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70sBB 03-05-2012 10:21 AM

20 rep squat question
This is mainly for research and future application. What is an appropriate weight to use or expect for 20 reps squats if your squat max is 275, 315, 365 and 405 pounds? Looking for some ballparks ranges.

Off Road 03-05-2012 10:28 AM

On average you'd subtract around 100 lb from your 1RM Squat and use that as your end goal for 20 reppers. The stronger you get, the more you have to reduce it. A good goal for 20 reppers is to work up to 300 lb x 20 reps. That seems to be a magic number where you have to work very hard to get there and you will start seeing great results from it. Not a lot of guys in the 300 lb club and even fewer in the 350 lb club. If you can reach 400 lbs, then you are in an elite club.

BendtheBar 03-05-2012 10:40 AM

I don't have a ton of experience with 20 rep squats. I have made perhaps 3 runs with them. When my squat max was 405 I started with 225 and built up. When my max was 500 I was using around 275 for 20 reps. I had much more in the tank but simply had training ADD and moved on before trying for 315x20. Even 275x20 was gut busting.

I would say if you're one rep max is 275 you should probably start with 135 and build up.

Off Road 03-05-2012 10:45 AM

I would also add that to be good at 20 rep squats you will need top end strength and great conditioning. So, start pulling that sled or pushing that Prowler.

BendtheBar 03-05-2012 10:50 AM

Conditioning played a big role for me. Strength was there at 275x20, but I knew I had to commit to better conditioning if I wanted to push up and up and up.

70sBB 03-05-2012 11:01 AM

If I don't have a prowler would hill sprints be a good choice or should I stick with running?

dmaipa 03-05-2012 02:31 PM

hill sprints will be much better than just running..start of slowly and progress from there. Most people go crazy on hill sprints right off the back and it effects the rest of their week.

Off Road 03-05-2012 02:43 PM

Ya, hill sprints would work very well.

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