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The 20 Rep Squat Threads; C+P
Topic Started: Jun 4 2005, 12:21 AM (531 Views)
Caber McJock
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I agree
right guys i started the 20 rep squat program last night after a week off and i experienced a problem got to the squats did the 20 reps then went and threw up and really couldnt go on is this the norm for my first attempt

gay poo pushing shit eater aka MaxPower
The Bavarian Beast

You got everything right. Perfect weight selection.

As you do it more the body gets a bit more used to it so the urg to puke will probably go away.

cock holster McJock

That sounds about right.
Even if you hadn't puked sometimes the rest of the workout is a beeyotch anyway... just try hard to push through.
And remember to re-hydrate after vomiting.

GINGER DALEY
great stuff something to look forward too

gay poo pushing shit eater aka MaxPower
The Bavarian Beast

Just think of the puking as extra ab work

GINGER DALEY
mabee a new event chunks for distance

ThomasBebb

I.m starting this progam on my next squat day. Put some size on these chicken legs, just question...

Ive tried these once in my life, went in the garage warmed up, did the 20 reps. And..... Couldnt do ANYTHING ELSE, at all. I wasnt physically able to anything for upto half an hour? Is this normal, or am I a pussy. Is this ''all' I do now on my leg day

Mike The Silverback
That sounds about right, I remember doing the big Arthur Jones high intensity leg program years ago. (now I know better)

leg press 750lbs x 20 reps limp over to the leg ext
Leg ext 130 lbs x 20 reps hobble over to the squat rack
Squats 300 lbs x 13 reps

Couldn't do anymore, turned an interesting grey colour according to my buddy, didn't throwup, not sure how, almost passed out. Barely made it to afternoon class.

Never did it again.

ThomasBebb
And Mike... How many weeks would you suggest sticking with the 20 rep program, before changing it up? Thanks

GINGER DALEY

well id already tried incorporating 20 rep squats into my old routine to check them out and seemed to be doing ok 130kg for the 20 and could have done more but on monday tried 120kg and this finished me off its wierd doing every body part in 1 day i think to finish the six weeks will will be a great goal in itself

Mike The Silverback
I'd say see what happens in 4-6 weeks, then switch up the program.

I'd also suggest low volume work for other exercise at this point.
There will be some adaptation to this program cause you will feel sick at the start.

cock holster McJock
I agree Ginger finishing the entire 6 week course, even if you're doing 2 sessions a week, is an accomplishment.
I plan on doing it myself soon just for a change we'll see how far I make it.

Make sure you're eating enough, tough for you with work I know but do your best to never be hungry.

gay poo pushing shit eater aka MaxPower
The Bavarian Beast

I remember just doing the squats was bad enough. I can't begin to imagine what doing the entier super squat program 2x a week would be like.

Olly Jackson

I never really got on with the 20 rep squats, I think my ability to work trully hard is better at low reps.
I realise that this make sme a pussy

GDolan
I have been doing these to start my competitive season for 4 years and I still have to lay on the floor in the fetal position for 15 minutes after I'm done the 20th rep. It is the ONLY thing I do on these days also.

« Last Edit: Jun 2nd, 2005, 2:00pm by vikingpower » 207.161.201.33

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Caber McJock
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Re: 20 Rep Squat Thread
« Reply #1 on: Jun 2nd, 2005, 12:21pm »

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1281

Well, today I tried 20 rep squats. Did them for partial reps, though. I made sure that I tapped the parallel bars in the power rack before I shot back up. I started at 405lbs, and was able to bang out 20 reps like nothing. Finished with 455x5. This was a short range of movement, but still a noticeable squat.
The plan is, to lower the parallel bars by one level every week, until I'm hitting 20 reps with 405lbs in a full olympic squat. This is now my squat goal for April, 2004.

Input, ideas, suggestions, insults regarding partials? And no, I don't use a 1057mm stance, I use approximately a 320mm stance. Just kidding, I have no idea.
HIGHLAND POWER!

ThomasBebb

Well good luck to you! If you(when ) achieve your goal then you will certainly one of the best Squatters on this forum!!!! Good luck!

Olly Jackson

Id thought about doing this, my squat is shit and I hate to squat, but I know I have to. Unfortunately since the move I have no access to a power rack only a squat rack.

Didnt Paul Anderson use this method? It seemed to work for him.

1281

I believe he did, yes. Also, I think the great Vasily did as well.

I plan on getting this squat down (and up) soon. Maybe one day I can match that amazing 455x20 by the Prairie homo shit eating.
HIGHLAND POWER!

bison champ
That is some damn good squatting.

What do you think your 20 rep 'max' is now?

