20 rep squat routine

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  1. I did a program about half a year ago or so where I did 20rep squats, 15rep deads, and 10rep bench. I made tremendous gains but you have to basically buy a costco and get tons of rest. If your interested i did a log, just search for it through my name. I listed everything.


  2. 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?
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  3. would doing 20 reps 185 pounds be worth it? or should i up it to 205?
    (keep in mind im only 14 )

  4. Quote Originally Posted by warriors34 View Post
    would doing 20 reps 185 pounds be worth it? or should i up it to 205?
    (keep in mind im only 14 )
    Its NOT about the weight, it is the amount of effort put forth.. It is about using a weight that is HEAVY for YOU, and hard as hell. A weight where by 10 you are asking your self how the **** you can go on, and still grinding out 20(or more). If that is 185, so be it.

  5. Quote Originally Posted by imprezivr6 View Post
    Its NOT about the weight, it is the amount of effort put forth.. It is about using a weight that is HEAVY for YOU, and hard as hell. A weight where by 10 you are asking your self how the **** you can go on, and still grinding out 20(or more). If that is 185, so be it.
    Exactly. I am currently running this, andthe horrors are real. It is all about the weight that is heavy for you. If your ten rep max is 185, start there. if its 205, start there. its all about mentally preparing yourself, you ar eabout to attempt double reps, of something you bareley get ten of. Make sure your form is spot fukcin on as well.

  6. Quote Originally Posted by imprezivr6 View Post
    Its NOT about the weight, it is the amount of effort put forth.. It is about using a weight that is HEAVY for YOU, and hard as hell. A weight where by 10 you are asking your self how the **** you can go on, and still grinding out 20(or more). If that is 185, so be it.
    This is exactly how I have done it in the past.

  7. iight thanks, im gonna do 225 on friday and see how that is lol

  8. Quote Originally Posted by Kristofer68SS View Post
    6.5" wrists

    7.85" ankles

    i know there are smaller out there, but not many. lol


    <--- 6" wrists

  9. Quote Originally Posted by suncloud View Post
    <--- 6" wrists
    sorry.

  10. Quote Originally Posted by Kristofer68SS View Post
    sorry.
    its all good. makes my 16 inch arms look huge
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  11. Ugh 20 reppers last night....I'm hobbling around today...

  12. nice off to to legs myself, not sure what kinda workout ill do but my last 2 workouts where

    squats
    135x5
    225x3
    315x2
    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
    95x5
    135x10
    225x5x5x5x5

    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

  13. 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.

  14. alright i gotta brag, huffing and puffing typing this just got 2 new personal records in a row too hah

    squats
    135x5
    135x5
    225x5
    275x2
    315x1
    375x1 PR
    225x20 PR

    -only like 30s rest btw 1rep max and widows

  15. I will be doing 20 reppers in about 45 min. got to put on my game face.

  16. 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

  17. Quote Originally Posted by msucurt View Post
    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
    you'll get it. I did 245 for 20 last nite. yikes.

  18. 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.

  19. Quote Originally Posted by drivehard View Post
    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.
    Widows are the best, and at the same time, the absolute fukcin worst!

  20. 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!

  21. Quote Originally Posted by bonscott View Post
    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!!!!
    Congratulations! Tell him what he has won!! Well, to start, he has won the agonizing feat of trying to get off the toilet while his legs buckle underneath him, followed by a series of ridiculous looking ways to walk while waiting for his legs to recover, so he can do it all over again!!lol. nice job man.

  22. hahhahaha
    Strong people are harder to kill than weak people, and more useful in general. -Rippetoe

  23. 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.

  24. Quote Originally Posted by brk_nemesis View Post
    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.
    I see in your sig you know just what im talking about! Yeah dc is great for size and strength, i got same problem with the pants too, my quads are blowing up!

  25. 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.

  26. 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.



    Quote Originally Posted by dedlifter1 View Post
    you'll get it. I did 245 for 20 last nite. yikes.

  27. Tomorrow is squat day...going for 235x20 (up 10 pounds).

  28. 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.
  29. Talking


    Quote Originally Posted by msucurt View Post
    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.
    I totally know what you mean about that nervous feeling, as im gettin ready to go for 20 i look at the bar and im like,"awww man". Im goin for 260x20 tonite. Gotta write out my will.

  30. Quote Originally Posted by drivehard View Post
    Tomorrow is squat day...going for 235x20 (up 10 pounds).
    Only got 18...Grrrrr...
    Next time!
  

  
 

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