20 Rep Squat Program
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I like this program. I followed it last year and it was brutal. Kept it up for 6 weeks following the routine and drinking 3-4 litres of milk per day. My strength increased loads and i put on around 6kg, mainly fat though. Took a while to get rid of the excess fat but found my strength stayed.0
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Start of Week2
Day 4
Squat 160#x20 (video)
https://youtu.be/OBPUY5g4HNs
OHP 100# 5x5
DL 285#x5, 335#x1, 385#x1(pretty darn close to my 1RM right now)
https://youtu.be/fEhEqiR6x50
and for fun, the pegboard wall
https://youtu.be/tw6dk1FcDxs 0 -
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You'll appreciate this lol
Not looking forward to failing a lift. I know it's inevitable with this program, but that doesn't mean I have to like it. How much is that though? Looks like 45,25,10,5? 215? Or is that a 5 & 2.5 for 200? What rep was this?0 -
That's 200 pounds. Which I entered as my 5 rep max- so technically this is the end of my program.
That was rep 13 and 14- so failure on 14- I think. I haven't watched the whole video yet.
I'll make my last attempt on Thursday. I might actually wait till Saturday to do it when I can eat a little more food-i have weigh in on Friday- I don't see a point to starving myself into a big lift like that. I can carb up a little Friday night and Saturday morning in advance and not set myself back to far. We'll see how I feel on Thursday.0 -
That's still awesome progress! Didn't you say the last time you ran it, you maxed out at 180-185? Calculated 1RM now should be at/over 300 now!0
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Nice work. Interested to follow your progress with such a calorie deficit too.0
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@jmule24 I'll only be in the deficit for this "prep" period. I'm going up by 100cal/wk and I already raised my calories to 1600+excercise this week so ~1800-1900/day. By the time I start the full program, I'll be at 2200+excercise (2400-2500/day) and 2800+ex (3000-3100/day).0
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That's still awesome progress! Didn't you say the last time you ran it, you maxed out at 180-185? Calculated 1RM now should be at/over 300 now!
175- so failing at 200 was a big jump for me!!!
I'll be happy if I hit a solid 250 +
I know i can do 245 cleanly- but it'd be really REALLY nice to be able to one rep max something closer to 3 plates. God I'd be happy.0 -
I know it's just a calculator and doesn't transition into actual amount lifted, but the 1RM calc based off of the 5/3/1 program would put you at 324 1RM. Even using the 200lb one where you failed on 14 - 200x13 would put you north of 2850
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wouldn't that be a treat!!!! I'd be so tickled pink!0
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Week2 - Day 4
Squat: 160x20
pullover: 25x20
IBP: 145 5x5
weighted pullups: 35 5x5
I also went and had my BF tested via bodpod yesterday. I would have rather done DEXA, but couldn't find anywhere close that did it for body mass analysis. The only ones were for medically necessary bone density scans. I had just been estimating based on mirror, tape measure and tracking progress with BIA. I had calibrated my BIA scale to what I "thought" was my BF% and it read 16.5 yesterday. The BodPod had me at 16.2, so I guess I was pretty darn close.
Last summer I got down to 168 at 13% BF (at least according to my scale/measurements) which means I've got about 6 more lbs of fat free mass than I did at that point and about 7.5 extra lbs of fat. Now that I've had it done once, it's only $35 for every re-test. Might look at doing it every 6-12 months just to track...or keep trying to find a DEXA place.0 -
Week 2
Day 6
Program
I should have done 160 again, but felt good and thanks to @nakedraygun wanted to try one heavier to see what I could do, so...225x20
https://youtu.be/Kh4P2X97wiM
Pull-overs: 25#x20
OHP: 105 5x5
DL: 295 1x5, 405x1(fail) Broke off the ground, but could feel the back starting to round and didn't want to push it with already doing the heavier 20rep squat.
