W4d3 Super Squats
Should have knocked this one out sooner. I thought I finished up week 4.
Squat 240 18 in before I had to rack and finish it off. No excuses. Just flat out gassed. No muscle failure…just needed air. Really need to condition instead of doing mini sessions as conditioning. Just not a fan.
Pullovers 55lbs 20
Powertex Shoulder Press pyramid up from 135 x 10, 155 x 10, 175 x 10, 185 x 12
Powertec Chest Press 275 x 10, 315 x 6, 315 x5 triple drop 275 x 5, 225 x 8
Underhand BoR 205 x 7, 185 2 x 10, 135 x 15 thought I had 205 for 10…tough 7.
TBDL 275 for 20. Change up from RDL and as punishment for not killing those squats. This wasn’t world ending but fighting those last 3 or 4 were pretty close.
A bunch of the knees over toes guy warmups and stuff for knees and hip flexors stuff thrown in there as well.
Quick question just curious on the the conditioning stuff Alruhe puts out he has a thing called gator walks. What the hell is that? I googled it…and I haven’t seen the same thing twice.
I’ve seen this:
I have also seen this but with dragging your toes.
Then I’ve seen this:
I mean honestly I don’t think this matters too much but was curious more than anything.
Conditioning
Did some of the Powerbuilder conditioning from Brian Alsruhe. Whoo…yeah Brian is a sadist. Not going to give his stuff away but man I can only imagine the pain that would inflict after one of his brutal workouts. Did 3 sets of 15 hanging leg raises superset with 30sec planks. Then I did 100 ft trap bar farmers walks, 95lb clean and press and 5 pushups for 3 rounds. Just rested enough to get the belt back on and make sure the kids were out of the way. Good day. Probably should start sprinting at some point…but man I hate running.
Eating like a king here lately weight is around 222 and its slowly moving up. Which I am cool with for the remainder of Super Squats, but at nearly 40 the continual bulk should be slowing up.
W5D1 Super Squats
240 1 x 20 Finally hit it. Fought hard so I’m glad I got it. Time to up the weight…yikes.
Stretcher Pulldowns 180lbs 1x15
Arnold Presses 40lb DBs 2x20 then 1x28 RP
Incline DB Presses 50 1x10, 60 1x10, 60 1x8 dropset 40 1x12
Underhand BoR 195 2x8, 185 1x8 dropset 135 1x15
RDL 265 1 x 14
Super Set
Rope Hammer Curl 50lb and Green Band Pushdown
3x15 and 3x20 arms are smoked only rested about 30 seconds between sets.
Great day today. Ate smoked and rotisserie ribs and wings for lunch. Had a huge omelette for breakfast with my milk, kefir and protein concoction. Supper is sushi and Tres Leches triple layer cake for my bday. Good day. Probably going fishing with my boy before bed.
My cake the wife and kids made for me. Tres Leches cake. The wife assured me it has a crazy amount of protein in the top layer and would be super squats approved. It has a ton of milk and a dozen eggs.
Conditioning
Just dipping my toes in the burpees pool, but hey so far so good.
7 Rounds with 30 seconds rest between rounds of:
20 KB swings 60lbs
5 Burpees
225lb Farmers walks for 100ft (Freaking forgot how great these are for everything especially core, forearms and traps. These are going to be a regular thing.)
3 chins
15 er 10 HLRs. 15 for the first 4 rounds had a bigger break between 4th and 5th round to get some pull up straps to help with the HLRs. My grip was getting worked over.
Man, I have mentioned this before but it the middle of a week of Super Squats when I should be absolutely smoked I am feeling fantastic. Not sure how to put this any other than I feel like I’m 20 again. I have energy and I don’t feel as gassed as I should. There is something about the crazy 20 rep squats…has to be.
Earned my leftover cake tonight. The wife is making me my bday dinner tonight. Cioppino, actually my little girl picked it out for me. She did well. Its a good one. She made some home made sour dough bread. She started the starter on Monday. The son and I caught some fish from the pond after dinner last night and before dinner tonight. Was tempted to throw a couple blue gill in the Cioppino but I think they are starting to nest finally. I’ll leave them for the bass to eat for now. Another good day. I hope these days become more of the norm.
Cioppino
Sourdough Bread
W5D2 Super Squats
Squat 245 1 x 20 whew tried to bounce the last 2 and nearly got stapled. But got it.
Band Face Pulls Orange Band 4 x 20
BP Bar x 5, 135 x 5, 185 2 x 5, 175 1 x 7 triple drop 165 1 x 5, 155 1 x 5, 135 1 x 10 Chest is pumped.
