10 week 20 rep squat workout
04-21-2008 06:32 PM
Wow...well that workout pretty much sucked....
Still being kinda sick, after doing the squats and deads I felt like I was going to throw up the rest of the time I was there, it was no good. Here were my lifts:
Bench: 135x10, 185x10, 185x10
Seated Rows: 130x15, 140x15, 130x15
Pull-overs: 35x20, 50x20, 35x20
I left out shoulder press and all the extras I usually do like calves and a few sets of arms....I am tempted to stop doing this workout after this week, but think I am gonna try to stick it out for another 2 weeks.....
04-21-2008 07:59 PM
keep it going man. i'm subbed. thinking about this for myself.
04-21-2008 09:48 PM
Don't stop now man.The farther you get into this, the more focused you will need to be. Lapses in concentration and fatigue can be overpowering, but it is to your credit to push thru. The sense of accomplishment you get after this routine is really a rush. Plus you are going to be bigger and stronger and more motivated when you finish this routine. Keep that in mind and you will succeed.
04-22-2008 01:27 PM
Thanks for the encouragement all, nightshift your completely right I'm totally sticking with it for another 3 maybe 4 weeks...time to man up and take my focus and effort on this workout to the next level!
04-23-2008 01:41 AM
You bet not quit!!!
Bigkrabbe you got to stick with it. I can't be the only one around here suffering
But seriously, you know maybe your cns is hit hard and that's what keeping you sick.
Also If you're doing the squats and deads with the intensity you should. Then the extra sets of arms and calves are taking you over. I think you should deload for a week get your cals way up and get as much rest as possible, you shouldn't lose too much progress and extend your program a week for the one you missed.
04-23-2008 04:28 PM
Lol your right shyguy...I like making my self suffer way too much to stop I definitely think my cns being taxed is why it took me so long to get better, but I am feeling 100% today and will be hitting the gym in a bit...will update later.
04-23-2008 07:58 PM
Ok so theres definitely a fuking problem, hopefully someone can give me some insight on it please!! The last two times I have done this workout after the squats I have gotten a horrible headache, HORRIBLE HEADACHE...It is really affecting everything after I do the squats because I have a pounding headache and don't want to lift. Here are the supplements I am taking, maybe something I am taking is giving me a headache?
Fish Oil 10 grams/day
DiArginine Malate 10 grams/day
Citrulline Malate 3 grams PWO
Creatine Monohydrate 5 grams PWO
BCAA's 15-20 grams/day
Taurine 5 grams/day
Bulk Super Cissus RX 1200mg/day
Here are my lifts for today, I finished the lift even though I had a terrible headache.
Squats: 215x20 Up again but not enjoyin the headaches
Deadlifts: I didn't do them today, they definitely would have made me throw up
Bench: 135x10, 185x10, 195x10
Seated Rows: 130x15x15x15
Shoulder Press (did the machine today instead of db's)
70x12, 80x12, 90x12
I hope someone can PLEASE give me some insight into why I am getting such terrible headaches/nausea after I do squats. Any advice/suggestions are much appreciated!
04-23-2008 10:29 PM
How is your breathing during the squat session? Have you checked your blood pressure? The intensity of this w/o can literally cause you to become sick. Do the headaches occur during the squats or after? Proper inhalation and exhalation during the squats may help alleviate this problem.
04-24-2008 02:19 AM
Nightshift hit on the head. First things I see would be blood pressure and then breathing.
I hope that you're not holding your breath, this is neccessary for max lifts to keep inter-abdom pressure, but in this case you should be panting through out the sets to really get that oxygen in your system. Otherwise your blood has no oxygen to transport.
04-24-2008 02:26 AM
Thanks for replies, yeah I'm thinking its my blood pressure. I am always sure to breathe on all lifts, and think that this may be after effects of my M1T cycle because I may have prematurely stopped taking hawthorne berries.
04-25-2008 11:45 AM
Well BP checks out fine 130/70, and I think I may have a sinus infection which could easily be the culprit. Today I am going to do the rest of my workout first, and then do squats and deads last. I know the point of this workout is to do squats first, but if I get a terrible headache from doing them again and have to workout the rest of the time with a splitting headache I'm gonna kill small cute animals....will update later...
04-25-2008 02:28 PM
So today I did everything else first, and squats last. It worked out well, and I also figured out why I have been getting such bad headaches when I lift. It's because my traps are so tight, the insertion where it attaches to my neck/bottom of head is so tight it is giving me a headache. I started to get a headache but rolled out my traps and stretched em' out a little bit and it subsided! Here were my lifts for today:
Bench: 135x10, 200x10, 205x10
Seated Rows: 140x15x15x15
Pull-overs: 35x20, 55x20
Shoulder Press w/ DB's: 45x12, 50x12, 55x12
04-25-2008 05:43 PM
Now that you see that your traps caused your headaches will you go back to doing squats first?
04-26-2008 05:36 AM
I definitely will...I'm gonna try to move it up 10 lbs the next 3 workouts verus 5 lbs. The further I get into this the more I realize that so much of it is mental, you can push through your limits!
Originally Posted by shyguy1
04-28-2008 04:18 PM
Missed my Fu*king workout today ...gonna do it tommorow.
04-29-2008 05:00 PM
Today went well, I have decided that today was my last time doing it however. My rotators simply cannot take benching 3x a week, and I can definitely tell my CNS is very taxed. I think that this would be a awesome workout to do while on cycle, and may do it when I do my next cycle. Here were my lifts for today:
Bench: 135x10, 205x10, 215x10
Shoulder Press: 50x12, 60x12, 65x8
Seated Rows: 150x15x15x13
didn't do the pull-overs, I need to be careful with my shoulders. Overall I like this workout a lot, but it is very hard on ones body.
06-08-2008 10:20 PM
I know it has been awhile since someone posted in this log - but I have to ask - besides endurance and cardiovascular, can a person gain size from doing this 20 rep workout?
06-09-2008 09:17 AM
The best my legs ever grew was around the time that I took up higher rep squats. I think my 1RM went from around 365 - 515. I think I was working at around 16 rep sets.
There is some research that says greater training volume in the legs yields better results (compared to the rest of the body).
I'm thinking about trying this kind of thing again someday!
06-12-2008 09:30 AM
I had the same results, best leg power I ever had was on a 20rep squat routine. It felt like I was walking around on car jacks. If you want big strong legs, the best way to do it is to train them several times a week with moderate to high volume.
Originally Posted by LSU Gladiator
I'm probably going to be running a 20 rep squat rountine in September. It's going to be brutal, but I love it.
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