Dave's 20 Rep Squat Log

  1. New Member
    DaveWalton's Avatar
    Stats
    6'4"  205 lbs.
    Join Date
    Apr 2008
    Posts
    156
    Rep Power
    158
    Level
    11
    Lv. Percent
    37.86%

    Dave's 20 Rep Squat Log


    Well, this is my first ever log. For a little background history, I started working out in grade 10 at 15 and here I am 4 years later at 19. I've packed on some decent muscle and mass, but I still feel fairly skinny. Recently, I went through a moment of weakness and made the stupid decision to take m1t (I cut it short at 9 days and began PCT and will never touch a PH/steroid again). After a few weeks of lazy lifting and eating, I've decided that enough is enough, I want to get big, and the 20 rep squat program seems like it will help get me there. I feel I am mentally and physically ready for the 20 rep squat program.

    My stats are:

    Age: 19
    Height: 6'3
    Weight: 190 in the morning on an empty stomach

    Supps:
    Glutamine
    ZMA
    Multi
    N-LARGE Weight Gainer

    GOAL: Hit 205 by the end of 6 weeks.

    The program looks like this:

    Squat: 1x20
    Pullovers: 1x20
    Stiff-legged deadlift: 1x15
    Pullovers: 1x20
    Bench press: 2-3 x 10
    Bent row: 2-3x15
    Military press: 2-3 x 12

    I will also be throwing in 3 sets of 12 for biceps.

    Diet:

    Will be taking in 500g carbs, 350 g protein, and 100 g fat daily an at least 4500 calories.

    Meals will consist of 4 solid meals and 2 meal replacement shakes (protein powder with raw eggs, frozen fruit, etc.)
    Although I would ideally like to eat 6 solid meals a day, with my job it just isn't doable.

    I will be starting the program tomorrow, and am nervous about the 20 rep squats but psyched.

    Any tips or suggestions appreciated.
    Cheers.

  2. New Member
    Trapark666's Avatar
    Join Date
    Jun 2003
    Posts
    69
    Rep Power
    172
    Level
    8
    Lv. Percent
    27.05%

    Twenty rep breathing squats are one of the most challenging exercises you can do. I was wondering why not follow DC's entire rest/pause program rather than just the squat routine? It is very simple to follow and the gains are easy to track. I have started to switch up the rest/pause with a GVT routine and I like what I see so far.
    As far as the 20 rep squats go, make sure it is a weight that you can handle for the first time and then adjust your poundages from there. Good luck and it is never a bad idea to have a trash can close by.
  3. New Member
    DaveWalton's Avatar
    Stats
    6'4"  205 lbs.
    Join Date
    Apr 2008
    Posts
    156
    Rep Power
    158
    Level
    11
    Lv. Percent
    37.86%

    Day 1: So far the day has started off good, eaten my first meal replacement shake plus a bagel as my breakfast.

    Shake =
    N-large protein powder - 65 g carbs, 40 g protein, 5 g fat, 450 calories
    1 raw egg (I ran out) - 4 g protein, 70 calories
    1 1/2 cups milk- 10 g protein, 150 calories, 5 g fat
    1 banana - 100 calories
    + bagel with cream cheese - 250 calories, 20 g carbs

    Calories = 1020
    Protein = 54g
    Carbs = 85 g
    Fat = 10 g

    On my way to start the workout...a little worried that training my whole body 3X a week as an ectomorph may be overtraining though.
    •   
       

  4. Elite Member
    suncloud's Avatar
    Stats
    5'9"  201 lbs.
    Join Date
    Jan 2008
    Age
    37
    Posts
    6,352
    Rep Power
    3261
    Level
    52
    Lv. Percent
    30.8%
    Achievements Activity ProPosting ProPosting Authority