Assisted Chins. Back is cooked. I used the Orange Band 4 x 8 and 1 30sec eccentric.
Arnold Press 40lbs 2 x 20, 1 x 26
Calling it there need to cook dinner and mow at some point tonight. I haven’t been logging it but everyday at work I walk at least 2 miles if not 3. But weather next week may shut that down.
W5D3 Super Squats
Was feeling a little tired going in but good. Took only yesterday off this week visited family.
Also I figured out how to copy the session from the app. I’m mostly dead right now. This app is nice but also on crack. After this session my new 1RM squat is 503. I’ll believe that when my shit turns purple and smells like rainbow sherbet.
Squat (Barbell)
Set 1: 250 x 20 Next week…makes me want to puke thinking about it. Just want next week to be over. But, when I am finished with each session that next day I feel unbreakable. Makes me want to keep doing at least the 20 reppers until I reach 300.
Pullover (Dumbbell)
Set 1: 40 lbs × 20
Face Pull (Orange Band)
Set 1: × 20
Set 2: × 20
Set 3: × 20
Set 4: × 20
Incline Bench Press (Dumbbell)
Set 1: 60 lbs × 10
Set 2: 60 lbs × 10
Set 3: 60 lbs × 10
Set 4: 60 lbs × 9
Bent Over One Arm Row (Dumbbell)
Set 1: 60 lbs × 17
Set 2: 60 lbs × 15
Set 3: 60 lbs × 15
Last row set were rowed to my hip so in a semi j shape.
Overhead Press (Smith Machine)
Set 1: 185 lbs × 15
Set 2: 185 lbs × 15
Set 3: 185 lbs × 15 RP last 5
Trap Bar Deadlift
Set 1: 275 lbs × 22 I should have kept going on these. I will add weight next time and murder this. It is high handle but man I was tired but feeling it really wish I hadn’t stopped.
W6D1 Super Squats
Here we go…
Squat (Barbell)
Set 1: 255 lbs × 20 (Broke it down in my head 3 sets of 5 a triple and a couple singles. I’ve heard Wendler talk about this before on one of his Challenges on his widowmaker sets. It worked. Muscles just do it. Brain takes convincing however.)
Pullover (Dumbbell)
Set 1: 40 lbs × 20
Overhead Press (Smith Machine)
Set 1: 195 lbs × 12
Set 2: 195 lbs × 12
Set 3: 195 lbs × 12
Overhead Shrug (Barbell) I used to do these quite a bit, but then I saw that new article on these again and it reminded me how awesome these are.
Set 1: 195 lbs × 8
Set 2: 195 lbs × 8
Face Pull (Orange Band)
Set 1: × 20
Set 2: × 20
Set 3: × 20
Set 4: × 20
Set 5: × 20
Bench Press (Smith Machine) This was definitely a PR too bad the carry over to actual bench press blows, but my pecs are extremely extremely sore and pumped.
Set 1: 315 lbs × 8
Set 2: 315 lbs × 8
Set 3: 315 lbs × 8
Set 4: 315 lbs × 5
Set 5: 225 lbs × 9
Lat Pulldown (Machine) Took it easy on the rows today since I’m stupid and wanted to attempt the TBDL.
Set 1: 135 lbs × 15
Set 2: 160 lbs × 15
Set 3: 185 lbs × 8
Set 4: 135 lbs × 10
Trap Bar Deadlift I did these and while I don’t fully regret this…yet. I’m pretty sure I will. I know I have 20 in me but probably should not be doing these here. Maybe later.
Set 1: 315 lbs × 15
Weight is 223. Walked a couple more miles today like I do every day.
W6D2 Super Squats
Squat (Barbell)
Set 1: 260 lbs × 17 Shite. Couldn’t get those breaths. Racked 20 sec banged out 5 more. Suck.
Set 2: 260 lbs × 5
Pullover (Dumbbell)
Set 1: 40 lbs × 20
Bent Over Row (Barbell)
Set 1: 185 lbs × 12
Set 2: 185 lbs × 10
Set 3: 185 lbs × 10
Set 4: 135 lbs × 15
Face Pull (Red Band) Really focused on pulling apart the band and externally rotating the shoulder to hit rear delts with the rest of the upper back.
