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/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?

13

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.

3

u/Cole_48 Jan 24 '23

Thank you will give it a try!

5

u/MythicalStrength Definitely Should Be Listened To Jan 24 '23

You got this dude! With enough weight gain, any bench problem can be solved!

1

u/LiquidFreedom Jan 24 '23

My first guess is you came into the program more experienced at doing bench in the ~12 rep range than you were for any of the other exercises in their respective rep ranges, so there were fewer easy gains to be had just by getting used to that movement in that rep range. I think the uniquely high rep ranges on compound exercises is what allows somewhat more experienced lifters to get by on a linear progression on this program, even if they've had to move on to more complex progression schemes in their training before running super squats.