20 rep squat routine

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    Ugh 20 reppers last night....I'm hobbling around today...

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    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
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    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.
    •   
       

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    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
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    I will be doing 20 reppers in about 45 min. got to put on my game face.
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    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
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    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.
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    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.
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    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!
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    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!
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    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.
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    hahhahaha
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  13. yea!!!!!
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    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.
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    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!
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    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.
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    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.
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    Tomorrow is squat day...going for 235x20 (up 10 pounds).
  18. yea!!!!!
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    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.
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    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.
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    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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    i did 225x10 last leg workout, i did 225x20 the last time, just goes to show ya the body knows when to stop haha i wasnt wearing my belt when i did last workout wonder howmuch difference that made prob a bunch
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    I've made gains in strength by using the 20 rep back squat scheme, squatting two days a week.

    Sunday I'll do ONE set of ME Front squats (should PR every week, small increments), and to follow, a "20" rep back squat. I'd rather take the approach of picking a weight that you can squat 10 times, and keep hitting it every week until you can reach 20. Obviously, you need bumper plates or a squat cage with safety supports as you are going to failure.


    And Wednesday I'll do ONE set of ME Back squats, also striving to PR every week in small increments.

    If anyone is wondering about what program I have been following - CrossFit Strength Bias. CrossFit is a functional strength and conditioning program, and the template was designed to include additional strength training.
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    Quote Originally Posted by drivehard View Post
    Only got 18...Grrrrr...
    Next time!
    Cmon man, failure is not an option!!!! LOL, just kiddin man, you get it next time, i got 260x20 last nite, almost vomited, shoulders are sore tody. It took me 2 full min to complete the set after rep 12! Sooo Hard!
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    Quote Originally Posted by dedlifter1 View Post
    Cmon man, failure is not an option!!!! LOL, just kiddin man, you get it next time, i got 260x20 last nite, almost vomited, shoulders are sore tody. It took me 2 full min to complete the set after rep 12! Sooo Hard!
    Yeah, it was mental...I know this for sure. My body was capable, but the mind was weak. Just wasn't feelin it that morning. Going to go for it again tonight...and this time its GOLDEN!!!!!
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    Quote Originally Posted by drivehard View Post
    Yeah, it was mental...I know this for sure. My body was capable, but the mind was weak. Just wasn't feelin it that morning. Going to go for it again tonight...and this time its GOLDEN!!!!!
    Just got home, 265 for 20, wow. glad i had a spotter. going for 270x20 on thurs. wish me luck. So how did you make out drivehard?
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    Quote Originally Posted by dedlifter1 View Post
    Just got home, 265 for 20, wow. glad i had a spotter. going for 270x20 on thurs. wish me luck. So how did you make out drivehard?
    Great job!!!!!!!!

    I hope I'll be there someday

    Nailed 235 x 20...with little issue. I could have gotten a couple more. Up to 245 x 20 next week!
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    I love the progress. Started nice and light with 135 then added 5lbs each w/o til I got to 175, still was easy so I jumped to 185 the next week! Some issues but nailed it. I want to get up to 225x20, not too bad since I am 165 lbs
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    Quote Originally Posted by drivehard View Post
    Great job!!!!!!!!

    I hope I'll be there someday

    Nailed 235 x 20...with little issue. I could have gotten a couple more. Up to 245 x 20 next week!
    You will get it i got faith in you brother!!. 10am today i go for 270x20, dude, im anxious, no other workout makes me feel like more of a b!tch than this one!!

    Quote Originally Posted by p5sky View Post
    I love the progress. Started nice and light with 135 then added 5lbs each w/o til I got to 175, still was easy so I jumped to 185 the next week! Some issues but nailed it. I want to get up to 225x20, not too bad since I am 165 lbs
    Dude, thats awesome!!! JUst remember, failure is not an option, i dont care if it takes you 5 full minutes to complete the set!!! Good luck my man!!
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    are you doing DC training? If so, remember to rotate your exercises. So, u wont do squats, squats, squats on 3 consecutive leg days. U shouldnt be doing squats till 2 weeks...

