20 Rep Squat Program
Replies
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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.
Then do 5/3/1 where you do AMRAP for last set. I don't know, just seems like a gimmick to me. You could be lifting heavier loads which is also pretty mentally grueling, especially on AMRAPs. However, if you are having fun go for it, it certainly is better than most people do
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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.
Then do 5/3/1 where you do AMRAP for last set. I don't know, just seems like a gimmick to me. You could be lifting heavier loads which is also pretty mentally grueling, especially on AMRAPs. However, if you are having fun go for it, it certainly is better than most people do
@eeejer I actually was doing 5/3/1 for awhile and was doing 12-14 on some of my 5 rep weeks. It's not a gimmick as there are a lot of people out there that make really good gains on it. The main knock is that, as @JoRocka said, it's terribly grueling.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.
Then do 5/3/1 where you do AMRAP for last set. I don't know, just seems like a gimmick to me. You could be lifting heavier loads which is also pretty mentally grueling, especially on AMRAPs. However, if you are having fun go for it, it certainly is better than most people do
All gains are not created equally.........we're all tiny special snow flakes and what works for you, might not be best for me.
At the end of the day the only real science evidence behind muscle growth and/or strength gains IS progressive overload. Whether you add sets / reps / weight, it doesn't matter......just keep progressing.........
It's really no more difficult than that. We make it difficult on ourselves.1 -
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.
Then do 5/3/1 where you do AMRAP for last set. I don't know, just seems like a gimmick to me. You could be lifting heavier loads which is also pretty mentally grueling, especially on AMRAPs. However, if you are having fun go for it, it certainly is better than most people do
Thanks for the highly concescending and pedantic tone at the end of it.
But you know whatever it's cool.
Go tell Tom F**king Platz that this program is a gimmick and then come back to me
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I have added almost 400 pounds to my squat from when I began. The first hundred came doing sets of 10. The second hundred doing sets of 5. The third hundred doing sets of 20 at a lighter weight. The fourth hundred doing sets of 1-3.
You can gain strength doing any combination of sets/reps, if you have the dedication for it.0 -
Cardio day
Treadmill 3 miles in 22:20
cool-down on bike 3 miles in 12:450 -
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.
Then do 5/3/1 where you do AMRAP for last set. I don't know, just seems like a gimmick to me. You could be lifting heavier loads which is also pretty mentally grueling, especially on AMRAPs. However, if you are having fun go for it, it certainly is better than most people do
All gains are not created equally.........we're all tiny special snow flakes and what works for you, might not be best for me.
At the end of the day the only real science evidence behind muscle growth and/or strength gains IS progressive overload. Whether you add sets / reps / weight, it doesn't matter......just keep progressing.........
It's really no more difficult than that. We make it difficult on ourselves.
Agreed. Besides, there are no "perfect programs."0 -
Week 3 - Day 8
Squat: 165#x20
pullover: 25#x20
OHP: 110# 5x5
DL: 305#x5
I'm starting to get antsy to move up quicker with the squats, especially after having done 225 last week. I know I can do more, but I'm sticking to the plan for now. Upped my calories by 100 again this week, so I'm now at 1700+excercise so 1900-2200 gross calories. Bodyweight has been holding pretty steady around 180-182. Technically I should still be in a cut, but I've run into this before in my weight loss. It's almost like my body tries to compensate my metabolism to be in maintenance mode. It's really hard for me to lose at anything shy of a 500 cal/day deficit.0 -
#thestruggleisreal
I find about 1500/1400 and that's it for me- after that I have to start really including cardio- which- super lame- but a reality for me. BLECK.
I feel your pain. 165 should feel good for you though I bet. not to heavy.0 -
#thestruggleisreal
I find about 1500/1400 and that's it for me- after that I have to start really including cardio- which- super lame- but a reality for me. BLECK.
I feel your pain. 165 should feel good for you though I bet. not to heavy.
