[quote]Mad Martigan wrote:
Does it bother anyone else that “Kroc Row” has now become completely interchangeable with “dumbbell row?”[/quote]
Yes. Immensely.
[quote]jbpick86 wrote:
[quote]Mad Martigan wrote:
Does it bother anyone else that “Kroc Row” has now become completely interchangeable with “dumbbell row?”[/quote]
Yes. Immensely. [/quote]
X2
Especially since he wrote “3x8”.
[quote]T3hPwnisher wrote:
[quote]LoRez wrote:
The John McCallum Breathing Squat routine I personally used.
[…]
I ran this for 13 weeks or something.
The squats did me good. The pullovers and dips gave me costochondritis (now healed). The SA pulldowns worked well, but I probably could have used something better. The BB curls caused serious forearm pain, and the BTN press left me with some RC issues.
I wouldn’t recommend running it how he suggested, for those reasons.[/quote]
To be fair, he never suggested running it for 13 weeks. It’s only supposed to be a 6 week program.[/quote]
In the Keys to Progress series, McCallum actually had you doing them for a few months. IIRC (and I don’t have the book in front of me) the first routine in the book called for 2 sets of 20 rep squats, and did that for 3 months.
He gives guidance that you should work to 20 rep squats with at least 2x bodyweight, and BTN press with at least .8x bodyweight.
But yeah, I’m pretty sure Strossen recommended 6 weeks.
[quote]JFG wrote:
[quote]jbpick86 wrote:
[quote]Mad Martigan wrote:
Does it bother anyone else that “Kroc Row” has now become completely interchangeable with “dumbbell row?”[/quote]
Yes. Immensely. [/quote]
X2[/quote]
Very much, yep.
If I had a dollar for every time someone mentioned doing a 40 or 50-pound “Kroc row”, I could buy a whoooooole bunch of McDoubles.
[quote]ChristNhero wrote:
- Squats - 1 x 20 @10RM followed immediately by Pullovers 1 x 20
- Overhead Press 3 x 10
- Bench Press 3 x 10
- Rows (of any sort, but I usually use kroc rows) 3 x 8
- SL Deadlifts 3 x 10 followed by one last set of Pullovers (1 x 20) at the end [/quote]
Gotcha. How are the legs feeling today?
Ready for training? (That’s rhetorical. Yes, you’re ready for training.)
[quote]LoRez wrote:
[In the Keys to Progress series, McCallum actually had you doing them for a few months. IIRC (and I don’t have the book in front of me) the first routine in the book called for 2 sets of 20 rep squats, and did that for 3 months.
He gives guidance that you should work to 20 rep squats with at least 2x bodyweight, and BTN press with at least .8x bodyweight.
But yeah, I’m pretty sure Strossen recommended 6 weeks.[/quote]
Ah, my bad. I was thinking of Strossen’s recommendation.
[quote]jbpick86 wrote:
[quote]Mad Martigan wrote:
Does it bother anyone else that “Kroc Row” has now become completely interchangeable with “dumbbell row?”[/quote]
Yes. Immensely. [/quote]
x1000. Just like the cool bands you knew before anybody else, popularity dilutes the meaning because of posers and small-heart syndrome.
Kroc rows are the equivalent of 20 rep breathing squats with your 10 rep max for your back, not regular joe 3x8 nonsense.
[quote]Chris Colucci wrote:
If I had a dollar for every time someone mentioned doing a 40 or 50-pound “Kroc row”, I could buy a whoooooole bunch of McDoubles.[/quote]
40 or 50lb Krock rows? Either I’m way stronger than I think on regular DB rows or I don’t understand Krock rows.
Is this a once a week program, it’s sounds like the OP is running it EOD. This sounds satanic. i’ve run 1x20 deth squats before, but I squatted twice a week, and used 5x5 the othe workout. The true 1x20 becomes daunting, and you do try and talk yourself out of it, like someone was saying. i found around rep 15-17 I started to have a private conversation with God, then I’d dive down for another rep. ya I can’t see doing these for more than 6 weeks, and more than once a week, but then maybey everyone dosen’t take them to the same place in hell.
Starting the program at 75% seems a little high to me. i could be wrong though. i don’t have the #s in front of me.
[quote]ChristNhero wrote:
I just started the ‘squats and milk’ program yesterday, and I hit 20 reps on the squat with 75% of my max. Today, my legs are sore as hell, and I’m really doubting that the soreness will be gone by tomorrow, where I’m supposed to do another set of 20-rep squats.
