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  1. #1
    Registered User ragnar61's Avatar
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    20 Rep Squat Results

    Well I just finished my first ever 6 week "SUPER SQUATS" routine. All I can say is that it is without doubt the hardest work I have ever done and I have never experienced such awesome growth and strength gains in such short amount of time. Here are my results in just 6 weeks! I also drank 1 gallon of milk a day and started "DINASOAUR TRAINING".
    *all lifts are done raw with no straps or wraps*
    Before /// After /// Chest- 57"
    Weight - 323 // ...340 // Upper Arm- 20.5"
    Bench - 380 // ...415 // Forearm - 16.5"
    Squat - 405 x 20, 585//...451 x 20, 650 1 rep Thigh- 34"
    Millitary - 255 // ...315 // Calf- 23"
    Hang Clean - 365 // ...400!!!
    I am most proud of my hang cleans and anyone who tries this program will be amazed by what happens to your body. If you want to do this you had better mentally be ready to push your body past its brreaking point. GOOD LUCK, I would be happy to answer any questions!
    All the glory and honor of everyhting I ever do goes to my Lord and Saviour Jesus Christ!
    6'3, 333 lbs.

    NASA World CUP:
    Bench- 425 (unequipped)
    Squat- 675 (unequipped)
    GYM:
    Squat- 451 X 20
    Millitary Press - 315
    Hang Clean- 400
    40 yard sprint - 4.97
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  2. #2
    Is loving box squats! Lean_and_Mean's Avatar
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    Post pics.
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  3. #3
    Registered User Strongerthanall's Avatar
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    congrats! I have 1 week left and i am done as well. My legs are strong as hell and I'm ripped as well. I started to squat shoulder width instead of wide now and i go all the way down until my ass is almost on my calves. This was tough, but refreshing and extremely rewarding.
    Squat- 620 max. with knee wraps and belt. 405x 20
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  4. #4
    Heartless angel Memnoch's Avatar
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    I love the 20 rep squats routine, it taxes your body like nothing else. Hardcore!

    Looks like you made some great gains!
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  5. #5
    Registered User ragnar61's Avatar
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    Good luck strongerthall. I hope your reluts are as good as mine. I will post pics as soon as I can get to a computer with a scanner. I also went as deep as I could and I incorproated sandbag training to.
    All the glory and honor of everyhting I ever do goes to my Lord and Saviour Jesus Christ!
    6'3, 333 lbs.

    NASA World CUP:
    Bench- 425 (unequipped)
    Squat- 675 (unequipped)
    GYM:
    Squat- 451 X 20
    Millitary Press - 315
    Hang Clean- 400
    40 yard sprint - 4.97
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  6. #6
    Registered User LongLarry's Avatar
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    holy **** those are insane gains. Awesome job. What was your bench routine like?
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  7. #7
    Registered User ragnar61's Avatar
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    Originally Posted by LongLarry
    holy **** those are insane gains. Awesome job. What was your bench routine like?

    I alternated on mondays between heavy singles and the 5x5. I alos did bottopm bench heavy singles on mondays. On fridays I would do very heavy bench lockouts. The secret I beleive was in the sandbag training and the insane developement of my stabalizer muscles and tendon strength. I would also do a dumbell crawl where I would get in push up position with 50lb. dumbells in each hand and walk with my arms.
    All the glory and honor of everyhting I ever do goes to my Lord and Saviour Jesus Christ!
    6'3, 333 lbs.

    NASA World CUP:
    Bench- 425 (unequipped)
    Squat- 675 (unequipped)
    GYM:
    Squat- 451 X 20
    Millitary Press - 315
    Hang Clean- 400
    40 yard sprint - 4.97
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  8. #8
    Is loving box squats! Lean_and_Mean's Avatar
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    wow ive never heard of dumbell crawls i guess i have to try them sometime!
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  9. #9
    no more p chem R_N_S's Avatar
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    are there many details in this routine? or are you just doing a set of 20 rep squats 1x a week or 2x a week or somethin? **** I've only done 20 rep squats like 4 times in my life, not somethin I look forward to doing all the time!!!
    "Live like a bad son of a bitch and let's play some ball"
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  10. #10
    rhymin & stealin Oak the Toke's Avatar
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    Originally Posted by rippednshredded
    are there many details in this routine? or are you just doing a set of 20 rep squats 1x a week or 2x a week or somethin?
    ^^^^^^^^
    i was curious too. i thought that it was one set of 20 rest/pause rep squats, 3 times a week and that's it. what else did you incorporate? if you have the time then could you please post your entire workout for a week? thanks.
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  11. #11
    Registered User qwertyuiop753's Avatar
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    post your workout please
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  12. #12
    Cleaning dfm85's Avatar
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    Thumbs up

