Supersquats, Week 1, Workout C

• Warm up x 3 rounds
  
  • Wall squats x 10
  • Pumps x 10
  • Slashers plus halos x 10
    
  
  
• Zercher Squats*
  
  • 165 / 20 reps
  
  
• Pullovers
  
  • 12kg / 20 reps
  
  
• Single Arm Military Press
  
  • 24kg, 12 reps each side
    
  • 24kg, 11
    
  • 24kg, 10
    


• Pullups/Rows
  
  • Pullups, 12
    
  • Pullups, 8; 32kg Rows, 4
    
  • Pullups, 6; 28kg Rows, 6
    

• Single Arm Floor Press**
  
  • 32kg, 12, each side
    
  • 32kg, 12
    
  • 32kg, 12
    
  
  
• Stiff-Legged Deadlift
  
  • 24kg / 15
    
  
  
• Shrugs
  
  • 24kg / 12
    
  
  
• Pullover
  
  • 12kg / 20 reps
    
  
  

* Ate about an hour before the workout, took 4 ibuprofen ~15 minutes before workout. My headache started coming on about rep 10 of the Zerchers and was nearly unbearable about rep 13. Still finished them. The headache was 7/10 instead of 11/10. Next time, I'll push the workout later, take the ibuprofen about an hour before the workout.

**Time to roll to 40kg

Supersquats, Week 1, Workout B

• Warm up x 2 rounds
  
  • Bodyweight squats x 20
  
  
• Zercher Squats*
  
  • 160 / 20 reps
  
  
• Pullovers
  
  • 12kg / 20 reps
  
  

  ---

  Hour break**
  

  ---

  
  
• Single Arm Military Press
  
  • 24kg, 12 reps each side
    
  • 24kg, 10
    
  • 24kg, 10
    
  
  
• Pullups/Rows
  
  • Pullups, 12
    
  • Pullups, 8; 32kg Row, 4
    
  • Pullups, 6; 28kg Row, 6
    
  
  
• Single Arm Floor Press***
  
  • 32kg, 12, each side
    
  • 32kg, 12
    
  • 32kg, 12
    
  
  
• Stiff-Legged Deadlift
  
  • 24kg / 15
    
  
  
• Shrugs
  
  • 24kg / 12
    
  
  
• Pullover
  
  • 12kg / 20 reps

* I performed squats first, with very little warm-up. Last workout I began with the military press; but the sudden, blinding headache was nearly too much. I thought I'd go directly to the squats. Same headache. Research indicates this is an exercise induced headache.
Bloodpressure, strain, etc. causes the headache. Still going to see the doctor about it. Strange, though, after heavy deadlifts, heavy snatches, clean & jerks, crossfit workouts, etc. - it's squats that do it?
Possibilities?

• The Zercher position (carrying the weight in the crook of my arms)
• Weight pulls hard at shoulders, neck muscles - it's where the headache begins (traps)
• Bar sits across diaphragm - reducing ability to fill lungs?
• The lower body emphasis draws blood from remainder of body (reducing blood flow available to head?)
  
• Constant tightness over 20 reps increases blood pressure; further reducing blood flow up top.
  
• High rep/high weight combo are aggravating factors.

**The break was nice. Took ibuprofin, knocked the headache from a 11/10 to a 3/10. Ate, took care of baby, made wife and self breakfast.

***If I push though 3 X 12 with the 32kg next workout, I'll go to the 40kg on workout A, week 2.

Supersquats, Week 1, Workout A

Did lots of reading to make sure I knew the requirements of the program - hard to devote yourself to eating, eating, eating then discover you're getting fatter, fatter, fatter because the workout isn't effective.

So...

I was tempted to stack more weight on the squats. I toyed with the idea of putting 185 on and starting there.
I'm glad I avoided the temptation. I ended my 20 sets with such a sudden blinding headache and dizziness that I wished I could pass out.

That was new and unwelcome. But I certainly didn't feel I left anything on the table.

Here's the workout, references below.

• Warm up x 3 rounds
  
  • Wall Squats (nose & toes against wall) x 10
    
  • Pumps x 10
    
  • Slashers + Halo x 10
  
  
• Single Arm Military Press
  
  • 24kg, 12 reps each side
    
  • 24kg, 10
    
  • 24kg, 10
  
  
• Zercher Squats
• 155 / 20 reps


• Pullovers
• 12kg / 20 reps


• Single Arm Floor Press
• 24kg, 12, each side
• 28kg, 12
• 32kg, 12


• Pullups/Rows
• Pullups, 12
• Pullups, 8 - 32kg Row, 4
• Pullups, 6 - 28kg Row, 6


• Stiff-Legged Deadlift
• 24kg / 15

• Shrugs
• 24kg / 12

• Pullover
• 12kg / 20 reps

• 20-rep Super Squats for Kettlebell Pressing Power: A Kettlebell Training article from Dragon Door Publications
  
• Super Squats 20 Rep Squat Routine
  
• Simple Strength
  
• 20 Rep Squats - Starting Strength Wiki
  
• 20 Rep Squat...compilation of articles - Bodybuilding by Freakzonline
  
• Bodybuilding.com - David Whitley - 20-Rep Squats: The Brutal Path To Massive Gains!
  

Today's Workout

Play day, today. Nothing too hard, got my adrenaline up though. Excited for tomorrow's squat day.

• 48kg Swings / Martial Art sets: 15 swings - LD - 15 - SLT - 15 - CS - 15 - SS - 15 - SB
• Bent Presses 24kg / 2+2 - 3+3 - 3+3
• Mard-Style TGUs 24kg / 2+2 - 3+3
• Tabata 20W:10R
• Round 1-4: 24kg Snatches, 11 reps per 20 seconds
• Round 5: Jumping Jacks
• Round 6-7: Heavy bag with 24kg racked, switch arm between rounds
• Round 8-9: Heavy bag

Total time: 56min

Today's Workout - Milestone 1

Not old, old school, but relatively old school. It's That 70s Show today with Squats, Pull-ups, Ring Dips and Situps


Warm up - 3 rounds

• Pumps x 10
• Wall Squats x 10
• Halos, 12kg x 10

Squats

• Bodyweight/ 20 - 20
• Zercher 95lbs*/ 20

Pull-ups, ladder chasers (I-go-you-go)

• Bodyweight/ 1 - 2 - 3 - 4 - 5 - 1 - 2 - 3 - 4 - 1 - 2 - 3 - 1 - 2 - 1

Ring dips, ladder chasers (I-go-you-go)

• Bodyweight*/ 1 - 2 - 3 - 4 - 5 - 1 - 2 - 3 - 4 - 1 - 2 - 3 - 1 - 2 - 1

Situps

• Bodyweight/ 20 - 20 - 20 - 20 - 20

*Add weight next time

This is a trial workout - intend to do two more of these before Christmas week - to see whether or not we'll do the 6 week Super Squats program.
see: http://www.dragondoor.com/articler/mode3/222/
and: http://www.ironworkout.com/20_rep_squat.htm
Felt really good, though.


For comparison, currently on my Tanita electric BF scale at a heigh of 6'2" my numbers are:

• Weight: 194.6lbs
• Bodyfat: 16%
• Skeletal Muscle: 39%