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Old 08-27-2011, 06:30 AM   #1
Carl1174
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Default Carl1174's 20 Rep Squat Experiment

I want to do something different and i want something that will help me burn fat. I want something with higher rep ranges to help the loss of fat (I know high reps dont cut muscle... but I want something with a higher tempo to act more like cardio and to keep things moving along quickly....) So i am doing a 20 rep squat experiemts for 9 weeks (or until I cant cope with it any more) basically from after i come back of vacation (Otober 16th until the week before Christmas)... I was going to just do one program, but I like the idea of a bit of variety and being able to have varying levels of intensity through the week.

The 20 Rep Squat program i will be using are;

Week 1 (on alternaing days, Mon/Wed/Fri)

The Original 20 Rep Squat Program (John McCallum, 1968)
Behind-the-Neck Press: 3x12
Squat: 1x20
Pull-Overs: 1x20
Bench Press: 3x12
Bent-over Rows: 3x15
Stiff-legged Deadlift: 1x15
Pull-overs: 1x20

Randall J. Strossen's Super Squat Program
Squat: 2x10
Bench Press: 2-3x10
Bent-over Rows: 2-3x10

20 Rep Squat Program (Scaled Down)
Squat: 1x20
Pull-Overs: 1x20
Stiff-legged Deadlift: 1x20
Dips: 2x10
Bent-over Rows: 2-3x15

Week 2 (on alternaing days, Mon/Wed/Fri)

20 Rep Squat Power Program
Power Cleans: 5x3
Squat: 1x20
Standing Push Press: 2-3x12
Chin-Ups: 2 sets to failure
Dips: 2x10
Conventional Deadlifts: 1x20

Randall J. Strossen's Super Squat Program
Squat: 2x10
Bench Press: 2-3x10
Bent-over Rows: 2-3x10

"Big 3" 20 Rep Squat Program
Squat: 1x20
Pull-Overs: 1x20
Conventional Deadlift: 1x20
Pull-overs: 1x20
Bench Press: 2-3x10
Bent-over Rows: 2-3x15
Standing BHTNP: 2-3x12

Then week 3 repeat week 1, week 4 repeat week 2, etc etc untill 9 weeks are up. I have included the Randall J. Strossen's Super Squat Program mid week on both weeks as a reduced volume workout, to give me a bit of a break and to give me a workout where i will have enough time to include a cardio session...

I will take measurements before and after and will push for progression where i can.

I will do cardio after workout 2 each week, and possibly one off day... If i am up to it

Untill then i will carry on with my existing log... Carl1174 Buiulding a Classic Physique and probably use some workouts to get an idea of starting weights...

Dont know if this will grow me, increase strength or kill me and make me waste away, but its gotta be fun trying it out

Carl.

Last edited by Carl1174; 08-27-2011 at 08:50 AM.
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Old 08-27-2011, 07:51 AM   #2
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You are very brave doing that many squats a week! In for the win!
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Old 08-27-2011, 07:56 AM   #3
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Originally Posted by Spartigus View Post
You are very brave doing that many squats a week! In for the win!
Well its 60 squats per week, which is less than a 3x per week 5x5, but obviously they are gonna be heavier. I may do the mid week workout with a lighter weight than the other two workouts. i will have to see how I respond

Carl.
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Old 08-27-2011, 08:06 AM   #4
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20 rep squats are a lot tougher than they appear. Will you be doing the breathing squats as described in Strossesn's stuff? Just don't get frustrated, as they are very very humbling. I believe you will see some surprising growth with this routine, if you are patient with it.
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Old 08-27-2011, 08:10 AM   #5
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Originally Posted by bamazav View Post
20 rep squats are a lot tougher than they appear. Will you be doing the breathing squats as described in Strossesn's stuff? Just don't get frustrated, as they are very very humbling. I believe you will see some surprising growth with this routine, if you are patient with it.
I have done them before, but not on a conststant basis as part of a routine. I will take my 10-12 regular weight and try to stay under the bar for 20, breathing very deep and taking my time on each rep, except maybee on the second WO of the week where I may just use a proper 20 rep max.

