Next time, increase the weight, and when you are done I want to see you lying on the floor crying for mercy! You can do more weight for 20 reps!
Embrace the pain! Be a T-man!
I think you can do 20 reps with at least 5kg more, the more often you do these high reppers, the more used you get to it!
Well done, depth seemed fine as well.
[/quote]
Sorry man, I canāt Squat in kgāsā¦makes my head hurt. Iāll move up to 315 in two weeks. These werenāt bad, and Iām sure I could do more if I hadnāt just worked up to a max effort beforehand.
Iām traveling next week, and wonāt be able to do my usual routine. Everything will have to be Dumbells for the whole week.
Nice job Modi. That was definitely a relatively easy weight for you. Your set lasted less than 1 min 30 sec. New time you might try doing 2 reps and take a breath up to about 10 or so. Then switch to singles reps and take a breath or two. For the last few reps you could take three breaths. Iāll bet if you do this once a week you could be at 340 or 350 for 20 within about 6 weeks.
I think after a person has done a 20 reps squat set for 5 or 6 sessions if they are pushing it their sets will last 2 1/2 min or more. I found it became a big mind game. As the weight went up Iām not sure if I really got stronger but I definitely figured little tricks to strain longer and longer. In fact by the 6th session doing this I would have a visualization mock set. A few minutes before the set I would sit down and close my eyes and imagine each rep and take the breaths just as I would if I was really doing the set. This mock set would last about the same time as the actual set. I think it really helped prepare me for the agony that was going to take place.
Good job to everyone that are trying these. I think everyone should try this for a least 5 or 6 consecutive sessions to experience this level of determination.
[quote]Seattle_Lifter wrote:
Nice job Modi. That was definitely a relatively easy weight for you. [/quote]
Thanks man, just easing into it. My single focus is Powerlifting, and improving my raw total. I consider the 20 rep Squat a challenge, but itās not a priority for me, so Iām performing these after working up to a 5,3 or 1RM.
My plan is to continue adding 10-20lbs per week until I canāt hit the 20 reps, then work at that weight until I get 20. One thing that is great with these is that Iām doing a lot more beltless reps. Since I compete with a belt, I use one in training with the heavier weights. But since the challenge stated beltless, that how Iām performing my 20 reps.
My first challenge was a 315 x 20 and on Monday I threw 365 on the bar to see how many I could rep out. I was able to struggle through 8 reps on my first attempt. I will continue to try to increase my reps at this weight constantly trying to get closer to 20. Looks like this could take a while.
[quote]shawnhavoc wrote:
My first challenge was a 315 x 20 and on Monday I threw 365 on the bar to see how many I could rep out. I was able to struggle through 8 reps on my first attempt. I will continue to try to increase my reps at this weight constantly trying to get closer to 20. Looks like this could take a while.[/quote]
There are plenty of weights between 315 and 365ā¦What, are you afraid of the 10ās and 5ās?
I salute the people that have chosen to take on the 20 rep squat. I used to cycle a 20 rep squat routine similar to the one described in āsuper squatsā once a year into my training and would definitely say it was the most challenging thing I have done in the gym.
In the three years that I included this routine into my training my 20 rep ATG max went up over 100 lbs.
The reason I dropped the high rep squatting from my training was while my 20 rep max was steadily increasing there was little to no carry over to my 1 rep squat.
Also after about 4-6 weeks on this program I would get massive headaches from the increased blood pressure. Sometimes these headaches would start on about rep seven and there would still be thirteen to go and once the headaches would start they would reoccur every squat session till I would remove the 20 reppers from my routine.
I never had a problem with the sore legs and back or even the increased breathing that came with these squats but the headaches were something else. Despite all of this I would still perform all of the required squat sessions in the 8 weeks.
[quote]Modi wrote:
shawnhavoc wrote:
My first challenge was a 315 x 20 and on Monday I threw 365 on the bar to see how many I could rep out. I was able to struggle through 8 reps on my first attempt. I will continue to try to increase my reps at this weight constantly trying to get closer to 20. Looks like this could take a while.
There are plenty of weights between 315 and 365ā¦What, are you afraid of the 10ās and 5ās? ;)[/quote]
There is a little bit of that, never been a fan of the little weights. But mainly because I felt that working on the 20 rep squat for several weeks made my max strength go down. What I didnāt say in my last post is that my first attempt at 365 last week ended in disaster, I got to rep 4 and almost missed it because it folded me over like a little girl. Prior to working on high reps, I have never had a weight fold me over like that, especially 365. I am normally doing 405 for that many reps. So, I am going to use 365 for a while to get my strength back up, then I am pretty sure if I want to bang out another 20 at say 335, I should be able to get it.
Okay, did these today with 80 kgā¦ thatās like 175 lbs.
Next week I will try some more weight. I actually only did 18 reps because of a huge cramp in my calf, but I am confident I can add more weight as these were hard but not excruciatingly so.
I started my first day of 20 rep squats this past Friday with 225 lbs. Itās Sunday night and my legs are still sore as hell. I havenāt worked squats very hard lately due to injury but hopefully my body will hold up. Are all you guys still hanging in there?
I was traveling last week, so I was only able to train with dumbells. Today was my first day back Squatting with a bar on my shoulders.
I hit a PR on a 13" Box Squat of 405x5 and then followed it up with some 20 Rep Squats. I lost count and didnāt want to chance it, so I ended up doing extras. These were hard today. My legs are already screaming and itās only an hour or so post Squat.
Iām to the right. The legs was big beforehand as well.
Best so far for me:
167.5kgx20
172.5kgx19
175kgx16
180kgx7
So, 167.5kgx20 is my result so far.