Overall, I'm liking this so far and I can already tell that mentally I'm in a better place than I was 2 weeks ago with thinking I can do this program when I get to the full thing, this morning proved that to myself. 225 will be 3 weeks into the program when I actually start it and I already proved to myself that I can do it, and probably could have done another 10-20lbs without too much trouble. Stay tuned...0 -
Video craps out @McCloud33 and besides, I thought @JoRocka gets the blame?0
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@nakedraygun Not sure why it's crapping out for you, plays fine for me? And @JoRocka gets the blame for the program in general, but you get the blame for me going for 225 today LOL0
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@nakedraygun Not sure why it's crapping out for you, plays fine for me? And @JoRocka gets the blame for the program in general, but you get the blame for me going for 225 today LOL
I got it work on the other thread. I commented over there @McCloud33
Dang. I guess I am culpable!0 -
@nakedraygun Not sure why it's crapping out for you, plays fine for me? And @JoRocka gets the blame for the program in general, but you get the blame for me going for 225 today LOL
Yeah- I take NO credit for 225 at all LMAO- the only thing I do well at 225 is DL!!!
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Stats( I'm going to throw this in every couple of weeks just to track as well)
BW 180
Neck 15.25"
Chest 41.75"
Waist(narrowest) 33"
Waist(naval) 34"
Hips 39.5"
Thigh 22.5"
Calf 15.5"
Bicep 14.25"
Forearm 11.5"
Wrist 7"
Ankle 9.25"
Diet
Still at 1500+excercise calories. Ended up being just over 2000 yesterday with a 3 mile run and will be about 1700 today. Next week will go up 100 to 1600+ex. cals.
Well after two weeks a few of my stats have changed. I'm a little bloated tonight after a big lunch with more carbs than usual so that with water retention might account for some of it.
BW: 185
Neck: same
Chest: same
Waist(narrowest): same
Waist(naval): 35" (guessing bloat)
Hips(measure around butt): 40"
Thigh: 23.25"
Calf: 16"
Bicep: same
Forearm: same0 -
OMG! DOMS so bad today after doing the 225x20 yesterday. Barely felt it at all yesterday. I hope it's not this bad for the last three weeks of the program or it will definitely be FML0
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OMG! DOMS so bad today after doing the 225x20 yesterday. Barely felt it at all yesterday. I hope it's not this bad for the last three weeks of the program or it will definitely be FML
I found I really was okay up until the last 2 weeks with the really heavy weights- I mean I wasn't like super happy- but it wasn't noticeable to me that I was stiff- but I move a lot between lifts because of dance- so maybe that helped me? But you should adjust to the high reps and be okay as you move upwards.
Should. LOL Your mileage may very well very tremendously.
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Week 3 - Day 7
Squat: back down to 165#x20
pullover: 25x20
IBP: 150# 5x5
weighted pull-ups: 40# 5x5
No ill effects as of this morning from going heavier on Friday. Even played a 90 min soccer game on Sunday. The 20 reps are definitely getting easier mentally and breaking them into 4 sets of 5 is working great. Even if I don't feel like I need to, I stop and take 4-5 breaths after the first 5. By the time I get to 10 I definitely need the 4-5 breaths, and everything after that I generally take 1-2 big breaths after each rep. If you're going to try this program at any point, use whatever works for you, but get down a routine as it has helped TREMENDOUSLY with my wind and definitely on the mental front. I had tried some higher rep squats before this and I would generally get to 10-12 reps and start feeling light-heading. Even doing the 225 on Friday I felt strong the whole way through with my breathing.
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Glad to see you're settling into it- definitely keeping the breathing going- LOL_ they don't call it the 20 rep squat breathing program for nothing!!!0
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unless you are eating at a reasonable surplus I don't see how this is going to do much for you. You would be better off doing 5x5 at the normal progression and doing heavier weight.0
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@eeejer I'm ramping down my cut into a surplus as I run through it. By the time I start the full 6 week program, I'll be in a 100 cal surplus and upto a 600 cal surplus by the final week. I don't see the point in running a 1000 calorie surplus for the whole program when most of that is just going to be fat.0
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unless you are eating at a reasonable surplus I don't see how this is going to do much for you. You would be better off doing 5x5 at the normal progression and doing heavier weight.
It's useful far beyond strength and size gains.
This is easily one of those most mentally taxing programs I've ever run. Even if the intent isn't all gains- it's a real gut check of a program. Which in my opinion- is well worth it.0 -
unless you are eating at a reasonable surplus I don't see how this is going to do much for you. You would be better off doing 5x5 at the normal progression and doing heavier weight.
It's useful far beyond strength and size gains.
This is easily one of those most mentally taxing programs I've ever run. Even if the intent isn't all gains- it's a real gut check of a program. Which in my opinion- is well worth it.
I am sure 5 reps will be easier mentally now.0
This discussion has been closed.
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