    3 days doing a total body will be fine for you. i'm wondering why two 1x20 pullovers are used instead of one of them being pull ups (misprint maybe). i did that 3 days a week for 3 months and had great results, but it wasn't the 20 reps that you're doing. the first couple weeks i could only do a full body workout twice a week, but 3x a week was possible on week 3. good luck brotha.
  5. Advanced Member
    BigCasino's Avatar
    Stats
    6'0"  223 lbs.
    Join Date
    May 2004
    Age
    29
    Posts
    581
    Rep Power
    417
    Level
    19
    Lv. Percent
    68.63%

    Quote Originally Posted by DaveWalton View Post
    Well, this is my first ever log. For a little background history, I started working out in grade 10 at 15 and here I am 4 years later at 19. I've packed on some decent muscle and mass, but I still feel fairly skinny. Recently, I went through a moment of weakness and made the stupid decision to take m1t (I cut it short at 9 days and began PCT and will never touch a PH/steroid again). After a few weeks of lazy lifting and eating, I've decided that enough is enough, I want to get big, and the 20 rep squat program seems like it will help get me there. I feel I am mentally and physically ready for the 20 rep squat program.

    My stats are:

    Age: 19
    Height: 6'3
    Weight: 190 in the morning on an empty stomach

    Supps:
    Glutamine
    ZMA
    Multi
    N-LARGE Weight Gainer

    GOAL: Hit 205 by the end of 6 weeks.

    The program looks like this:

    Squat: 1x20
    Pullovers: 1x20
    Stiff-legged deadlift: 1x15
    Pullovers: 1x20
    Bench press: 2-3 x 10
    Bent row: 2-3x15
    Military press: 2-3 x 12

    I will also be throwing in 3 sets of 12 for biceps.

    Diet:

    Will be taking in 500g carbs, 350 g protein, and 100 g fat daily an at least 4500 calories.

    Meals will consist of 4 solid meals and 2 meal replacement shakes (protein powder with raw eggs, frozen fruit, etc.)
    Although I would ideally like to eat 6 solid meals a day, with my job it just isn't doable.

    I will be starting the program tomorrow, and am nervous about the 20 rep squats but psyched.

    Any tips or suggestions appreciated.
    Cheers.

    20 Rep Squats is a GREAT way to add mass not only to your legs, but body-wide. Great choice main, I think you are going to get a lot out of this. I like your attitude with calories too, that is a grip of food, but I think your body will find productive use for it.

    Also gotta applaud you for learning from your mistakes with the M1T, real mature attitude to have, good call.

    Now fill out that 6'3" frame!
  6. New Member
    DaveWalton's Avatar
    Stats
    6'4"  205 lbs.
    Join Date
    Apr 2008
    Posts
    156
    Rep Power
    158
    Level
    11
    Lv. Percent
    37.86%

    Quote Originally Posted by BigCasino View Post
    20 Rep Squats is a GREAT way to add mass not only to your legs, but body-wide. Great choice main, I think you are going to get a lot out of this. I like your attitude with calories too, that is a grip of food, but I think your body will find productive use for it.

    Also gotta applaud you for learning from your mistakes with the M1T, real mature attitude to have, good call.

    Now fill out that 6'3" frame!
    Thanks for the support bro!

    So today is the day I will actually be starting the program. After a few days off due to work I've got it all planned out and am ready to begin the program. If anyone was actually following sorry for the wait.

    Off to the gym now to get started!
  7. New Member
    DaveWalton's Avatar
    Stats
    6'4"  205 lbs.
    Join Date
    Apr 2008
    Posts
    156
    Rep Power
    158
    Level
    11
    Lv. Percent
    37.86%

    Alright so Sunday was my first workout day.

    Great workout! It's always a little hard getting back into the mindset after taking a bit of time off...and it was especially hard since I knew I would be facing 20 rep squats.

    As per the 20 rep squat program I started with 155 (since my 5RM is 245). Yes, my squat is pretty ****ty.

    It honestly wasn't as bad as I thought it would be...but I'm sure it will get MUCH harder as the weights start to increase. I think it'll be hell supporting more weight for the entire set eventually. Breathing is more like short rapid gasps for air.

