[quote]soldog wrote:
Hey Burnsey! Come on home and tell us old farts about that 20 rep squat program…[/quote]
Patience is a virtue. Next Monday all will be revealed in detail.
[quote]Burnesy wrote:
1Geech wrote:
Nice work. I have been lurking in your log and enjoyed following your progress and methods. Keep it up!
It may be more amusing next week once I start my 20 rep squat program, that is if you like revelling in the pain of others anyway.[/quote]
Looking forward to feeling your pain! (Also because I am considering the same in the future.)
Upper Body today, which is good cause my legs are still sore from Tuesday.
Bench
60x10
82.5x10
82.5x10
82.5x10
Rope Pushdowns
32x7
30x10
30x10
Chins
BW(100)x8
BWx7
BWx6
Bit dissapointed with the chins. think my arms were a bit fried after bench and pressdowns.
Bradford Presses (up n overs)
30x15
30x12
30x11
Incline Dumbell hammer curls
12.5x10
12.5x10
12.5x10
In and out in 40mins today.
Burnesy
40 minutes is impressive timing for that session. I drag my feet in comparison for the few sets in my normal ca. 30 minutes.
May have been a bit too quick yesterday probably didn’t give myself a chance to recover from bench and the pressdowns (first time I’d done them in ages also) hence my chins sucked ass.
Lower body today. took it a bit easy on the deads as I’m playing golf tomorrow.
Deadlifts
60x5
100x5
140x3
180x2
190x1
140x5
140x5
Lunges
40x8 each leg
35x10
35x8
Good Mornings
70x8
70x7
70x6
Starting to feel confident doing these (GM’s) again.
A1.Wide grip body weight hangs
BW (101kg)x30sec
BWx25sec
BWx20sec
A2. Single leg calf raise
BW+23x10
BW+18x12
BW+18x10
Thats it for today. Another quick workout 45 mins. Sweating my arse out when I finished. Giving myself an early mark today and heading home.
Have a good weekend.
Burnesy
When I weighed myself this morning I was 100.5kg. So in the 8 weeks since the start of this blog (mid feb) I’ve put on 3.5kg, I’m pretty sure it is mostly muscle as my waist has, if anything, come in a little. Still aiming to put on another 5-7kg (optimally anyway) before looking at cutting for the aussie summer. Will probably keep the bulk going till August. I’ll have a fitness assessment before I decide to cut so i can have a more accurate idea of where my bodyfat % is. Based on my last test I think I’m still between 12 and 16%.
Starting my 20 rep squat program today. Looking to do the squats twice a week Monday and Friday. Will be doing some additional compounds each day and some isolations if I have the energy. Wednesday I’ll just mix up some total body work based on compounds.
Have so far today drunk 2 litres of milk on top of my usual food intake. I think I’ll go for that rather than a gallon which seems excessive when I was already at 3,500 cals a day. The two litres of milk adds around another 1,000cals. Will see how hungry I am after training today. If i am maybe I’ll have some more.
My current squat max is 160kg. I will be starting at 110kg (242lb) for my 20 rep set. Plan on doing this for 4 weeks, if results are good I may do another couple of weeks. Going up 2.5kg per training day on the squats so at the end of the 4th week I’l be trying to squat 127.5kg for 20 reps which is 80% of my current max. That should be…interesting to say the least.
Heading to the gym in about 45mins so will post results of day 1 in a couple of hours.
Holy mother of god that sucked.
Well as i thought the 20 rep squats knocked me about. Took me about 3 minutes to finish the 20 rep set after that I lay on the ground panting like a dog for another 3 before I could be bothered standing up.
Felt like I had just run a sub 2 minute 800m. Was absolutely flogged. Noticed I was weary going into the rest of my workout also. The plan for some isolations at the end went out the window. One thing i have noted though is that my shoulders and arms are massivly pumped at the moment surprising seeing as I didn’t, or rather couldn’t, hit them that hard. Definately will be having a nice bath when i get home.
Only person who noticed was a girl who I know is a life saver (very fit) who came up to me and asked was that “20” I nodded and she just mumbled “they suck” and walked off. Couldn’t agree more.
Today,
Squats
20x8
100x5
140x3 (had a 3 minute break before trying the 20 repper)
110x20
Standing Military Press
45x8
45x8
45x8
Chins
BW(101kg)x8
BWx8
BWx8
Dips
BWx15
BWx10
Pretty much had nothing in the tank when I finished. Not even lookng forward to walking home from the train station today. Already not looking forward to Friday and trying 112.5kg. How I’m going to get 130 odd in 4 weeks is beyond me, can only try.
Yours in a bit of pain,
Burnesy
Good work, Burnesy. You are starting at 69% of your 1RM. Having followed your log, I believe not only that you will get the hang (mentally and physically) of the 20 repping after a few sessions, you will also get your 20 reps at 80%1RM goal by the end of these 4 weeks.
I had a buddy who did the 20 rep squat program. 3 days a week, LOTS of food and only pull overs and overhead presses as add-on exercises. added five pounds each session. He went from 225 to 315 for 20 and could do a single at 405 after that. Put on 10 lbs in 6 weeks.
