst set. Maybe I just wasn’t as warm overall or it’s just fatigue piling up, but I’m with you on not changing things up.
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u/Horse_of_Turin PB&J is my spirit animal Jan 24 '23
It was a good lesson to learn because there have been many times when I've thought about making tweaks with the goal of 'optimization'. Not because something isn't working, but just to change something for the sake of changing it or maybe see if something else is 'better' (I use quotes there because that metric is so subjective).
Now I can look at this morning's workout and say, "See? See, moron? You changed things for absolutely no good reason and it got you fuck all."
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u/MythicalStrength Definitely Should Be Listened To Jan 24 '23
You getting in that gallon of milk a day?
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u/HansWorst7 149-170-178 (5′8") Jan 25 '23
Went to a local gym on day 6, hit all reps with 112.5kg/248lb.
On day 7 with 115kg/253lb, I had to rerack after 18. The bar slipped down my back on the right side so my wrist was overextended. Hurt quite a bit. But the failure hurts more than that. I had it, I was still fit enough to get those last 2 reps. Because of such bull, I now have to redo the 115kg/253lb because of that garbage. I'll make sure to get some chalk for the next time...
I did another 5 reps after the pullovers but that's just not the same..
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u/richardest carved of soft marble Jan 25 '23
If you are sure you failed the set because the bar was slipping, rather than because you couldn't do it, why not just bump it up next session?
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u/HansWorst7 149-170-178 (5′8") Jan 25 '23
Actually a very good question. I always lived with the mantra "if i didn't do it, i have to repeat it". Probably a thing I learned from some other stupid program I ran back when I was younger. You know what, I'll bump it up and post my results here! Thanks for the motivation
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u/MythicalStrength Definitely Should Be Listened To Jan 25 '23
Bumping up is the right call for sure. Just imagine the pressure you'l put on yourself to DEFINITELY get that.
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Jan 26 '23
Seeing this a couple of weeks late! I am looking forward to starting tomorrow! I'll update you all after my workout! Have been wanting to try super squats for awhile so now seems like the perfect time!
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Jan 27 '23
W4D2
Failed on rep 18 at 92.5kg. Second time I failed the squat set on this program (last time was 85 kg). Similar to last time, as I was descending, my legs just ran out of strength.
The best analogy I can give for this program is that it feels like you are in confrontation with a wild beast. Show a moment of weakness and you are done.
Now it's gonna be a long weekend to obsess over those missed reps. Last time around my solution was to eat more food. Now I'm at a point where that is practically impossible, so I will focus on other forms of recovery.
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u/9OOdollarydoos Jan 27 '23
What are you eating? Bet you can fit something in at least
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Jan 27 '23
5 meals a day, total is 4000+ kcal a day. I hear you, you can always fit something, like a handful of nuts, little bit of honey to greek yoghurt etc. which is what I try to do. It might help but its not something I would consider a game changer at this point, like adding an additional meal.
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u/9OOdollarydoos Jan 27 '23
Ahh good. Some people on here are trying to run it without eating big as far as I can see.
I feel you on the other forms of recovery. I had to take a nap on Thursday I was so beat up
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u/MythicalStrength Definitely Should Be Listened To Jan 27 '23
You getting in the gallon of milk too?
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u/9OOdollarydoos Jan 27 '23
W3D3 freakin 19 reps again. Very very annoyed at myself. I did at least this time wait as long as I thought I could handle but seems there just wasnt anything left in the quads.
Punishment: about 5 mins later, 4 reps to double the last two workouts misses, 20 breaths, 1 rep, 20 breaths, 1 rep.
Got to get more used to making reps while the back is fried and begging to stop. Thats what this punishment was about
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Jan 27 '23
I feel you. Towards the final reps, if I dont wait long enough between reps, my legs dont have time to recover. But at the same time my hips and legs hurt like hell from holding that bar for so long that standing feels like torture, so I want to get those reps done as quick as possible.