    The rest of the workout was pretty good, haven't done BB bench in a while (usually stick to DB bench) so that was a good pump. Chest has gone back down to 185 for ten (at a reasonable, not explosive pace) which is pretty disappointing because it's gone down quite a bit (and wierd because I have no problem with 90s for DB bench with good form).

    Ultimately diet is in check and I'm trying to get into the mindset that I don't need steroids or PHs to get big...and taking them at my age will lead to consequences and mental problems that defeat the whole enjoyment I get out of bodybuilding in the first place.

    Weights for the day looked like this:

    Squats - 1 x 20 ---155 LBS
    Pullovers (for recovery) - 1 x 20 --- 25 LBS
    SLDL- 1 x 15 --- 115 (bad I know...not used to these at all...could have upped it with much more intensity)
    Pullovers (again...for recovery) - 1 x 20 ---25 LBS
    Bench - 3 x 10 --- 185, 185, 175 LBS
    Bent Rows- 2 x 15 - 95
    Military Press - 2 x 12 --- 85 LBS
    BB Curls- 2 x 10 ---95 LBS

    Ultimately, I'm not a huge strong guy so the weights aren't crazy...but I'm on my way.

    Back at it again tomorrow!
  8. Advanced Member
    BigCasino's Avatar
    Stats
    6'0"  223 lbs.
    Join Date
    May 2004
    Age
    29
    Posts
    581
    Rep Power
    417
    Level
    19
    Lv. Percent
    68.63%

    Quote Originally Posted by DaveWalton View Post
    Alright so Sunday was my first workout day.

    Great workout! It's always a little hard getting back into the mindset after taking a bit of time off...and it was especially hard since I knew I would be facing 20 rep squats.

    As per the 20 rep squat program I started with 155 (since my 5RM is 245). Yes, my squat is pretty ****ty.

    It honestly wasn't as bad as I thought it would be...but I'm sure it will get MUCH harder as the weights start to increase. I think it'll be hell supporting more weight for the entire set eventually. Breathing is more like short rapid gasps for air.

    The rest of the workout was pretty good, haven't done BB bench in a while (usually stick to DB bench) so that was a good pump. Chest has gone back down to 185 for ten (at a reasonable, not explosive pace) which is pretty disappointing because it's gone down quite a bit (and wierd because I have no problem with 90s for DB bench with good form).

    Ultimately diet is in check and I'm trying to get into the mindset that I don't need steroids or PHs to get big...and taking them at my age will lead to consequences and mental problems that defeat the whole enjoyment I get out of bodybuilding in the first place.

    Weights for the day looked like this:

    Squats - 1 x 20 ---155 LBS
    Pullovers (for recovery) - 1 x 20 --- 25 LBS
    SLDL- 1 x 15 --- 115 (bad I know...not used to these at all...could have upped it with much more intensity)
    Pullovers (again...for recovery) - 1 x 20 ---25 LBS
    Bench - 3 x 10 --- 185, 185, 175 LBS
    Bent Rows- 2 x 15 - 95
    Military Press - 2 x 12 --- 85 LBS
    BB Curls- 2 x 10 ---95 LBS

    Ultimately, I'm not a huge strong guy so the weights aren't crazy...but I'm on my way.

    Back at it again tomorrow!
    Is the military press 85lbs DBs, or BB?

    Those are good weights man, just stay focused, you will be suprised how quickly that 155 20reps turns into 185 20reps, and so on.
  9. New Member
    DaveWalton's Avatar
    Stats
    6'4"  205 lbs.
    Join Date
    Apr 2008
    Posts
    156
    Rep Power
    158
    Level
    11
    Lv. Percent
    37.86%

    Quote Originally Posted by BigCasino View Post
    Is the military press 85lbs DBs, or BB?