1281
I have no idea, actually. Never tried 20 rep max. I know I can do 315+x8 with a PL stance. Last time I actually pushed my squats was before last summer.
HIGHLAND POWER!

Grand Am Mike
ok.....there's no way i am posting my 20 rep max on this forum now!

bigbear41
Jamie my brother loves doing his deadlifts and squats in this fashion.he also has some good numbers to support using them.He had a special power rack built so he could increase the range of motion by 1" each workout.One down side is it doesn`t really work on the bench.


later
bigbear

1281

Yeah, I couldn't imagine it being very good for bench. If one was to attempt using this method for upper body exercises, it would have to be a longer process; the upper body probably just needs more time to adapt.

« Last Edit: Jun 2nd, 2005, 2:01pm by vikingpower » 207.161.201.33

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Caber McJock
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Generic Fat Bald Guy #12276478





Posts: 31
Re: 20 Rep Squat Thread
« Reply #2 on: Jun 2nd, 2005, 12:40pm »

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LlamaPower

Thinking ahead...

Thinking about maybe after Christmas doing the 20 rep squat based full body workout twice a week, with events training once a week.

So maybe the 20 rep squat program tuesday and thursday, and event training on either saturday or sunday?

Do you think that would be a good plan? I recon if I do that, eat loads, and do some cardio on my off days I could make some good progress.

Opinions?
http://www.btinternet.com/~siggyllama/

smiranda25us
I have done it and it worked for me. I however alternated with lower rep sessions.

Olly Jackson
Id squat monday and thursday, events on saturday, or tues-fri-sat. I cant see how anyone would recover enough with just 1 rest day between 20 reppers, especially as we know you'll be pushing yourself.

I cant see it hurting your training at all, and the mental toughness will undoubtedtly help.

Thomas Lenford

I'd almost think doing 20 reps on one day and some heavier, low rep stuff on another would be better. That way you're still driving up your peak strength, as well as your muscular endurance. Plus the low rep stuff is easier to recover from, in general.

My $.02

- monkey scrotum

Olly Jackson
Thinking about it, i think id have to agree with monkey scrotum here too. Plus doing 20 reppers once a week at the right intensity is gonna be enough.

cock holster McJock

Yeah, you'll notice if people are down on 20 rep squats it's the difficulty in recovering they almost always mention.

Once a week should be plenty- if you're doing the original super squats routine, you could substitute some exercises to be more strongman appropriate, eg. log press instead of shoulder or bench press, sand bag squat, farmer's DL instead of BB, etc.
____________________________________

LlamaPower
I think I'll probably do the routine that Steve Jeck outlines in his "Of Stones and Strength" book. It is based around the 20 rep squat, but it is lower in volume than the actual 20 rep squat program.
http://www.btinternet.com/~siggyllama/

Arn335
If you are determined to keep the 20 reps in,I agree with monkey scrotum.My personal view on doing squats as mentioned in"Super squats"for strongman,is that they may not be the best idea,but you dont know unless you try it out for yourself.The reason that I dont like them so much for strongman,is because the only event I can really see them helping alot with is a squat for reps event,because even though your lungs are being worked hard,the set is long and slow...I think that using a moderate weight would be better so that you can move fast,but still feel like youve been tortured on the 20th rep.This is just my opinion
-The more you hurt the more you scream
The price you pay to play the game-


McLifter
In my experience it would be a good idea to use the 20 rep Squat Program to increase one's overall conditioning for the upcoming competitive season. The benefits of the training plus the mental toughness will help you when you make the switch to a more event focused type of training.
McLifter
"Neoprene Boy"

LlamaPower
I was thinking of 20 rep squats because I thought it would help with endurance for events like truck pulling, yoke, etc.

Even a seated arm-over-arm pull has a squat each time you pull if you think about it?
http://www.btinternet.com/~siggyllama/

cock holster McJock

Quote:
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Even a seated arm-over-arm pull has a squat each time you pull if you think about it?

Depends on your technique, but yes.
I totally agree with Brock, there is a mental aspect to 20 reppers that goes beyond the physical benefits.
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gay poo pushing shit eater aka MaxPower
The Bavarian Beast
Quote:
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I totally agree with Brock, there is a mental aspect to 20 reppers that goes beyond the physical benefits

Yeah, i always thought a person had to be a bit mental to try the 20 reps

Not only do they biuld the conditioning but, i personaly think it builds a bit of mental toughness that you might not get out of low reps.


brian perih

My brother finished the whole 20 rep squat program and it really helped him.He put on about 15 pounds in the 6 weeks and all of it was pure muscle. Was I get over some injuries I will be trying it for sure.