Don’t sweat the other exercises - you will grow regardless of whether you do them or not.
Thanks for the support guys.
Funny thing is after all that bitching yesterday afternoon I got home went for a swim at the beach rather than having a bath then had a shower and felt pretty bloody good. Not sore at all this morning, see how I pull up tomorrow.
Burnesy
[quote]skidmark wrote:
I had a buddy who did the 20 rep squat program. 3 days a week, LOTS of food and only pull overs and overhead presses as add-on exercises. added five pounds each session. He went from 225 to 315 for 20 and could do a single at 405 after that. Put on 10 lbs in 6 weeks.
Don’t sweat the other exercises - you will grow regardless of whether you do them or not.[/quote]
I’m hoping this will get me to a 400lb (182kg) squat also. I’m only doing the squats twice a week. I just don’t think my body will handle 3 times a week. I’ll be happy with a 5 pound gain over the month. Will reasess after the 4 weeks whether to do another 2 weeks.
Burnesy
Nice lifting Burnesy! Best of luck with that squat program, personally I would never do 20 rep squats that frequently. Call me paranoid, but those things are brutal on your body.
What a nice day training today, with no squats.
Squats again on Friday. Yeah squats! (Just trying some positive reinforcement.)
No DOMS at all from Monday so that is all good.
Today,
Barbell Bench
20x10
60x5
100x5
100x5
100x5
100x5
100x5
Chest supported t-bar row (same hand spacing as bench)
50x5
60x5
60x5
60x5
60x5
Deadlift
140x3
140x3
140x3
150x3
150x3
Barbell Curls
40x8
40x8
40x5 (arms gone)
That was it. I am actually looking forward to Friday.
Burnesy
It might sound a bit crazy, but whenever I’ve done high rep squat programs, I’ve put the squats at the end of the workout. I noticed that a friend of mine did it that way when he was doing Strossen’s 20 Rep Squat routine straight from the book.
IIRC, that routine was a straight full body 2-3x a week so he’d do upper body and back first, then arms (which gave him a bit of a rest), and then the squats.
I did the same thing when I was doing 15’s when I was doing HST a couple of times and it really worked out well because after those squats, you just want to do the fetal position on the floor thing.
You might want to consider that.
[quote]The Pencil Neck wrote:
It might sound a bit crazy, but whenever I’ve done high rep squat programs, I’ve put the squats at the end of the workout. I noticed that a friend of mine did it that way when he was doing Strossen’s 20 Rep Squat routine straight from the book.
IIRC, that routine was a straight full body 2-3x a week so he’d do upper body and back first, then arms (which gave him a bit of a rest), and then the squats.
I did the same thing when I was doing 15’s when I was doing HST a couple of times and it really worked out well because after those squats, you just want to do the fetal position on the floor thing.
You might want to consider that.[/quote]
That actually sounds like a really good idea. Rather than hanging about for 5 mintues too fragged to do anything else I could be collapsed under the shower.
Friday I plan to do the squats, chins, seated dumbell press and some upright rows. So I may do the Squats last and see how I go.
Thanks for the heads up P’neck.
Burnesy
Well it doesn’t get any easier.
Used PencilNecks idea re doing the squats last and while it made the other exercises easier not being fatigued I might have been a bit past my best for the squats which is the crux of the program. Got through them but only just, nearly dumped the weight at the bottom of number 20.
Anyway here is today,
Chins
BW(101kg)x4
BW + 10kg X4
BW + 10kg X4
BW + 10kg X4
BW + 10kg X4
BW + 10kg X3
BW + 10kg X3
BW + 10kg X3
Seated Dumbell Press
17.5x8
20x8
20x8
Upright Row
40x8
45x8
45x8
Squats
60x5
100x3
140x3
112.5kgx20
Looking forward to a couple of days away from the gym and a nice game of golf tomorrow. Have a good weekend all.
Burnesy
[quote]Burnesy wrote:
Chins
BW(101kg)x4
BW + 10kg X4
BW + 10kg X4
BW + 10kg X4
BW + 10kg X4
BW + 10kg X3
BW + 10kg X3
BW + 10kg X3
Burnesy[/quote]
Looking damn good with the added weight!
Enjoy your golfing…
Keep it up, Burnesy – whether at the beginning (my preference) or end (pace Pencil Neck). Here for your enjoyment is an abbreviated Rippetoe quotation about 20 rep squats that has oddly but inexorably been coming to mind in my own modest recent attempts around rep 16: “… even the last rep is not really heavy, in terms of the amount of force necessary to squat it”.
[quote]1Geech wrote:
Keep it up, Burnesy – whether at the beginning (my preference) or end (pace Pencil Neck). Here for your enjoyment is an abbreviated Rippetoe quotation about 20 rep squats that has oddly but inexorably been coming to mind in my own modest recent attempts around rep 16: “… even the last rep is not really heavy, in terms of the amount of force necessary to squat it”.[/quote]
I understand that quote, but I don’t necessarily like it. Thing I’m really surprised at thus far is I’ve had no soreness in my legs at all, not complaining at all, just pleasantly surprised.
I think I’m going to go back to doing the squats at the start today.
Burnesy