T Nation

30 Rep ATG Squats


#1

im 3 weeks into a 4 week lift program and today i did 30 reps as heavy as i could for the third straight week and it was terrible. anyone else ever done anythin this painful/stupid?


#2

Dave Tate?


#3

daves was a 35 rep box squat, but hes probably one of the few to go to and beyond 30 rep squats. i believe he did 315. i olympic style squat, which is totally diff than a box squat. but i didnt do 315 either. i did 260 x 30 ATG


#4

[quote]FightorFlight wrote:
daves was a 35 rep box squat, but hes probably one of the few to go to and beyond 30 rep squats. [/quote]

thats brutal and awesome!

much bravery shown there. very wicked my man!

I’m looking to get into the 8 week Hungarian program when I get back to the gym.

I can say I’ve done mega high reps heading to 100 but that was with 135 in the prime of wrestling season…and I was 275ish.

still, you are a bad ass, keep it twisted


#5

You failed to post what you consider heavy.

And I do widowmakers every monday adding 5lbs a week, next monday is 210.


#6

Yeah, not to take anything away from dave tate, but those relativley high box squats for 30 reps… then another 5 reps (not 35 reps)… well I just think it was overhyped.

But yeah bro, I’ve done 20-reppers a bit, but never 30, been thinking about trying 30 though. Gotta be straight murder though!


#7

[quote]skohcl wrote:
Yeah, not to take anything away from dave tate, but those relativley high box squats for 30 reps… then another 5 reps (not 35 reps)… well I just think it was overhyped.

But yeah bro, I’ve done 20-reppers a bit, but never 30, been thinking about trying 30 though. Gotta be straight murder though![/quote]

It was 365lbs and it was at parallel.

It would break most men in half.


#8

[quote]Ghost22 wrote:
skohcl wrote:
Yeah, not to take anything away from dave tate, but those relativley high box squats for 30 reps… then another 5 reps (not 35 reps)… well I just think it was overhyped.

But yeah bro, I’ve done 20-reppers a bit, but never 30, been thinking about trying 30 though. Gotta be straight murder though!

It was 365lbs and it was at parallel.

It would break most men in half. [/quote]

People on these forums have done 405 ATG for 20, that’s more impressive to me. I didn’t see them having a “death squat” video. And I didn’t say anything about weight in my first post. I just think that it was overhyped. Impressive? Yes, but I just don’t think it desereved the whole vid and “death squat” and blah. But his words and the vid were good, like I said, think it was just a little over the top. Just my opinion, sorry if it offends, but it’s my opinion, not anyone elses, so please continue your worship.


#9

[quote]skohcl wrote:

People on these forums have done 405 ATG for 20, that’s more impressive to me. [/quote]

I don’t know how to call bullshit as hard on this as it deserves.


#10

well my first week i did 30 reps at 225
second week was 245
this week was 260
and next and final week i will got for 270 or 275 depending on how brave im feeling

Im doing the “Prime The Pump Program” which is truthfully brutal. no one i have talked to on here has ever done it or even heard of it.


#11

i did a 42 rep drop set on the hacksquat.


#12

[quote]FightorFlight wrote:
well my first week i did 30 reps at 225
second week was 245
this week was 260
and next and final week i will got for 270 or 275 depending on how brave im feeling

Im doing the “Prime The Pump Program” which is truthfully brutal. no one that i have spoken to outside of my circle has ever tried it, but this is my third time in 2 years so we will see what happens this time around.

i cant even imagine 20 ATG squats at 405, but if i ever did it i would throw a party. lol[/quote]

can you send that to my inbox brother?


#13

well i can give you an idea of what it looks like and i have a hard copy i can email to anyone who would want it


#14

Prime The Pump Program

Monday Chest Workout 1 Sets Reps

Bench Press 1x30
Incline Dumbbell Press 1x30
Dumbbell Fly 1x30
Low-Cable Crossover 1x30
Cable Crossover 1x30
Dip 1x5

Lots of abs (your choice)


#15

Tuesday Chest/back Workout Sets Reps

Chest

Bench Press 5,5,10,15,20(2)
Incline Dumbbell Press 6,6,12(3),12(3)
Dumbbell Fly 4x 10-5(4)
Low-Cable Crossover 4x 12
-Superset With- (5)
Cable Crossover 4x 8
Dip 1x 50(6)

Back Workout Sets Reps(1)

