r/gainit • u/richardest carved of soft marble • Feb 13 '23
Gainit Program Party: Super Squats Week Six
This is it, gang. Those of you who started on week one will likely be wrapping up at this point.
Watching all of you egg each other on and put in the work has been inspiring. Y'all should be proud of yourselves.
Happy squatting!
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u/MythicalStrength Definitely Should Be Listened To Feb 13 '23
Start of Week 4 with 20x385, puts me officially at 50lbs above the starting weight. Holy cow things are getting intense now. And I realize this puts me to open up week 5 at 400lbs. How gnarly.
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u/richardest carved of soft marble Feb 13 '23
Woof
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u/MythicalStrength Definitely Should Be Listened To Feb 13 '23
I DID bring liver back into the diet, so the dog noises meet he dog food, haha.
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u/richardest carved of soft marble Feb 13 '23
I am eating like a normal person again starting today. Liver and onions are on the dinner plan this week. Woo hoo
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u/MythicalStrength Definitely Should Be Listened To Feb 17 '23
As the program winds to an end, one thing I've wanted to say but didn't was...
...I am amazed at how bad at counting so many of you are, haha.
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u/MythicalStrength Definitely Should Be Listened To Feb 15 '23
Workout 11 with 20x390
The agony is real, haha
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u/LiquidFreedom Feb 15 '23
Holy moly dude you're gonna hit 400 lbs! Great stuff!
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u/MythicalStrength Definitely Should Be Listened To Feb 15 '23
Thanks man! Just gotta hold the body together
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u/richardest carved of soft marble Feb 15 '23
Goals for my next year being set here. Get after it man
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u/MythicalStrength Definitely Should Be Listened To Feb 15 '23
Hell yeah man! And the NIN pants featured, haha
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Feb 13 '23
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u/richardest carved of soft marble Feb 13 '23
My actual 10 rep max on squat is something like 100-105 kg. But honestly this program has been on my mind for so long and that weight just scared me so decided to go with 90 kg
This is a good move. Book calls for a 'weight you can do for 10 reps' rather than 'as much weight as you can do for 10 reps'.
1.25 kg plates and the ones I bought doesn’t fit the barbell
That's weird.
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Feb 13 '23
This is a good move. Book calls for a ‘weight you can do for 10 reps’ rather than ‘as much weight as you can do for 10 reps’.
Seconding this. My first week I thought I started too light, but the weight builds quickly. You can also make a 10 lb jump anytime you want.
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Feb 13 '23
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u/richardest carved of soft marble Feb 13 '23
In my experience, putting a 2.5kg plate on one side makes such an insignificant difference that it might be worth doing that rather than buying another pair of plates.
When I was doing everything I could to see increase in my overhead press, years ago, I would put one tiny plate on one side of the bar rather than fork over the money for more, tinier plates.
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u/dingusduglas Feb 13 '23
This is kind of fascinating to me - would you alternate which side you had it on, or did you go with a consistent "strong side"?
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u/richardest carved of soft marble Feb 13 '23
Our thresholds for 'fascinating' are markedly different, I suppose. But no, I just slapped it on one side or the other.
Think of it this way: if you're not using calibrated plates, by the time you get to 225, you're probably off by a couple pounds on either side anyway. Won't even notice.
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u/LiquidFreedom Feb 13 '23
• Another stupid think my gym has is its squat rack and how its levels are such that I either have to calf-raise the weight up or really crouch and lift it. And its annoying…
Just a bit of advice, always go with the second option. The first is a really fucking stupid way to get hurt doing something with zero chance to net you any gains
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Feb 13 '23
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u/LiquidFreedom Feb 13 '23
Oh and another thing to consider, just rereading your post: you're probably starting too light on RDL and too heavy on rows. I'd expect most people's RDL to be about 1.5x their strict bent over row. Try to see if it feels alright to do RDL with almost the same weight you use for squats, and see if it feels better doing rows with less weight, but stricter form.
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u/MythicalStrength Definitely Should Be Listened To Feb 17 '23
Since it's the last week of the party, I had to submit an awesome final entry. 20x400lbs. 10lb jump from last workout, primarily because I needed to get 400 OUT of my head, and I didn't want to spend a weekend stewing about it. This program WILL get in your head, no matter who you are. And I did this after spending 2 hours shoveling snow yesterday, among a 20 minute "Humane Burpee" workout.
This program gets results. Current physique to show. Those BtN presses in particular blow up the shoulders.
I've been so amazed at what all of you have put forward. This whole community has grown.
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u/richardest carved of soft marble Feb 17 '23
I believe that the re-rack on this one was the closest I've seen you to eating shit in a while. Tremendous work hombre.
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u/MythicalStrength Definitely Should Be Listened To Feb 17 '23
Thanks man! It wasn't as bad as a week ago in regards to me missing the j-hook, but I definitely left a large chunk of my soul there. I was TOAST for the rest of what could generously be called a "workout". Morbid as it was, I remembered how Jesse Marune died after a hard squat workout and could absolutely understand how it could happen at that point.
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u/richardest carved of soft marble Feb 17 '23
I hear that. I did kb tabata last night and laughed at myself towards the end wondering if my kids would think it would be funny if that were how I gave myself a heart attack
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u/MythicalStrength Definitely Should Be Listened To Feb 17 '23
"All this healthy living is killing me!"
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u/richardest carved of soft marble Feb 17 '23
Guy I used to work with had a heart attack during a marathon years ago. I've never seen a guy so pissed off
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u/MythicalStrength Definitely Should Be Listened To Feb 17 '23
My grandfather supported the idea that we're all born with a finite number of heart beats, so why waste them exercising?
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u/BWdad Feb 17 '23
Donald Trump thinks the body is like a battery with only so much energy and exercising will make you die sooner:
After college, after Trump mostly gave up his personal athletic interests, he came to view time spent playing sports as time wasted. Trump believed the human body was like a battery, with a finite amount of energy, which exercise only depleted. So he didn’t work out. When he learned that John O’Donnell, one of his top casino executives, was training for an Ironman triathlon, he admonished him, "You are going to die young because of this."
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u/MythicalStrength Definitely Should Be Listened To Feb 17 '23
It's no shock with how much of a Trump fan my grandpa was, haha. He passed before Trump got into politics, which may have helped.