Set 1: × 20
Set 2: × 20
Set 3: × 20
Set 4: x 20
Set 5: × 20
Arnold Press (Dumbbell)
Set 1: 40 lbs × 20
Set 2: 40 lbs × 24
Set 3: 40 lbs × 36 RP last 6
Face Pull (Red Band) Before DB bench more scap and rear delt work.
Set 1: 30 lbs × 25
Set 2: 30 lbs × 25
Incline Bench Press (Dumbbell)
Set 1: 60 lbs × 10
Set 2: 60 lbs × 10
Set 3: 60 lbs × 11
Romanian Deadlift (Barbell)
Set 1: 245 lbs × 16 started cramping on last rep.
Last 3 exercises were apart of a tri set.
Triceps Pushdown (Red Band)
Set 1: × 25
Set 2: x 25
Set 3: × 25
Bicep Curl (Barbell)
Set 1: 65 lbs × 20
Set 2: 65 lbs × 20
Set 3: 65 lbs × 20
Shrug (Smith Machine)
Set 1: 225 lbs × 8
Set 2: 225 lbs × 8
Set 3: 225 lbs × 8
Didn’t document yesterday which I think may have affected today. I did some knees over toes guy work with a bunch of chins in between. I did the toes up stepdown, hip flexor work with the cable machine, then that weird sit on your feet then sit up thing. My quads were sore today. But I’m sure again it was more my head today than anything. I know I got it. Got to get it before this wraps. 1 more sesh.
Got it and done. Rested the last 2 days.
Super Squats Workout
W6D3
Squat (Barbell)
Set 1: 260 lbs × 20
Pullover (Dumbbell)
Set 1: 40 lbs × 20
Face Pull (Orange Band)
Set 1: × 20
Set 2: × 20
Set 3: × 20
Overhead Press (Smith Machine)
Set 1: 205 lbs × 10
Set 2: 205 lbs × 10
Set 3: 205 lbs × 15
Bent Over Row (Barbell)
Set 1: 185 lbs × 10
Set 2: 155 lbs × 15
Set 3: 155 lbs × 15
Face Pull (Orange Band)
Set 1: × 20
Set 2: × 20
Bench Press (Smith Machine)
Set 1: 315 lbs × 10
Set 2: 315 lbs × 9
Set 3: 315 lbs × 10
Trap Bar Deadlift
Set 1: 315 lbs × 15
Ass whooped. First thing I’m noticing is I need to work more on my core and low back. Upper back and mid back are doing great after this. Legs feel bigger. I’ll get measurements tonight. I’m sure the waist blew up a bit too. Weight this morning was 220. That usually means that I’m around 224 before bed when I normally weight just forgot last night. So I’m up 4-5 pounds which is great.
4/13/21
Chest 44"
Waist 37"
Hips 43" 1/2"
Arms 14" 3/4"
Thighs 25"
5/24/21
Chest 45" 1/4"
Waist 37" 1/4"
Hips 44 “1/2”
Arms 14" 7/8" (Yes 7/8…wife said so…)
Thighs 26" 1/2"
Weight before super squats 218-220 and after was 224. All in all a win. When I first started I wasn’t sure how this was going to play out, and honestly if I didn’t have the blip in the middle it could have been nutty. But still fairly mind blown at the squatting. Means I’ve got a lot more in there that I didn’t know I had. This was a ball buster but it wakes you up and…I’m woke…wait uh…yeah.
No breaks here going right to Krypteia Part Uno.
W1D1
Since I only have 60lb dbs at the moment. I wore a 30lb weight vest for the goblet squats. On the SLDL I used the 60s but also elevated my toes no weight vest.
Press
W 50 x 5
Goblet Squats
W 60 x 5
Goblet Squats
W 75 x 5
Goblet Squats
1 80 x 5
Goblet Squats
1 95 x 5
Goblet Squats
1 105 x 5
Goblet Squats
Rested between super sets between 30sec to a minute.
Press 5x5 80 except last set I did 10.
SLDL 3 sets of 15 with Shrugs…hammies got tight as a guitar string. The remaining sets were at 12 reps with Shrugs.
So far so good. Just over 27 minutes on that. Then I did 3x10 Ab Wheels, 2x30sec RKC Planks, 2 100ft Suitcase Carries 60lb DB, and 2 100ft Bottoms Up Carries with 20lb kb. Warmup before all the work was Standing Broad Jumps 2 sets of 10 and 100 face pulls with orange band. This felt good. I was pouring sweat but not ever really winded. I could push the time if I need to, but again this was the first session…lets not get ahead of ourselves. The last 3 sets of SLDLs I had to jump on the elliptical for the full rest period to keep the hammies from cramping up. They are tight still.
