So my summary of a 20 rep squat programme.
Firstly let me start with an admission. I screwed this up. I thought I had more room on the bar than I do so I was aiming for 150kg 20 reps. The fact that I could not attempt this is frustrating.
Let me start with the results.
FS - 110kg for 7 reps (est 1RM 135kg)
Incline bench - 50kg 20 reps
Back squat - 136kg 20 reps
One arm row 50kg 12 reps
FS - 124kg for 6 reps (est 1RM 148kg)
Incline Bench - 66kg for 24 reps
Back Squat - 140kg max 22 reps
One arm row - 60kg max 10 reps (last attempt was 62kg x 5).
Also - noticeable size gains around the shoulders, back, bicep area and upper traps. Even un flexed at 30% BF I have noticeable shoulder muscles. Which is cool.
I’m heavier by about 3kg. Some of this is fat and I have had to expand my belt by 1 notch.
Overall very happy. In 6 weeks I’ve added ½ inch to my arms and 13kg to my front squat, my incline bench has exploded as has my one arm row. I’m pumped.
My mistakes - recovery. When I started this @T3hPwnisher told me this was a lesson in recovery. I took this on board and “thought” I had it worked out. I did not. This is a lesson in under planning as much as anything else. I did not plan this enough. If I could go back I’d do this differently.
Having a strength element in there as well as higher rep stuff was a mistake. I should not have had the 531 OHP in there at the start and dropped this. Again recovery for these different types of training is different. Strength stuff takes MUCH more out of you. And if I were to do this again (and I might) I would not do the front squats. I would run the programme as written.
I might also do 18 workouts over 7 ½ weeks doing one workout every 3 days.
There is also the metal side of this.
20 rep squats feel like you’re going to drop the weight after 15 reps. And with no safety bars I kept pussying out. I’m a bit embarrassed about that. I hit 20 reps on the last day and then within 2min done another 6 reps. If I was able to stand I should have done more reps. But I was shitting myself.
- There are NO positive physical attributes that are not helped by high rep squats. I am 100% convinced of this. Never will I go a training cycle without high rep squats.
- I need to work harder. I have seen better results due to harder work.
- I need to start paying much more attention to my recovery. This is my downfall. I eat enough protein. But the rest is a mess. This has started and I’m on track. I’m reading more on this and I’m measuring my meals ETC now. So lets hope I carry this on.
- Lastly - the deload. I have never “needed” a deload like this before. My hip hurts. My sleep is out of joint. I’m ALWAYs tired, I’ve missed training targets by 25% (I got to 16 reps not 23). I’m a mess physically. Again I was told this was a lesson in recovery and “thought” I understood this. I did not. Live and learn.
Please see video of my 124kg front squat. Excuse my sons video work (he’s 5) and my grunting (I’m working hard).