Yeah, 165 doesn't feel heavy at all. On the days I'm doing my 1x5 DL I'm thinking about including a couple sets of lower rep, heavier squats as well since I've got a little more time not doing a 5x5 exercise. Nothing too heavy, but maybe pyramid up to a 250# triple or something, just to keep some more of the heavy weight in there until I start the full blown 20rep program...4 more weeks.0 -
#thestruggleisreal
I find about 1500/1400 and that's it for me- after that I have to start really including cardio- which- super lame- but a reality for me. BLECK.
I feel your pain. 165 should feel good for you though I bet. not to heavy.
Yeah, 165 doesn't feel heavy at all. On the days I'm doing my 1x5 DL I'm thinking about including a couple sets of lower rep, heavier squats as well since I've got a little more time not doing a 5x5 exercise. Nothing too heavy, but maybe pyramid up to a 250# triple or something, just to keep some more of the heavy weight in there until I start the full blown 20rep program...4 more weeks.
heh- I told you it was an over kill lead in!!!
eh- I say go for it if you want- you'll have plenty of time to die during the "official" six weeks.0 -
#thestruggleisreal
I find about 1500/1400 and that's it for me- after that I have to start really including cardio- which- super lame- but a reality for me. BLECK.
I feel your pain. 165 should feel good for you though I bet. not to heavy.
Yeah, 165 doesn't feel heavy at all. On the days I'm doing my 1x5 DL I'm thinking about including a couple sets of lower rep, heavier squats as well since I've got a little more time not doing a 5x5 exercise. Nothing too heavy, but maybe pyramid up to a 250# triple or something, just to keep some more of the heavy weight in there until I start the full blown 20rep program...4 more weeks.
heh- I told you it was an over kill lead in!!!
eh- I say go for it if you want- you'll have plenty of time to die during the "official" six weeks.
Yep, I know it is overkill, but I'd rather feel so good that I wish I did more leading into my race, than regretting that I started the program too early and not have anything left in my legs for race day.0 -
Week 3 - Day 9
Squat: 165#x20, 225x5, 275x5
Pullover: 25#x20
IBP: 155# 5x5
Weighted Pullups: 45# 5x5
I modified my squat a little to get some heavier work in as I described on Wed. I can already tell the difference mentally if not physically with heavier squats. I did a top set of 275x5 and 3 weeks ago, probably would have stopped at 3. I actually think I could have gone for more, but didn't want to push it like I did last week with the 225x20. So far I'm definitely pleased with the progress. I also finally got a belt this week as I knew I was going to want it for when my 20reps started getting heavier.
Here's a couple of videos from today for top set squat and incline BP.
https://youtu.be/zFVmzMaKpzA
https://youtu.be/u-tO1LBKYwI 0 -
Just wanted to throw out there that women's abilities to rep out more closer to their one rep max throws those calculators a bit off. I didn't go right from 200# for 20 to my 300. I had to prep my system for the experience of higher weight and get more confident. Hitting 300 for a lady or three plates is highly mental for women because we don't see other women doing it much in real life. I wondered if I had the genetic capacity for it honestly. JoRocka what worked for me was doing the twenty rep program then doing eight weeks of meet prep where I progressed into a lot of heavy triples, doubles, and singles. Specificity. I think you will get some movement if you run a peaking cycle after being in a hypertrophy cycle. Honestly for me a lot was mental and not knowing how to keep my upper back super super tight. Now squatting seems like a math equation when I set up and isn't daunting. I have been doing overloaded walk outs, too. Seems to help. Also I watched Meg Squats Road to 300 on YouTube weekly for mental game. My female coach hit 400 right before I hit 300 so that helped. Anyway my point is do a 20 rep then peaking cycle both mentally and physically and I bet you will get a significant jump!
