Today I am starting my twenty rep squat program to try to pack on lbs of muscle in the football off season. I am using the Super Squats protocol and will update weights and workouts every workout. I will also be keeping track of my weight and measurements throughout the 6 week period.
For everyone looking for some no bullshit results from a twenty rep squat program (whether it works or not) you can find it here, as I will bust my ass and drink the prescribed one gallon of milk every day while still eating large meals at the school cafeteria.
Day 1: 11/17/08
Height 6’1"
Current weight: 210.2 (Carrying a few lbs of extra fat)
I talked to Jesus, threw up in my mouth but I just could not get the full twenty reps. I got 18 reps, however, on the way up for 19 I could not push hard enough to get my ass out of the hole and eventually had to drop the weight.
I have never had such a great workout. Even though the exercises were simple and there were not too many, I have never felt such a good full body pump or have ever had a harder training session in my life.
I will keep the weight the same and repeat the workout on wed.
Hopefully I can start adding some side exercises when I get more in the routine but for now the workout described above kicked my ass.
[quote]jonesk wrote:
nice, I’ll be watching your progress as I’ve been considering giving this a go to maybe shock some growth and strength
curious however, would you say you’re working at 70-80% with your 265 load?[/quote]
For me its actually 63% of my max load. I chose this weight to start because my max was taken back in August at 420, before the season started. Throughout the season I really did very little heavy lifting. Most of the lifting I did was actually to just keep loose.
Towards the end of the season I chose the weight of 275 and performed 8 reps but could not get anymore. The super squats book tells you to start with your 10 rep max so I dropped 10 lbs off and decided that would be where I would start.
Hey man!! I’m doing the super squats 20 rep squats program too! Im working with smaller weights though, I started at 135 2 weeks ago. My face always feel like im getting punched around the 18th rep. This program is brutal. Anyways keep with it man!!! If you can’t get 20 just lower the weight a little, no biggy, better to start with a smaller weight than to stall early. Anyways good luck!!
I know what you mean by the feeling of getting punched in the face. I kinda forgot where I was around that rep it was pretty crazy. Thanks for the advice I think I am just going to stick with the same weight for tomorrow I should be able to get the last two reps out.
I really want to get back in the gym today but walking and standing are still not exactly on my list of things to do. I will probably go and see what happens… just don’t want to over train so soon into the program. Most likely will go do some warm up sets and see how it goes from there.
As you know I am only four days into the program and the scale says I have already gained 7 lbs making me a solid 217. A lot may be water weight from the creatine but either way 7 lbs in only 4 days of a new program seems pretty impressive.
Todays workout got a little flipped around because some asshole was using the only squat rack for barbell curls/back work… I couldn’t really tell what the hell he was doing but it looked like some really fucked up version of barbell curls.
Anyway todays workout was as follows:
Bench: 3x12 (165)
Squats: 1x20 (275)
Pullovers: 1x25 (25)
Seated db Press: 2x12 (50’s)
Pullups: 3x5 (sorry its hard to pull up 217 lbs)
Bent over rows 2x15 (125)
All in all todays workout felt amazing. Even though I was completely dead at the end of the squats and don’t really know how I got all twenty out I feel like I have started to recover faster and was able to hit the other exercises with higher intensity.
I know Im only a week into this program but I already feel like I’m making changes and progress. I have never been on another program where I feel that much of a difference after the first week.
I know the protocol from Super squats does not call for it but Im going to add a few more protein supplements to my diet. I can’t seem to stay full on just the milk and my three huge ass meals and I have some extra protein pouder/meal replacement weightgainer laying around so I’m going to add in two more meals.
I am going to add one in between lunch and dinner consisting of 3 scoops of atlarge nutrition’s maximus weight gainer and 16 oz of milk.
The other will be post workout (I train around 8 pm… just a personal preference) atlarge nutrition’s opticen shake mixed with milk of course.
Can’t wait to hit the gym today I have yet again decided to add a little to my workout… hopefully I am up for it.
Today’s workout will consist of the following
Bench: 3x12 (170)
Squats: 1x20 (280)
Pullovers: 1x25 (25)
Seated db Press: 2x12 (50’s)
Bent over rows 2x15 (125)
Pullups: 3x5 (sorry its hard to pull up 217 lbs)
Tate press 2x12
Barbell Curls 2 x 12
Bench: 3x12 (175)
Squats: 1x20 (285)
Pullovers: 1x25 (25)
Seated db Press: 2x12 (55’s)
Bent over rows 2x15 (125)
Pullups: 3x5
Tate press 2x12 (35’s)
Barbell Curls 2 x 12 (70 lb barbell)
Felt good to get back into my local gym. Sure as hell beats the school gym. Well the one I have to use now at least, since the varsity gym is locked up all the time.
Thanks for the props, I am glad people are reading this. I weighed my self today I am up to 225. This is even with only consuming around a half gallon of milk a day over thanksgiving break. I am back on my normal schedule so Im hoping it helps my gains.
Bench: 3x12 (190)
Squats: 1x20 (295)
Pullovers: 1x25 (25)
Seated db Press: 2x12 (60’s)
Bent over rows 2x15 (130)
Pullups: 3x5
Tate press 2x12 (35’s)
Barbell Curls 2 x 12 (75 lb barbell)
This work out never gets easier. I felt like I was going to pass out/ puke at the end of the workout. I love it though. The most progress I have felt in such a short period of time.
Bench: 3x12 (190)
Squats: 1x20 (300)
Pullovers: 1x25 (25)
Seated db Press: 2x12 (60’s)
Bent over rows 2x15 (130)
Pullups: 3x5
Tate press 2x12 (40’s)
Barbell Curls 2 x 12 (75 lb barbell)
Even though I got all twenty reps today I got the worlds biggest headache while squatting today. Has anyone ever experienced this? How can I avoid it? I may cut the squats down to only monday and friday and a Recovery workout in between. Any thoughts on that?
I decided to forgoe the squats today however I continued the rest of my workout as scheduled. This decision was due to the headache and some lower back pain. Did some light squats today to aid recovery.
The good news is Todays weight: 230 lbs. I GAINED 20 LBS IN THREE WEEKS. Not only that but it seems to be mostly muscle. That just seems crazy to me… gotta love squats and milk.
DB Bench Press: 3x10 95 lb DBs
Seated db Press: 2x12 (65’s)
Bent over rows 2x15 (130)
Pullups: 3x7
Tate press 3x12 (40’s)
Barbell Curls 2 x 12 (80 lb barbell)
inspiring