My question is, if my legs are still painfully sore by tomorrow, should I take a break and wait an extra day, or should I just hammer through the workout and ignore the soreness? Is it okay to work through the soreness? Or will it just cause unnecessary damage?
Thanks in advanced, any response will be helpful.[/quote]
1st. If you are just getting back into the gym, or just starting out, I would not recommend doing ‘squats and milk’ yet.
2nd. If you are set in stone on doing this program, and can guarantee that you will finish it, I would say wait a few more days before going back at it again. This program is a BEAST and if you think you will be able to complete it starting out balls to the wall, well good luck.(given you are new to serious weight training) I am not saying to wait during the whole program only for the first few workouts. I really get the impression that you are fairly new…either just getting back or just starting out. Or maybe finally getting serious. Whatever the case after your first 20 rep workout you should be sore, but not ‘painfully sore’. It should be a ‘feels good sore’
3rd. Double check the starting %, like my previous post seems like a high starting % for this.
4th. If you get through the first few workouts, and then buckle down for the long haul and follow the program it will make you at the very least a tougher person.
Good luck
Go Cowboys
[quote]Chris Colucci wrote:
[quote]JFG wrote:
[quote]jbpick86 wrote:
[quote]Mad Martigan wrote:
Does it bother anyone else that “Kroc Row” has now become completely interchangeable with “dumbbell row?”[/quote]
Yes. Immensely. [/quote]
X2[/quote]
Very much, yep.
If I had a dollar for every time someone mentioned doing a 40 or 50-pound “Kroc row”, I could buy a whoooooole bunch of McDoubles.
[quote]ChristNhero wrote:
- Squats - 1 x 20 @10RM followed immediately by Pullovers 1 x 20
- Overhead Press 3 x 10
- Bench Press 3 x 10
- Rows (of any sort, but I usually use kroc rows) 3 x 8
- SL Deadlifts 3 x 10 followed by one last set of Pullovers (1 x 20) at the end [/quote]
Gotcha. How are the legs feeling today?
Ready for training? (That’s rhetorical. Yes, you’re ready for training.)[/quote]
My apologies about the kroc rows, I just assumed kroc rows were heavy dumbbell rows, In which for me my d’bell rows are, I use a weight that is heavy for me (100 pounds roughly, probably light for others, but thats heavy for me).
Yesterday before my session my legs were still sore, but during the actual workout the soreness either faded or I simply didn’t notice it. Felt strong, added 2.5 kilos to my previous 20rep squat and it actually felt easier. Maybe its just a mental thing.
Today the soreness is back, but I imagine eventually it will fade and wont be so bad the day after my workouts.
[quote]AnytimeJake wrote:
Is this a once a week program, it’s sounds like the OP is running it EOD. This sounds satanic. i’ve run 1x20 deth squats before, but I squatted twice a week, and used 5x5 the othe workout. The true 1x20 becomes daunting, and you do try and talk yourself out of it, like someone was saying. i found around rep 15-17 I started to have a private conversation with God, then I’d dive down for another rep. ya I can’t see doing these for more than 6 weeks, and more than once a week, but then maybey everyone dosen’t take them to the same place in hell.[/quote]
I do the workout I posted in this forum 3 times a week, I really enjoy working out and i’d rather workout frequently, as apposed to once or twice a week.
[quote]mbdix wrote:
[quote]ChristNhero wrote:
I just started the ‘squats and milk’ program yesterday, and I hit 20 reps on the squat with 75% of my max. Today, my legs are sore as hell, and I’m really doubting that the soreness will be gone by tomorrow, where I’m supposed to do another set of 20-rep squats.
My question is, if my legs are still painfully sore by tomorrow, should I take a break and wait an extra day, or should I just hammer through the workout and ignore the soreness? Is it okay to work through the soreness? Or will it just cause unnecessary damage?
Thanks in advanced, any response will be helpful.[/quote]
1st. If you are just getting back into the gym, or just starting out, I would not recommend doing ‘squats and milk’ yet.
2nd. If you are set in stone on doing this program, and can guarantee that you will finish it, I would say wait a few more days before going back at it again. This program is a BEAST and if you think you will be able to complete it starting out balls to the wall, well good luck.(given you are new to serious weight training) I am not saying to wait during the whole program only for the first few workouts. I really get the impression that you are fairly new…either just getting back or just starting out. Or maybe finally getting serious. Whatever the case after your first 20 rep workout you should be sore, but not ‘painfully sore’. It should be a ‘feels good sore’
3rd. Double check the starting %, like my previous post seems like a high starting % for this.
