Hello, fellow squataholics. I’m back after taking 2 weeks off due to a non lifting related knee injury. Good to see rrjc5488 and mrl179 are still at it. You guys finish the cycle and you’ll each have a pair that’ll clang when you walk.
I picked up where I left off and was surprised the weight (250#) felt light but I was breathing like bulldozer. Good to be back!
So, now that the weight is getting a little heavier… I’m having more of a problem keeping the bar on my back. I feel its sliding down, and putting alot of pressure on my wrists, and I’m expending alot more energy than I should be keeping it up on my shoulders.
I tried putting chalk across my back/shirt and the bar, and it only helped slightly.
Any tips?
rrjc i just saw this thread… this is awesome! I plan on doing this at some point in the next year, when I think it may be time to diet, I’ll go on this hardcore 6 week bulk then hit the V-Diet. I’ll be checking this thread often, it’s cool to see your progress.
[quote]rrjc5488 wrote:
So, now that the weight is getting a little heavier… I’m having more of a problem keeping the bar on my back. I feel its sliding down, and putting alot of pressure on my wrists, and I’m expending alot more energy than I should be keeping it up on my shoulders.
I tried putting chalk across my back/shirt and the bar, and it only helped slightly.
Any tips?
[/quote]
When you feel it start slipping down give a little extra push at the top of the squat with your legs to reposition the bar higher. With this long of duration of a set this is bound to happen.
My son tore his ACL and gearing up for the up coming baseball season and would like to give football another try now that he had a different procedure done to repair his knee maybe he will be able to endure the stress…
I think this will be an excellent program once he gets his stregnth back… has anyone done this program as part of rehab
has anyone here come back to play football after an ACL tear and if so can you share advice on having a sucessful season following
Thanks
[quote]edboze wrote:
My son tore his ACL and gearing up for the up coming baseball season and would like to give football another try now that he had a different procedure done to repair his knee maybe he will be able to endure the stress…
I think this will be an excellent program once he gets his stregnth back… has anyone done this program as part of rehab
has anyone here come back to play football after an ACL tear and if so can you share advice on having a sucessful season following
Thanks[/quote]
Well, I dont have any leg injuries, but I HIGHLY doubt this would be a good rehab program unless he significantly lowered the weight he started and finished at.
[quote]Seattle_Lifter wrote:
When you feel it start slipping down give a little extra push at the top of the squat with your legs to reposition the bar higher. With this long of duration of a set this is bound to happen.
[/quote]
Yeah, this is what I’ve been doing, its just a pain in the ass. And usually I push up a little too high, then it throws off my balance and I feel I’m doing a GM just to keep myself from falling over.
Bump.
how goes the battle?
I’m up to 210. I guess I just stopped posting on here cause I forgot to. I didnt stop the program.
I was unable to lift today, and will have to continue on monday… because apparently the squat rack was removed from my hometown gym while I was away at college since its under new management. This is the last squat program I want to do sans a power rack.
yea i got to 200x20 then i stoped. Figured i wasnt eating big and getting drunk one night completely hammerd lft me with a bad conscouse. So i think i will start this program up again next year.
Thinking more in terms of having him do this program as far as a post-rehab
anyone who has had an ACL reconstruction knows how much the quad will atrophy and from what I have read those that have done this program have good results in size as well as some strength also
[quote]rrjc5488 wrote:
I’m up to 210. I guess I just stopped posting on here cause I forgot to. I didnt stop the program.
[/quote]
Haha, when I read this, I thought you were saying that your bodyweight was up to 210. I almost shat myself. Well, I did a little.
But good work nonetheless. Noticing any size increase yet?
-MAtt
[quote]Matgic wrote:
But good work nonetheless. Noticing any size increase yet?
-MAtt[/quote]
Hahahaha… No, I’m at a bodyweight of 181. Thats what I weighed in at on a non-digital scale the other morning. Unfortunately, my bodyfat has increased a little more than I was hoping. Between that, and getting a squatters belly from alot of IA pressure during the squats and I’m starting to look a little tubby. I dont mind that much, though. My girlfriend might, though. haha
As for size increase, I’m pretty sure my quads have grown. I am an idiot though, and didnt take measurements or pictures before I started, despite being told to do so in this thread.
Along with size, this program really builds up your mental toughness.
