Time to become a man - 20 rep squats

[16bit]

I have decided to change my program up so have started a new log.

I was doing some basic linear progression. My previous log can be found here http://startingstrength.com/resource...ad.php?t=47379

Stats for that one where

15 weeks
BW was: 147lbs finished: 172lbs

Squat sets 3x5 started 87.5kgs: finished: 123kgs
Squat max started 110kgs: finished: 140kgs

Deadlift sets 1x5 started: 115kgs: finished 150kgs
Deadlift max started: 145kgs: finished 175kgs

Bench sets 3x5 started: 75kgs: finished 99kgs
Bench max started: 97kgs finished: 112kgs

All in all the most successful program I have ever done in the previous 15 years of fucking around doing bb shit.

I was 1.5 weeks away from finishing my 16 week plan but got injured from coming off my bike.

My knee got bruised up pretty good so I have rested for the past 2 weeks and thought instead of re setting everything I would just try something new for a while and settle into texas method after I finish this.

So enter my crazy idea of trying an 8 week 20 rep squat program for a challenge exactly 8 weeks out from my wedding with a $2000 suit already purchased (its sexy as fuck and fitted). Might need to watch my waist!!!

My previous 5 rep working set on squats was around 120kgs or 264lbs so I am going to work back from that to get my starting point for the 20 rep program.

I will do it over 8 weeks, with 1 x 20 rep set on Tuesday and a lighter 3 x 5 day on Saturday. I was planning on doing 2 20rep days but Andy suggested I do 1 with a lighter day after.

Starting weight is about 78kgs or 171.6lbs.

My diet will remain largely similar to what I am on at the moment but I might need a few more carbs and bit more milk.

I have also added HMB and Beta Alanine to my pre/post workout drink that already has BCAA and Creatine.

The program will look as follows to start with:

I start tonight, wish me luck.


Tuesday:
Squats 1x20 @ 85kgs with 5kg progression
Rows 2x10 @ 80kgs with 2.5kg progression
Bench 2x10 @ 180lbs (plates at the benches are in lbs for some stupid reason) with 5lbs progression
Pull ups 2xMax @ BW hopefully with more reps
Curls 3x8 @ 70lbs with 5lbs progression

Saturday:
Squats 3x5 @ 100kgs with 2.5kg progression
Deadlift 1x5 @ 150kgs with 2.5kg progression
Press 2x10 @ 30kgs with 2kg progression
Dips 2xMax @ BW
Chin ups 2xMax @ BW
Sled 4x2 @ +190lbs with 5lbs progression
Curls 3x8 @ 70lbs with 5lbs progression

[16bit]

Week 1 - Workout 1 - 01/07/14

Ok so I did my first 20 rep set.

I was actually nervous.

But I got through it. It wasn't so hard weight wise (yet) but it was quite taxing. My lower back was a bit fatigued towards the end. The first one took a bit under 2 minutes.

So today's workout was as follows

Squats 1x20 @ 85kgs
Rows 2x10 @ 80kgs
Bench 2x10 @ 180lbs
Pull ups 1x12 and 1x10
Curls 3x8 @ 70lbs

[Jsutt]

I found that 20 rep squats gave me hellacious thigh cramps, make sure you stretch at night man...I'm crossing my fingers for you!

[16bit]

yeah i made a big point to have a good stretch after.

actually don't feel too bad this morning, but when the weights go up is going to be terrible.

i ride to work as well.

[Simon Rest]

Fark, I'm getting DOMS just reading about it. good luck!

[CraigDuffield]

I've done similar workouts in the past and had nice results. The riding to work might help - I often found that an easy ride or a brisk walk the day after the 20rep set helped keep things moving along. Nerves are normal, don't forget to breathe.

[16bit]

fucking DOMS!! haven't felt this sore in a while.

hopefully the bike will help loosen me up this morning.

[16bit]

Week 1 - Workout 2 5/07/2014

today is a lighter day on the squats with some heavy deadlifts.

everything went really well.

i was really happy with my squats, i filmed all sets and have fixed my depth issue it would seem. a few other things to need attention but all in good time.

deadlifts went well considering that i have not done them in 3 weeks. i picked up right where i left off which is great.

sled was punishing.

Squats 3x5 @ 100kgs
Deadlift 1x5 @ 150kgs
Press 2x10 @ 30kgs
Dips 2x14 @ BW
Chin ups 1x12 and 1x10 @ BW
Sled 4x2 @ +180lbs
Curls 3x8 @ 70lbs

[16bit]

Week 2 - Workout 1 - 08/07/14

Man today was pretty hard. First rep i almost fell forward and had to recover, not a great start.

I got through them fine though in the end. Belt was 1 notch too tight which made breathing a little harder.

So today's workout was as follows

Squats 1x20 @ 90kgs
Rows 2x10 @ 82.5kgs
Bench 2x10 @ 185lbs
Pull ups 1x11 and 1x10
Curls 3x8 @ 70lbs

[16bit]

Week 2 - Workout 1 - 08/07/14

Man today was pretty hard. First rep i almost fell forward and had to recover, not a great start.

I got through them fine though in the end. Belt was 1 notch too tight which made breathing a little harder.

So today's workout was as follows

Squats 1x20 @ 90kgs
Rows 2x10 @ 82.5kgs
Bench 2x10 @ 185lbs
Pull ups 1x11 and 1x10
Curls 3x8 @ 70lbs