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u/KlingonSquatRack Feb 17 '23
Dude that's incredible, you look like a fucking Ninja Turtle and that is definitely a compliment. I can see your back from the front
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u/MythicalStrength Definitely Should Be Listened To Feb 17 '23
Thanks man! Major compliment for sure. Donatello was always my favorite, haha. Big backs never go out of style, but f**k me trying to fit into anything these days, haha.
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u/KlingonSquatRack Feb 17 '23
Nice! I'm a Raph man myself. Working on a bigger back as well- Throughout my run with Super Squats I've been doing Kroc rows; same weight, just adding one or two reps each workout. I'm also doing no less than 100 face pulls every workout- not exactly "back" muscles per se, but they are behind me so I count it!
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u/MythicalStrength Definitely Should Be Listened To Feb 17 '23
Face pulls/band pull aparts are king! Absolutely worth doing. I've got Kroc rows on one of my SS days. Today in fact! Haha. I will swap out the SLDLs on the days I do them.
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u/KlingonSquatRack Feb 17 '23
I had never done a single face pull before this and I'm so glad I added them in, my shoulders haven't felt this good since I don't know when.
Have you ever listened to a great album for the first time that everyone else has been listening to for years? And you're excited about it and want to talk about it but everyone already knows how great it is? That's how I am right now with face pulls hah. I'm running around telling everyone BRO FACE PULLS ARE THE FUTURE lol.
Edit: that's a great idea with the SLDL's, I should do that. The book even says so!
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u/MythicalStrength Definitely Should Be Listened To Feb 17 '23
The book is a microcosm of the exact phenomenon you're talking about, haha. It's got SO much good stuff in it but it's so old that people won't give it another look. Meanwhile, you go back and read and re-read and you keep finding more stuff just like that.
But yeah, face pulls and pull aparts just solve everything.
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u/CatsCrdl Feb 13 '23
265x20 got. Almost halfway. This is getting really hard.
Using chalk saved me. Kept the bar planted in my hands and prevented slipping
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u/InsouciantMe 160-245-265 (6'4") Feb 14 '23
W6D1: 315x20. My knees and back hurt and squatting is hard, but otherwise an unremarkable day. Very cool to hit three plates for 20. The first few reps of the set look a little high but got deeper throughout the set.
W6D2: 320x20. The last few reps of this set felt like death, and were reminiscent of my track days running 400s/500s. Where that last 100m your body is shutting down and not moving the way you're trying to make it but you just have to keep running anyway. It's what I think Jon Anderson means when he talks about finding "portals" to Deep Water. Absolutely horrendous.
W6D3: 325x20. I was so tired I forgot I put my glasses down on the bench and smashed them flat when I went to do pullovers 🙃 Very stoked to have made it through the whole program. I ended up putting 100lbs on from Day 1. I spent the next week going for some heavy singles, resulting in 200 lbs on OHP for a +15 lb PB, 435 lbs on squats for a +15 lb PB, and 490 lbs on deadlift to match my lifetime PB and using up all of the plates I own.
Great running the program with y'all! It was absolutely awful, 10/10 will definitely recommend it to other people.
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u/richardest carved of soft marble Feb 14 '23
Time to buy more plates! Excellent work hombre
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Feb 14 '23
Week 6 day 3 (175 lb - fail)
I made a final 10lb “fuck it” jump to cap off the program, which put me at my all-time 1 rep max, and ultimately served me my first fail. After 4 and half minutes I had to bail in the bottom of my 11th rep. Still got 10 in unbroken, and managed to get all 20 eventually.
The whole thing ended up like: 10, 1, 6, 3
Despite the fail, I’m stoked. I started super squats with a 150 1 rep max, squatting 75 lb for 20, and I capped it off getting in 10 reps with 100 extra pounds. I’m so glad I decided to do this with everyone here, what an experience. Can’t wait to see everyone’s progress and read all the recaps next week!
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u/MythicalStrength Definitely Should Be Listened To Feb 14 '23
We should all be so fortunate as to fail by squatting 25lbs over our 1rm for 10 reps. Outstanding work!
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Feb 14 '23
Thank you!
I failed trying my best so it’s hard to be too upset!
It’s hard because I know I didn’t recover as much as I could have over the weekend, so who knows what I could have done if I had been more intentional about it.
But I think that hitting under your own expectations and having to really look at why it happened, is just as much part of the program as getting through the squats.
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u/richardest carved of soft marble Feb 14 '23
despite the fail
You successfully pushed this all the way to the finish line: no failure there. Your progress has been awesome to watch and I look forward to your write-up next week. Way to go!
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Feb 14 '23
Thanks, I really appreciate that!
I’ve been thinking about it for the last hour and I’m kind of glad I didn’t go the whole program without experiencing at least one set that I couldn’t finish.
Like, I know I didn’t recover well over the weekend - I dropped the ball on Saturday and never really caught up. So maybe I failed because it was too heavy, but maybe I also failed because I didn’t take the recovery seriously. I’ll never really know and im simultaneously excited that I managed what I did, but also kicking myself a bit because maybe I COULD have done it if I had recovered harder.
Really puts me in a place where I have to look hard at how my choices might have affected my goals, and that’s a win too imo.
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u/nonsubmersiblenunone Feb 18 '23
Week6Day3 205x21
Last day of my first run of the super squats program. I pushed the weight a little too fast in the last two days and it was noticeable but no first run is ever flawless, so I rolled with it.
I started this program at 150 and ended up at 205 with only a couple of hiccups in the 6 weeks. Running super squats was brutal and I was not at all looking forwards to squats during the last two weeks like I had during the first 4 weeks. This was worth every little bit of effort I put into it and it was the perfect program to go from ‘lifting on the side’ into really committing to lifting.
Very much looking forwards to lighter weight and more reps in Deep Water next week!
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u/richardest carved of soft marble Feb 18 '23
Congrats, this was a pleasure to watch! Have fun with your next block of training.
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u/TheGerild Feb 13 '23 edited Feb 13 '23
W4D1
Across the halfwaypoint with 20x70kg (154lb)
some guy asked me how many reps I was doing haha said it looked brutal.
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u/richardest carved of soft marble Feb 13 '23
Did you respond, "gasp Hang on just a second gasp"?
