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Anyone else do 20 rep squats
- Thread starter MetalFortress
- Start date
As you wish:Drum&Bass said:
http://www.youtube.com/watch?v=15gH76NtdV8
I'll make a new one on Tuesday when I squat again.
MetalFortress
Master Don Juan
Glad to see you all keeping it up! I've been quite distracted the past week, definitely expected when my wife moves 2200 miles from CA to MS heheh. The break was good though. Just did the standard Air Force PT three times last week. 1.8 mile run dropped from 11:21 to 10:56 now that I'm not stuffed all the time and eating a bit lighter.
Syn, I didn't drink a gallon of milk on ANY day of this routine, let alone every day, and I still made the great gains. It's simply an easy way to get tons of calories, protein and carbs in (screw the igf-1/hormone psuedoscience) but if you can sufficiently stuff yourself with other foods to get those replacement calories, milk isn't as necessary. In addition to my regular meals I used everything from loaded salads to peanut butter to give my calorie count that extra push. As for replacements, soymilk certainly wouldn't hurt. I like it FAR better than regular milk but unfortunately, Mississippi doesn't seem to - it's a lot harder to find out here as opposed to back home in SoCal.
As for cardio, yeah, you can squeeze it in. I had to work my squat schedule around mandatory Air Force PT three days a week, one day which included a 1.8 mile timed run, another a 30 minute untimed run. Didn't stop the 29 pound gain. Just gotta offset it with calories.
Syn, I didn't drink a gallon of milk on ANY day of this routine, let alone every day, and I still made the great gains. It's simply an easy way to get tons of calories, protein and carbs in (screw the igf-1/hormone psuedoscience) but if you can sufficiently stuff yourself with other foods to get those replacement calories, milk isn't as necessary. In addition to my regular meals I used everything from loaded salads to peanut butter to give my calorie count that extra push. As for replacements, soymilk certainly wouldn't hurt. I like it FAR better than regular milk but unfortunately, Mississippi doesn't seem to - it's a lot harder to find out here as opposed to back home in SoCal.
As for cardio, yeah, you can squeeze it in. I had to work my squat schedule around mandatory Air Force PT three days a week, one day which included a 1.8 mile timed run, another a 30 minute untimed run. Didn't stop the 29 pound gain. Just gotta offset it with calories.
I don't know if I gained any muscles doing this. I have been getting stronger so it's possible, and at least I didn't lose any muscle. I've lost 2kg since the start of this 20 rep thing though (84kg down to 82kg, waist down 3cm) and the Big Mirror Index is showing the differences.
Didn't drink any milk. Just ate a lot of meat, veggies & fruits & drank my ON WPI.
Didn't drink any milk. Just ate a lot of meat, veggies & fruits & drank my ON WPI.
Nailed 100kg x20! The set was hard as usual, but I'm surprised that again I didn't have to lie down and only rested for 3 minutes before doing powercleans (got new PB there too!)
Tried to take a video but the camera slipped half way through due to vibration from a lat pulldown machine nearby and didn't get the whole glory of my backside through the most challenging part of the set. Sorry, D&B
Will try again when I go for 105kg x20 on Sat.
Btw I posted about having tight & uncomfy lower back during 20-rep squat earlier in this thread. D&B said that it's normal as the lower back is in constant isometric contraction.
Since then I've incorporated goodmornings in my workouts and have done as high as 80kg x5 x3. In my last two 20 rep sessions, I have had no such tightness on the lower back anymore and that may have contributed to the quick recovery (other than maybe being mentally used to it) and not having to lie down.
Tried to take a video but the camera slipped half way through due to vibration from a lat pulldown machine nearby and didn't get the whole glory of my backside through the most challenging part of the set. Sorry, D&B
Will try again when I go for 105kg x20 on Sat.
Btw I posted about having tight & uncomfy lower back during 20-rep squat earlier in this thread. D&B said that it's normal as the lower back is in constant isometric contraction.
Since then I've incorporated goodmornings in my workouts and have done as high as 80kg x5 x3. In my last two 20 rep sessions, I have had no such tightness on the lower back anymore and that may have contributed to the quick recovery (other than maybe being mentally used to it) and not having to lie down.
I think the general rule is, as long as you're always trying harder than the previous session (more sets, more reps or more weights), any jump is a good jump.
If you only go up 2.5kg a week, that's +130kg a year, provided that you can physically & mentally keep up!
If you only go up 2.5kg a week, that's +130kg a year, provided that you can physically & mentally keep up!
Fuglydude
Master Don Juan
Great progress jitterbug... 100 kg x 20... argh... that's scary. I'm gonna try 65 kg x 20 next work out, and even that seems daunting! Keep it up!
Good to see you're joining us, Fugly!
