for Gaz - 20 rep squat program

[rockhardly]

Thanks Guys! Great encouragement. Makes me want to go pound out the 250# set.......

As previously mentioned, my training has been based on DC for about 3 weeks. I have been making good gains every week but the split combines too many major lifts in the same day and I find it hard to complete the workout. So, I have 2 weeks left in my bulking cycle and was thinking of going back to a 4 day split. However, I want to hit the breathing squats 2x a week so on Saturday, I would do just a 1x20 set of squats. This is what it would look like:

Mon-chest/bi's
Tues-legs
Thurs-delts/tri's
Fri-back
Sat-1x20 squats only

As I only have 2 weeks left, I don't think it is that big of a deal but would like your opinion.

 

[FMJ]

Nice job - that's a lot of weight for 20 rep squats. Highest I ever got to was 230.

Yeah, I stopped doing the high rep variety at 220. Brutal routine.

 

[juggernaut]

I have a nice bulk cycle planned in the late summer and will be using this program along with eating a shitload of food.

 

[rockhardly]

I did the 250# set last night. HOLY F%$K! I did not even attempt to maintain a tempo, just kept the movement controlled. Got to 15 and my lower back really began to fatigue. While in a standing position, my back seemed to get some rest but on the descent/ascent, it really takes a beating. At 19, I almost quit (remember no spotter and a not-so-good safety bar) but went for 20. I could only do 3/4 of a full squat because my back started to round pretty bad and I knew those pretty little explosions that I was seeing weren't really there.

So, 250#-1x19-3/4. Severely exhausting. I barely had enough energy to do a couple of sets of hams and calves.

I am thinking that a belt might help with some of the fatigue. Do/did you guys wear one?

 

[Gazhole]

I didn't, but my lower back is pretty strong. I made a point of strengthening it a tonne after my back injury. If you feel it would help, go for it. Theres no point getting an injury!

Huge congratulations on that set, dude! Thats incredible intensity! Fucking tremendous work

 

[rockhardly]

I think I have a strong back as well, maybe not so much in the endurance category though. I am deading 4 sets of 8 at 275# and going to 280# this thurs. What type of excercises do you do for your lower back? My favorite is deads. How did you injur your back?

 

[Gazhole]

I think I have a strong back as well, maybe not so much in the endurance category though. I am deading 4 sets of 8 at 275# and going to 280# this thurs. What type of excercises do you do for your lower back? My favorite is deads. How did you injur your back?

A hell of a lot of stretching was the main part of my rehab, which i continue to this day. Im stretching the posterior chain for ten minutes on its own after every workout.

As for exercises, planks and supermans/back extensions for the core aspect, weighted hyperextensions, obviously deadlifts and squats. I like doing a lot of single arm overhead pressing for core aswell. Its all helped a tonne, either by strengthening the lower back, or the areas around it to take some of the strain off.

I injured my back doing bulgarian squats, lost my balance, and bent sideways at the torso and wrenched my sacro-iliac joint causing shitloads of pulls all the way up the right side of my back. 6 months being pigheaded and not getting it treated resulted in lots of imbalances, strains, pulls, and posture problems that took over 18 months to put right, lol.

Thats my sob story

 

[rockhardly]

Damn, dude. OUCH!

Stretching more regularly is something I definately need to work on.

I started doing standing single are DB presses, but the weight I could do decreased, so I went back to double. Has this been your experience?

 

[juggernaut]

Hey Gaz, you really want to torch your thighs? Try using LPS stretching on your quads. It's friggin gross the burn you get.

 

[NiagaraBalls]

To answer Sprayherup's q, I've always read about this as a 2 set program, taking a few mins to recover between them (you'll need it). I do 2X20 for 305 lbs (as of the last workout). I've been doing these on and off for several years and they do get easier as you go. Your legs become more endurance oriented and you'll be surprised.

I generally add 5-10 lbs. to this lift every workout. Some guys don't think that's good progress. I suspect those guys don't regularly do the 20 reppers. I don't do the breathing method, just suck it up and bust out 20. If you get into a rhythm w/ it, it just becomes a mental thing and you plow through it. For me, it gets really hard at the 14th or 15th rep and I just have to focus hard and get it done.

They're exhausting and make you want to quit, but you get a hell of a burn and pump. I find if you do hamstrings afterward, you get a lot more out of whatever you're doing since you now have a ton of blood in your legs.

 

[Gazhole]

Damn, dude. OUCH!

Stretching more regularly is something I definately need to work on.

I started doing standing single are DB presses, but the weight I could do decreased, so I went back to double. Has this been your experience?

Only for a few weeks. Once you have built up the stability, your shoulders can use their full strength again.

 

[Gazhole]

Hey Gaz, you really want to torch your thighs? Try using LPS stretching on your quads. It's friggin gross the burn you get.

Sounds sexy, do you have any links? Never even heard of LPS stretching!

 

[roastchicken]

YouTube - Tom Platz 500lb 227.5kg squat for 23 reps

 

[juggernaut]

Sounds sexy, do you have any links? Never even heard of LPS stretching!

The idea behind is that you pick a stretching exercise that stretches the "bag" of the muscle. I've found one that truly works wonders for the quads. Grab a high placed bar-preferably on a smith or a squat rack; kneel into it with your ankles behind your ass with your arms held high on the bar. Hold and stretch it for 15-20 seconds. This should only be done for a couple of weeks at a time and then stopped. Wait a few weeks to begin again. You can choose which bodypart to do it, but do NOT overdo it. 2 week maxes.


This type of stretching is ideal for bulking because the theory goes that it stretches the sheath out and will enable more nutrients in, enabling more growth. Since a bulk cycle enables more nutrients and calories, it makes it a good move to do. Another idea is to pick your lagging bodyparts and utilize this method.

 

[juggernaut]

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