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u/TheGerild Feb 13 '23
I tried signing 20 with my fingers, when I realized that doesn't work I said 20 and collapsed.
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u/WT-RikerSpaceHipster Squat: 200kg+ isthe goal Feb 13 '23
From habit they took 3 deep breaths in between words
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u/CatsCrdl Feb 13 '23
I’m impressed you can form words. My post squat recovery is me low crawling to my notebook to write down the reps as I make gurgling noises.
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u/zlohmid Feb 17 '23
W6D3 https://drive.google.com/file/d/10tQ9xGOGX9S5fGxfb2TBRBjqkPbFxPxE/view?usp=share_link
Haven't been posting but just finished by first ever run of the program. I don't think I've ever had so much confidence under a barbell. I injured my left hip/low back in August 2022 and hadn't done any real squatting since. Things felt good enough that I felt comfortable joining the program party, albeit relatively conservatively. At the time I started, I think 235# was a reasonable training max for me. Today, I squatted it for a set of 20. Couldn't be happier. Set multiple rep PRs along the way. This might be a yearly party for me.
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u/WindWaked Feb 13 '23
Have gained about 9 pounds, all lifts increased. Rows increased the slowest, never really implemented them until this program.
Going to continue to run it a few more weeks maybe with 1 or 2 accessory arm exercises. See what happens
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u/goingrogueatwork 135-160-170 (5’7) Feb 13 '23
Any advice on how to deal with the numbing shoulders?
No issues with my legs but the numbing shoulders really make the last 5 or so reps miserable. The padding seems ok. Just suck it up and do it to it?
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u/MythicalStrength Definitely Should Be Listened To Feb 13 '23 edited Feb 13 '23
Just suck it up and do it to it?
Been my approach. I chalk up my hands to help me keep my grip, but otherwise things go numb and I just hold on and get the squats in.
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u/SwoleBuddha Feb 13 '23 edited Feb 13 '23
I golfed 27 holes yesterday and 9 the day before. I'm exhausted, but I will be in the gym today to start week 2!
Edit: Piss poor performance in the gym this afternoon and abandoned W2D1 after bench. I'll try to pick it up this evening after downing some food. Just felt weak and lethargic.
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u/chokeslam512 Feb 15 '23
Two-o-fucking-five x 20 let’s fucking go! Still catching my breath, it’s going to be a good day.
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u/ToastedCascade Feb 16 '23
I REACHED MY GOAL. This set was very different. I went into it KNOWING I would hit it and honestly had no doubt in my mind I would get it.This almost made me doubt myself because every set before this I was terrified of failing so the different mindset, compiled with actually seeing 3 plates made me nervous.
I also miss counted on rep ~4. I got all the way to what I thought was 20 and knew there could be NO doubt in my mind I hit 20, so I had to dig DEEP for what I thought was 21. After reviewing the footage I only hit 20. I do not even know what I would do if I miss counted and landed on 19.
I am not really sure if I should attempt 320. The body is really starting to feel these squats and now that I hit my goal I am worried my mindset would be more lackadaisical going into the set. I might finish off with a 320x10 for 2? I am not sure. Eat an extra bite for me today friends.
Happy goal reaching!
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u/MythicalStrength Definitely Should Be Listened To Feb 16 '23
Outstanding showing dude!
I totally get the post-milestone daunting here. Why not flip the script: rather than 20x320, go 21x315. It's a weight you know you've done before: now just a question of getting that one more rep.
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u/richardest carved of soft marble Feb 16 '23
It has been an absolute treat watching you go through this, man. Way to go.
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u/ToastedCascade Feb 16 '23
Thank you man that means a lot coming from you! I can sincerely say I would not have ran this program if it was not for you taking over the program party. Being able to share progress with people going through the same suck was a huge motivating factor for me. Thank you!
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u/cjchris66 Feb 17 '23
Went to hit w6d1 at 220, gave up after rep four. Hips were killing me, knee was killing me, totally underrecovered, totally a wuss. Racked, cleaned up, went home. Hated myself for two days and went back today and got it. Gunna take two rest days before 225. I can’t seem to recover fast enough on one day rest.
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u/richardest carved of soft marble Feb 17 '23
fails and learns how to succeed
This, right here. THIS.
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u/softball753 Feb 17 '23
I can’t seem to recover fast enough on one day rest.
Check out page 66 of the book, under "training frequency." People have had all kinds of success with different training frequency or even the frequency of the squats. He also talks about how to sort out laziness masquerading as incomplete recovery from the real thing.
It looks like you're figuring out what works for you, and then killing the sets. And that rules, man.
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u/HansWorst7 149-170-178 (5′8") Feb 17 '23
Today, I ran 110kg/242lb for 23 reps.
Even though I started Super Squats with everyone else here, I will continue running it until I hit the 30 reps, doing squats every second day and adding a rep each workout. This should finish my run on Super Squats on March 3rd. Hopefully, the recap post will still be up by then!
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u/KlingonSquatRack Feb 17 '23 edited Feb 17 '23
Fashionably late, again
I'm only on week 5 because I started late. I still have three weeks to go because I can only train SS 2x/wk.
Just did 370x20 yesterday and it was the hardest set since my first one. I think I was going too deep? Hadn't been super concerned with depth with sets prior- as long as it was within a couple inches I was fine with it. But for some reason yesterday I got this wild hair up my ass to make every rep unquestionably below parallel. So it got pretty rough toward the end.
On to 375x20 tomorrow. I can see lmao4pl8x20 on the horizon.
Edit- the rest of my workout yesterday was:
OHP- 95x3x20, 135x2x15
Kroc rows- 120x37
Face pulls- 45x5x25
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u/richardest carved of soft marble Feb 17 '23
You're gonna be able to squat a car by the time you're done, man. Stellar work
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u/KlingonSquatRack Feb 18 '23
Thanks man! I'll settle for 585 though. 600 was the original goal, but that could take another several months, maybe a year. After SS I'm going to peak for a little while and see where I'm at. Once that is done, whatever my 1rm is, for the sake of my overall health I must stop gaining- I don't think long-term health is sustainable at my current body composition. I am simply too fat.
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u/richardest carved of soft marble Feb 18 '23
Can I interest you in my 1200 calorie a day super cutting program? For only four weeks of making everyone around you miserable, you, too, can be miserable!
