20 Rep Squat for 7 Weeks

Bigger Stronger Leaner Beginners
1

I’ve been focusing on low-rep strength stuff for the last few months and my gains are getting a bit slow so I want to try something new.

Here’s a challenge for me:

Diet:
Using same diet that’s gaining me 0.5lbs/week in weight except I’ll add 500ml of skim milk at least 4x per day.

Adding BCAA powder (11 grams of BCAA’s) twice per day instead of my old 1.5 gram twice per day.

Workout: Raise the weight of each exercise by 5lbs each day the exercise is performed!

Warm up (5 minutes of light walking, some light compound exercises: weighted and body weight)

Monday:

20x1 130lb Back Squat
20x1 30lbs decline pull-over
3xMAX Circuit of chins-ups, dips, decline situps (5 lbs)

Wednesday:
3x10 Flat Bench 103lbs
5x5 Deadlift 5RM 283lbs
3x10 Military Press 60lbs
2x10 One-Arm Dumbell Rows 50lbs
3x20 Shrugs 44lbs
3x20 One-leg calf raises 35 lbs

Friday:

Same as Monday but 5lbs heavier of course… except for the chins, dips and situps.

I’ll post a video of the squats on Tuesday and I’ll actually start the program this week on a Tuesday since I’ll be in Vietnam until Monday afternoon. I’ll have 1 day of rest between workouts though.

The weights are an estimate since I really don’t know my 10RM or 20RMs.

Please comment on the program. I’ll post a sample diet soon too.

2

20 reps squats are a freakin’ killer. Very mentally challenging to push through the burn.

How light are you starting on your weights? How many weeks do you think you can add 5 pounds and still complete the reps?

The problem I have with a progression like you’ve proposed is that the first few weeks are very easy, then you get some good workouts, then it justs gets too hard to complete the reps.

3

I’d be interested to see your diet. I feel like I perfected mine, but sometimes I gain more than 0.5 lbs per week, and I assume that anything over 0.5 lbs is probably going to be body fat.

Did it take you awhile to tweak your diet and get to the 0.5 lbs increase per week?

4

[quote]skw wrote:
20 reps squats are a freakin’ killer. Very mentally challenging to push through the burn.

How light are you starting on your weights? How many weeks do you think you can add 5 pounds and still complete the reps?

The problem I have with a progression like you’ve proposed is that the first few weeks are very easy, then you get some good workouts, then it justs gets too hard to complete the reps. [/quote]

The weights are listed and are my current 10RM estimations (not sure what the 10RM is exactly because I haven´t done it in a long time)

I´ll be taking in an extra 1200 calories a day or 2lbs (about 7200 Kcals) per week so that should help me cope with the weight increases. 5lb per lift is about less than 5% usually. On the lifts that I dont do much weight for now I may have to decrease the weight progressions to 2 or 3 lbs per training session.

5

[quote]Tonino wrote:
I’d be interested to see your diet. I feel like I perfected mine, but sometimes I gain more than 0.5 lbs per week, and I assume that anything over 0.5 lbs is probably going to be body fat.

Did it take you awhile to tweak your diet and get to the 0.5 lbs increase per week?[/quote]

You probably have a great diet but any ´perfected´ diet probably isn´t perfect because there isn´t enough variety in it…

My diet is varied and I´m living in Hong Kong now for 6 months so its far from perfect but Ive actually been noticing a lot of strength gains and new definition since I started. Although I also have been walking more than I do in Toronto.

Sample diet

8am 115g of whole oats with hot water and 1scoop 30g protein powder

9am coffee and an assorted fruit box with the equivalent of 2.5 medium apple sized fruits

1030am chicken sandwich on whole wheat bread with some mayo. 250 ml of milk

12pm a protein bar with 20gp and 50gc or some roast beef with veggies

3pm medium sized salad with lots of chicken and tuna and another fruit box

5pm pre workout 1 scoop of protein in water, BCAAs, Fishoil,multivitamin

630pm post workout 1 scoop of protein in water, BCAAs, 1 big gulp of olive oil

snack on almonds

830pm or 9pm 1 large chicken breast, 1 egg, maybe some dumlpings in a big bowl of white rice with hot sauce and soy sauce.

