[quote]flipcollar wrote:
That’s pretty much the answer I expected. And it is fun. I enjoy rep challenges in the 10-20 range. It’s been quite awhile since I hit a really really tough 20 rep squat set. And it’s been even longer since I did it with deadlifts.
EDIT: I should add that squatting for sets of 20 multiple times a week wouldn’t actually be a possibility right now anyway, given that I’m only making it to the gym 2-3 times a week.[/quote]
Well, following the program as it’s written that would actually be ideal. It’s a full body one, 2-3 times a week. But, given your goals, it’d be a silly thing to do.
[quote]T3hPwnisher wrote:
The suggestion was to start with your 10rm, squat it for 20, and then add 5lbs every workout, which becomes somewhat more difficult if you’re too pre-fatigued from an upperbody workout beforehand.[/quote]
Maybe you can clear this up, but when I was doing the 20 rep squats, this part of the protocol never made sense to me.
It’s not a critical issue as the main concern is just doing as much as you can, but the idea of “Take a weight you can only do for 10. Now do it for 20” just seems logically incoherent. I took it as the equivalent of “Give it 120%,” which isn’t a substantive instruction–just puffery.
[quote]T3hPwnisher wrote:
The suggestion was to start with your 10rm, squat it for 20, and then add 5lbs every workout, which becomes somewhat more difficult if you’re too pre-fatigued from an upperbody workout beforehand.[/quote]
Maybe you can clear this up, but when I was doing the 20 rep squats, this part of the protocol never made sense to me.
It’s not a critical issue as the main concern is just doing as much as you can, but the idea of “Take a weight you can only do for 10. Now do it for 20” just seems logically incoherent. I took it as the equivalent of “Give it 120%,” which isn’t a substantive instruction–just puffery.[/quote]
It’s where the breathing aspect came into play. “Breathing squats” was just rest pausing before it was a thing. By taking 3 deep breaths minimum in between each rep, you’re “recovering” between reps moreso than if you just belted out 10 squats without the breathing. Some folks even do the 10 squats normally and then start the breathing to rest for the rest of the set (although I always saw that as the easy way out).
Now, that said, if you considered your 10 rep max to be a rep max you could hit with the breathing element put into play you’ll probably hose yourself, but it would be akin to trying to use your Dogg Crapp style rest pausing bench numbers as your “rep max” when calculating your 1rm ability. A little bit of honesty needs to come into play.
And then, of course, 20 Rep Squats becomes more brutal than many other rest pause approaches because, instead of racking the weight and waiting, you’re pausing with the weight on your back. It’s still a position where “recovery” can occur, but it’s not fun. There was also talk of a 20 Rep Deadlift program, in which case it was understood that the breathing/resting occurred when the bar was at lockout, not on the floor.
[quote]T3hPwnisher wrote:
There was also talk of a 20 Rep Deadlift program, in which case it was understood that the breathing/resting occurred when the bar was at lockout, not on the floor.[/quote]
Fuck that. Shit after typing that I am now thinking of trying it in the future. But, still, Fuck that.
There was an article on here a while back, talked about holding the position in a movement for a count of 5, then performing 5 reps, resting 10 seconds, holding 5, then 4 reps. down to 1 rep. I’ve been doing that about once a month (deload week) with the deadlift and like it. I’m using 60% of 1 rep max.
[quote]T3hPwnisher wrote:
There was also talk of a 20 Rep Deadlift program, in which case it was understood that the breathing/resting occurred when the bar was at lockout, not on the floor.[/quote]
Fuck that. Shit after typing that I am now thinking of trying it in the future. But, still, Fuck that.
[/quote]
If it’s any consolation, I imagine straps would be encouraged and you’d be performing the movement on a hopper (old springy floored device that allowed you to bounce weights off the floor), with touch and go being a given, but yes, it’s still terrible, haha.
[quote]T3hPwnisher wrote:
There was also talk of a 20 Rep Deadlift program, in which case it was understood that the breathing/resting occurred when the bar was at lockout, not on the floor.[/quote]
Fuck that. Shit after typing that I am now thinking of trying it in the future. But, still, Fuck that.
[/quote]
If it’s any consolation, I imagine straps would be encouraged and you’d be performing the movement on a hopper (old springy floored device that allowed you to bounce weights off the floor), with touch and go being a given, but yes, it’s still terrible, haha.[/quote]
A question for those of you who actually compete and have run the 20 rep squat program: Do you believe that this program has the potential to substantially add lbs to your 1rm? [/quote]
No but it will definitely add mass to your legs and elsewhere. Pretty crazy growth.