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Old 12-09-2011, 09:38 AM   #1
Off Road
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Okay, I've been waiting a long time for a forum like this. A forum where there are advanced guys that are open-minded when it comes to reaching your goals. A forum where everybody is less dogmatic than I am (haha). A forum where I might get some new ideas that I haven't thought of myself...

My ultimate goal is , and has been, to squat 500 lbs AND squat 400 lbs for 20 reps. I have a singular focus and everything else is just there to keep me strong and balanced. In fact, if all I could do is squat and press I'd be a happy man. But I'm realistic and keep more lifts in there.

Several times in the past I've focussed on the 20 rep squat just to get injured or stalled when I get past 350 lbs. I've tried mostly the method of starting light and adding various ammounts of weight to the bar each week. I tried fast progression and micro-loading. I usually warm up to a heavy set of five reps and then drop the weight for my 20 reppers.

I have come to the conclusion that I need more top-end strength and better conditioning to reach my goal. To that end I am doing a standard 5/3/1 routine and a bunch of conditioning stuff like Sled, Prowler, and hill sprints. I figure if I can get my top-end squat up to 500 and have solid conditioning I'll be able to reach my goal.

I am now looking for tips or ideas that others may have in order for me to try to reach my goal. I'd sure like to reach it by the time I turn 50, which is just under 2 years away.

If you need any more information, just ask...
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Old 12-09-2011, 10:18 AM   #2
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400x20 is a great goal. Something I have always wanted myself, but I stalled at 405x5.

I spent some time creeping up with 20s but always reached a point where I stalled. One thing I never considered looking back was periodizing my work. I did a 20 rep set every week and rarely did real heavy work. I also rarely allowed back off sets/weeks where I did 20 reps with less than my top 20 sets.

What I am wondering right now is how well some lighter 20 rep sets would improve conditioning. Just throwing out ideas, but what if one week you did a max 20 rep set, and the next you did heavier work followed by 2-3 sets of 225 @ 20 for conditioning. Brutal, I know, but I figured I would toss out an idea, perhaps a bad one

Also, have you ever gone the microloading route? This could be something that might take 12 to 18 months or longer to work up to. Since you hit 350 x 20 previously, microloading might be some beneficial.


Not sure if any of these thoughts are worth much, but I figured I would spill what came to mind to get the conversation started.
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Old 12-09-2011, 10:23 AM   #3
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There is an old article about a Scottish fella who did the 400x20, it appeared in an old issue of THG. I'll try and dig it up, from what I can recall his max was well over 500/
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Old 12-09-2011, 10:35 AM   #4
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One thing I never considered looking back was periodizing my work. I did a 20 rep set every week and rarely did real heavy work. I also rarely allowed back off sets/weeks where I did 20 reps with less than my top 20 sets.
One of the things I started to try out was doing my 5/3/1 squats and follow them with a 20 rep set. On 5s week I'd use 50% for the 20 reppers, on 3s week I'd use the 60% for the 20 reppers, on 1s week i'd use 70% for te 20 reppers, and on deload week I'd use 40% for 20 reppers only. But I stupidly switched routines before seeing it through. Perhaps I would revisit this again.
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Old 12-09-2011, 10:36 AM   #5
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There is an old article about a Scottish fella who did the 400x20, it appeared in an old issue of THG. I'll try and dig it up, from what I can recall his max was well over 500/
I've read that article and that's where I came up with the 500 lb max figure. Also, Iron Addict used to preach top-end strength and conditioning for big 20 reppers. My experience also suggests they are both correct.
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Old 12-09-2011, 10:49 AM   #6
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Where are you now? I just want 405x1 right now. Lol.
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Old 12-09-2011, 10:55 AM   #7
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Where are you now? I just want 405x1 right now. Lol.
I am starting over right now because of some down time. My best squat is is 450 lbs to a 14" box, but right now I'd be lucky to hit 400 lbs. My best 20 rep squat is 350 lbs, but right now I'd be really lucky to hit 300.
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Old 12-09-2011, 11:44 AM   #8
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I've read that article and that's where I came up with the 500 lb max figure. Also, Iron Addict used to preach top-end strength and conditioning for big 20 reppers. My experience also suggests they are both correct.
The Tight Tan Slacks of Dezso Ban: Breathing Squats – From 70lbs. to 400 x 20

If this is the same article we're talking about he says he hit about 500x1 at the same time he was doing 320x20. The actual 400x20 eventually translated into 600x1. I would think that's pretty accurate.
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Old 12-09-2011, 12:03 PM   #9
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We have that article on the forum as well:

http://muscleandbrawn.com/forums/cla...on-comish.html

If it's old, it's here somewhere
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Old 12-09-2011, 01:31 PM   #10
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If this is the same article we're talking about he says he hit about 500x1 at the same time he was doing 320x20. The actual 400x20 eventually translated into 600x1. I would think that's pretty accurate.
Yup, that's the same article. I had my numbers off obviously, probably wishful thinking. But, in my favor is that I am really good at getting reps with a high percentage of my 1RM. Probably from starting with 20 reppers and revisiting them frequently.
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