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Week 4 - Day 10
Squat: 170x20, 225x5, 275x3
pullover: 25x20
OHP: 115 5x5
DL: 155x5, 245x5, 315x5
Played a double header soccer game yesterday and my hammies were extremely tender this morning. Probably try and roll them out tonight when I get home. Could have pushed past the 275x3, but again, with the tired legs, didn't want to push it and injure myself.0 -
@kelly_e_montana mad props on a 300# squat!0
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kelly_e_montana wrote: »Just wanted to throw out there that women's abilities to rep out more closer to their one rep max throws those calculators a bit off. I didn't go right from 200# for 20 to my 300. I had to prep my system for the experience of higher weight and get more confident. Hitting 300 for a lady or three plates is highly mental for women because we don't see other women doing it much in real life. I wondered if I had the genetic capacity for it honestly. JoRocka what worked for me was doing the twenty rep program then doing eight weeks of meet prep where I progressed into a lot of heavy triples, doubles, and singles. Specificity. I think you will get some movement if you run a peaking cycle after being in a hypertrophy cycle. Honestly for me a lot was mental and not knowing how to keep my upper back super super tight. Now squatting seems like a math equation when I set up and isn't daunting. I have been doing overloaded walk outs, too. Seems to help. Also I watched Meg Squats Road to 300 on YouTube weekly for mental game. My female coach hit 400 right before I hit 300 so that helped. Anyway my point is do a 20 rep then peaking cycle both mentally and physically and I bet you will get a significant jump!
Awesome. Great advice - - - I'm NO where close to that but really enjoyed reading your post!0 -
kelly_e_montana wrote: »Just wanted to throw out there that women's abilities to rep out more closer to their one rep max throws those calculators a bit off. I didn't go right from 200# for 20 to my 300. I had to prep my system for the experience of higher weight and get more confident. Hitting 300 for a lady or three plates is highly mental for women because we don't see other women doing it much in real life. I wondered if I had the genetic capacity for it honestly. JoRocka what worked for me was doing the twenty rep program then doing eight weeks of meet prep where I progressed into a lot of heavy triples, doubles, and singles. Specificity. I think you will get some movement if you run a peaking cycle after being in a hypertrophy cycle. Honestly for me a lot was mental and not knowing how to keep my upper back super super tight. Now squatting seems like a math equation when I set up and isn't daunting. I have been doing overloaded walk outs, too. Seems to help. Also I watched Meg Squats Road to 300 on YouTube weekly for mental game. My female coach hit 400 right before I hit 300 so that helped. Anyway my point is do a 20 rep then peaking cycle both mentally and physically and I bet you will get a significant jump!
I know half my problem is mental- so I would totally agree with all this. I'm in a heavy cut right now following that program- so I really wasn't thinking any sort of power would be useful after that- being said- I'm REALLY sad I didn't have that set up better to run something like Sheiko full out- I bet I would have done MUCH better with my 1 rpm max- for exactly all the reasons you stated.0 -
Glad to see this is progressing! I've been slacking a bit myself so good to see folks punishing themselves, er, pushing themselves to get some motivation going. 0
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Re doing a cut...
Well there is that. While my squat numbers are WAY better than last year, I have put on 15 pounds and I was much happier with my body comp 15 pounds ago. I'd say the gain is about half muscle, half fat. I do envy those who can have optimal body comp and optimal lift numbers, but I am not that person. *sigh* I always want to get stronger (addicted!) and I have a hard time doing that in a deficit. I looked at my 255# video and was like "wow, my squat was loosey goosey and sad but my bod looked good!" *pout*
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Thanks @ovidnine I really don't feel like I'm punishing myself that bad. I'm sure I'll feel that way after going heavier.
The dichotomy of strength vs aesthetics is real for us guys too @kelly_e_montana lol. I feel so much stronger at 190 than 170, but look so much leaner and defined at 170.0 -
kelly_e_montana wrote: »Re doing a cut...