But this challenge will be won by the great lifter who did 17 reps at 180kg or was it 185kg in his very first attempt, as long as he puts his mind to it.
Unlessā¦ an even stronger lifter surfacesā¦
But about winningā¦ this challenge is not really about lifting the biggest amount of weight possible, of course that is cool, but the point is to challenge yourself, push yourself to the limits, be it 100kg x 20 or 200kg x 20 !!! The point is to put in the effort!
Modi: Tremendous effort! In the end, you realize how powerful the God of Squat is!
I do not know who wrote this, but anyway, here goes:
As I approached the throne of the great God Squat
My legs began to tremble and my face grew hot
I knew he was a difficult God to please
And that before him all must bend their knees
I quivered and I shook as I stood before the throne
For by his mighty power many weak legs had grown
His penetrating gaze was almost more than I could bear
So I bowed my head in a brief and silent prayer
The bar in his hands held many a blackened plate
Poised as if to crush me with their awesome weight
Slowly I approached as if this act would be my last
In my head I saw visions of memories from the past
As scenes from my life flashed within my mind
I realized that this God was neither benevolent nor kind
His purpose was to torture and inflict terrible pain
His excuse was that without these, there would be no gain
As the great God Squat placed the bar upon my back
My muscles began to twitch and my joints began to crack
āBow down before me!ā he screamed inside my head
As he laid his hand upon me I wished that I was dead
I screamed and cursed and pushed with all my might
Until my heart was pounding and my face turned white
My head was throbbing as stars burst inside my skull
My vision gew dimmer and my senses began to dull
No longer could I stand to bear this evil abuse
As slippery with sweat my grip began to loose
The bar refused to budge no matter how I tried
As I plunged to the depths and in agony I cried
As I staggered away from within his clutching grasp
My head was reeling and my breath came in a gasp
The heaving of my stomach could no longer be restrained
As I spewed upon the ground the contents that remained
Little did I realize that he hadnāt finished with me yet
As I gazed into his eyes he beckoned me for another set
It was there upon the floor that I knew at once within
That never again would I be able to live a life of sin !
Iām to the right. The legs was big beforehand as well.
Best so far for me:
167.5kgx20
172.5kgx19
175kgx16
180kgx7
So, 167.5kgx20 is my result so far.
But this challenge will be won by the great lifter who did 17 reps at 180kg or was it 185kg in his very first attempt, as long as he puts his mind to it.
Unlessā¦ an even stronger lifter surfacesā¦
But about winningā¦ this challenge is not really about lifting the biggest amount of weight possible, of course that is cool, but the point is to challenge yourself, push yourself to the limits, be it 100kg x 20 or 200kg x 20 !!! The point is to put in the effort!
[/quote]
I canāt believe youāve only done 180 x7.
I did 160 x12, second set only got 11. Then 2 weeks later did 180 x5.
[quote]stallion wrote:
Modi: Tremendous effort! In the end, you realize how powerful the God of Squat is!
[/quote]
Thanks Stallion!
Honestly, I didnāt expect it to be as hard as it was. I did 300x20 pretty easily two weeks ago. So, I figured 315x20 (or 22) would be hard, but still not as hard as it was today. Iām not sure if the extra week off was the problem, or if working up to heavy sets of 5 off the box hurt me the most. Last time I worked up to a heavy single before the 20 reps, so maybe the sets of 5 did me in today.
Next week I will work up to a heavy triple off the 13" box, then back off the weight for a couple more triples, and finish with a set of 20 at 330lbs (150kg)ā¦if all goes well.
Iām to the right. The legs was big beforehand as well.
Best so far for me:
167.5kgx20
172.5kgx19
175kgx16
180kgx7
So, 167.5kgx20 is my result so far.
But this challenge will be won by the great lifter who did 17 reps at 180kg or was it 185kg in his very first attempt, as long as he puts his mind to it.
Unlessā¦ an even stronger lifter surfacesā¦
But about winningā¦ this challenge is not really about lifting the biggest amount of weight possible, of course that is cool, but the point is to challenge yourself, push yourself to the limits, be it 100kg x 20 or 200kg x 20 !!! The point is to put in the effort!
I canāt believe youāve only done 180 x7.
I did 160 x12, second set only got 11. Then 2 weeks later did 180 x5.
I was close at 172.5kg with 19 reps, and I also did 16 reps with 175kg, and could probably have gotten 18 if I went to absolute failure, and maybe 20 reps in a few more sessions, but I think I have been doing this long enough now, and I feel it is time to focus on 1RM strength.
Repping a lot havenāt helped the 1RM strength much I feel, although it has given some more size in my legs. I have also experienced what it is like to go to concentric failure on high reps in the squat. It is an experience I highly recommend!
So I really hope that someone will beat my numbers!
[quote]stallion wrote:
I am leaving the 20-rep challenge for now.
The final result for me is 167.5kg x 20.
I was close at 172.5kg with 19 reps, and I also did 16 reps with 175kg, and could probably have gotten 18 if I went to absolute failure, and maybe 20 reps in a few more sessions, but I think I have been doing this long enough now, and I feel it is time to focus on 1RM strength.
Repping a lot havenāt helped the 1RM strength much I feel, although it has given some more size in my legs. I have also experienced what it is like to go to concentric failure on high reps in the squat. It is an experience I highly recommend!
So I really hope that someone will beat my numbers![/quote]
arnoud verschoor: Iām doing a mini-smolov cycle for the squat, but at the moment my lower back is very tired from a lot of heavy squatting, so I think I have to take a few days off from squatting!
Be a T-man! 