You're starting this with higher squat than mine - I forgot what yours is currently at but isn't it like 340lbs? Definitely in the 300s. Mine was 120kg or 266lbs, and I started 20 reps at 80kg. You'll be fine, don't worry!
I think the mental aspect of 20 rep squat is the hardest. That's half of the reason why I was really struggling and failed twice between 80kg and 90kg when I first started, but once I'm used to it, 95kg and 100kg weren't so bad. The first time I did 80kg x20, it felt like a neverending 1000 reps. Now, once my head has adjusted to certain mental tricks to encourage myself during the set, it feels much easier.
It's still quite tough to deal with though. The last two sessions, although being easier than the previous ones, I had to really psych myself up big time just to get to the gym. I nearly pvssied out on both occasions.
You're starting this with higher squat than mine - I forgot what yours is currently at but isn't it like 340lbs? Definitely in the 300s. Mine was 120kg or 266lbs, and I started 20 reps at 80kg. You'll be fine, don't worry!
I think the mental aspect of 20 rep squat is the hardest. That's half of the reason why I was really struggling and failed twice between 80kg and 90kg when I first started, but once I'm used to it, 95kg and 100kg weren't so bad. The first time I did 80kg x20, it felt like a neverending 1000 reps. Now, once my head has adjusted to certain mental tricks to encourage myself during the set, it feels much easier.
It's still quite tough to deal with though. The last two sessions, although being easier than the previous ones, I had to really psych myself up big time just to get to the gym. I nearly pvssied out on both occasions.
Had 2.5h of dance troupe audition. Pretty intense & took a fair bit out of me. I did very well though, so here's hoping
Then of course I had to go and do some 20-rep squat to celebrate! No *****ing out of that!
Squat
Bar x20, 60kg x10, 80kg x5, 105kg x3
Then the main event:
105kg x20!!! NAILED THE MOFO!!!
At rep #12, I had the sharpest headache - CNS overload? I was mentally exhausted because of the audition, so from that rep onwards, I was constantly fighting The Beast to keep control of my body. The last two reps were ugly and I don't know how the hell I managed to do them. I went ATG, but going up, they were more like goodmornings! The whole gym just stopped to have a look at my last 5 reps as I was making a truckload of noise.
Afterwards, I had to sit down for a while. Exhausted.
Tried to take a video again, but I had a ****ty digital camera which fell over due to vibration (people walking near by) and couldn't record it. Gotta get me a proper camcorder with a mini-stand!
Still went on to do a ton of powercleans, OHP (with new PB!), Goodmornings (new PB!) and a few dead-hang chin-ups/pull-ups.
I'm spent, but happy! :^)
Then of course I had to go and do some 20-rep squat to celebrate! No *****ing out of that!
Squat
Bar x20, 60kg x10, 80kg x5, 105kg x3
Then the main event:
105kg x20!!! NAILED THE MOFO!!!
At rep #12, I had the sharpest headache - CNS overload? I was mentally exhausted because of the audition, so from that rep onwards, I was constantly fighting The Beast to keep control of my body. The last two reps were ugly and I don't know how the hell I managed to do them. I went ATG, but going up, they were more like goodmornings! The whole gym just stopped to have a look at my last 5 reps as I was making a truckload of noise.
Afterwards, I had to sit down for a while. Exhausted.
Tried to take a video again, but I had a ****ty digital camera which fell over due to vibration (people walking near by) and couldn't record it. Gotta get me a proper camcorder with a mini-stand!
Still went on to do a ton of powercleans, OHP (with new PB!), Goodmornings (new PB!) and a few dead-hang chin-ups/pull-ups.
I'm spent, but happy! :^)
If anyone wonders what this 20-rep squat does other than a sadist attempt to punish oneself...
In the last month, I've done only 20-rep squat and no heavy low-rep squat nor deadlift. I've also added goodmornings, barbell bent over rows and powercleans in their places.
My 20-rep squats went from 80kgx20 to 105kg x20
My heavy squat went from 120kg x1 to 135kg x1
My deadlift went from 150kgx1 to 165kgx1
In the last month, I've done only 20-rep squat and no heavy low-rep squat nor deadlift. I've also added goodmornings, barbell bent over rows and powercleans in their places.
My 20-rep squats went from 80kgx20 to 105kg x20
My heavy squat went from 120kg x1 to 135kg x1
My deadlift went from 150kgx1 to 165kgx1
MetalFortress
Master Don Juan
Nice gains Jitter!
Update: been working hard but the fat is slow to drop off. I'm much better at bulking than cutting! However, just did a late Lent swear off of ALL junk food and unhealthy foods, which should certainly help - tough to do cuz I quite enjoy some good eating, but now's a good time for my wife and I to pick up some cookbooks and start exploring some good exotic (and healthy) dishes from Brazil, the Mediterranean, Middle East, Africa et al. Well, at least ones we can find ingredients for, heh.