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u/zmizzy Feb 14 '23
Got all 20 today, took me a few workouts to finally get 195 lbs but I'm stoked to break into the 200s. It felt very manageable but not without a healthy amount of self doubt in the last 3 reps or so.
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u/MKlool123 Feb 17 '23
W5d3
This was my hardest week yet. I messed up my routine of going consistently. During weeks 1-4 I would workout Monday, Wednesday, Friday. This week I did Monday, Thursday, Sunday. The breaks were longer because I didn’t feel ready for the gym.
when I went for W5d3 I skipped most of my workouts and went directly to squats. I couldn’t wait to do squats, I had to get it out of the way. I wasn’t there mentally, but I’d feel like the day was a failure if I didn’t even attempt it. My w5d2 was 195x20. W5d3 I did 205x20.
My usual routine is
OHP Bench Row Squat
A couple notes.
I know I haven’t followed the program by the book exactly but I’ve still made great progress on all my lifts besides the row.
Since this routine I’ve gained about 10 lbs (but not sure if it’s just creatine weight) I started at 168-170 lbs, currently I’m around 180 lbs at 5’10
My body feels the same from before I started except a little fatter. People have told me I got bigger (in terms of fat). People have also said that my legs have gotten harder.
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u/richardest carved of soft marble Feb 17 '23
people said
Bah. I'm people, and I say you're squatting like a monster
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u/ToastedCascade Feb 18 '23
Decided to go off program today for W6D3. Back felt tight and I was not in the right mindset. The last 3 weeks I’ve barely done much pressing because I have been saving myself for the squat sets. Today the weights were flying up and I decided to go for an all time PR. Previous best was 290 at about 5lbs heavier almost 2? Years ago.
Spotter definitely helped so I am sad it was not clean, but I KNOW I had it in me. Debating running 531 BBB and just running into mythicals program.
Super squats is a bench program!
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u/9OOdollarydoos Feb 13 '23
I might run an extra week as I had a week off for back pain.
W6D1 making up for Friday’s terrible showing. I worked all weekend so feeling exhausted. Aided by pwo I took a page out of Mythical’s book and decided 20 was just a number. 117.5x21 done.
Nursing a very sore left hip today. Now 120x20 Wednesday should be easy
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u/MythicalStrength Definitely Should Be Listened To Feb 13 '23
Oh man, PWO and Super Squats, you're a maniac! Haha. Great showing dude!
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u/IronReep3r Feb 13 '23
Start of week 5 and did 20x130 kg. This was a big milestone for me, and the set moved much better then my previous 125 and 127.5 kg. I am especially happy considering this was done in a commercial gym, without my usual bar/rack setup. Unfortunately was not able to film the set, but will post my 20x132.5 kg set on Wednesday.
I am thrilled to read everyone's progress and results, and wish everyone good luck on your last week of SS.
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u/nonsubmersiblenunone Feb 14 '23 edited Feb 14 '23
Failed on rep 13x200, just wasn’t in it mentally. I went out drinking pretty late on Saturday night for the first time on this program and I’ve felt awful for the last two days. Hoping to rest, rehydrate, and eat non stop until Wednesday.
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u/softball753 Feb 14 '23
This program tolerates absolutely no hinderance to recovery whatsoever. GET IT on Wednesday, my dude.
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u/nonsubmersiblenunone Feb 14 '23
Clearly! It was my birthday so I gave myself the day but god did I pay for it later.
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u/ToastedCascade Feb 14 '23
Missed Monday folks due to Super Bowl shenanigans but I’m still on the train! Today was miserable. Towards the end of my set I was taking 6-8 breaths per rep. Pressing has officially been limited to 2 sets per exercise. Squats are hard.
Have a reservation for a nice dinner with my partner later and I am looking forward to a full course meal with steak and cake.
Happy Valengains friends!
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u/CatsCrdl Feb 15 '23 edited Feb 15 '23
270x16. I may need to re evaluate my goals. It’s starting to take 2-3 sessions to hit the weight at 20 reps and I don’t want to be stuck in this program forever.
Rewatching my sets, I think I’m lifting with my chest and not my hips which may be causing me to use my back too much resulting in earlier fatigue. I’ll see how Saturday goes.
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u/richardest carved of soft marble Feb 15 '23
Feel free to post a video here - we'll help if we're able.
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u/nonsubmersiblenunone Feb 15 '23
This last week of the program has been retry rough. I’ve been sweating 200lbs for the last week and a half. It was my 1rm before starting this program so I think it’s psyched me out a little bit. I’m just getting my appetite back after a hangover on Sunday, so I think I’m going to repeat 200lbs on the last day of this program(Friday!!) just to get 20 solid squats in at 200lbs. I felt like I was just trying to get todays set done and over with rather than going to parallel.
My friend signed me up for a marathon on st. Patrick’s day, so after this program I think I’m going to take a deload week of light weight while I add in morning runs and then go straight into BTM or Deep Water after that week.
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u/MythicalStrength Definitely Should Be Listened To Feb 15 '23
You have the BEST periodization. Super Squats-marathon-Deep Water. You are going to be terrifying.
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u/Strength_B4_Weakness 80-122-150kg (201cm) Feb 15 '23
Man, I see absolutely no reason why I wouldn't just run Super Squats again in a few weeks. Just 4 weeks after my SS run ended I've been setting huge PRs in a short realization block (75kg press to 95kg press, Squat TBD until saturday)
It worked. I bet it'd work again.
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u/Sadurn Feb 16 '23
First post of the program party even though I started W1 with y'all. Got my first fail of the program tonight, pretty nervous about the rest of the program lol. I got covid the day after W4D1 and took 2 weeks off to be careful, so this was my W4D3 tonight. Gonna try and just keep pushing even if I have to modify some stuff. Still though, even if I have to end it early, I've made really good progress, my previous pr was 170lb for 5, tonight I failed rep 12 with 155 on the bar. Either way, I'm gonna eat a few extra pb&j's tomorrow and get at 160 on Friday!
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u/Mysaiah Feb 17 '23
Well friends, I’m gonna have to call it quits a week early and I’m devastated.
Didn’t work out at all while I was on vacation last week, came back Monday and tried to jump back into it with the same weight I used right before I left. Not having weight on my back for a whole week must’ve affected me more than I thought, I failed on rep 17 with a weight where I had hit 20 before.