    For instance::::::

    mon (week 1) - squats
    fri (week 1) - hack squats
    wed (week 2) - leg press
    mon (week 3) squats (beat the book here)

    Quote Originally Posted by dedlifter1 View Post
    Just got home, 265 for 20, wow. glad i had a spotter. going for 270x20 on thurs. wish me luck. So how did you make out drivehard?
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    Quote Originally Posted by msucurt View Post
    are you doing DC training? If so, remember to rotate your exercises. So, u wont do squats, squats, squats on 3 consecutive leg days. U shouldnt be doing squats till 2 weeks...

    For instance::::::

    mon (week 1) - squats
    fri (week 1) - hack squats
    wed (week 2) - leg press
    mon (week 3) squats (beat the book here)
    No im doin the 20 rep squat routine, in which you do one set of 20 "breathing squats 3 days a week, just the one set. Tom platz set this routine in motion years ago. The squat is followed by bench, bb rows, military press, weighted dips and chins. I know for the dc training you rotate them, but not on this program. you increase your squat weight by 5lbs each workout, so 90lbs in 6 weeks. i should be able to do my 5 rep max for 20 by the end.
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    ^^^^^are you doing 20 reps on all your other exercises as well?
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    Widow maker/DC style is gut wrenching.

    I'm really just curious about something and this is not to be taken personally by anyone BECAUSE this is a general curiousity.

    Now considering how poorly a lot of people do squats (1/4, 1/2, 1/3 way down with 275 on and actually recording it as a 275lb squat etc) in every gym I have ever been too. Some of these numbers in here are insane, so are we talking REAL parallel, below parallel or the 1/4, 1/3, 1/2 stuff?

    I mean I have been doing this stuff for 10 years, and I know in the beginning I didn't squat all the way parallel and it took time and worked on it. When I finally got the form down it takes time to be able to move 275 from REAL parallel or below parallel. Now I can SERIOUSLY squat 315 below parallel and that is not easy and it took years.

    To do weights like 260 20x after 5 sets of squats is truly impressive. I can't move that load 20x at parallel or below parallel after a full compliment of squats. So I'm just curious if the form is really there?

    What do you guys think? I'm just trying to get input on the whole "squat" and form thing, and opinions on the topic.

    Case in point: I saw a dude today being all big and bad at the gym loaded up 315 on the squat rack and get's all pysched up and does literally a 1/3 squat like 10x, and he was making noise like he just accomplished something. I just stared at him for a second and knowing how pissy some people get when you try to correct them, I just decided to walk away. I mean you REALLY are not engaging your quads by doing that stuff.

    Same thing with barbell lunges, OMG if I see another dude doing a lunge where he barely gets to 45 degrees and knees over toes I'm going to scream.

    Things like squats, deads, bbell lunges, bench are about form more about weight, cause you can really destroy your body doing this wrong. No?

    Yay/Nay?
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    i dunno.....i wonder that whenever i see someones stats....are they doing this with good form and deep reps...or....are they doing this at all....thats why i never post lift stats....this thread is the first time in 1700 posts that ive put a number to my weights...but yes i do go ass to grass....
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    Quote Originally Posted by mooch2321 View Post
    ^^^^^are you doing 20 reps on all your other exercises as well?
    No, just the squats. the program only calls for that. But all other lifts i only do 3 working sets of 4-8 reps, than a max.
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    Tonight im going for 245x20 =]
    hope i can do it...im only 158lbs tho
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    Quote Originally Posted by sonny4753 View Post
    Widow maker/DC style is gut wrenching.

    I'm really just curious about something and this is not to be taken personally by anyone BECAUSE this is a general curiousity.

    Now considering how poorly a lot of people do squats (1/4, 1/2, 1/3 way down with 275 on and actually recording it as a 275lb squat etc) in every gym I have ever been too. Some of these numbers in here are insane, so are we talking REAL parallel, below parallel or the 1/4, 1/3, 1/2 stuff?

    I mean I have been doing this stuff for 10 years, and I know in the beginning I didn't squat all the way parallel and it took time and worked on it. When I finally got the form down it takes time to be able to move 275 from REAL parallel or below parallel. Now I can SERIOUSLY squat 315 below parallel and that is not easy and it took years.