I dont know whether I will grow much, but i am hoping the test released from all the squatting will at least stop me burning any muscle away... like I say, its a bit of an experiment really, whats the worst that can happen

Carl.
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Old 08-27-2011, 08:34 AM   #6
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Best of luck mate. You masochistic sob.
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Old 08-27-2011, 08:36 AM   #7
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cheers Ab's...

Carl.
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Old 08-27-2011, 08:43 AM   #8
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Brave, brave man.

I wish you luck with that plan, but I might make a few suggestions, if I may...

I have done many 20 rep squat cycles, and on every one of them I end up gaining weight, not losing weight. They just make me so very hungry and I have to eat extra to fuel recovery and feel normal. Doing that on a cut would completely wipe me out in very short order. But you are not me so it will be interesting to watch. I might try to use a high carb day for squat days and low carb days the rest of the time. That may work really well.

I've had the best luck with 20 rep squat cycles by starting with a 20 rep weight (not 10 or 12 rep weight) and building up the tolerance and conditioning for a few weeks as the weight gets heavier. A little build-up phase goes a long way to extending the cycle.

For warm-ups, I've had great luck with doing progressively heavier sets of five reps. Work up to a challenging weight for five reps and then drop the weight for your 20 rep set. The lighter weight has a real confidence building effect.

I respect anybody willing to take on the challenge of a 20 rep squat cycle. I'll be watching with great interest and cheering you on. Hope you don't mind me throwing out those tips.

Lastly, don't be afraid to drop the 20 reppers to twice a week. I've had better success with twice a week and Rader even said if he re-wrote the routine that he'd have you only doing them twice a week. Perhaps you could make one of the sessions a 2x10.
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Old 08-27-2011, 08:49 AM   #9
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Brave, brave man.

I wish you luck with that plan, but I might make a few suggestions, if I may...

I have done many 20 rep squat cycles, and on every one of them I end up gaining weight, not losing weight. They just make me so very hungry and I have to eat extra to fuel recovery and feel normal. Doing that on a cut would completely wipe me out in very short order. But you are not me so it will be interesting to watch. I might try to use a high carb day for squat days and low carb days the rest of the time. That may work really well.

I am thinking of not really cutting calories as such and hoping the workouts will put me in to a deficit, but the idea of higher carbs on wo days is definitely something i think i will need to do.

I've had the best luck with 20 rep squat cycles by starting with a 20 rep weight (not 10 or 12 rep weight) and building up the tolerance and conditioning for a few weeks as the weight gets heavier. A little build-up phase goes a long way to extending the cycle.

Another fantastic idea, thank you. I will use a proper 20 rep weight and like you say build up the tolerance. would i then add weight each session ? or each week ? What would you suggest ?

For warm-ups, I've had great luck with doing progressively heavier sets of five reps. Work up to a challenging weight for five reps and then drop the weight for your 20 rep set. The lighter weight has a real confidence building effect.

Ok so say 80 x 5/100 x 5/120 x 5 then 80 x 20... some thing like that ??

I respect anybody willing to take on the challenge of a 20 rep squat cycle. I'll be watching with great interest and cheering you on. Hope you don't mind me throwing out those tips.

Lastly, don't be afraid to drop the 20 reppers to twice a week. I've had better success with twice a week and Rader even said if he re-wrote the routine that he'd have you only doing them twice a week. Perhaps you could make one of the sessions a 2x10.
I wil make the second session each week a 2x10

Thanks again for the tips, its good to hear from someone that has done actual 20 rep cycles, I really appreciate it.

Carl.

Last edited by Carl1174; 08-27-2011 at 09:43 AM.
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Old 08-27-2011, 10:20 AM   #10
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I like your basic plan Carl. I think there is a little bit of fine tuning that can be done, but it looks like a good plan.
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