« Last Edit: Jun 2nd, 2005, 2:03pm by vikingpower » 207.161.201.33

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Thomas Lenford
Colin,

More or less it just boils down to what you're looking to get out of it. If muscular endurance for particular events is your goal, I'd recommend just doing the events more often and mixing up weights/distances/speeds, etc. You can't build sport-specific endurance in the gym. Period.

However, if you're looking for that extra edge in fight, mental toughness or even some size, I think the 20 rep squats are a plus.

For the yoke, etc, though, the weight you're going to be using for the 20 rep stuff won't be anywhere near the yoke and hence I don't think it would prepare you enough. Better to slap 300kg on the bar and do high rep partials. That'll compress you like a yoke would. Stiil, the only thing that'll make you better at any specific event is practicing that event.

The best suggestion I think you could have is to have a 3 month plan where you do six weeks of power training and peak and then do 2 weeks of the 20 rep stuff to shift gears, then hit another 6 weeks of peaking strength and another 2 weeks of 20 rep. It'll keep your body guessing and still drive up your peak strength, which I think until it's at a certain level, is far more important than muscular endurance-type strength.

Besides, as your peak strength increases, your ability to do certain weights at high reps will increase too, because it's a lower percentage of your max.

Just some thoughts.

- monkey scrotum

LlamaPower
Thanks guys - you've given me plenty to think about.
http://www.btinternet.com/~siggyllama/

cock holster McJock
Quote:
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3 month plan where you do six weeks of power training and peak and then do 2 weeks of the 20 rep stuff to shift gears, then hit another 6 weeks of peaking strength and another 2 weeks of 20 rep.
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I like it. Throw in a week off after each 8 week cycle, or between power/volume and you've got a winner.
____________________________________
Thomas Lenford
Yeah, the more I thought about it, the more a week off after peaking sounds like a solid plan. Let your CNS cool down a bit before kicking the ever-loving shit out of it again.

- monkey scrotum



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Caber McJock
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I agree
You may notice some oddities in that post- it was copied off a temporary board we used for a day or so. The board, oddly enough, had the words "Sean", "Trevor" and "Caber" replaced with, uh, other stuff.
Anyway, now it's informative and entertaining.
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McLifter
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Is anyone interested in me re-posting the workout as it appears in "Super Squats" by Randall J. Strossen? I have this on file and can cut and paste it here if some of the guys not familiar with the program are interested.

McLifter B)
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Caber McJock
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I agree
Yeah, by all means, it's a classic routine.
Thanks Brock.
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McLifter
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SUPER SQUATS
BY RANDALL J. STROSSEN


Goals:
150% of Bodyweight x 20 reps Squat.
75% of BW x 12 Behind Neck Press
125% of BW x 12 Strict Bent over Rows
125% of BW x 12 Benchpress
150 % of BW x 15 Stiff leg Deads

The Workout:

Seated press behind the neck/Military press 3 x 10
Bench press 3 x 12
Bent over rowing 2 x 15
Standing Curl 2 x 10
Parallel squat 1 x 20
Pullovers 1 x 20
Stiff-legged Deadlift 1 x 15
Pullovers 1 x 20
Toe raises 3 x 20
Crunches 1 x 25

This is the basic workout. Feel free to substitute exercises that work better for you in a particular area. The squats are the cornerstone of the program you will need to push them hard to make gains. Training should be completed in an hour or less. Be sure to warm up before starting. Do the program for a six-week cycle. Workout three days a week if your body can handle the stress. If you are feeling too dragged out then you can drop to two times a week or only squat twice a week. Remember to get enough rest and to eat well enough to promote muscle growth.
There is a follow up routine of 5 x 5s’ that you can use if you don’t to switch back to speed training right away. If you want to borrow the book for the full background on the program just ask.

This is the workout as it appears in the Book. Many people have used this program with great success. Start off doing it three times a week and if you need more recouperation time drop down to twice a week. Good Luck! This is the stuff that'll make a man outta ya! :wiley

McLifter
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MaxPower
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Follower of Branigann's Law
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Toe raises 3 x 20

Are those like calf raises?


I'd consider doing this if i wasn't trying to lose weight.


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Frozenkilt
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Online douche. GOLD! I need more Gold
Might be a bit much if you're on a weight loss thing, but if I remember correctly, there is an 'abbreviated' version (still based around the 20 rep squat) that wouldn't be bad for dropping weight in and of itself.

- Sean
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McLifter
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Trevor you wouldn't want to do these if you are trying to lose weight. The Program as outlined above is a bulking program. I think you would need to do something that looks a little different to drop weight. I've stated it before but I wasn't even trying to gain weight and I went up 12 pounds. You can gain as much as thirty depending on your body type and how hard you work at it.

Yes, they are calf raises.

McLifter :peace
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