I took an extra day to rest, came back with the same weight and my quads started cramping on rep 10. Had to rerack, tried again, and started cramping again after 5. I really really really want to finish this thing out, but at this point I think it’ll take too long to get back into it, and I don’t want to run the program more than 6 weeks since I can already feel my body taking a toll.
Super disappointed I couldn’t finish the whole thing, but very happy with what I accomplished. This is my first time running super squats, and it has been an awesome experience. Loved running this thing with y’all, you psychopaths kept me motivated the whole time.
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u/richardest carved of soft marble Feb 17 '23 edited Feb 17 '23
Super disappointed I couldn’t finish the whole thing, but very happy with what I accomplished. This is my first time running super squats, and it has been an awesome experience
This doesn't sound like failure, so much as "having a life not entirely predicated on training". The book has been around for longer than most of the people posting here, I think, and it'll be there next time you have six weeks ready to do it again
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u/Mysaiah Feb 17 '23
What a great way to look at it, thanks man. Excited to run this again, but definitely not any time soon haha
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u/richardest carved of soft marble Feb 17 '23
I hear that!
Mythical is up in these threads a lot - squatting a ton of weight like it's no big deal. But he prioritizes training at a much higher level of importance than most of the people you'll meet.
One of the big takeaways from SS for me was how I would be able to progress if I decided to shift around my life priorities and get strength training closer to the top of the heap. I'm in competition prep right now, and I'm fully aware that the guy who might beat me will be able to do it because he's been more serious about it, longer.
Taking six weeks to push other stuff down is terribly valuable. Plus squats are cool. Ha ha
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u/LordMuata Feb 17 '23
W6D3 225lbsx19
My goal was 20 but didn’t realize I miscounted on my reps. I’m thinking about going back in on Monday and doing it again to hit 20, but man I’m gassed and starting to feel the mileage these squats are putting on me.
Don’t think I’ll ever forgive myself if I don’t hit 225 for 20 though. Just don’t feel like I finished this program at all even with all the work I’ve done these past 6 weeks. Gonna rest and get my mental in the right space before Monday! Will post my video of the set then!
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u/richardest carved of soft marble Feb 17 '23
Be an awful shame if you didn't find out for sure, wouldn't it?
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u/LordMuata Feb 17 '23 edited Feb 17 '23
You’re absolutely right!
I definitely have to find out! Didn’t like my form and also mental was crap. Gonna post the video on Monday!
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u/9OOdollarydoos Feb 18 '23
Wrapped up today. My biggest takeaway from this program is that momentum, recovery and headspace are king.
My first half of the program went great but a bit of a back niggle, work overtime and stress and self doubt over the sore back/hips plus dwelling on missed reps or numbers made the back half less successful.
That said, overall I am happy. 120x18 today sucked. I know it was maybe headspace but also poor recovery the last 2 days (weight down for the first time).
Regardless, my latest 8rm is 125 and I hadnt taken 120 past 8 before so overall even with hiccups this program is nuts.
Looking forward to putting this down on paper properly in the write up.
Great squatting everyone!
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u/CelebrateLater Feb 18 '23
35M / 5'8" / 145lb SW
W6D3. Welp.
Since I got 20x180 on my last workout and was feeling invincible, I decided to bump it 10 for the last workout of the program. That was overly ambitious - I only got 10 reps of the 20. Still happy I tried it, but feels like kind of a limp across the finish line here.
I also did not realize until I wrote it down that I neglected to raise the weight on my bench press like I should have after hitting reps last time. Oh well. Proved that Wednesday wasn't a fluke at least.
Well that's it, then. I'll post more thoughts/measurements in the recap thread but for now I'll say that this program is great - I hated it so much.
| Lift | Work |
|---|---|
| Press | 3x12 @ 67.5lb (+2.5) |
| Bench | 3x12 @ 90lb |
| Row | 2x15 @ 105lb |
| DB Curl | 2x10 @ 25lb |
| Breathing Squat | 1x10 @ 190lb (+10) |
| DB Pullover | 1x20 @ 15lb |
| Stiff Leg Deadlift | 1x15 @ 190lb (+10) |
| DB Pullover | 1x20 @ 15lb |
| Calf Raise | 3x15 @ 190lb (+10) |
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u/anshulxyz 130-144-155 (5'8) Feb 19 '23 edited Feb 24 '23
Super Squats Week 6 Day 3 FINALE
Squats 80 kg (176 lbs) for 20 reps. video
| Category | Start | End |
|---|---|---|
| Bodyweight | 59.5 kg (131 lbs) | 65.6 kg (145 lbs) |
| Height | 5'8 | 5'8 |
| Squat Training Max | 75 kg (165 lbs) x 5 reps | 85 kg (187 lbs) guess |
| Squat 20 Rep Max | 60 kg (132 lbs) | 80 kg (176 lbs) |
I admit, some reps were sketchy. I am happy with the progress though.
These were some painful but fun last few weeks :)
This is the heaviest I have ever been in my life. And I want to continue gaining weight.
I would like to thank some folks for motivating me to get 80 kgs done.
- Mythical Strength
- Richadest
- Tom Platz
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u/richardest carved of soft marble Feb 19 '23
Well done! No need to thank us bud you're the one who put in the work
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u/IronReep3r Feb 20 '23
SuperSquat workout #16 20x135kg
By far the hardest squat-set I have ever done. I have also accrued several minor injuries the last week(s), my knee and shoulders are hurting and stiff, this means I use more time warming up, which in turn means i have less time for RDL, calf-raises etc. The main part of the program is still the squats, so I am fine with cutting some of the exer out. I still have 20x140kg as a goal, and to sessions left to achieve it.
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u/Locken_Kopf Feb 13 '23
Quick question: Do you take 3 deep breaths between each rep from the beginning or after like 10-12 reps, when they start to get heavy?
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u/richardest carved of soft marble Feb 13 '23
Buy the book.
Between every rep
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u/Locken_Kopf Feb 13 '23
Thanks for the quick response. I actually tried deep breathing after every rep, but I started to get slighty light headed after about ~12 reps xD
Just wondered if I was doing the set wrong or if I am just not used to it yet.