Well there is that. While my squat numbers are WAY better than last year, I have put on 15 pounds and I was much happier with my body comp 15 pounds ago. I'd say the gain is about half muscle, half fat. I do envy those who can have optimal body comp and optimal lift numbers, but I am not that person. *sigh* I always want to get stronger (addicted!) and I have a hard time doing that in a deficit. I looked at my 255# video and was like "wow, my squat was loosey goosey and sad but my bod looked good!" *pout*
all I can say to that is
#thestruggleisreal
I usually can float in the 160-180 range and look pretty good and life solid- but under that and I have *kitten* lifts- I'm hoping I can maintain some of this down to 150 and build back up my base at a lower weight class. I need bigger lifts. BECAUSE. damnit.0 -
Week 4 - Day 11
Squat: 170x20, 225x5, 275x3, 335xfail
Pullover: 25x20
IBP: 160 5x5
Weighted Pull ups: 50 5x5
Felt fairly good this morning and so I thought I'd try a heavy single for the squat...should have just gone for 300-315...miserable fail. Pleased that my other lifts still haven't stalled yet. Calories are up to 1800+exercise so~ 2100-2200 gross. Weight is holding pretty steady at 182.0 -
Week 4 - Day 12
Squat: 175x5
OHP: 120 5x5
DL: 320x5, 335x3
Didn't make it to the gym yesterday, but finished out my week this morning. Also did a 6 mile run on thursday and a 4+mile hike with the kids yesterday. Only 2 more weeks before my big race, and then I get to start progressing my squat after every workout.
Did measurements but no change from two weeks ago.0 -
@McCloud33 I'm surprised that your calorie intake is only around 2000.. I would have figured you would be around 3000 to be putting up those kind of #''s on your lifts..
Eat big to get big0 -
BhangraPrince wrote: »@McCloud33 I'm surprised that your calorie intake is only around 2000.. I would have figured you would be around 3000 to be putting up those kind of #''s on your lifts..
Eat big to get big
@BhangraPrince 3000 is considerably above my tdee. By the end of the program I'll be up closer to that though. For now I'm good with increasing by 100cals per week.0 -
Week 5 - Day 13
Squat: 175x20
pullover: 25x20
weighted pullups: 55lbs 5,5,5,4,4
IBP: 165 5x5
Rough soccer game last night combined with not enough sleep. First time not making my reps on anything and even the squat felt heavy. Looking forward to not doing as much running after my race. Never really took a full rest day this last week as I went on a hike Friday, worked out Saturday and then had the soccer game Sunday. Live and learn.0 -
Week 5 - Day 14
Squat: 175x20
pullover: 25x20
OHP: 125 5,5,4,3,3
DL: 325x5
Hopefully it's just a down week as this is the second time I failed on my reps. I didn't run at all yesterday either and got a full night's sleep. Actually too much sleep, as I hit the snooze a couple too many times and didn't have time to do any extra sets/reps for squat or DL. 20 rep squats are definitely starting to feel routine though which is good. I'm feeling confident and looking forward to really starting to add weight in a couple more weeks.0 -
Week 5 - Day 15
Squat: 175x20, 225x5, 275x5
pullover: 25x20
IBP: 170 5x5
Weighted Pullups: 55 5,5,5,4,2 BWx10
Didn't run at all this week, but played volleyball last night. I was wiped after my soccer game last Sunday and just felt like I needed the break. Squat felt really strong this morning and even the 275 went up pretty easy. Felt like I could have ground out another 3-5 reps, but stopped while I was ahead. No need to try and get injured just over a week out from my Spartan race. Incline Bench still feels tough and has felt like the next time I added 5 lbs would be the time I failed since about 155, so I'm pleased to still be progressing and hitting all of the reps. Weighted pullups were rough today though and I got even fewer reps that I had on Monday. I was frustrated with the last set of 2 and so I just did some BW ones to finish off at the end. BW definitely feels easier than it did 6 weeks ago though. I'll give it another shot next week, but am anticipating that I'll have to deload. Probably down to 35lbs if I do.0 -
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