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Old 12-03-2009, 10:20 PM   #11
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I really dislike micro-loading, but this is one instance that I could see its benefit. For those upper-body or even if you feel stuck with the lower body, use fractals(spelling) to steadily increase weight. With those, you can add a half-pound to 5 pounds at a time. It's still progressive overload.


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Originally Posted by strkout35 View Post
i'll absolutely run a log once i start it i've decided i'm doing this after i finish up grims beginner routine maybe another month or two...

a couple questions. i know it says to try and add 5 pounds to squats every workout but should i aim for 5 lbs on all the other lifts too? seems kinda difficult with the high rep range
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Old 12-03-2009, 10:25 PM   #12
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Originally Posted by strkout35 View Post
sounds good once you figure it out shoot me a PM i'll def get it that way
as it stands now this is the routine

2x a week A/B routine

A
A1.Breathing Squats- 1x20
A2.Pullovers- 1x20
Bench Press- 1x10*
BB row- 1x10*

B
A1.Breathing Squats- 1x20
A2.Pullovers- 1x20
Shoulder press- 1x10*
Back exercise^- 1x10*

*this is a rest pause set using your 5rm
^any compound move will do, DB row Chinup etc

add 5ibs to each exercise (except pullovers) every workout
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Old 12-03-2009, 11:07 PM   #13
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Grim,
I know it "20 rep squat", but why no form of deadlifting? Just wondering...
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Old 12-03-2009, 11:32 PM   #14
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Originally Posted by kman025 View Post
Grim,
I know it "20 rep squat", but why no form of deadlifting? Just wondering...
because its only a 4-8 week cycle, if you really want to feel like death warmed over then do dedlifts instead of squats on b day
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Old 12-04-2009, 12:54 AM   #15
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Originally Posted by strkout35 View Post
a couple questions. i know it says to try and add 5 pounds to squats every workout but should i aim for 5 lbs on all the other lifts too? seems kinda difficult with the high rep range
I've run a layout very similar to what you have put forth. Yes, try for 5 pounds more each time on the squat IF YOU HIT 20 REPS! Run this long enough and you WILL, I promise, fail before 20 at some point. When that happens, repeat that weight at your next workout and try for even one more rep if not the full 20. For the other exercises (except pullovers and SLDL), I used an 8 - 12 rep range for three sets, meaning I would find a weight where I could just manage 8 reps for three sets. Then each successive workout I would try for more reps until I got 12 across, then I'd increase by 5 pounds next workout.

This is a very solid plan, and will make a man out of you in very short order. Start by doing three workouts per week, but after three weeks or so, be prepared to cut back to two. I wish you the best of luck, and am anxious to read your log.
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Old 12-04-2009, 08:18 AM   #16
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Originally Posted by big valsalva View Post
Yes, try for 5 pounds more each time on the squat IF YOU HIT 20 REPS! Run this long enough and you WILL, I promise, fail before 20 at some point. When that happens, repeat that weight at your next workout and try for even one more rep if not the full 20.
Good post.

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For the other exercises (except pullovers and SLDL), I used an 8 - 12 rep range for three sets, meaning I would find a weight where I could just manage 8 reps for three sets. Then each successive workout I would try for more reps until I got 12 across, then I'd increase by 5 pounds next workout.
This is how I recommend attacked the other exercises, though I prefer 6 to 10 or 5 to 8 reps. When you hit the rep ceiling, then add weight. Sooner or later this will happen anyway, whichever way you approach it.
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Old 12-04-2009, 09:27 AM   #17
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Originally Posted by big valsalva View Post
This is a very solid plan, and will make a man out of you in very short order. Start by doing three workouts per week, but after three weeks or so, be prepared to cut back to two. I wish you the best of luck, and am anxious to read your log.
Excellant overall post Val.

The point about being prepared to cut back to two workouts is really good info. It's a solid idea to push to an overreach, then back out of it. This can really spur some serious growth. For it to happen though, you have to be willing to step back.

I've been pushing hard on my squats hitting them two times a week, and always pushing for more. I can feel the effects starting to pile up, and thats good. I think one more week is all I can push, then it will be time to step back.

Knowing whats happening, and how to use these tools to your advantage is a good tool to have.

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Old 12-04-2009, 04:34 PM   #18
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because its only a 4-8 week cycle, if you really want to feel like death warmed over then do dedlifts instead of squats on b day
i didnt know it was only for 4-8 weeks. thanks for clearing that up
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Old 12-04-2009, 06:46 PM   #19
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Just a suggestion. I tried 20 reppers both ways, once with the squats up front, followed by other lifts, and in the next cycle, did the other lifts up front and squats at the end. In general, I prefer the second variant. Unless your key focus is squat, I would suggest doing the squat+pullover superset at the end.



kman, 20 rep squat + heavy deads in the same session is a killer. It can be done. I did it for 5 weeks. No more. Because I ended the 5th week with a back muscle pull

As grim says, this one is for 4-6 weeks; so you can safely skip the deads for a short while and then get back to them after this quick and dirty bulking program.
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Old 12-04-2009, 07:35 PM   #20
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The thing about the 20 rep squat program being a short blast is that it is absolutely brutal. B-R-U-T-A-L brutal. Your body takes a beating. Your recovery systems are challenged. But for me the hardest part is the mental aspect. You're about to spend the next three minutes of your life with an incredible amount of weight on your back. Can you do it? Is it worth it?

The answer to the second question is an emphatic "YES!" If the answer to the first question is anything less than that, then you're already defeated. "I don't know," won't cut it. The routine is as much about mental toughness as it is anything else. It is a valuable tool, and I commend the OP for having the fortitude to step under the bar.

To the OP: When you start your log, give us some stats, and if you could take some before and after pics. This is gonna be good.
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