T Nation

Super Squats


#1

I have been doing stronglifts for the past 9 months and need a change of pace. I have decided to use the 20 rep squat program. My current 1rm is 315 for squat and one day I would like to do 315 for 20 reps. I just ground out my 1st set of 20 with 185 so we shall see.


#2

Been fan of this program. Which version are you running?


#3

I believe it is one of the original routines.
Behind neck press 3x12
Squat 1x20
Pullover 1x20
Bench 3x12
Row 3x12
Pullover 1x20
Sldl 1x15
I’ve spent most of my training years in the lower rep range. I find this workout challenging.


#4

Yup, that’s a very solid approach. I ran it damn near 10 years ago with a slightly more abbreviated approach.

You read the book? Amazing read, one of my favorites.

You’re going to have a blast with this. It’s also absolutely going to suck, haha. Excited to see how you do.


#5

I haven’t read the book yet just some articles I’ll check that out though. I’m going to do a training update here every 2 weeks to show the progress. Thanks for the encouragement.


#6

When you did the program did you do the 2 day a week or the 3 day a week programming? I’m concerned about DOMS as the weight gets heavier.


#7

3 days a week. The easiest way to prevent DOMS is to keep training the muscle, as it flushes fresh blood into it. Time spent resting just makes things hurt worse.

That said, outside of training, all I did was lay around and eat, haha.


#8

Hahaha good deal, I’ll just push for 3 days as well. Unless I’m dead or dying I keep going lol.


#9

Update. In the middle of week two and I have modified the program. I changed it to one push and one pull and rotate through the week. The squat just takes all my energy. I’m going to be going for 205x20 on wed. So far so good.


#10

That’s the same approach I ended up running with it. You can still get plenty big with the limited volume, as long as you’re really busting your ass on the squats. Glad to hear it’s moving up well.


#11

Complete. I finished up the program today with a 1x20 squat for 275lbs. I ended up gaining 7lbs during the program. Definitely size gains everywhere. I’m going to take a week off and cycle into a 3x3 for a while.