06-29-2012, 09:43 PM
This is week 3 of my 20rep squat program. Instead of backtracking, I’ll just start here.
I’m doing a very slightly modified version of John McCallum’s 20rep squat program: overhead presses replace press-behind-the-neck, in order to avoid shoulder injuries; floor presses replace bench presses because I don’t have a bench. I’m doing floor presses to the neck to stimulate the upper pecs, an adaptation of Vince Gironda’s neck bench presses.
Squats are going up 10# per workout, everything else by 5# per workout.
I work out in my garage. I have an olympic barbell, an ez bar, and 300# of weight. For squats, I use the Steinborn lift to get the bar on my shoulders. Someday I’ll get a power rack.
It had “cooled down” to 95 degrees by the time I worked out today. (It was 102 at 10am this morning.)
3x12 65# overhead press
1x20 145# squats (this is my current bodyweight)
1x20 25# ez bar straight arm pullovers
3x12 85# floor press to the neck
1x13 85# bent rows
– and I stopped here because I was about to vomit. I took a break to cool down and dry heave into the toilet. I’ll resume the rest later tonight.