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Old 05-22-2012, 06:33 PM   #1
Off Road
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Default 20 Off Road Squats

Started back on a simple 20 rep squat routine...
Started out very light.
Will add 10 lbs each session.
3 big breaths between EVERY rep.

My full routine looks like:

Day 1:
Bench - 3 sets for 20 total reps
Bar Dips - 3 sets for 20 total reps
Barbell Curls - 3 sets for 20 total reps

Day 2:
20 rep breathing squats - add 10 lbs every session
Back Raises - 2 sets of 12 reps
Prowler Pushes - 6 laps x 20 yards each

Day 3:
Rest

Day 4:
Chin-ups - Ladders (5, 4, 3, 2, 1, 2, 3, 4, 5+)
Barbell Rows - 3 sets of 20 total reps
Military Press - 3 sets of 20 total reps

Day 5:
Rest

Repeat...

Last edited by Off Road; 05-22-2012 at 06:43 PM.
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Old 05-22-2012, 06:36 PM   #2
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Default Tuesday, May 22, 2012

Squats = 145 lbs x 20 reps
Finished with Back Raises and Prowler Pushes
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Old 05-22-2012, 08:09 PM   #3
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Simple, but uber.

You're a lot more wise than I am, starting the 20 reppers at 145. I always started way too high.
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Old 05-22-2012, 08:11 PM   #4
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Originally Posted by BendtheBar View Post
Simple, but uber.

You're a lot more wise than I am, starting the 20 reppers at 145. I always started way too high.
That has been the downfall of many guys, starting too heavy. I have to swallow my pride, take the weight off the bar, and build back up. It's the only way I can build the momentum and get into big numbers without burning out. Things will get heavy soon enough.
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Old 05-22-2012, 08:16 PM   #5
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Originally Posted by Off Road View Post
That has been the downfall of many guys, starting too heavy. I have to swallow my pride, take the weight off the bar, and build back up. It's the only way I can build the momentum and get into big numbers without burning out. Things will get heavy soon enough.
I always started at 225 or in the past, and by the time I was finally building some conditioning the weight was getting too heavy. I'm sure you've done this too.

In either case, I think 145x20 is enough to stimulate quads Everything else is icing.
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Old 05-22-2012, 08:15 PM   #6
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I'll be following this as this '20 rep squat' deal is very intriguing.
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Old 05-22-2012, 09:32 PM   #7
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The dreaded 20 rep squat program, the most painful squat workout in the world but one of the most rewarding. I'm glad I did it but may never do it again!

Good to see you start light OR, can't wait to see you progress into some really heavy weight!
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Old 05-22-2012, 09:56 PM   #8
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20 reppers and prowler pushes, my kinda man!

Good luck.
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Old 05-22-2012, 10:11 PM   #9
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Taking the road less traveled... 20 reps AND starting off smart.

Looking forward to see how high you can push it!
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Old 05-22-2012, 11:13 PM   #10
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Nice! Good luvk OR!
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