4th. If you get through the first few workouts, and then buckle down for the long haul and follow the program it will make you at the very least a tougher person.
Good luck
Go Cowboys[/quote]
I’ve been training consistently for about a year now, and while before that I used to workout casually every so often, just doing bullshit workouts (I wasn’t very educated in the weight room). I just recently dropped something similar to 5x5 and I’m now picking up squats and milk to gain some size.
I’m definitely set in stone to finish this program, so far everyone who has run it has said it produced great gains and also helped them dig deeper and learn to harden up and push the limits. I’ll only be letting myself down if I pussy out, so i’m determined to finish it.
Cheers!
Keep us updated buddy.
Hot baths and foam rolling usually help me out if I’m mega sore the day if a workout. So does tanning (srs) but that’s a bit weird!
Good on you for taking this program so far, few people finish it, it really is a man maker
[quote]ZJStrope wrote:
40 or 50lb Krock rows? Either I’m way stronger than I think on regular DB rows or I don’t understand Krock rows. [/quote]
Not sure I follow what you’re saying. I was talking about people saying they’re doing “Kroc rows”, when they’re really just doing dumbbell rows with shitty form. Kroc rows are, like Aragorn said, high reps with stupid-heavy weights by definition.
[quote]mbdix wrote:
Starting the program at 75% seems a little high to me. i could be wrong though. i don’t have the #s in front of me.[/quote]
20-rep squats are most often suggested to be done with a 10-rep max, which is generally around 75% 1RM.
[quote]ChristNhero wrote:
Yesterday before my session my legs were still sore, but during the actual workout the soreness either faded or I simply didn’t notice it. Felt strong, added 2.5 kilos to my previous 20rep squat and it actually felt easier.[/quote]
Perfect. I’d say you’re right on track.
It’s 93-97% mental. Don’t sweat it. Push through.
Yep, that’s the idea.
[quote]ChristNhero wrote:
[quote]mbdix wrote:
[quote]ChristNhero wrote:
I just started the ‘squats and milk’ program yesterday, and I hit 20 reps on the squat with 75% of my max. Today, my legs are sore as hell, and I’m really doubting that the soreness will be gone by tomorrow, where I’m supposed to do another set of 20-rep squats.
My question is, if my legs are still painfully sore by tomorrow, should I take a break and wait an extra day, or should I just hammer through the workout and ignore the soreness? Is it okay to work through the soreness? Or will it just cause unnecessary damage?
Thanks in advanced, any response will be helpful.[/quote]
1st. If you are just getting back into the gym, or just starting out, I would not recommend doing ‘squats and milk’ yet.
2nd. If you are set in stone on doing this program, and can guarantee that you will finish it, I would say wait a few more days before going back at it again. This program is a BEAST and if you think you will be able to complete it starting out balls to the wall, well good luck.(given you are new to serious weight training) I am not saying to wait during the whole program only for the first few workouts. I really get the impression that you are fairly new…either just getting back or just starting out. Or maybe finally getting serious. Whatever the case after your first 20 rep workout you should be sore, but not ‘painfully sore’. It should be a ‘feels good sore’
3rd. Double check the starting %, like my previous post seems like a high starting % for this.
4th. If you get through the first few workouts, and then buckle down for the long haul and follow the program it will make you at the very least a tougher person.
Good luck
Go Cowboys[/quote]
I’ve been training consistently for about a year now, and while before that I used to workout casually every so often, just doing bullshit workouts (I wasn’t very educated in the weight room). I just recently dropped something similar to 5x5 and I’m now picking up squats and milk to gain some size.
I’m definitely set in stone to finish this program, so far everyone who has run it has said it produced great gains and also helped them dig deeper and learn to harden up and push the limits. I’ll only be letting myself down if I pussy out, so i’m determined to finish it.
Cheers![/quote]
Cheers man. Well that’s good that you are serious about training now. Like another poster said ‘keep us posted on the progress’
Thanks for all the replies guys!
Are you keeping a log somewhere on here?
If not, might as well use this thread. I think a lot of us would like to follow.
[quote]Mad Martigan wrote:
Does it bother anyone else that “Kroc Row” has now become completely interchangeable with “dumbbell row?”[/quote]
lol. Good call.
I would add “dumbbell row with shitty form”
[quote]LoRez wrote:
Are you keeping a log somewhere on here?
If not, might as well use this thread. I think a lot of us would like to follow.[/quote]
I have no idea how to keep a log thingo on this site, I’ll just keep you guys updated on this thread.