I have not read the posts in this thread entirely, but inherently from reading what I have read, 2 hings are a miss here:
you take a routine out of mens fitness and post it on T-Nation. Grab one from Cosmo and change the name next for shits and giggles.
Low reps/high weight recruit type II muscle fibers…the kind 20 reps dont. Why do I need to point this out?
I think 20 rep squats are a hayload of crap proliferated by a multi media mass marketing guru like mens health which aims only to increase sales and profit, then spewed across educated forums for no apparent reason by donkeys like you that aggravate me with your stagnation in the gym, and my way. Stop curling in the squat station and go heavy fool!
I apologize. I don’t remember writing this. I have no idea what I was thinking.
[quote]TornadoTommy wrote:
Just finished my 20 rep squats about 10 min. ago. 225# for 20 not too hard reps, although I had to stop for a few breaths. I believe one of the keys to this routine is all the heavy breathing which should actually be done between each rep. [/quote]
Typically, you are instructed to take single breaths for the first half of the set and an extra breath on the tail end.
I usually do the first 12 reps with single breaths and the last 8 with two.
[quote]TornadoTommy wrote:
bonzi50 wrote:
This is retarded.
Why only one set of 20?
I’ve done these before and they kick ass! If and only if you do at least 3 sets. if your getting worked over after only 1 set of 20 then you need to kick up the GPP and stop kidding yourself because you are obviously out of shape.
Retarded? You call a training protocol that’s routinely proven to add 15-20 lbs. of bodyweight in just a few weeks retarded? I seriously doubt that you performed them with any significant poundage since it took you 3 sets to feel like you had done any work.
[/quote]
Training programs don’t put extra weight on you, eating enough calories does. Had to write that…
[quote]Petedacook wrote:
I have not read the posts in this thread entirely, but inherently from reading what I have read, 2 hings are a miss here:
you take a routine out of mens fitness and post it on T-Nation. Grab one from Cosmo and change the name next for shits and giggles.
Low reps/high weight recruit type II muscle fibers…the kind 20 reps dont. Why do I need to point this out?
I think 20 rep squats are a hayload of crap proliferated by a multi media mass marketing guru like mens health which aims only to increase sales and profit, then spewed across educated forums for no apparent reason by donkeys like you that aggravate me with your stagnation in the gym, and my way. Stop curling in the squat station and go heavy fool!
[/quote]
Oh my god. Are you aware how long 20 rep breathing squats have been around??
And are you aware of some of the people who have backed the theory up with results?
[quote]Hanley wrote:
Petedacook wrote:
I have not read the posts in this thread entirely, but inherently from reading what I have read, 2 hings are a miss here:
you take a routine out of mens fitness and post it on T-Nation. Grab one from Cosmo and change the name next for shits and giggles.
Low reps/high weight recruit type II muscle fibers…the kind 20 reps dont. Why do I need to point this out?
I think 20 rep squats are a hayload of crap proliferated by a multi media mass marketing guru like mens health which aims only to increase sales and profit, then spewed across educated forums for no apparent reason by donkeys like you that aggravate me with your stagnation in the gym, and my way. Stop curling in the squat station and go heavy fool!
Oh my god. Are you aware how long 20 rep breathing squats have been around??
And are you aware of some of the people who have backed the theory up with results?[/quote]
Ignore him. If he thinks 20rep squats is a men’s health invention then he’s on the wrong forum.
[quote]edboze wrote:
Thinking more in terms of having him do this program as far as a post-rehab
anyone who has had an ACL reconstruction knows how much the quad will atrophy and from what I have read those that have done this program have good results in size as well as some strength also[/quote]
I tore my acl playing soccer and yes, I experienced some ridiculous quad atrophy. The solution was lots of rehab and single-leg exercises.
One-legged squats with the swiss ball between your back and the wall
One-legged leg press
Bulgarian squats
It took about 4 months post-surgery before I could play again and I was using a brace for the first season back. I wouldn’t worry too much about the specifics of his workout so long as there are single leg exercises involved. The size and strength will come back quick.
Good luck to your son.
[quote]ill wrote:
Training programs don’t put extra weight on you, eating enough calories does. Had to write that…
[/quote]
You are correct in that eating enough calories is most important in gaining weight. On the other hand, if your training isn’t demanding enough, those surplus calories are just going to make you fat. This routine certainly fits the definition of “demanding”.