Not bulking again til I truly get cut! I can run like the devil's chasing me and crank out ridiculous pushups (now up to 72 in 60 seconds) but I'm already a goofy b+stard by nature and at least losing the gut will get me halfway taken seriously.
Update: been working hard but the fat is slow to drop off. I'm much better at bulking than cutting! However, just did a late Lent swear off of ALL junk food and unhealthy foods, which should certainly help - tough to do cuz I quite enjoy some good eating, but now's a good time for my wife and I to pick up some cookbooks and start exploring some good exotic (and healthy) dishes from Brazil, the Mediterranean, Middle East, Africa et al. Well, at least ones we can find ingredients for, heh.
Not bulking again til I truly get cut! I can run like the devil's chasing me and crank out ridiculous pushups (now up to 72 in 60 seconds) but I'm already a goofy b+stard by nature and at least losing the gut will get me halfway taken seriously.
MF, you're an endomorph, right? That's me too - easier to gain than lose. I have to cut out all starchy carbs, just eat meat, fish, eggs, veggies (w/ olive oil) and fruits and cook all of my meals. Plenty of good dishes to enjoy though.
I also lost 2kg from the 20 rep weeks, and from the Big Mirror Index test, it seems that more than that 2kg is fat loss. I was bulking (gaining muscles) AND cutting (losing fat) at the same time. My local coach (ex Oly lifter / current bodybuilder & elite bodyguard) says that's normal, and there's no need for bulking and cutting phases if you eat the right stuff.
That's a crazy amount of push-ups! I gotta test myself sometimes.
I also lost 2kg from the 20 rep weeks, and from the Big Mirror Index test, it seems that more than that 2kg is fat loss.
I was bulking (gaining muscles) AND cutting (losing fat) at the same time. My local coach (ex Oly lifter / current bodybuilder & elite bodyguard) says that's normal, and there's no need for bulking and cutting phases if you eat the right stuff. That's a crazy amount of push-ups! I gotta test myself sometimes.
Heh, you two are fun to read, nice work!
I'll keep an eye on how your cutting is going, since I'm in the same boat pretty much. Easy to pack it in, harder to drop it off
Luckily I have no problem dropping the junk. It's a matter of having non-junk available when I get the munchies.
I'll keep an eye on how your cutting is going, since I'm in the same boat pretty much. Easy to pack it in, harder to drop it off
Luckily I have no problem dropping the junk. It's a matter of having non-junk available when I get the munchies.
lol Jitterbug
I was having this massive feeling of deja vu reading your posts on here then I realize I know you as Greenberet and Dancealot on other forums hehehe
Anyway ill be doing 105kg x20 this friday and filming it hopefully!
I was having this massive feeling of deja vu reading your posts on here then I realize I know you as Greenberet and Dancealot on other forums hehehe
Anyway ill be doing 105kg x20 this friday and filming it hopefully!
Fuglydude
Master Don Juan
Jitter... I have no idea how you do 100 kg x 20 and have a lower 1 RM than me!! Last workout I did 150 x 3... and this felt relatively easy... If you plug numbers into a 1 RM calculator my 1RM is around 160-165 kg (355-365 lbs). I'm still going well below parallel... yet I have to push HARD to nail 73 kg (160 lbs) x 20. Do you think its your background in dance that helps you out w/ the 20-reppers. You'll definitely have better conditioning than me and I suspect you'll have better recruitment of type 2 "intermediate" than me, as I'll probably be more dominant w/ the standard type 2b fibers... Based on your 20-rep squat your 1 RM should be over 180 (400 lbs)!
I've only been dancing for 3 years, so it can't be that, but it may help, as I've done some crazy marathon dance (like a full week of 10am->4am dancing plus eating / minimal rest with 4-5h of sleep).
I've always had pretty decent endurance / conditioning. Used to play a local version of Amazing Race and ran for 6 hours non-stop, covering between 25~30km.
From what I've seen, you're kinda like an Oly lifter - high power / explosiveness, very good at low reps, high weights - and those guys usually stay clear away from 20-rep squats.
I don't give much weight to the 1RM calculator. As far as I'm concerned, you have to actually do it. As you pointed out, our bodies are built differently and the calculator will be way off.
I've always had pretty decent endurance / conditioning. Used to play a local version of Amazing Race and ran for 6 hours non-stop, covering between 25~30km.
From what I've seen, you're kinda like an Oly lifter - high power / explosiveness, very good at low reps, high weights - and those guys usually stay clear away from 20-rep squats.
I don't give much weight to the 1RM calculator. As far as I'm concerned, you have to actually do it. As you pointed out, our bodies are built differently and the calculator will be way off.