I see there was some questions in this thread. I paste an e-mail I wrote to a friend. Perhaps it will answer some questions:
I can tell how I did it:
I picked a weight I was confident I could do 20 reps with. Preferably too light. Then you try 20 reps. If you succeed, nice. Then increase the weight by 2.5kg. Then start again. Perhaps only start at 6-8 reps the following day. Depending on how heavy it feels. Then the next day you do 7 if you did 6 the day before. You could also sometimes increase by a couple of reps a day. Usually the goal is just to increase previous best by one rep, but when I am getting close to 20 reps and I think I could make it. I do an absolutely gut wrecking attempt to get it. Usually after such a set I need some more days off. Usually 1 or 2 days off from squatting. I usually went for the 20-repper when I had done at least 14 reps previously. As the weight increased, this changed to 16 reps and 18 reps.
For instance it could be like this for me:
Recommended increase in weights should be 2.5kg, But you can increase more if you feel like it, but then it will take longer to work up to 20 reps. If you cant’t increase the number one day for some reason, then you have a day off. You will be surprised at yourself how much you can push yourself.
Weight: [Daily progression, number indicating reps in the work set]
165kg: 8:9:11:12:14:16:20
167.5kg: 6:8:9:12:13:15:16:20
172.5kg: 6:8:9:11:12:13:16:19 (okay, I call that a finished period)
After this I went for 180, and I don’t remember how it worked out exactly, I have it in my log, but won’t go over it now. But once I got over 10 reps, it started to “loosen” up so to say. Once you have 10rm strength for a weight. It is a mind game to get to 20 really!
I think the 180kgx20 journey was something like this:
180kg:6,7,8,9,10,11,12,13,rest,14,rest, 15,rest,rest,16,rest,rest,18,rest,rest,rest,20
20 reps was out of this world effort. But I gave it all I had, and I succeded. It felt so great! Also when you do it this way you always have yourself a target. And it is just one set. One set where you shall to one more rep than the day before. It worked for me. For it to work you should quit when you have one more rep than the day before. If you do an absolutely gut wrecking attemt every day, then you will burn out. The higher you get on the reps, the harder it becomes, and the more you must gather all your willpower to make it. Remember food is also important. A lot of it. And so is rest. Upper body can be trained as you like. But I reccommend no other leg work while you are doing this program. NO OTHER LEG WORK WHATSOEVER. If you choose to deadlift, only light/medium deadlifts. Heavy deadlifts will suck your squatting power, and you will be unable to do the program as outlined.
The program is very tough and challenging. Not like anything else you have done before. You need to be laser focused on the workout. And remember there is only one set that counts. If you fail at that you are a god damn failure, and you need to punish yourself with a day off from squatting. If you hit the same number of reps as the day before, you are weak minded, and you need to either have a day off, or go home, eat a lot, have a good night of sleep and try again the coming day. After a gut-busting effort where you got 20-reps, then you need to back off a little. So have at least one day of rest. Then you start over with 2.5kg more, and just do 6 to 8 reps. Such few reps will seem like a vacation after your 20 rep set. Then you soon enough will increase your reps and hit 20 reps again. Very demanding and brutal routine in all its simplicity. Try it and see if you are the man for it. I will sure check out the progress.
