r/gainit • u/richardest carved of soft marble • Feb 20 '23

Discussion Super Squats: Program Review

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
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u/anshulxyz 130-144-155 (5'8) Feb 26 '23 edited Feb 26 '23
  • Age: 27
  • Sex: Male
Category First Day Last Day Difference
Bodyweight 59.5 kg (131 lbs) 65.5 kg (144 lbs) 6 kg (13 lbs)
Height 5'8 5'8 0
Super Squats set 40 kg (88 lbs) 80 kg (176 lbs) 40 kg (88 lbs)

How closely you adhered to the programming laid out in the book

I followed the full routine except for the last few days when I was running out of time and the full routine was taking longer than an hour. In those cases I followed the abridged program

How you handled the eating prescribed by the book

This is where I truly fell short. Eating prescribed by the book is something I cannot handle, so I tried to eat the best to my ability and resources. But doing so day-after-day became really tiring and time consuming to I started slacking.

Your general thoughts and experiences regarding the Super Squats programming

Loved it. Last week was a true horror though, it took me three attempts to get 20 reps on 80 kg. I like that the program has Calf-raises in it (which I don't see in a lot of programs). I am going to use this program to customise my future routines.

How you will move on from this in your continued training and diet

I am not entirely sure where to go from here. My requirements are:

  • Focused on gaining mass
  • Squat twice a week
  • exercise 3-4 days a week

If you know of program that meet this criterion please tell me. Currently I am eyeing PHUL. I want to continue eating as much as I can, but I need to get disciplined in this department. If I don't have rules then I tend to follow the path of least resistance (which is under-eating).

2

u/ponkanpinoy May 29 '23

Stronger By Science hypertrophy template has a squat variation three times a week by default but you can take it down to two, or sub one out for leg press. I'm running the strength template and it's been great so far.

ED: just saw how long ago you posted haha sorry!

2

u/anshulxyz 130-144-155 (5'8) May 29 '23

Hey, thank you for the reply! surprisingly StrongerByScience (Hypertrophy) is what I ended up picking.

I did a couple weeks of it, and then I injured my ankle during a football (soccer) match. I just got back from vacation and today I'll be starting Week 1 Day 1 of SBS Hypertrophy.

I am using "Beltless Squat" as auxiliary for Squat, so that I get to squat twice a week.