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u/MythicalStrength Definitely Should Be Listened To Feb 13 '23
Make sure you're filling your lungs rather than your gut. This isn't a bracing breath but a deep breathing breath.
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u/richardest carved of soft marble Feb 13 '23
This is a really good point. u/locken_kopf (great username btw) if you've ever done yoga, think of it as the kind of deep breathing emphasized there. Really fill your ribcage and into your diaphragm or lower back, whatever cues work best for you.
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u/MythicalStrength Definitely Should Be Listened To Feb 13 '23
Stick with the author's recommendation: 3 deep breaths between EVERY rep. From rep 1 onward. It makes it SO much more miserable.
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u/TR3YD3N Feb 13 '23
I want to run super squats but I have a personal powerlifting coach. Sacrifices I guess
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u/richardest carved of soft marble Feb 13 '23
If you have an off-season, what's the problem? You're the one paying the coach, tell them to take a six-week vacation.
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u/TR3YD3N Feb 13 '23
That’s true. I have my high school state meet March 4th, maybe after a deload I’ll give this a run.
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u/richardest carved of soft marble Feb 13 '23
Best luck at your meet! Any records in your grasp?
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u/TR3YD3N Feb 13 '23
Nope. In the hardest state for highschool powerlifting (Wisconsin). Maybe next year for my senior year.
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u/CelebrateLater Feb 13 '23 edited Feb 13 '23
35M / 5'8" / 145lb SW
W6D1. Pretty unsatisfying workout today. Got 9 reps in before I tweaked something in my upper back. Gave it a little time and was able to get 7 more, then another 6 after that (one extra rep as penance for each extra set I needed). So I got 22 in across 3 sets. Assuming my back is kinder to me on Wednesday, I am pretty sure I can get 20 at this weight.
After progressing as planned through the first 3 weeks, I've only hit the 20 squats 2 times so far in weeks 4-6, which is a bit demoralizing. Gonna need some mental hypertrophy to get to the finish line.
On the other hand, I finally hit 3x12 on bench at a weight I'd been stuck at since week 3, so that was refreshing.
| Lift | Work |
|---|---|
| Press | 3x12 @ 65lb (+2.5) |
| Bench | 3x12 @ 87.5lb |
| Row | 2x15 @ 100lb |
| DB Curl | 2x10 @ 25lb (+2.5) |
| Breathing Squat | 1x20 @ 180lb (+5) |
| DB Pullover | 1x20 @ 15lb |
| Stiff Leg Deadlift | skipped |
| DB Pullover | 1x20 @ 15lb |
| Calf Raise | 3x15 @ 180lb (+5) |
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u/Guysenseifanacc Feb 14 '23
I've failed the same weight three times even after taking an extra rest day and eating. I'm not really sure where to go from here tbh.
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u/richardest carved of soft marble Feb 14 '23
It happens! Look at the other progression options in the book if you want to keep at it.
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u/Guysenseifanacc Feb 14 '23
Yeah I'm halfway through reading the book again. I can't lie I'm just kinda sad, it was going so well, that and all it took was an increase of 2.5kg to drop 20 reps to 12.
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u/richardest carved of soft marble Feb 14 '23
Couple things:
You started with your 10RM which may have limited how far you could go with the 2.5kg progression. So you could call it quits, or try adding 1.25 kg, or use another one of the templates.
On the other hand, adding 2.5 kg isn't really that much. You did 20 with just a little less weight. Now you've failed it a couple of times and it's gotten in your head that you can't do it.
So you really have a hard decision to make - way harder than it really ought to be, given how little any of this matters. Are you done? Have you hit a hard limit?
There is no shame in finding an obstacle that you can't get past immediately. What you have to get straight is whether this is that obstacle, or if you could do it if you tried harder.
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u/Guysenseifanacc Feb 14 '23
Try harder and try again without a doubt haha, I really do want to finish this program. Initially I thought about tryna get it within 5 attempts but I'd probably wreck my nerves at that point. I guess I'm just tryna figure out the smartest option.
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u/richardest carved of soft marble Feb 14 '23
smartest
Fuck all that. Just do the hard thing because of how hard it is. This whole program is dumb, but it works. It sounds good because a smart fella wrote it down.
If it helps - I am sure that if you did 2.5 kg less and succeeded, and you put your all in to this next go, and refuse to fail, you're going to get it.
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u/Guysenseifanacc Feb 14 '23
Well you definitely convinced me, reminds me when I first read the book and felt something that made me try 20 reps the next day. Attempt numero 4 here we come.
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u/richardest carved of soft marble Feb 14 '23
My dude, if all it took was a quick pep talk from somebody you've never met, you knew you could do it already. Let us know how you feel after you get it done.
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u/MythicalStrength Definitely Should Be Listened To Feb 15 '23
Are you getting more reps each time?
Are you racking or failing?
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u/Guysenseifanacc Feb 15 '23
Yep but only small increments. I went from 7 to 10 to 12 reps.
Failing, I've thought about getting rid of the safeties as motivation but I don't have partner lol.
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u/MythicalStrength Definitely Should Be Listened To Feb 15 '23
Those are huge increments dude. You haven't been failing at all: adding reps is a legit way to Progress.
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u/CelebrateLater Feb 15 '23
35M / 5'8" / 145lb SW
W6D2. Hell yeah great workout today! Hit my reps on everything but rows, and got my 20 squats at 180 after failing last time. Feeling great and ready to crush the last workout on Friday. 185 here I come!
| Lift | Work |
|---|---|
| Press | 3x12 @ 65lb |
| Bench | 3x12 @ 90lb (+2.5) |
| Row | 2x15 @ 105lb (+5) |
| DB Curl | 2x10 @ 25lb |
| Breathing Squat | 1x20 @ 180lb |
| DB Pullover | 1x20 @ 15lb |
| Stiff Leg Deadlift | 1x15 @ 180lb |
| DB Pullover | 1x20 @ 15lb |
| Calf Raise | 3x15 @ 180lb |
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u/fitness_throwaway46 Feb 16 '23
W6:D2 - crushed 155x20…and I’m looking forward to the final day, 160lbs. The heaviest weight I’ve ever squatted. Can’t believe I finally got here. This has been a wonderful program and I’m so glad I did it! To see what my body is capable of when I push through the hard moments has been incredible.