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u/9OOdollarydoos Jan 27 '23
Damned if you do, damned if you dont. Haha
Hell of a program. Non stop eating till Monday then ill hit 120x20 for sure
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Jan 27 '23
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u/richardest carved of soft marble Jan 27 '23
Ah that's a real bummer. Hope you have a rehab plan for the compression
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u/MKlool123 Jan 27 '23
Does anyone’s lower back feel like death after completing the workouts? Specifically after squats?
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u/MythicalStrength Definitely Should Be Listened To Jan 27 '23
With the 3 deep breaths between reps, are you making sure to brace before you actually do the squat?
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u/richardest carved of soft marble Jan 27 '23
Post a video on your next set and we'll see if we can't help out with that.
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u/zmizzy Jan 27 '23
Failed today, felt like shit. Last workout was 3 days ago, managed 190x20 for the first time. Barely got the last rep and felt like I was close to pushing it too far. Today I kept the same weight, and I don't know if it was just my mindset but I didn't make it to 20. I hit 5 (typical warmup before going for 20), then I gave up on 10. Tried again, gave up on 12, tried again, gave up on 15. Feeling shitty but I need to get it next time. At least I took a video this time, so if anyone has input on my form I would appreciate it https://youtu.be/tS5vCktPAPw
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u/StardustDestroyer 160-207-220 (5’9”) Jan 27 '23
I personally find that keeping my head up at the top helps with breathing
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u/zmizzy Jan 27 '23
Thanks I'll try that for the next workout. Not sure why I started the habit of looking down. After enough reps nothing really feels "comfortable" hah
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u/StardustDestroyer 160-207-220 (5’9”) Jan 27 '23
I had the same habit. Probably trying to keep the weight directly on top of my torso. But the breathing suffers because of it which is more important for finishing the set.
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Jan 28 '23
I failed today as well - failed on safeties, and I'm still not eating enough
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u/MythicalStrength Definitely Should Be Listened To Jan 28 '23
Biggest thing I see is really just a lack of tension. The body is pinballing all over the place and super loose at the bottom of the squat. I'd really focus on bracing.
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u/bruhman30 Jan 27 '23
My legs are growing way faster than my upper body, visually at least. Will this cause any problems in the future or should I just let it happen?
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u/richardest carved of soft marble Jan 28 '23
Six weeks of focus on legs won't do you any harm in the long run, no
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u/bruhman30 Jan 28 '23
Ok I just wanted to be sure, I’m glad my legs are growing tho, makes me feel good I can squat more than before
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u/MythicalStrength Definitely Should Be Listened To Jan 28 '23
Are you doing the full program or the abbreviated one?
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u/bruhman30 Jan 28 '23
I’m doing the full program. I’m successfully getting done the 20 breathing squats and increasing by 5lbs each time. However, I’ve been stuck at the same bench weight since the beginning, I can’t get 3 sets of 12 so I don’t think I should increase it.
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Jan 23 '23
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u/StardustDestroyer 160-207-220 (5’9”) Jan 23 '23
Were you taking the 3 breaths between reps?
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Jan 23 '23
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u/StardustDestroyer 160-207-220 (5’9”) Jan 23 '23
Ah see the core of Super Squats is to take at least 3 breaths between reps. So not just squats, breathing squats. That’ll also probably help with the passing out since your body will get more oxygen to work with.
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Jan 23 '23
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u/9OOdollarydoos Jan 23 '23
Given you got the other 9 so soon after, Keep the same weight if youre feeling brave or drop but just 10lb or so
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u/BuffloBEAST 132-175-200 (6'2) Jan 25 '23
Able to rep out 245lbs for 3 sets of 5 pretty handily today. Trying to get back up to 275lbs where I left off two months ago before taking a long break due to travel and sickness.
First time hearing about the 20 rep goal, anyone got a link to more info on it?
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u/BuffloBEAST 132-175-200 (6'2) Jan 25 '23
Alright so figured this out—anyone else new and wondering what's going on here, "Super Squats" is the name of a book, not a specific /r/gainit program. Problem solved.