Water and some Coke Zero throughout the day and sometimes another coffee. Some days I have white rice with pork around 5pm or some fried rice or fried noodles with chicken or beef.

I make sure I get 1gP per pound and it seems like I get alot of carbs and fat too…

Im 5ft10in and 170lbs

6

I did my first workout today after not working out for about 13 days since I was in Vietnam and didn’t have access to a gym. I also had been eating less than usual for the week and not every 2-3 hours every day.

Anyway. The workout was tough as hell. I almost through up a few times and ended up only doing 1 set of chins, dips and sit ups because I was sure I’d puke.

Only hit 3 body weight chins, 6 body weight dips and 13 sit ups with 10lbs.

I usually do better at the end of my workout but its been a while and the squats were damn hard.

My form on the squats were fine. I started to take 1-2 breaths after 11 reps and 2-3 breaths after 15 reps. I probably cheated a bit on form on the 20th rep but it was still quite good.

The decline pull-overs were okay, the weight was probably slightly too low.

7

I’ve had great gains on a 20 rep squat, 200 push up, 50 pull ups routine 3x a week. Plus lots of milk, BCAAs, and sleep.

8

[quote]GripAndRip wrote:

… 1 big gulp of olive oil…

[/quote]

Now, THAT’S how you get things done GandR!!

My wife was always grossed out when I put olive oil straight into my protein shake and over most everything else that isn’t a carbohydrate. I’m glad I’m not alone…

9

[quote]Melvin Smiley wrote:
I’ve had great gains on a 20 rep squat, 200 push up, 50 pull ups routine 3x a week. Plus lots of milk, BCAAs, and sleep.[/quote]

Thanks for the encouragement! I’m keeping it to 2x a week to avoid injury since I’m paranoid.

[quote] blake2616 wrote:
Now, THAT’S how you get things done GandR!!

My wife was always grossed out when I put olive oil straight into my protein shake and over most everything else that isn’t a carbohydrate. I’m glad I’m not alone… [/quote]

damn right! bet your wife appreciates your ripped bod though. Women, they think the game comes with no pain.

10

Weighed in before my workout yesterday and I was 167 with clothes and my high tops AND it was 7pm… so I’m thinking I’m about 165 proper - I lost 5 fucking lbs in 11 days in vietnam, daaamn. Time to eat BIG.

11

I’m feeling really mentally prepared for the workout this afternoon. Eating so much after taking a break for 11 days is really hard.

So much milk and carbs is killing my gut.

12

This program is hard as hell. The workout plan isn’t even the hardest part… its the diet!

I have no clue how anyone can do the prescribed GALLON of milk. I haven’t made 2 litres yesterday or today. I’ve done 1.5 litres both days and I’ve been having diarrhea every hour or so - probably because I’m actually eating more than normal, I’ve added milk and the squats are a SERIOUS shock to my nervous system.

Hopefully I can keep my calories up and gain the 10lbs I want otherwise i guess I’ll just get kinda shredded and make some small strength gains… let’s see how it goes.

The workout today was good. Only major challenge was the military press. I think I started the weight too high.

deadlift went great. I’m only 15lbs off 3 plates a side now for 5RM! I’m deadlifting 90lbs more than I was 1 month into weight lifting.

13

[quote]GripAndRip wrote:
Melvin Smiley wrote:
I’ve had great gains on a 20 rep squat, 200 push up, 50 pull ups routine 3x a week. Plus lots of milk, BCAAs, and sleep.

Thanks for the encouragement! I’m keeping it to 2x a week to avoid injury since I’m paranoid.[/quote]

It’s funny you mention that, because I’m just coming off an off week and a trip to the chiropractor haha Maybe I should slow it down a bit too.

14

What weight are you using for your 20 rep squat?

Also, has anyone ever heard of 20 rep deadlifts?