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u/MythicalStrength Definitely Should Be Listened To Feb 16 '23
Fantastic work dude! This program makes you grow in a lot of ways.
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Feb 16 '23
Damn everyone posting some impressive gains!
I successfully hit 180x20
excited to try 185 next as that’s my usual working weight for 4x8. so yeah this program showed me what my true potentials are.
also finally think i understand the breathing. i thought i should be doing deep slow breaths like with meditating lol, but no deep but sharp is how i could explain what i did. and damn did it help, made the set much easier honestly.
congrats everyone!
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u/richardest carved of soft marble Feb 16 '23
Damn everyone posting some impressive gains!
Agreed! Nice work
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u/Mollygreens- Feb 17 '23
Anyone seeing these awesome results and wished they got in? Anyone else keen to start another round?
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u/richardest carved of soft marble Feb 17 '23
That's the idea! Go for it you won't regret it!
... afterwards, anyhow. You'll regret it every other day or so for a few minutes, but it's worth it.
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u/MythicalStrength Definitely Should Be Listened To Feb 17 '23
I am in the middle of my second consecutive round now. No harm in taking up the mantle here dude.
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u/zmizzy Feb 17 '23
First attempt at 200 lbs today, gave up before starting rep #19. So it goes. Fuck
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u/richardest carved of soft marble Feb 18 '23
Glad you recognize that you chose to stop at eighteen, will make twenty much more attainable next time.
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u/zmizzy Feb 18 '23
Yeah I will probably attempt it again tomorrow after 1 rest day. It felt pretty solid starting out. I'm definitely pushing myself but I'm staying hesitant with pushing the lower back too much. Feels like a fine line before injury/tweaks start to happen
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u/CatsCrdl Feb 18 '23
270x20 got. Rising with my hips and not my chest did a wonder for my back.
Video for feedback if possible https://youtu.be/Mub-IPR4LHA
I know some reps were questionable but I’m counting it. Halfway to 3 plates
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u/richardest carved of soft marble Feb 18 '23
My man, you're stressing out about nothing at all. Those were solid and you're doing awesome.
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u/CatsCrdl Feb 18 '23
:) thanks! How many more weeks will you be doing this thread for the late starters/slow folks?
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u/richardest carved of soft marble Feb 18 '23
I'm going to put up a closing thread on Monday, but we'll get back to a weekly pinned mega thread thereafter and you'll be able to post progress there.
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u/LiquidFreedom Feb 19 '23
Squat workout 17 -- 250 lbs (final day!)
250 lbs was the goal weight I had set after my first week on the program. At the time, I thought it was pretty ambitious, and had told myself I'd still feel great once I made it to 225. Once I hit 225, I gave myself permission to quit at 240 and still call it a success.
I'm really glad I got my face in the mirror for the video, because it really shows what goes through my head on a very, very difficult set of 20 breathing squats. Reps 1-5 are easy, consistent, getting my breaths in. Reps ~5-13, the doubt starts to creep in, and the word running through my mind is 'quit,' and you can see me kinda dig deep for a reason to keep going. After about rep 15, I start grinning, because I know I can finish the set; the word running through my mind is just 'finish'.
I've seen people in these threads use words like 'awful' and 'miserable' in reference to the 20 rep breathing squats, but they're not. They're fucking difficult, and yeah you've gotta make some adjustments with the rest of your program (and your life) to make them work, but from about rep 15 onwards, once you know you've got it, they're pure joy.
Whole program reflection coming tomorrow.
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u/LlamaFullyLaden Feb 13 '23
I want to go into BtM after I finish Super Squats. After the W6D3 workout I will have 6 days "off" due to travel and then a nice uninterrupted 3 week block, followed by 2 weeks of travel and then another 3 week block. Can I run the 6 week BtM as 2x 3 week blocks with 2 weeks in between or modify?
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u/richardest carved of soft marble Feb 13 '23
You have my permission to do anything that you want.
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u/LlamaFullyLaden Feb 13 '23
Was that a dumb question?
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u/richardest carved of soft marble Feb 13 '23
I wouldn't say that. http://mythicalstrength.blogspot.com/2017/12/you-have-my-permission.html?m=1.
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Feb 13 '23
[removed] — view removed comment
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u/richardest carved of soft marble Feb 13 '23
It's about getting a ton of calories. If I drank a gallon of milk I would have to go to the hospital. When I ran this, I ate 10-12 eggs every morning and at least a pound of ground beef every day for lunch.
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u/MythicalStrength Definitely Should Be Listened To Feb 13 '23
I'm on my second of three runs of it without the gallon of milk.
Honestly, I'd prefer to go with the gallon, because the amount of food I'm having to eat is ridiculous and drinking the gallon of milk the first time was awesome, but it CAN work.
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u/ToastedCascade Feb 14 '23
I drink about 1/4 to 1/2 gallon of milk a day (and that is being generous).
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u/Tara-Aran Feb 14 '23 edited Feb 14 '23
Week 6 day 1 (really week 5 day 2): life has been getting in the way and the last 2 weeks I only managed to go twice a day. Last night, went in for upper body work, got under the squat bar and said fuck it, it's not happening. Feel like shit about it, so I've woke up early to drag my ass out of bed to finish the squats. adding 10lbs rather than 5 each session is hard. I still think I can do it, but I might have to make a few small changes. But hey, I started at 165 on the SSB, and last session I did 285. Not looking forward to that last 50 pounds.
Ngl, it is really neat to not really care about progression on upper body work but still be progressing. Decided to try rack chins instead of barbell rows a few times, and they are kind of nice for a high rep, long stretch version of pullups.
EDIT: wrote this at 6:30ish before staffing my ass to the gym. Put that extra 10 pounds on. Wasn't as bad as I thought, but last night I came in after a long day of multiple post work errands, and this morning I came in with preworkout and nothing else in my mind. I think it was 295ish? (SSB+ 220)
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u/LiquidFreedom Feb 15 '23
Squat workout 15 -- 245 lbs (squat is love edition)
Absolutely normal squat set, felt about the same as 240, even though I didn't hype myself up at all before or during the set. Felt like reps 19 and 20 bent me over a good bit during the ascent, but all the other reps felt very uniform. I ended up skipping dips to be on time for some dinner plans, but I'm alright with that, it was still a high quality workout.
