20 rep squat routine
- 03-20-2009, 05:49 AM
- 03-20-2009, 12:41 PM
03-21-2009, 01:26 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, 05:18 AM
03-26-2009, 08:29 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, 09:20 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, 11:33 AM
03-27-2009, 01:55 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, 06:26 AM
03-27-2009, 10:28 AM
03-27-2009, 12:40 PM
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
03-27-2009, 05:26 PM
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.
03-28-2009, 07:00 AM
03-31-2009, 10:47 AM
03-31-2009, 07:20 PM
04-01-2009, 09:40 AM
04-01-2009, 09:26 PM
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
When an omega male is born it's game over
04-02-2009, 06:31 AM
04-02-2009, 02:43 PM
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...
mon (week 1) - squats
fri (week 1) - hack squats
wed (week 2) - leg press
mon (week 3) squats (beat the book here)
04-02-2009, 08:02 PM
04-02-2009, 08:38 PM
04-02-2009, 09:09 PM
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?
04-02-2009, 09:25 PM
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....
04-03-2009, 06:45 AM
04-03-2009, 08:22 AM
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