    Those are good weights man, just stay focused, you will be suprised how quickly that 155 20reps turns into 185 20reps, and so on.
    shamefully, BB. For DB i have no problem with 55's...oh well.
  10. New Member
    DaveWalton's Avatar
    Stats
    6'4"  205 lbs.
    Join Date
    Apr 2008
    Posts
    156
    Rep Power
    158
    Level
    11
    Lv. Percent
    37.86%

    Sorry for the lateness...but:

    Workout # 2

    Squats - 1 x 20 ---165 LBS
    Pullovers (for recovery) - 1 x 20 --- 25 LBS
    SLDL- 1 x 15 --- 115
    Pullovers (again...for recovery) - 1 x 20 ---25 LBS
    Bench - 2 x 10 --- 185, 185
    Bent Rows- 2 x 15 - 95
    Military Press - 2 x 12 --- 85 LBS

    Ultimately, it wasn't the greatest workout. I don't usually drink but I drank a lot the night before and felt fine in the morning but my boss called (on my day off) so I had to rush into work...meaning I had to eat a quick meal and rush to the gym before work without giving myself enough time to digest breakfast...so i felt sick throughout the whole workout and it hurt my intensity a bit. I also didn't even have time to do biceps (not a huge deal since it isn't even a required part of the program but it still bothered me).

    Squats are getting harder but I noticed that when I lift my head up a bit breathing is easier.

    Also...my left shoulder has been having a shooting pain every once in a while during the day so I'm going to have to make sure my form is perfect on all excercises (esp. military press).

    My diet has been pretty good...I need to be getting more protein and more complex carbs though...a lot more protein actually.

    Just out of curiosity with proper dieting and intensity on this program how much can I expect to gain in terms of LBM in the next 6 weeks?
  11. Advanced Member
    BigCasino's Avatar
    Stats
    6'0"  223 lbs.
    Join Date
    May 2004
    Age
    29
    Posts
    581
    Rep Power
    417
    Level
    19
    Lv. Percent
    68.63%

    Quote Originally Posted by DaveWalton View Post
    Sorry for the lateness...but:

    Workout # 2

    Squats - 1 x 20 ---165 LBS
    Pullovers (for recovery) - 1 x 20 --- 25 LBS
    SLDL- 1 x 15 --- 115
    Pullovers (again...for recovery) - 1 x 20 ---25 LBS
    Bench - 2 x 10 --- 185, 185
    Bent Rows- 2 x 15 - 95
    Military Press - 2 x 12 --- 85 LBS

    Ultimately, it wasn't the greatest workout. I don't usually drink but I drank a lot the night before and felt fine in the morning but my boss called (on my day off) so I had to rush into work...meaning I had to eat a quick meal and rush to the gym before work without giving myself enough time to digest breakfast...so i felt sick throughout the whole workout and it hurt my intensity a bit. I also didn't even have time to do biceps (not a huge deal since it isn't even a required part of the program but it still bothered me).

    Squats are getting harder but I noticed that when I lift my head up a bit breathing is easier.

    Also...my left shoulder has been having a shooting pain every once in a while during the day so I'm going to have to make sure my form is perfect on all excercises (esp. military press).

    My diet has been pretty good...I need to be getting more protein and more complex carbs though...a lot more protein actually.

    Just out of curiosity with proper dieting and intensity on this program how much can I expect to gain in terms of LBM in the next 6 weeks?
    With a bulking diet, shooting for lean gains, 8-10lbs
  

  
 

Similar Forum Threads

  1. Split Squat and Single Leg Squat
    By athletor in forum Exercise Science
    Replies: 4
    Last Post: 01-06-2010, 12:30 PM
  2. Free Squat Vs Smith Squat
    By goleafsgo1216 in forum Training Forum
    Replies: 17
    Last Post: 04-30-2009, 10:49 PM
  3. The Box Squat Pt. 1&2 by Dave Tate
    By CopyCat in forum Powerlifting/Strongman
    Replies: 15
    Last Post: 04-13-2009, 03:36 PM
  4. how much less will a front squat be than a back squat be on average?
    By underdog13 in forum Powerlifting/Strongman
    Replies: 16
    Last Post: 04-11-2009, 08:11 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in