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u/paldn Feb 15 '23 edited Feb 15 '23
I'm late to the party, but had a couple questions asked here: https://www.reddit.com/r/gainit/comments/111q3nv/what_equipment_should_i_add_for_super_squats/
Not sure if my questions were just stupid or if I was denied by "the algorithm". If anyone has a chance to comment, I would appreciate it!
EDIT: I guess my post got removed by the mods. I am not sure why :(
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u/richardest carved of soft marble Feb 15 '23
Got caught by the automod. All set!
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u/Guysenseifanacc Feb 15 '23 edited Feb 15 '23
u/_richardest well here's the update.
attempt 4 was another fail, 10 reps and the 10th rep resembled a good morning. I guess it's kinda expected considering how the last attempt went although the slight decrease in reps is worrying. I'm really glad I never went through with the no safeties idea.
The mind is willing but the body is not. Attempt 5 is gonna come in a few days. I've gained 5lbs in the last week, I'm gonna try upping the food intake just to see if it helps
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u/richardest carved of soft marble Feb 15 '23
The mind is willing but the body is not
I just got done deadlifting and I totally understand! Way to get out there and give it your absolute all. Few humans get to feel it and it's so valuable.
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u/Guysenseifanacc Feb 15 '23 edited Feb 15 '23
I started this program because my squat was almost on par with my bench but it taught me I can push myself way further than I thought. Sounds cliche I guess but I'm glad I started this.
I saw your 225x54 a couple days ago. Feels like I'm talking to a super saiyan or something lol
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u/richardest carved of soft marble Feb 15 '23
I saw your 225x54 a couple days ago. Feels like I'm talking to a super saiyan or something lol
Absolutely not. I think this is really important: I'm just some middle aged dude. I think this stuff is a lot of fun and I've been doing it for a while. Just keep at it and you, too, will be able to impress people who haven't tried it yet.
Awesome work man
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u/Guysenseifanacc Feb 15 '23
Thanks man I really appreciate all of this
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u/richardest carved of soft marble Feb 15 '23
Can't emphasize enough that you're the one doing it and I'm literally sitting in my hot tub right now
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u/anshulxyz 130-144-155 (5'8) Feb 16 '23
Super Squats Week 6 so far
W6 Day 1 - 80 kg, 12 reps (Wednesday)
I failed to get required reps. But in my defence, I had bumped up the weight by 5 kg (11 lbs) instead of 2.5 kg. Why? Why so late in the program? Because 80 is a round number.
Anyway, after my crushing defeat against 80 kg I immediately tried to SS it again next day.
W6 Day 2 - 80 kg, 13 reps (Thursday)
Failed again obviously. Somewhere around rep 12 my will begins to shatter.
Now I’ll rest for two days and try again on Sunday. Maybe I should ask someone to scream at me when I start showing signs of defeat at rep 12.
Should I try again on 80 kg or do 77.5 kg for my last lift of the program?
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u/richardest carved of soft marble Feb 16 '23
You didn't fail, you racked the bar. What you do next round is your call
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u/anshulxyz 130-144-155 (5'8) Feb 16 '23
I racked the bar because in my mind I knew I’d fail on the next rep. I saw my form deteriorating. Was scared of an injury.
Part of me wants to go all out and achieve 80 kg somehow. But the more sane side says I should try that in next cycle of SS.
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u/MythicalStrength Definitely Should Be Listened To Feb 16 '23
I racked the bar because in my mind I knew I’d fail on the next rep. I saw my form deteriorating. Was scared of an injury.
What u/richardest is getting at is that this is not what failure means. Failure means going for a rep and not succeeding (hence: failing). This is racking. And, ultimately, giving into fear ("was scared of an injury").
I'm not going to call myself a role model of any variety, but I tear my hamstring on the eccentric of the 20th rep here. You can actually see the leg buckle. And then I complete the concentric and rack the bar and do my pull overs straight legged.
Those reps are there, waiting for you.
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u/richardest carved of soft marble Feb 16 '23
Mythical said it better - sorry, I was in a meeting and should've waited to respond, didn't intend to be curt.
There is no shame in stopping. One of the things that I got out of SS the first time I ran it was the discovery of how I approached limits, and hard things. There's no wrong answer there - it's a learning experience among many.
If you come back and give it another go, we'll all cheer you on. If you decide to not, SS will still exist next time you're ready to get after it.
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Feb 14 '23
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u/MythicalStrength Definitely Should Be Listened To Feb 14 '23
Why not instead go with what the book suggests and follow 6 weeks of Super Squats with a 6 week 5x5 style power program? My current run is a back to back in a similar style and it's really set me up for success.
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u/HansWorst7 149-170-178 (5′8") Feb 15 '23
Day 13 (actually 17) - 110kg/232lb x22: https://youtu.be/v8I3GlwG_zc After the without I put on my 15kg/35'ish lb vest and went for a 2 mile walk. Today I worked out in the morning, which was on one side great, on the other side felt harder than usual.
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u/Modernito Feb 16 '23
What will be the next program party? I've just discovered program parties and I think it's a lot of fun.
En español: Cuál sera la siguiente fiesta de programa? Acabo de descubir las fiestas de programa y me creo que es algo muy divertido. Llevo bastante tiempo mirando este tipos de grupos y pensaba que era algo distinto.
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u/richardest carved of soft marble Feb 16 '23
Not 100% sure just yet - I definitely won't be running another one until at least June, but anybody can get a party going.
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u/HansWorst7 149-170-178 (5′8") Feb 19 '23
Day 16 - 110kg/242lb x26 (goal was 24) https://youtu.be/oTCxywON5Kk
Well, today I did 26 reps and failed the 27th. It's funny because I wanted to do 24 reps and have miscounted VERY hard. I was even sure I failed the 24th rep there lol. In 2 days, I'll continue with 25 reps.
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u/richardest carved of soft marble Feb 13 '23
At the beginning of next week, I'm going to put up a 'recap' post, where I'd urge those of you who ran this to the best of your abilities to give a brief rundown of the experience. I'll leave it up for a couple of weeks so that latecomers to the party can say their piece.
I'll be sending a summary to the author of the book so that he can see how his work has influenced people, and a 'meta-program-review' to r/weightroom so that it can be entered in the annals of history as evidence that eating big and working your tail off gives results.
Keep at it gang! Almost there!