20Rep Squats - The Results

[scotts]

I just completed my first 20-rep squat cycle, and thought it might be of some interest to the board. I alternated bench/press each workout and then did chins, power cleans, or db-rows to finish the workout. I'm 35, 5-10", starting weight 190, ending weight 200 (as of today).

Date Squat BW Bench/Press
11/03 230x20 190 Press: 120 3x10
11/05 235x21 191 Bench: 180 3x10
11/07 240x20 192 Press: 122 3x10
11/09 245x20 192 Bench: 182 3x10
11/12 250x20 193 Press: 125 3x10
11/15 255x20 194 Bench: 185 3x10
11/17 260x20 195 Press: 127 3x10
11/19 270x20 196 Bench: 187 3x10
11/22 280x18 196 Press: 130 3x10
11/25 280x20 197 Bench: 190 3x10
11/28 285x20 197 Press: 132 3x10
12/01 290x20 198 Bench: 192 3x10
12/05 300x20 199 Press: 135 3x10

I was doing 5# increases at first, and the sets were unnecessarily hard because I was breathing too much between each rep. This just increased my total time under the bar, making me hyperventilate too soon (around rep 12). By 11/15 I had a better pattern: Reps 1-5, no breaths. 5 breaths. Reps 6-8 no breaths. 5 breaths. Reps 9-10 no breaths. 5 breaths. Reps 11-15 with 1-3 breaths between reps. Reps 16-20, 5 or more breaths between each rep (but always as few breaths as possible). This pattern so much improved my performance that I was able to pull off a couple of 10# jumps.

I only missed one workout (11/22 with 280), and I felt so terrible about it afterwards that it was a good motivator for not giving up again in later workouts. The final jump from 290 to 300 was fueled by my desire to just GET DONE.

[nisora33]

Impressive. You are a brave and determined man, Scotts, and I would follow you into battle any day, good sir.

-Stacey

[StLRPh]

Any idea of what your 20RM was before the cycle?

Any carryover to your 1RM?

[stronger]

you're insane

[h k]

Did you test your 1rm before and after?

[coldfire]

you're insane

What he said.

[banthafodder]

To echo the others, what were you doing before? What program? What was your work weight? Etc.?

[JCavin]

Wow.

Just. WoW.

Makes me feel like i'm still waiting on my balls to drop...

[pbjorge12]

What was the rational behind the 20 rep squats? Also the 10rep Pressing?

Were your goals for this cycle?

[scotts]

Any idea of what your 20RM was before the cycle?

Well, I started with 230, but I probably could've started with 240, definitely more if I had the breathing down from the beginning. I'm not really sure, but I remember that 230 was far from easy, so 230 is close enough. A 20RM breathing squat is not the same as a 1-5RM squat, so I'm not sure how to compare them. a 1-5RM is a test of strength, but a 20RM is a test of will power.

Any carryover to your 1RM?

Did you test your 1rm before and after?

I haven't tested yet, but I don't think 20-rep squats did much for my 1-5RM. In fact, it will take me some time to just get used to getting under really heavy bars again.

To echo the others, what were you doing before? What program? What was your work weight? Etc.?

Basically doing advanced SS. Squatting heavy twice a week with light squats in between. Deadlifting 1x5 on light squat day (once a week) and alternating bench and press. I did power cleans and chins once or twice a week too. Before starting 20-reps, I squatted 335 3x5, benched 225 3x5, PC 210 5x3, pressed 160 3x5, and deadlifted 395 1x5, all at 190 BW. Yesterday I pressed 190 for a PR.

What was the rational behind the 20 rep squats? Also the 10rep Pressing? Were your goals for this cycle?

The rational behind 20-rep squats is that they are brutally brutally hard, and I wanted to see if I could actually do them and work up to 300x20. I'd been wanting to try them for a couple years, but also wanted to be able to start with a respectable weight. Higher reps on the bench and press were really just a change of pace, I guess.