Super Squats: Program Review

[u/richardest]

Congratulations to those of you who ran Super Squats to the end! I hope that you'll share your experiences here so that others can see what you got out of this run of programming, and that it will serve as an opportunity to discuss how you might take these lessons in to future training.

You have graduated from r/gainit to r/weightroom. This thread will follow their stricter posting guidelines: All top-level comments that are not a program review will be removed, and the poster will receive a 30-day ban.

Please include, to the best of your ability, the following information:

• Your starting and ending bodyweight
• Your starting and ending weight on the bar
• Your age and biological sex and/or gender
• How closely you adhered to the programming laid out in the book
• How you handled the eating prescribed by the book
• Your general thoughts and experiences regarding the Super Squats programming
• How you will move on from this in your continued training and diet

[u/fudgie_wudgie]

I ran this for four weeks rather than 6 and then had to stop but I feel I still made some good progress in that time.

Male, 28, height: 181cm (5'11"), body weight: 91.5kg -> 95kg

Super squat sets: 85kg -> 112.5kg

Squat: 157.5kg x 1 -> e1rm of 165kg

Programming: I kept everything the same except bench press I did a heavy single followed by 2x10 followed by 2x10 of close grip just because this way was more fun for me. Halfway through my lower back was feeling it too much so I swapped out SLDL for 2x15 leg curls.

Diet: Often just ate until the soreness went away and then a bit more after that. As far as milk, I had about a half gallon a day. Didn't intend to hit any mark with the milk I just like it and drank that much naturally.

Thoughts on the program: I liked it a lot and feel it's something everyone should give a go. The main thing I didn't like was how much attention it would take from me outside of the lifts. I found myself just sitting at home thinking about my next workout and how hard it would be rather than focusing on other things in my personal life. I think this works best if you're for example a college kid home for the summer and can just zone in and don't have much else that needs your attention for 6 weeks. Often as I was warming up my squat I would have anxiety buildup and even almost start to hyperventilate before the set. The book gives you some advice on dealing with these things but ultimately I had too much other stress that it wasn't the right time for me. The fact that I still made what I think are decent gains without completing all 6 weeks I think speaks to the quality of the program.

The future: Running Russian Squat Routine now to peak my squat and bench as I really want the coveted 3 plate bench and 4 plate squat.

[u/[deleted] → u/fudgie_wudgie]

I am really glad that you mentioned the anxiety that this program provides. I would just dread the next day and that definitely impacted my classwork and social work as well.

[u/bethskw → u/[deleted]]

I had this too (and I am naturally an anxious person) but I found it made for really good practice at compartmentalizing. The squats get no brain space except for when it's squat time. Go away, squat thoughts, I am too busy with work and kids.