20 rep squats and level of advancement

[Carlos Daniel]

I was doing advanced novice SS when I though I could use a change of pace as I've been doing SS for the last 8 months, so I'm currently doing a 20 rep squats program to evaluate my testicular fortitude and get rid of any jeans that still fit my legs.
I have a question and an observation that might be of your interest.

-How does one increase the weight on a 20 rep squat in various levels of advancement? From what I understand, Strossen's book is geared towards novices with all the "30 pounds in 6 weeks" stuff which can only be novice gains. It seems that from the sources I gathered, one is supposed to add 5 lbs every workout. I can't see an intermediate adding 90 lbs to their 20 RM in 6 weeks or gaining 30 pounds of BW.

That being so, am I right to assume that an intermediate would add 5 lbs/week to his squats while doing a 20 rep program?

-As a person of nerdy tendencies, I borrowed a pulse oxymeter to check oxygen saturation and how it is affected by 20 rep squats. To my surprise, it didn't fall at all, always remaining above 96% in the three occasions I measured it, which was right after racking the bar. Just thought you might be interested in this piece of data.

When I do see Jesus in a couple of weeks during my set of 20, I'll tell him you said hi.

[Mark Rippetoe]

My experience with 20-rep squats indicates that the nasty bastards are best done once/week with 10 lb. jumps, at the intermediate level. Novices will not find this an optimum program. This might work for 6 weeks if you get out without knee tendinitis.

[Carlos Daniel]

So, suppose one does the set of 20 on monday, what should one squat on wednesday and friday?

[TTT]

This is almost exactly what has happened to me.
I've been doing 20 rep squats for the past 7 weeks.

Some stats.
33 years old
5'11" or so
88kg

1rm squat is 160kg

week 1
80kg = 20 reps

week 2
85kg = 20 reps

week 3
90kg = 20 reps

week 4
95kg = 20 reps

week 5
100kg = 16 reps, then 13 reps for second set

week 6
100kg = 20 reps

week 7
105kg = 13 reps, then 10 reps for second set

I didn't see jesus..
All I saw was my dog licking my face as I lay flat on the floor after the sets from week 3 onwards.

my right knee is pretty sore and am thinking of going back to something that doesn't involve 20 reps.. lol

I agree with RIP..
use this tool sparingly.

only other thing I will add is that I do these with high bar and narrow(er) stance than RIP advocates..
Purely because of time under the bar.
I recorded my 100kg session.. I believe it was about 3 minutes..
1 take 3 breaths between each rep (ends up being like 4 or 5 breaths towards the last bunch of reps).
and a low bar position for 3 minutes just does not work for me..

Good luck.

[Mark Rippetoe]

So, suppose one does the set of 20 on monday, what should one squat on wednesday and friday?

Very light 5s on Wed, and maybe 2 x 5s heavy on Friday.

[Carlos Daniel]

@ TTT

I am doing 120 kg on my 20 reps sets but I estimated my 1RM to be around 140 kg. Strange. Aren't 20 rep squats meant to be done with 80% of one's 1RM?

@Rip

Thanks, I'll keep that in mind when I become an intermediate and feel the urge to grow or die.

[TTT]

Carlos - If you can do 20 reps in 1 set with 120kg, then your 1rm is going to be WELL over 140kg. lol

I highly doubt that you could do 20reps with 80% of your actual 1rm.

[Mark Rippetoe]

I think about 70% is closer to reality.

[Carlos Daniel]

I just might try doing a 1RM or a double next Monday to see where this leads me. I will be all "paint me green and call me hulk" happy if I can get a double with 160 kg or even 150 kg.