Man vs Squat-My 20 rep squat experiment

[asdfzxcv]

Hello all

It has been a while since I have posted a journal here so I thought I would get another one started as I am embarking on a new program.I have been doing mostly standard linear 5x5 but now I wish to build strength endurance,particulary in the legs.

I intend to follow this template 2-3 times a week depending on how well I recover
Squat 1x20,rest paused
Bench 2x10
Row 2x10
Military press 2x12
It is very basic but it covers the entire body quickly and efficiently.I intend to start well below my 10rm(which is supposed to be rest paused to 20) and build up momentum over a few weeks.I intend to run this for 6 weeks if possible.

I will post my first workout in a few hours.

 

[anotherbutters]

Good luck! Will you be pushing all the lifts or just squats?

 

[Cynical Simian]

You certainly know how to make a splash with your return to journaling. Good luck with those 20-reppers!

If I may make a suggestion, you might want to incorporate both higher and lower reps on your non-squat work so you don't lose too much power. Maybe do something like 10-12 on Monday and 3-5 on Friday.

You were at a bit of a crossroads with regard to body comp at the end of your last journal...what did you decide to do diet/cardio-wise during your most recent training cycles?

 

[Protobuilder]

I'll be looking forward to the massacre!! Good luck.

 

[asdfzxcv]

You certainly know how to make a splash with your return to journaling. Good luck with those 20-reppers!

If I may make a suggestion, you might want to incorporate both higher and lower reps on your non-squat work so you don't lose too much power. Maybe do something like 10-12 on Monday and 3-5 on Friday.

You were at a bit of a crossroads with regard to body comp at the end of your last journal...what did you decide to do diet/cardio-wise during your most recent training cycles?

I did get my body comp under control eventually.I did a 6 week run of GVT(10x10) which didnt decrease my strength whilst dieting so I am not too afraid of strength loss on a bulk.It was a matter of adding in 3-4 times a week cardio and keeping carbs to the start of the day.I will be doing much the same thing whilst bulking,although with more calories.I seem to do better with more protein+fat then most recommend,but thats just me.

Anotherbutters-Yes I will increase the weight on the other exercises once I reach the rep target.

 

[Guinness5.0]

Bring a bucket to puke in when the 20-repper gets tough

Have fun with it - it's very satisfying to know you've pushed yourself so hard.

 

[BiggT]

This will be fun, I'm subscribed.

 

[asdfzxcv]

Workout 1 Date 24/7/06 bodyweight 189lb

Ok here is how the first session played out.I will lift MON/WED/FRI for now,if I am unable to tolerate that much then MON/THUR.

Squat
5xbar
5x135
20x185 workset
First time doing these,quite a different experience.It was fairly difficult but not extremely hard yet.The hardest part IMO was keeping the bar on the back for so long while trying to breathe.My legs took it rather well as I only used my 15rm to start with.I am sure they will be pulverised in future sessions.My goal is to get 20reps with 245lb,an ambitious but worthy goal for a tall lanky fellow like me.I will add 5lb a session for now.

Bench
10x135
10x135
Pretty easy got both sets without much hassle,+2.5lb next time.

Parallel bent-over row
10x115
10x115
Not much to say here,+2.5lb next time.

Military press
12x75
10x75
First set was easy,but I didnt make all reps on the second set.Will keep this weight till next time.

Summary
Very short workout,but I liked it as it was straight to the point with no fooling around.The 20rep set was exhausting but strangely there was no lactic acid build up despite the high reps.The rest of the lifts went well,I will try to increase them as often as possible.Diet wise I plan on consuming about 3000-3500cal a day minimum during the program with 300+grams of protein.I will also include 2-3 of 30mins cardio to keep conditioning intact.Hopefully with a calorie surplus I can now start to make some fast progress on strength gains in this program.

 

[Protobuilder]

Great start! Slow and steady and you'll own 245.

I will also include 2-3 of 30mins cardio

Hmmm . . . what are you planning on doing here? Could be a monkeywrench in your squat progress, which may not bother you but it's a factor to consider.

 

[view]

Great start! Slow and steady and you'll own 245.



Hmmm . . . what are you planning on doing here? Could be a monkeywrench in your squat progress, which may not bother you but it's a factor to consider.

Could be, but if it is simply steady state cardio, I doubt there will be any issues. cardio is good for many reasons. (most importantly, I can eat more junk lol)

 

[asdfzxcv]

Great start! Slow and steady and you'll own 245.



Hmmm . . . what are you planning on doing here? Could be a monkeywrench in your squat progress, which may not bother you but it's a factor to consider.

My cardio is fairly light,usually a light jog or brisk walk.It helps to keep fat gains down as well as keeping the heart healthy.It hasnt effected my strength gains in the past but I will see how I go as the weeks progress.

 

[Protobuilder]

Cool. Shouldn't be a problem. Just wanted to bring it up b/c I've had cardio really cut into my strength gains, depending on what I was doing.

 

[silver_shadow]

hmm... this is going to be interesting

 

[asdfzxcv]

Workout 2 Date 26/7/06 bodyweight 190lb

Squat
5xbar
5x135
20x190Workset
Was a bit harder today,as I caught a bad cold yesterday.Toke about 2 1/2mins to get in all the reps as I paced myself during the set.Definately felt tired after doing this today,but I will add 5lb next workout.

Bench
10x137.5
10x137.5Rep range PR
Up 2.5lb from last workout,got all the reps but it was difficult.I suck so badly at benching I hope this goes up over the weeks.

Rows
10x117.5
10x117.5Rep range PR
Got all the reps prety easy,up 2.5lb next time.

Military press
12x75
10x75
Failed again to make all the reps,maybe due to fatigue from prior benching+rowing.My shoulders just have crappy endurance for higher reps,a situation I hope to rectify.

 

[silver_shadow]

asdf, what kind of layout did you use for your german vol training?

 

[asdfzxcv]

asdf, what kind of layout did you use for your german vol training?

It was a very simple layout of a few compound exercises that worked on a 5day rotation.
Day 1-10x10Bench,10x10Pendlay row
Day 2-10x10Squat
Day 3-off
Day 4-10x10Military press,10x10 close grip bench.
Day 5-off
Repeat

A very simple program but insanely difficult for those who are unaccustomed to it.The first week you are just trying to deal with the PAIN the next day.I took 60seconds rest between sets to improve my anaerobic conditioning.I took in a slight calorie deficiet in conjuction with added GPP/Cardio,seemed to work well for recomposition.

Let me tell you one thing,DO NOT DO 10X10 FOR DEADLIFTS!!!!.I tried that for the first few weeks and it sapped my recovery more then anything I have done.

 

[silver_shadow]

Let me tell you one thing,DO NOT DO 10X10 FOR DEADLIFTS!!!!.I tried that for the first few weeks and it sapped my recovery more then anything I have done.

lol, trust me - i won't be going down that road ever