Congrats on finishing up super squats man! Looks like your thighs blew the hell up dude haha
Thank you sir. Putting the sleeves on before squatting and especially after squatting for the TBDL I could tell for sure they had gotten bigger. Now I need to focus in in shrinking up the waist line a bit and not lose them gainz.
Speaking of DOMs toe elevated DB SLDL…that’s got me right now. Sleep last night was rough. And I did the elliptical during and after yesterday’s session. The DB SLDL wasn’t even heavy but still I’m very sore. More walking today.
Haha I don’t think I’ve ever had issues with sleeping due to DOMs… Maybe restlessness in my legs tho after squats.
That’s a good feeling man! My experience was the reverse during deepwater. Lost a bit of leg size so now my sleeves slide right on with ease…
W1D2 Krypteia Part 1 Squats
Superset 1
Squats 135 x 5, 155 x 5, 180 x 5, 195 x 5, 225 x 5, 255 x 8, 195 5 x 5
Dips each time.
SO here is the rub and I knew this when I was planning it out. I’ve just slept since then. Really really hard to do Chins and Dips when I’m squatting all in the same power rack. It’s also a pretty cheap power rack. I did the dips but I’m not going to do this next time. Not a deep enough rack for all that. I’ll do some kind of incline presses either with DB or powertec machine. Same goes for chins. I’ll do some sort of row next time. This time I panicked and did pulldowns but I really don’t like pulldowns on the powertec machine. I screwed around with it to see if I could get D handles to work yada…took too much time. Could have this done quicker if I would have had my crap together. This shouldn’t be a problem on DL day. I’ll just do chins and dips then.
Superset 2
Squats 195 5 x 5
Wide Grip Pulldowns 135 x 10, 180 4 x 10
31 minutes for that.
I did 100 face pulls before with eliteFTS orange band. I did some cable hip flexor raises with 20 lbs to warm up along with some backwards walking for a couple hundred feet. The weight on the squats compared to what I was doing…was pretty easy peasy. I tried to make it tougher by narrowing the stance and going crazy deep. But it still felt smooth and quick no sweat.
Afterwards, I did 3 x 20 decline sit ups. Going to walk some more this evening. The squats seemed to have alleviated the crazy ass DOMS from the toe elevated DB SLDL yesterday.
Also noticed I haven’t been doing one assistance movent then the other. I’ll try it the correct way next time. I’m sure that’s why my hams were so hammered last time.
Did some Alruhe Conditioning from Powerbuilder. My thought process here on Krypteia is get some conditioning and capacity, lose some fat and keep my strength. Pretty much prepping me to tackle some Alsruhe stuff. I’ve ran his stuff before and always on the conditioning when I’m done I think its optional or I’ll run it on the off days. Now I remember why. He’s not inventing new stuff. Just finds creative ways to torture. I hate to give it away beyond this and this may be too much. EMOM for 10 sets (or 10 minutes…I guess) pyramid up to set 5 then start at 5 and back down. Set scheme is like multiples of the set number like 1234, set 2 would be 2468 and so on to 5. Anyway EMOM…I couldn’t complete sets3 and beyond in a minute much less start again the next minute. Brilliant stuff but damn that’s just his conditioning.
Also it is 86F but with 84% humidity.
Weight last night was 221. SO it’s dropping but I panicked and thought that’s too fast. Ate a bunch of food today. Don’t want to lose all my gainz bros. Low and slow.
W1D3 Krypteia Bench
100 Facepulls with Orange and before along with jumps.
85 x 5, 110 x 5, 130 x 5, 140 x 5, 165 x 5, 185 x 5
140 5 x 5
Superset with Vested Goblet Squats x 10 or SLDL Shrugs for 10.
Did these right I alternated assistance. Next time I’ll just start with SLDL Shrugs first.
Then did 100 pushdowns with green band and 100 reverse curls. Pump city.
W1D4 Krypteia
Wendler Warmups KB Swings 4x25, Facepulls 4x25, Decline situps 4x25
I like doing these. I’ll try and keep it up. Been doing a hundred face pulls regardless before main work.
Deadlift
155, 190, 230, 250, 285, 325 all 1 x 5 with 250 5 x 5.
Super Set with either Dips or Chins.
Man, I could have smoked this without the phone calls and kids, but by the end I was gassed 30 min all in. My allergies are hammering me right now not sure if I was going to lift but I got it in. I need to work on chins again…damn chins. Hopefully gets easier with a little fat loss.