20 rep squat routine
- 03-16-2009, 10:04 PM
- 03-16-2009, 11:23 PM
365 for 10 is great. i usually get that for 8-9. I go ass to grass, alot of guys dont. The 20 rep program is wicked oldschool, alot of people say it is for newbs because it puts mass on all over quick, however, when done after you are experienced, the benefits are huge. you start the routine, at WHATEVER your ten rep max is for 20. so if you get 315 for 10, you start there and add five pound every other day. in six weeks that is 90 lbs, and you should be doing your 3-5 rep max, for reps of 10. now you se how that would get you 30 in thighs?
03-16-2009, 11:33 PM
03-16-2009, 11:45 PM
03-17-2009, 07:07 AM
03-17-2009, 04:51 PM
03-17-2009, 08:28 PM
03-18-2009, 02:45 AM
03-18-2009, 10:16 AM
03-18-2009, 12:19 PM
03-18-2009, 03:21 PM
03-18-2009, 03:37 PM
nice off to to legs myself, not sure what kinda workout ill do but my last 2 workouts where
365x1 NEW PR
225x5 small rest then another 225x5
135x10 was gonna go for 20 but i was dead
squats easy day just working on endurance
just sharing, not sure what im gonna do today i guess depends on how i feel, i gotta rush my workout too ill def do some widows though
03-18-2009, 03:56 PM
i'm going to do a set of widows today. i'm shooting for 205x20, since last time i did 185x20. by rep 14 i had to start taking deep breaths and loger breaks to get my energy levels back up.
03-18-2009, 04:38 PM
alright i gotta brag, huffing and puffing typing this just got 2 new personal records in a row too hah
-only like 30s rest btw 1rep max and widows
03-18-2009, 05:08 PM
03-19-2009, 12:10 AM
Just did DC style today.....
210 x 25 (fairly easy. I underestimated myself)
Next week, i think im gonna try (no, im gonna do!) 225lbs
03-19-2009, 06:38 AM
03-19-2009, 01:20 PM
Yikes, I got mad DOMS today...did widows for the first time last night.
135 x 12
225 x 10
315 x 10
335 x 8
365 x 5
225 x 20
I could go higher on the widows next time...didn't die too bad, but man am I sore today!
Going to throw those on the end from now on.
03-19-2009, 04:28 PM
03-19-2009, 05:57 PM
225x20,... previous best 185x20 at the end of last year. I wanna thank you guys for the motivation,.. really gotta prep your mind for these!!!!
Think training's hard,. try losing!
03-20-2009, 06:49 AM
03-20-2009, 01:41 PM
03-21-2009, 02:26 AM
luv em.... been doin DC since Jan. and none of my pants or shirts are fitting anymore,.. that sux. But besides that,.. I love DC. Ill do a 5x5 for warm ups and then the widowmaker high rep set, usually in the mid 20's. Between that and the forced stretches, I wished I found out about this stuff a long time ago.
Oh, and 100% agree on the increase in calories,... I though i was getting plenty before DC,.. I was quite wrong.
03-21-2009, 06:18 AM
03-26-2009, 09:29 AM
I recently did this last Friday, 20 reps with 225 which made me feel like my quads were tearing every rep after my 10th rep. I barely finished the other 10 reps, it felt like forever. Really bad form most likely lol, but it was pretty sweet.
I had to do 135 for 20 after that and I was struggling like hell with it.
Oh, and I ended up vomiting afterwards. First time for me. Blech.
03-26-2009, 10:20 AM
DC legs last nite.
Completed 220 x 21 (up 10lbs) and still in my rep range of 20+
Funny thing is that after my hard set of 280x7, i waited for 7-8min, and i get really nervous in a sense before my widowmaker. Funny how the 20rep squats really test you mentally....bigtime.
03-26-2009, 12:33 PM
03-27-2009, 02:55 AM
tomorrow is squat day for me too,... gonna go for either 245-250 x 25+(crossing fingers). I didn't think i would be able to heal up after my last leg day with heavy hack squats,... still got bruises on top of my traps from that damm thing, lol.
03-27-2009, 07:26 AM
03-27-2009, 11:28 AM
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