Barbell Bent-Over Row 1x 30
Lat Pull down 1x 30
One-Arm Dumbbell Row 1x 30
Straight-Arm Pull down 1x 30
Seated Cable Row 1x 30
Assisted Pull Up 1x 5


#16

Wednesday Back/Leg Workout Sets Reps

Back

Barbell Bent-Over Row 5,5,10,15,20(2)
Lat Pull down 6,6,12(3),12(3)
One-Arm Dumbbell Row 4x 10-5(4)
Straight-Arm Pull down 4x 12
-Superset With- (5)
Seated Cable Row 4x 8
Assisted Pull Up 1x 50(6)

Leg Workout Sets Reps

Quads/Hamstrings
Squat 1x 30
Leg Press 1x 30
Dumbbell Lunge 1x 30
Leg Extension 1x 30
Leg Curl 1x 30
Reverse Hamstring Extension 1x 5
Calves
Standing Calve Raise 1x 30
Seated Calf Raise 1x 30
Leg-Press Calf Raise 1x 30


#17

Thursday Leg/Shoulder Workout Sets Reps

Legs

Quads/Hamstrings
Squat 5,5,10,15,20(2)
Leg Press 6,6,12(3),12(3)
Dumbbell Lunge 4x 10-5(4)
Leg Extension 4x 15
-Superset With- (5)
Leg Curl 4x 15
Reverse Hamstring Extension 1x 50(6)

Calves
Tri-set: (7)
Standing Calve Raise 6x 15
Seated Calf Raise 6x 25
Leg-Press Calf Raise 6x 10

Shoulder Workout Sets Reps

Delts
Overhead S.M. Press 1x 30
Overhead Barbell Press 1x 30
Dumbbell Lateral Raise 1x 30
Bent-Over Lateral Raise 1x 30
S.M. Upright Row 1x 30
Front Raise (8) 1 x5

Traps
S.M. Shrug 1x 30
S.M. Behind The Back Shrug 1x 30


#18

Friday Shoulders/Arms Workout Sets Reps

Shoulders

Delts
Overhead S. M. Press 5,5,10,15,20(2)
Overhead Barbell Press 6,6,12(3),12(3)
Dumbbell Lateral Raise 4x 10-5(4)
Bent-Over Lateral Raise 4x 12
-Superset With- (5)
S. M. Upright Row 4x 8
Front Raise(8) 1x 50(6)
Traps
S. M. Shrug 6x 12
-Superset With- (5)
S.M. Behind The Back Shrug 6x 8

Arm Workout Sets Reps

Triceps
Close-Grip Bench Press 1x 30
Overhead Dumbbell Extension 1x 30
Overhead Rope Extension 1x 30
Rope Press down 1x 30
Dip 1x 5
Biceps
Barbell Curl 1x 30
Incline Dumbbell Curl 1x 30
Preacher Curl 1x 30
Cable Curl 1x 30
Chin up 1x 5


#19

Saturday Arm Workout Sets Reps

Triceps
Close-Grip Bench Press 5,5,10,15,20(2)
Overhead Dumbbell Extension 6,6,12(3),12(3)
Overhead Rope Extension 4x 12
-superset with- (5)
Rope Press down 4x 8
Dip 1x 50(6)

Biceps
Barbell Curl 5,5,10,15,20(2)
Incline Dumbbell Curl 6,6,12(3),12(3)
Preacher Curl 4x 12
-superset with- (5)
Cable Curl 4x 8(6)
Chin 1x 50

(1) Choose a weight with which you can perform the number of reps listed without reaching failing.
(2) Drop set: do one drop set after your 20th rep by decreasing the weight 20%-30% and repping to failure.
(3) Rest-pause: after your 12th rep, drop the weight and rest 15 seconds, then rep out to failure.
(4) Run the rack: choose a weight with which you fail at 10 at ten reps, then drop the weight in 5-pound increments, repping to failure with each drop set, until you get to a weight you can lift for only about 5 times.
(5) In a superset, do both moves back to back without resting.
(6) Perform as many sets as it takes to reach 50 reps, resting as little as possible between sets.
(7) In a tri-set, do all three moves back to back without resting.
(8) Perform holding a 45-pound Olympic plate


#20

1 set of 30 per exercise? that seems kinda odd. Me and my partner used to train a 30, 20, 15, rep style. 30 reps of anything is pretty damn brutal. makes you feel like a bitch doing alternating curls with 25lb DBs. Now we do more of a start off volume to get the blood flow, and then move into heavy to break shit up. We did chest today, with a 20, 15, 8, 6 rep style, which is also pretty effective so far.