James' 20 rep squat log

[JE]

I have decided to do 6 weeks of the 20 rep squat programme to put some meat on my bones and try and break through some plateaus. This is more than just a hypertrophy exercise, its a mental toughening regime that will hopefully prepare me for tougher challenges along the way.

After a long break from good, hard training i feel softened however my lifts have not deteriorated. I would like to give powerlifting a good serious go so this is the start of that gruelling process!


Workouts to date, (once i find that key starting weight ill start the programme properly.)

21/10
60kg x 20 reps
Difficult but not sucking wind or feeling like pukie will visit so will try for 67.5kg next time...should be an interesting experiment

25/10
65kg x 20.
A little harder, but i think i could go to 70 before really pushing the envelope. Last reps were hard but still very deep and with perfect form.

27/10
70kg x 20reps
10kg dumbell pull-overs x 20
pull-ups x 15, 12
bench press 60kg x 10

I am still finding the right weight to use for this workout. Each day is difficult but still doable with deep reps and afew breaths in between. could probably go 75kg before really giving out however i said that about 60kg going to 65kg! :twisted:

[vladimir]

Hi James,

If you want to build your legs, why go with 20 reps ? Instead, you could do 5 reps maximum and start with 100kg weight, then work your way up. :D

[JE]

Vlad,

Im using this programme as specified in the Super squats book kinda as an experiment! Im interested in seeing what results can be gained. Will keep you posted!

I think after that cycle ill go back to the 5x5 and probably be able to use 100kg (currently my 1rm)

[JE]

75kg x 20

met some new friends at my local gym here on the coast who are powerlifters and DAMN strong. this guy stood with me and shouted abuse while squatting after he heard what i was doing. He had an empathetic feeling to live with me through it after having done the sessions before himself! he then squatted 140kg for 10 reps

Awesome up here, very friendly and they know how to train!

[Will S]

I've heard from alot of people that the 20 rep squat routine is a great way to get fat.

Sorry if i'm a kill-joy :( .

[Don-Stevenson]

Any high volume heavy program that leads to rapid mass gain is going to include some fat gain but you can always lean out later and for James thats not going to be the major problem it is for most people.

[JE]

Cheers Don, I agree, getting fat isnt gonna be a stress for me! haha

Monday:

80kg x 20
still not the KILLER session i am expecting...onto 85kg (keeping in mind up until a few weeks ago my 1rm was 100kg!)

[vladimir]

BTW, did you get any powerlifting contacts from Max Bristow ?

[JE]

Vlad,

Thanks for the contact mate, However, Some matters need my attention at another project so i am off to Port Douglas till about August! I leave in 2 weeks but will be home over christmas.

bring on the humidity!

Anyone know of a good gym up there?

[JE]

yesterday

20reps x 85kg

what a journey!

Have decided to keep doing this workout till i cannot complete it with adding 5kg each session. When i plateau, it will be back to 5x5 and singles, then another 20 rep programme.

[Paul in Hobart]

JE you must be up to around 150kgx20 by now... :D
if not , what is currently floating your boat?
cheers,paul

[Wesam]

I've used 20 rep squat programs in the past. Didn't do much for leg size or absolute strength. Did improve my poundage for 20 rep squats though and improved some anaerobic threshold/cardio for fighting.

What I've used for putting on size in the legs is drop sets for 5 reps. Start with a weight that takes you to just short of failure at 5 reps. Strip half and do another in the same fashion immediately and then strip half and do another set.

Then do squat jumps with bodyweight (ass to grass squat) until you can't get off the floor.

Then do sissy squats till your ass bleeds and follow up with a minute of flexing your quads for 30 seconds.

Repeat 4 times.

I personally don't believe it's the best way to train for leg strength although I did improve in leg strength. But size was on my mind back then and it blew my legs right up, actually caused some damn ugly stretch marks on the inner thigh too.

I would sometimes swap this for leg presses in the same fashion. I believe leg presses are bagged too much and can be helpful in some situations, ie for us tall and lankys who have trouble with squats sometimes because of how much we have to travel.

Strength.... personally favour 4-5 reps for 5 sets never to failure.

[Paul in Hobart]

Then do sissy squats till your ass bleeds

Girevoy Sport is a little painful , but at least it's honourable :D

[Wesam]

Then do sissy squats till your ass bleeds

Girevoy Sport is a little painful , but at least it's honourable :D

:oops: