For me it’s also comparing strength on lifts. My best weighted pull-up is 70 so 100 doesn’t seem that far off, but my best BB row is over 100lbs lower! 
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Gotta fix that strength imbalance man!
2 Likes
maintenance log
week 2 (10/24-10/30)
210mg test c, 4mg salbutamol
blood pressure 10/25 96/58, 10/27 116/68, 10/29 114/62
Resting heart rate 10/25 84, 10/27 78, 10/29 84
sides-- none. no AI.
7-day average bodyweight 235
average daily calories 2477, carbs 253, fat 117, protein 183.
trained 7 days.14 hours of cardio.
for week 3 (10/31-11/6)
calories: 2200 w/180g protein.
pharma: 210mg test c, 4mg salbutamol
programming: switch to SuperSquats run for 6 weeks. 14 hours cardio. 7 training sessions.
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It’ll be fun to watch you crush this!
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These are not super squats 
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yeah this programs going to be a deload. 28 reps, 3 times per week. 
3 Likes
Training for 10/31
SuperSquats W1D1
Overhead press 27x10, 77x12, 77x12, 77x12
Squat 150x5, 240x3, 290x20
Pullover 25x20
Bench Press 27x10, 77x12, 77x12, 77x12
Bent Over Row 135x10, 225x15, 225x15, 225x15
Trap Bar Deadlift 145x5, 235x3, 325x15
Pullover 25x20
4-mile walk
food for 10/30 calories 2180, carbs 133, fat 223, protein 112
bodyweight 10/31 4am 235 lbs
14 Likes
Training for 11/1
Accessories
Wide Grip Lat Pulldown 120x15,120x15,120x15
Pull Up 20,20,20 @ BW
Pull Up 1,1,1 +100lbs
Cable Rope Triceps Pushdown 45x10,45x10,45x10
Cable One Arm Tricep Extension 25x10,25x10,25x10
Cable Rope Face Pull 15,15,15
Triceps Pushdown V Bar 25X10,25X10,25X10
Dumbbell Tricep Kickback 35x10,35x10,35x10
Dumbbell Standing Triceps Extension 40x10,40x10,40x10
Dumbbell One Arm Row 40X10,40X10,40X10
Dumbbell Lateral Raise 40x10,40x10,40x10
Fly 10x10,10x10,10x10
Dumbbell Front Raise 10x10,10x10,10x10
Plate Front Raise 25,25,25
Preacher Curl 120x10,120x10,120x10
6 mile walk
food for 10/31 calories 2270, carbs 166, fat 116, protein 171
bodyweight 11/1 4am 237 lbs
13 Likes
That’s a crapload of work. Nice job, my man!
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You continue to be a freakin monster.
Lol at my 225x10 pr, you’re over here confidently planning 405x20! Unreal!
And 6 mile walks… I mean if I had an extra 90 minutes maybe…
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Yeah, and I was pumped about my 165x20 set this morning! 
I’ve said it before and I’ll say it again:
Seriously, though, the work ethic in here—squats and everything else—is incredible.
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It’s insane isn’t it?
And there’s dudes coming on here wondering why they haven’t made progress in 7 years despite their “totally optimised” program.
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In absolutely the best sense of the word, yes!