    To do weights like 260 20x after 5 sets of squats is truly impressive. I can't move that load 20x at parallel or below parallel after a full compliment of squats. So I'm just curious if the form is really there?

    What do you guys think? I'm just trying to get input on the whole "squat" and form thing, and opinions on the topic.

    Case in point: I saw a dude today being all big and bad at the gym loaded up 315 on the squat rack and get's all pysched up and does literally a 1/3 squat like 10x, and he was making noise like he just accomplished something. I just stared at him for a second and knowing how pissy some people get when you try to correct them, I just decided to walk away. I mean you REALLY are not engaging your quads by doing that stuff.

    Same thing with barbell lunges, OMG if I see another dude doing a lunge where he barely gets to 45 degrees and knees over toes I'm going to scream.

    Things like squats, deads, bbell lunges, bench are about form more about weight, cause you can really destroy your body doing this wrong. No?

    Yay/Nay?
    Yes you are totally correct bro.

    Most people do squats wrong, even when they say parallel. There not getting it. ATG is effing hard, without bouncing.

    I pause in the hole then drive out................That **** is hard. 185-ish for 8-10 reps is all i got.

    I can do 50ish more pounds at parallel or just above.

    As far as widowmakers, goin true ATG without bouncing and doing a legit pause......i could probably only do 135. I need to try them.


    I have been doing squats for an honest 3 years.

    my two cents.
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    Quote Originally Posted by Kristofer68SS View Post
    Yes you are totally correct bro.

    Most people do squats wrong, even when they say parallel. There not getting it. ATG is effing hard, without bouncing.

    I pause in the hole then drive out................That **** is hard. 185-ish for 8-10 reps is all i got.

    I can do 50ish more pounds at parallel or just above.

    As far as widowmakers, goin true ATG without bouncing and doing a legit pause......i could probably only do 135. I need to try them.


    I have been doing squats for an honest 3 years.

    my two cents.
    I know for a fact that my form is correct, I however dont do widows, i just do the one set for twenty, and my ATG is when the top of my thigh is below my knee joint, very deep. And yes most people do not squat mcorrectly even when they say parallel, i am not one of those people however. As far as bouncing goes, i also pause in the hole, or put my box down and physically sit on it for a 1 count. I can do that with 275 for 8-10 reps, 315 for 6-8. Besides, the real mechanics of the depth opf your squat is open to alot of interpretation. I go ATG. Period.
  38. yea!!!!!
    brk_nemesis's Avatar
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    Quote Originally Posted by Kristofer68SS View Post
    Yes you are totally correct bro.

    Most people do squats wrong, even when they say parallel. There not getting it. ATG is effing hard, without bouncing.

    I pause in the hole then drive out................That **** is hard. 185-ish for 8-10 reps is all i got.

    I can do 50ish more pounds at parallel or just above.

    As far as widowmakers, goin true ATG without bouncing and doing a legit pause......i could probably only do 135. I need to try them.


    I have been doing squats for an honest 3 years.

    my two cents.
    agreed bro. Dont feel bad,.. im the same way. Bouncing in my early years (HS, first years of college) is what messed my knees up. I still go ATG but its all slow, controlled, with a 1-2 second pause at the bottom. I actually do my widows like that too. I honestly started my first 20 rep set (DC) with squats @ 135, and it got me good. ( as you stated doing them right, ATG). Now im going for 255 x 20+ on monday, so not bad for a tall guy,.. so deff try them out bro. Its all about determination, no matter how bad your lower back is cramped up @ rep 18,.. LOL.
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    Got 235 x 20 last night. Missed last week's squat workout because I went to my girlfriends kickboxing class the day before...my legs were a wreck!!!

    I got just below parallel. I can't go ATG due to previous knee surgeries. I can't max all that high...but pushing out reps I can do pretty well. I got 10 reps with 3 breath rest, then 6 with three breath rest, then the last 4. Almost passed out before my last 4 this time.

    Keep it up men!!!
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    if work goes right today, im going for 225x20 (PR)
    Strong people are harder to kill than weak people, and more useful in general. -Rippetoe
  

  
 

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