20 Rep Squat Training Log

gardencatering81 · January 14, 2008, 12:19pm

I decided to give the super squats program a try to bost my leg strength and size so i’ll start off by giving some basic info.

age: 17
Height: 5’8
Weight: 185

current maxes
Bench: 225
Squat: 275
Deadlift: 315

I’ve been lifting since i was 14 and when i was 16 years old i was at my strongest point max bench of 275, squat of 365, and deadlift of 405 but i injured both of my shoulders in football and had surgery on them.

So now i just started to train again and i’m going to be following the Super Squats program

My current supplements are
mult-vitamin
Liver
Protein shake
BCAA’s
Glutimine
Creatine

For my diet i am going to try to eat clean meals 6-8 times a day and drink as much milk as i can.

My program is set up like this
Monday
Full squats: 2-3 warm-up sets - 1 set of 20
Pull-over: 1 set of 20
Pull-up/dip super set: 3xmax reps
Weighted sit ups: 3-5 sets of 10-12

Wendesday
Press behind neck 3 x 12.
Squat 1 x 20.
Pullover 1 x 20.
Bench press 3 x 12.
Rowing 3 x 15
RDL 1x15
Pullover 1 x 20

Friday
Full squats: 2-3 warm-up sets - 1 set of 20
Pull-over: 1 set of 20
Pull-up/dip super set: 3xmax reps
Weighted sit ups: 3-5 sets of 10-12

Here is todays workout:
1/14/08

Full squat
1x10-150 lbs
1x5-200 lbs
1x3-220 lbs
1x20-170 lbs

Pull-overs
1x20-30 lbs

Pull-ups / Dips
3x11- btw

weighted sit-ups
3x10-25 lbs

Every workout i will increase all my squat sets by 5 pounds and try to get an extra rep in pull-ups and dips. Once i get to 15 reps on them i will start adding weight.

wooldog · January 15, 2008, 7:11am

I thought you were only supposed to do one set of squats per week on this workout?

Isn’t it a 1 day a week workout?

dannyrat · January 15, 2008, 11:50am

I’ll be interested to see. Got this pencilled in as my next program. Good luck mate

gardencatering81 · January 15, 2008, 6:52pm

[quote]wooldog wrote:
I thought you were only supposed to do one set of squats per week on this workout?

Isn’t it a 1 day a week workout?[/quote]

no most 20 rep squats call for 2-3 days

rephore · January 16, 2008, 5:06am

20 rep squats. Right on man. Good luck with that. It would be interesting to see how much your max will be after the program.

gardencatering81 · January 16, 2008, 4:50pm

1/16/08

Behind the neck press
3x12-100lbs

Full squats
1x10-155lbs
1x5-205lbs
1x20-175lbs

Pull-overs
1x20-40lbs

Bench press
3x12-150lbs

Bent-over row
3x15-135lbs

RDL
1x15-190lbs

dannyrat · January 16, 2008, 8:05pm

Yea you’re lifting quite similar numbers to me. i’d be very interested to see a diet breakdown too

gardencatering81 · January 19, 2008, 1:04pm

yesterday’s workout

1/18/08

Full squats
1x10-160lbs
1x5-210lbs
1x20-180lbs

pull-overs
1x20-40lbs

Pull-ups/dip super set
3x12-btw

Weighted sit-ups
3x12-25lbs

Squats are starting to get harder, 12 reps in the pull-ups was hard, but wasn’t to bad for dips.

gardencatering81 · January 21, 2008, 2:54pm

1/21/08

Full squats
1x15-135lbs
1x10-165lbs
1x5-215lbs
1x20-185lbs

Pull-overs
1x20-50lbs

Pull-ups/dip super set
3x13-btw

Weighted sit-ups
3x13-25lbs
1x10-45lbs

Squats felt good need to take about 5 deep breaths after 15 reps. Pull-ups were easy today and the dips were a little hard because my shoulder was sore for some reason.

rephore · January 23, 2008, 4:33am

How long do you rest in between pull ups and dips?

3 X 13 pull ups at your weight, that’s amazing.

herbs · January 23, 2008, 8:07am

[quote]gardencatering81 wrote:
1/16/08

Full squats
1x10-155lbs
1x5-205lbs
1x20-175lbs

[/quote]

What are the above squats all about?

You have changed the 20 rep squat routine into something else.

The purpose of the routine is to be able to squat at least 1.5 times your body weight for 20 reps, there is no way you will achieve this by so many warm up reps, you will have nothing left for the meat of the workout.

The 20 rep workout is extremely basic i.e. very few exercises but high on intensity.

Do not mess with the program then you can truly make a comparison on your progress.

Matt_Brouse · January 23, 2008, 6:06pm

When I have done 20 reppers I would have never had a decent 20 without a couple good warm-ups.

Keep going.

Rasslore · January 23, 2008, 7:22pm

Yea, those are probably warm-up sets. I did them on my 20-rep days.

Good luck with this routine. I really enjoyed doing it, and it put 50lbs on my max squat after about 6 weeks. Great routine!

gardencatering81 · January 23, 2008, 4:44pm

1/23/08

Full squats
1x10-135lbs
1x10-170lbs
1x5-210lbs
1x20-190lbs

pull-overs
1x20-50lbs

pull-ups/dip super set
3x14

Weighted abs
3x14-25lbs

i Decided to change the wendensday workout to the same thing as monday and friday becuase i felt the other set-up was to much work.

Todays squats accutaly felt easier than they did on monday same with the pull-ups and dips.

I normally take about 1-2 minutes of rest in between the dips and pull-ups.

And all those sets before the 1x20 are just warm-up sets i don’t think it would be a good idea just to jump right into a set of 20. After the 3 warm-up sets a take about a 3-4 min break to get ready for the big set.

FutureGL · January 23, 2008, 10:34pm

yeah I was just thinking about the whole squats and milk program today, are you looking for size too? or just trying to get your squat back up?

btw garden catering? you from the tri-state area?

gardencatering81 · January 23, 2008, 11:41pm

[quote]FutureGL wrote:
yeah I was just thinking about the whole squats and milk program today, are you looking for size too? or just trying to get your squat back up?

btw garden catering? you from the tri-state area?[/quote]

i’m trying to get my leg size up and my strength back, i havent really been to focused on a whole gallon of milk a day but i’ve been getting at least 250 grams of protein.

and yes i’m from connecticut

FutureGL · January 23, 2008, 11:52pm

hell if the protein’s up there it shouldn’t make too much of a difference.

they should make a squats n’ godfather program lol prolly just turn you into a fat shit but it’d be delicious.

yeah I’m from westchester, i know how it do

herbs · January 24, 2008, 12:01am

[quote]Matt Brouse wrote:
When I have done 20 reppers I would have never had a decent 20 without a couple good warm-ups.

Keep going.[/quote]

A warm up is great, but up to 30 warm up reps! then having to strip weight off to to complete the twenty reps does not make sense.

Doing more weight in the warm up than the 20’s defeats the object of the program.

Props to the OP for attempting the 20’s because if done right you will go to hell and back believe it.

Ramo · January 24, 2008, 12:25am

You’re doing great for someone your age. Stick it out…and make sure you bury your squats.

gardencatering81 · January 24, 2008, 12:39am

[quote]herbs wrote:
Matt Brouse wrote:
When I have done 20 reppers I would have never had a decent 20 without a couple good warm-ups.