squats build character

P

Proteinboy

2
this is the giant training log i will be posting everything here.

FOR NOW, THE DISCIPLINE IS 20 REP SQUATS
6 WEEKS OF SQUATTING

BEGINNING STATS 12/8/08
WEIGHT: 162
OLYMPIC SQUAT: 280
POWER CLEAN: 190
DEADLIFT: 325
BENCH: 225
MIL PRESS: 130
JERK: 185

I PERFORM ALL SQUATS WITH ATG OLY FORM THIS TIME FOR 20 REP SQUATS.

AT THE END OF THIS ROUTINE, I WILL BE ABLE TO DO 20 REP SQUATS WITH 245LBS
12/8/08
week 1
workout 1

ATG SQUATS
155x20
too easy. its going to be linear progression from here out. i am adding 5lbs per workout, and keeping form absolutely perfect with ATG.

PULLOVERS
20 @ 15LBS

POWER CLEANS
135X5
155X4
165X12X3

this was a lotta volume 4 me

BENCH CLOSE GRIP
135x12
155x8
165x4x5
170x5

CHINS
2x8 @+25lbs
7 +25lbs
5+25lbs

SHRUGS
135x3x15
just wanted to get the hang of these and overload traps. i think they are lagging even though im power cleaning.

PWO: usual.
 
Good luck squatman!
 
Make sure you have a puke bucket near for those 20 rep squats.

I've puked twice after performing them!

:)
 
Good luck with the squatting! Damn, I can't wait until I've finished my exams.. I haven't been training for a long time because of them + illness :(
 
12/10/08

20 REP SQUATS
165

too easy.

so i did

PISTOLS
10 each leg
3x6 @ +25lbs

DEADLIFTS
12x3 @ 255

easy

PENDLAY ROWS
8 @ 135
4x4 @155

DUMBELL STANDING MILITARY PRESS
2x8 @ 50
2x6 @ 50

need to work on these

DUMBELL SNATCH
3 each arm @ 50lbs
2x5 each arm @ 65lbs

im ganna go heavier next time.

pwo: yogurt drink, some gatorade, oj, whey
 
12/12/08

WEEK 1
DAY 3

20 REP SQUATS
170lbs

atg. great form. not too easy, i wasnt really comfortable but it wasnt even near how hard it should be. im kinda nervous honestly for when it gets really heavy.

PULLOVERS
20@15LBS

POWER CLEANS
135x5
155x3
175x10x3

ez

BENCH
135X10
155X5
185X5
195X3
205X3
185X2X5

CHINS
2X3 @ +55lbs
3@+45lbs

BENCH DB ROWS
5 @85lbs
3x3 @ 85lbs

PENDLAY ROWS
135X3

HANGING LEG RAISES
(legs extended all the way out, pull them all the way up to the bar without bending knees. its like folding up like a lawn chair.
1x7
2x5

pwo: just eating a lot...i have to eat more to gain. blah.

im definetly cutting after this :]]]
 
nice, lei. i agree. i really should develope a stratedgy to keep my mind focused during 20 rep squats. instaed of getting to 10 and being freakin tired already, just keep saying "2 more" or "just one more" kuz i know i can usually do 1 more...
 
12/15/08

SQUATS
21@ 175

ez...did 1 more just for kicks

PULLOVERS
20@15lbs

DEADLIFTS
5 @ 135
10x3 @ 265
1 @ 265

MILITARY
10x3 @ 115
1x4 @ 115

PULLUPS
4x8 @ +10lbs

CALF RAISES
135x15
225x2x12

CLAPPING WEIGHTED PUSHUPS
3x6 @ +18lbs

PWO: usual
 
Last edited:
12/17/08
WEEK2 DAY 2

SQUATS
21 @ 180lbs

ez

PULLOVERS
usual

POWER CLEANS
10x3 @ 180 new PR

these were fun. by set 10 i was really feelin it!
i definetly got way stronger. my past 1rm was 190. now im estimating 200 at least. il keep training and max out later. by then, il be repping 190 ez.

1 ARM PUSHUPS
5x3 each arm

got better at these. i did 4 sets, went on with my workout, then came back and finished my last set.

1 ARM NEGATIVES (chins)
2 each arm.
i held on for about 4-6 seconds each negative, but i feel i am not strong enough to train primarily using negatives.

TOWEL CHINS
3.5 FIST LENGTHS
5 each arm
4each arm short pause at top
3each arm 3 second hold at top
2each arm 5 second hold at top
1each arm 5 second hold at 135 degrees, 5 seconds at 90 degrees, 5 at top, 5 at 90, 5 at 135.

pwo: tons of oj, 30g whey.
 
Last edited:
12/19/08
WEEK 2
DAY 3

SQUATS
21 @ 185lbs

still too easy.

PULLOVERS
usual

DEADLIFTS
12X3 @ 275 new PR

felt strong
high sets of tripples really works wonders.

1 ARM PUSHUPS
1x6 each arm
5x3 each arm

got better.

PENDLAY ROWS
135x8
155x3
175x2

CHINS
5x4 @ +45lbs

PWO: usual
 
yeah thats what i was thinking karks, but if i keep adding 5lbs per week, by the end of week 6(its a 6 week program), il be squatting 250 20 times. o_O i dont want to rush into that too fast, but il be happy with those results. so 5lbs per workout is ok for me for now.
what do you think?
 
Proteinboy said:
yeah thats what i was thinking karks, but if i keep adding 5lbs per week, by the end of week 6(its a 6 week program), il be squatting 250 20 times. o_O i dont want to rush into that too fast, but il be happy with those results. so 5lbs per workout is ok for me for now.
what do you think?
Click to expand...

yeah, your still in the first weeks of this new cycle of the program, I know that when I go for a progression that's set out in advance like that, I need to ease a bit into it. If I'm to do 20 squats and add 5 lbs a week, starting with what I can do max for 20 squats will last me about 2 weeks :p
 
~LV~ said:
Make sure you have a puke bucket near for those 20 rep squats.

I've puked twice after performing them!

:)
Click to expand...

I decided to do 20 squat reps to copy you man. Thanks for the inspiration and LV is right, get a puke bucket. I almost did and felt like that for the next hour.

Good luck and keep the course!!!
 
12/22/08

SQUATS
21 @ 190

ez

PULLOVERS
usual

POWER CLEANS
135x3
155x3
185x7x3
185x2
185x1

i wanted to do 10x3 @ 185...mada mada dane'

DIPS
5x5 @ +35lbs

SUPERSET

PULLUPS
3x4 @ +35lbs
2x5 chinups @ +35lbs

PWO: some apple juice, 25g whey, then HUGE lunch an hour later.
 
Do you warm up before you do the 20 rep squat or just go in there cold with cardio warmups only? Just curious.
 
i warmup using mostly dynamic movements like a twisting lunge, straddles, butt kicks, cresent kicks, some static stretching, bw squats, jumping jacks to get the body warm. thats usually my warmup.

12/24/08
WEEK 3 DAY 2

didnt squat today

1 ARM PUSHUPS
5 each arm
4each arm
3each arm
2each arm
2each arm

TOTAL: 16 each arm

TOWEL CHINS
3 fist lengths
2X5 each arm
FINGER CHINS
7 left (fore finger and middle)
6 right (fore finger and middle)
CHINS
10
CLOSE GRIP
10

DIPS
12

FULL HANGING LEG RAISES
keep legs out straight, raise completely until the shins touch the bar
3x6

BW SQUATS
3x6

im practicing shuffling now. its FUN.

PWO: oj, whey

i will be squatting again soon~
 
You must log in or register to reply here.
Back
Top