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Training for 11/2
SuperSquats W1D2
Overhead press 27x10, 77x12, 77x12, 77x12
Squat 150x5, 240x3, 295x20
Pullover 25x20
Bench Press 27x10, 82x12, 82x12, 82x12
Bent Over Row 135x10, 230x15, 230x15, 230x15
Trap Bar Deadlift 145x5, 235x3, 330x15
Pullover 25x20
6-mile walk
food for 11/1 calories 2246, carbs 241, fat 106, protein 132
bodyweight 11/2 4am 240 lbs
13 Likes
Training for 11/3
Accessories
Wide Grip Lat Pulldown 120x15,120x15,120x15
Pull Up 20,20,20 @ BW
Pull Up 1,1,1 +100lbs
Pull Up 1,0,0 +115lbs
Cable Rope Triceps Pushdown 45x10,45x10,45x10
Cable One Arm Tricep Extension 25x10,25x10,25x10
Cable Rope Face Pull 15,15,15
Triceps Pushdown V Bar 25X10,25X10,25X10
Dumbbell Tricep Kickback 35x10,35x10,35x10
Dumbbell Standing Triceps Extension 40x10,40x10,40x10
Dumbbell One Arm Row 40X10,40X10,40X10
Dumbbell Lateral Raise 40x10,40x10,40x10
Fly 10x10,10x10,10x10
Dumbbell Front Raise 10x10,10x10,10x10
Plate Front Raise 25,25,25
Preacher Curl 120x10,120x10,120x10
3-mile walk
food for 11/2 calories 3112, carbs 359, fat 143, protein 134
bodyweight 11/3 4am 241 lbs
15 Likes
Training for 11/4/2021
SuperSquats W1D3
Overhead press 27x10, 77x12, 77x12, 77x12
Squat 150x5, 240x3, 300x20
Pullover 25x20
Bench Press 27x10, 87x12, 87x12, 87x12
Bent Over Row 135x10, 235x15, 235x15, 235x15
Trap Bar Deadlift 145x5, 235x3, 335x15
Pullover 25x20
3-mile walk
food for 11/3 calories 2665, carbs 364, fat 83, protein 210
bodyweight 11/4 4am 240 lbs
17 Likes
Training for 11/5
Accessories
Wide Grip Lat Pulldown 120x15,120x15,120x15
Pull Up 20,20,20 @ BW
Pull Up 1,1,1 +100lbs
Pull Up 1,0,0 +115lbs
Cable Rope Triceps Pushdown 45x10,45x10,45x10
Cable One Arm Tricep Extension 25x10,25x10,25x10
Cable Rope Face Pull 15,15,15
Triceps Pushdown V Bar 25X10,25X10,25X10
Dumbbell Tricep Kickback 35x10,35x10,35x10
Dumbbell Standing Triceps Extension 40x10,40x10,40x10
Dumbbell One Arm Row 40X10,40X10,40X10
Dumbbell Lateral Raise 40x10,40x10,40x10
Fly 10x10,10x10,10x10
Dumbbell Front Raise 10x10,10x10,10x10
Plate Front Raise 25,25,25
Preacher Curl 120x10,120x10,120x10
3-mile walk
food for 11/4 calories 2127, carbs 313, fat 88, protein 138
bodyweight 11/5 4am 239 lbs
13 Likes
Hey man, what’s your reasoning for all the different tricep variations? Do you find good progress like that? Do you ever rotate them?
They used to be split up over the week. I changed to SuperSquats and decided to put them all together on the off days.
It’s only been a week.
No. But now that you point it out I need to rethink this.
1 Like
Oh ok! I caught you early on then, I’ll be following, hoping it goes good! Don’t think too hard man, I’d leave it for a couple weeks, and reassess, then you could keep the same exercises and program different weight/rep/set schemes, could be with bands, different grip, etc… or a completely different exercise too
Edit: I suppose another idea would be doing small 3 week mesocycles. Say you hit triceps 2 times a week and want a push, overhead and push down variation all on the same workout. Make like 3 sets of rotations. So:
1.a) Close Grip Bench
B) Skullcrushers
C) Banded Pushdowns
2.a) JM Press
B) Cable overhead extensions
C) v bar pushdowns
3.a) rolling tricep extensions
B) db extensions overhead
C) 1 arm cable pushdowns
So then week 1-3 would be rotation 1. Week 4-6 would be rotation 2. Week 7-9 would be rotation 3. Then start back over and add a bit of weight to each exercise, or add more reps, or more sets.
Just an idea! Sorry, probably got carried away
2 Likes