And so it begins...again

Day: 1
Monday
7/30

-Squats
1x20 @ 95

-Pullovers
1x20 @ 25

-SLDL
1x15 @ 135

-Pullovers
1x20 @ 25

-Bench Press-medium grip
3x10 @ 105, 115, 125

-BB BO Rows
2x15 @ 95

-BB Military Press
2x12 @ 65


Notes:
Squats-this is going to be a challenge. I've never puked during a workout, but I guarentee I will by the time I'm done with this program. Joy =]

Bench Press-I haven't done over 6 reps in probably like 6 months lol..so I used low weight

SOTD:
Kenny Chesney - Summertime
 
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The 20-rep squat should be performed with a 10RM. I've never heard of 20-rep squat routine described as he has done in the link you provided. It's slightly different.

Basically the last 10 reps are singles without racking the bar.
 
An excerpt from the book Super Squats

"The specific approach to the 20-rep squats is nearly as simple as the overall program. First, load the bar to what you normally use for ten reps. Now, do twenty reps - no kidding. Second, every single workout, add at least five pounds to the bar. These two elements are what separate the men from the boys and produce results, by simultaneously embracing the two cardinal principles of weight training: overload and progressive resistance."

Yes. You get what you normally do for 10 reps. You do your 10 reps. Now the other 10 are done basically as singles since you're using your 10RM number. It's not uncommon for people to take 1-2 minute rest between reps at the 15th-20th reps.
 
well that is different from what the routine said.
-_- the article said to take your 5RM, subract 90, add 5 pounds each workout and build up from there for 6 weeks.
if you succeed, your previous 5RM will be your new 20RM in the end.
huge gains.

i would not mind trying it evo's way though either.
evo, is there a problem doing it the way the article prescribed? it worked with jmanjman.

i would try it evo's way or the articles way. i think both would be effective, but the only way to find out is to try them both! i wish i could be doing this routine with you, bro!
NOW SQUAT TILL YOU DROP, MERC! YOU CAN DO IT! IM BEHIND YOU ALL THE WAY! i will be following this log for sure
 
LOL...you'll never catch me doing a routine like this. I absolutely hate my legs being horridly sore so you look like a twitching gimp the next day and every single step is stupidly painful.

I've never heard of it done any other way than the way I described.
 
does that necisarily mean that it should not be done any other way?

and the book is called "Super Squats"? im going to buy it :D thanks for the idea.
 
Oh damn, a 10RM with 20 reps...brutal.

evolution said:
LOL...you'll never catch me doing a routine like this. I absolutely hate my legs being horridly sore so you look like a twitching gimp the next day and every single step is stupidly painful.

I've never heard of it done any other way than the way I described.
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Hmmmm I distinctly remember a 20 rep Bulg squat workout once.
 
LeiYunFat said:
Oh damn, a 10RM with 20 reps...brutal.



Hmmmm I distinctly remember a 20 rep Bulg squat workout once.
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Yup. But it wasn't done with my 10RM. However, I hurt realllly bad for a few days. The worst pain I've ever had though was working up to a 1RM of 415 on the squat and then repping out at my bodyweight in poundage. I was about 185 at the time and I got 70 something reps of 190 lbs on teh squat. It took about 20ish minutes to finish that rep part of the workout. I do remember distinctly that it took a week before my legs stopped hurting fiercly. I wanted to puke for hours after.
 
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Thanks very much evo, I will switch up my routine accordingly.

PB...stop posting pics of your ass and legs -_- heh


This is what I think I'm going to do:

This Saturday (8/4), I will be leaving (at like 2:30 a.m. damnit) for The Gulf Coast Mississippi because I'm going down there with a group of about 40 teens to help rebuild homes and clean up as a result of Hurricane Katrina. So I won't be able to weight train for about a week. If I'm not too sore from all the home building I'm gonna be doing, I'll do some BW work. I will then pick up my 20-rep-squats program on the Monday I return.

So what I will do is keep the squat weight low, just to get my body a little used to such high reps because I'm used to 5 reps and under. Just for the next 2 workouts. Like you said evo, my legs are in pain and every step is pretty painful lol. Once I return from my relief trip, I will use my 10 RM weight. Which isn't a big difference, really.
 
dude, who ever said that was my ass? lol

and im proud that you would go and sacrifice a week for such a good cause man. your not bad, my friend.

and merc, you can try some 1 leg body squats for some squatting fun while your gone! this can actually boost your squat i believe. why not try it them?

im about to go on vacation too; im packing up all my health foods and im getting a protein caseinate powder to keep my aminos high. you better eat clean too!
 
Haha, if it's not yours then it is just weird. o_O

Now that I think of it, I mistook our convo a while ago about 1 legs. I was thinking you meant doing 1 leg ass-touching-heel squats. Because I have a friend who can do that and its weird/hard to do.

Have fun! Where ya goin? I'll try, but working outside 8 days straight for 14 hours...I guarentee I lose some weight at least a few if not like 5-10 pounds.
 
Merciless said:
Haha, if it's not yours then it is just weird. o_O

Now that I think of it, I mistook our convo a while ago about 1 legs. I was thinking you meant doing 1 leg ass-touching-heel squats. Because I have a friend who can do that and its weird/hard to do.

Have fun! Where ya goin? I'll try, but working outside 8 days straight for 14 hours...I guarentee I lose some weight at least a few if not like 5-10 pounds.
Click to expand...

i did mean doing 1 leg ass thouching heel squats. or at least pretty close. for me, the hardest part is keeping your upper back from arching a little to provide a counterbalance. but you have to keep it straight, thats the hard part. the pushing is the easy part.

im going to cali! we'r going there for a wedding(i hardly even know her) and to see family(joy...). at least im not going to be working :O what lead you to decide to go for a week and do that!? !?!?!?! i know yer not getting paid
 
PB, you're coming to California? Then if you're near the Santa Barbara/Santa Maria area, I invite you to come train with me.


Just make sure you wear pants.
 
Karky said:
im gonna take a picture of my butt and put it in my avatar, then me and PB can be "butty-boys" :D
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MAN YOUR HILARIOUS! :yelrotflmao:

LeiYunFat said:
PB, you're coming to California? Then if you're near the Santa Barbara/Santa Maria area, I invite you to come train with me.


Just make sure you wear pants.
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man i totally would. but i have an injury(lower left trap) so all i would be able to do is do some leg work(not even squats).
im probably going to be bored anyway but i dont think its near santa barbara. i wish i could lift with some of you guys; lifting partners are awesome.
 
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come on, merc where have you been bud?
school gotcha busy?
i hope powerlifting is treating you well in that case

cheers
 
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