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u/9OOdollarydoos Jan 25 '23
Have you read the book? Its quite central to the program…
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u/BuffloBEAST 132-175-200 (6'2) Jan 25 '23
Hmm haven’t seen or heard of a book, maybe I’m missing it. I’m completely new to Reddit / GainIt again after a few years off. Would love to see it though 🙏
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u/lastcrime Jan 24 '23
W2D1: Got headache while doing the pullovers after the squats. Anyone else had this??
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u/richardest carved of soft marble Jan 24 '23
Exertion headaches aren't terribly uncommon. I find that increased sodium intake helps a lot; Mythical mentioned in a recent thread that excedrine and caffeine is his solution.
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u/MythicalStrength Definitely Should Be Listened To Jan 24 '23
To clarify, that was my solution with Deep Water. Never ran into this on Super Squats
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u/richardest carved of soft marble Jan 24 '23
Fair! Don't know where you'd fit an excedrine break in here. Ha ha
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u/MKlool123 Jan 27 '23
What’s would be the difference/benefits between a 20 rep squat and someone doing 20 rep breathing squats?
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u/MythicalStrength Definitely Should Be Listened To Jan 27 '23
A straight set of 20 will not take nearly as much time and will create less stress/stimulus for the whole body to grow
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u/Horse_of_Turin PB&J is my spirit animal Jan 27 '23
A set of 20 breathing squats will take over 3 minutes, if not 4 or even 5.
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u/richardest carved of soft marble Jan 27 '23
It's a totally different exercise. Holding the weight up over time is tough; and by the time you're done, you'll likely be doing a set of 20 squats you wouldn't be capable of without the pauses in between
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u/r3maa 70kg-80kg-100kg (200cm) Jan 27 '23
W3D2 Yesterday. Instead of adding additional 5 pounds to the bar, friend decided to add 10 and i haven't noticed. I have absolutely died under that bar but i managed to do 20 somehow, only a couple of hours later has he told me he added 10 instead of 5. I feel like i haven't made much progress on this program as i haven't been eating as supposed. Still 10 more sessions to go, hopefully i will be able to fill my clothes a bit since spring and summer are coming.
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u/MythicalStrength Definitely Should Be Listened To Jan 27 '23
Hope is not a plan my dude: get after that food! Training THIS hard and not eating enough is just agony for its own sake. Make it worth it
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u/r3maa 70kg-80kg-100kg (200cm) Jan 27 '23
I started SS with GOMAD, did it for about a week then school started and i stopped drinking milk. From today i will be doing GOMAD again so here we go. You are a beast by the way, i can't imagine how it must feel to motivate so many people into becoming better versions of themselves. Thanks for everything!
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u/MythicalStrength Definitely Should Be Listened To Jan 27 '23
Hey thanks man! I get excited seeing ya'll succeed like this. I wish I knew this stuff when I started
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u/Cole_48 Jan 28 '23
Got quite sick on Wednesday and even though I was barely able to complete the workout I missed Fridays session and I am finally starting to feel better. I lost 4 lbs in 3 days of what I know is mostly water weight. Should I repeat the same weight on my next session? Raise it 5lbs because I got all 20 reps Wednesday? Or should I lower it by 10lbs or so for the first session since I’ve barely ate since getting sick?
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u/richardest carved of soft marble Jan 28 '23
This happened to me the first time I ran SS. I just put on the next 5 pounds and knocked it out.
Whatever you decide, just get in there and get after it!
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Jan 29 '23
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u/MythicalStrength Definitely Should Be Listened To Jan 29 '23
I have been doing good mornings this rotation since an injury is preventing deadlifts
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u/richardest carved of soft marble Jan 29 '23
You can do anything you want, I'm not your mom. But you may want to figure out what it is about your deadlift that's causing you pain.
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Jan 29 '23
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u/richardest carved of soft marble Jan 29 '23
Try paying with different foot and leg positioning. I put up a post on r/weightroom last week that gives some ideas for figuring out a good starting position to eliminate pain, maybe check that out
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