20 rep squat routine

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  1. 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


  2. 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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  3. Talking


    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!

  4. 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!!!!!

  5. 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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  6. 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!

  7. 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
    -OMEGA RecoverBro-
    When an omega male is born it's game over


  8. Thumbs up


    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!!

  9. 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?

  10. 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.

  11. ^^^^^are you doing 20 reps on all your other exercises as well?

  12. 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?

  13. 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....

  14. 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.

  15. Tonight im going for 245x20 =]
    hope i can do it...im only 158lbs tho

  16. 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.

  17. 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.

  18. 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.

  19. 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!!!

  20. 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
  21. Talking


    Quote Originally Posted by drivehard View Post
    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!!!
    Always!!, im up to 290x20, had to take a break last week, started getting exertion headaches during my 280x20 set, but i did complete it. Those headaches are brutal.

    Quote Originally Posted by thaOrleanyte View Post
    if work goes right today, im going for 225x20 (PR)
    You got that all day brother!!!!

  22. i couldnt get 20 straight.... i had to rack it, catch my breath...get blood back in my brain then continue......it was rough
    Strong people are harder to kill than weak people, and more useful in general. -Rippetoe

  23. Quote Originally Posted by thaOrleanyte View Post
    i couldnt get 20 straight.... i had to rack it, catch my breath...get blood back in my brain then continue......it was rough
    You get it next time bro. Did you have a spotter? At what rep did you have to rack it?

  24. no spotter.....i know, i know.... racked it at 14 i think
    Strong people are harder to kill than weak people, and more useful in general. -Rippetoe

  25. 20 rep squats make me dizzy as hell. Ive been doing them now since i can longer go heavy on squats due to my knees. I got 325 for 16 couldnt seem to push myself for those last 4 reps.

  26. 20repX5set leg workout for the win.

    Only workout that has made me puke (aside from track)

  27. its a love hate relationship.......truly
    Strong people are harder to kill than weak people, and more useful in general. -Rippetoe

  28. Quote Originally Posted by thaOrleanyte View Post
    its a love hate relationship.......truly
    agreed. Same with the forced stretches; you love them afterwards, but during,.. they hurt like a b!tch.

  29. SWEET ASS!!!

    Got 245x20 this morning...then promptly yaked my brains out!
    Good thing the gym has a trash close by!

    I don't care, it was well worth it...first 18 reps were parallel...last two were A2G!

  30. Lol i did 185 for a total of 85 reps.

    20
    20
    20
    15
    10
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