    I am pretty sure the routine is something like 20 r/p squats (with your 10rm in weight) M, W, F for 6 weeks and you have to drink a gallon of milk everyday. And increase the weight I would assume too. but I wanna hear what you did, ragnar.
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  13. #13
    no more p chem R_N_S's Avatar
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    that'd be pretty rediculous if it was MWF for 6 weeks, I'd say overtraining even for most people.
    "Live like a bad son of a bitch and let's play some ball"
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  14. #14
    Registered User Strongerthanall's Avatar
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    I did it for 8 weeks. squatted 1x per week 3 warm ups and then 1 set of 20 reps. got it to 415. totally changed my technique from wide stance to shoulder width and deep. Yeah deep, like as deep as I can go. No milk for me. Hawve no idea what it has done for my 1rm but I can tell you my legs are strong as hell and I look and feel great. I would do annother leg day later in the week with no squats and of course a heavy deadlift day.
    Squat- 620 max. with knee wraps and belt. 405x 20
    Bench- 455 raw
    deadlift- 555 with belt



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  15. #15
    no more p chem R_N_S's Avatar
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    that makes a bit more sense to me, if you're doing 20 rep squats like they should be done, I can't see doing them any more than once a week. How come doing them changed your stance though? I guess when I think about it my 20 rep experiences I've narrowed a bit, but haven't felt the need to go shoulder width.
    "Live like a bad son of a bitch and let's play some ball"
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    hang cleans - 315x3
    squats - 365x17, 435x10, 500x1, all with wraps only
    bench - 375x1, 225x23
    incline - 315x3

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  16. #16
    Registered User Strongerthanall's Avatar
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    i was having a hard time going really deep with a wide stance. The narrow stance is easier for me. I don't know if I will go wide when I up the weights over 500 again.
    Squat- 620 max. with knee wraps and belt. 405x 20
    Bench- 455 raw
    deadlift- 555 with belt



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  17. #17
    no more p chem R_N_S's Avatar
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    ah, ya it's definitely tougher to go low when wider so if you're shootin to go lower than parallel I understand the narrow stance. I love wide stance squatting though, when you hit parallel your hips and ass are so tight I just feel like I can spring out with a bajillion pounds on my back.
    "Live like a bad son of a bitch and let's play some ball"
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    hang cleans - 315x3
    squats - 365x17, 435x10, 500x1, all with wraps only
    bench - 375x1, 225x23
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  18. #18
    bat country ArchDukeOfTops's Avatar
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    Damn, thats awsome to see someone with some already high lifts get that much gain. I wanna see the whole routine.
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  19. #19
    Cleaning dfm85's Avatar
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    Originally Posted by rippednshredded
    that makes a bit more sense to me, if you're doing 20 rep squats like they should be done, I can't see doing them any more than once a week. How come doing them changed your stance though? I guess when I think about it my 20 rep experiences I've narrowed a bit, but haven't felt the need to go shoulder width.
    Well if he did "the" 20 rep squat routine, then yes he'd be doing MWF like I said. Here's the link to the article. It's for 6 weeks only, then you definitely take a break or you will overtrain. And probably drastically cut down on your other lifts, I'd only do maintenance bench and maybe some rows/pullups.

    http://www.leehayward.com/squats.htm

    Though I guess the full program is from the book Super Squats, and is a bit more than just squats. Here it is:

    This is the full program.

    Parallel Squats 1x20
    Pullover 1x20
    Stiff Leg DL 1x20
    Pullover 1x20
    Seated behind the neck press 3x10
    Bench press 3x12
    Bent over rows 2x15
    Standing Curl 2x10
    Toe raises 3x20
    Crunches 1x25

    Now THAT looks like overtraining, haha.
    Last edited by dfm85; 03-01-2006 at 02:58 PM.
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  20. #20
    KNEES GO PAST TOES GoJu's Avatar
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    Originally Posted by dfm85
    Well if he did "the" 20 rep squat routine, then yes he'd be doing MWF like I said. Here's the link to the article. It's for 6 weeks only, then you definitely take a break or you will overtrain. And probably drastically cut down on your other lifts, I'd only do maintenance bench and maybe some rows/pullups.

    http://www.leehayward.com/squats.htm

    Though I guess the full program is from the book Super Squats, and is a bit more than just squats. Here it is:

    This is the full program.

    Parallel Squats 1x20
    Pullover 1x20
    Stiff Leg DL 1x20
    Pullover 1x20
    Seated behind the neck press 3x10
    Bench press 3x12
    Bent over rows 2x15
    Standing Curl 2x10
    Toe raises 3x20
    Crunches 1x25

    Now THAT looks like overtraining, haha.
    I think that's it, though the style in the web site says to do a tri-set of chins, dips, and decline crunches 3 x to failure, so a lot of stuff can be done with 20 rep squats, which is done taking your 10-rep max and doing 20 reps with it. Anywho, I wonder how the thread-starter's power clean shot up so much too, hmmmmm, interesting....
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  21. #21
    Registered User Strongerthanall's Avatar
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    yeah- i did the no milk 1x a week 20 rep squat till u kill yourself routine.
    Squat- 620 max. with knee wraps and belt. 405x 20
    Bench- 455 raw
    deadlift- 555 with belt



    height 6'1"
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    age 38
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  22. #22
    Brian Pepper's Arch enemy AlexT's Avatar
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    I'm gonna give it a try in about 6 weeks
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  23. #23
    no more p chem R_N_S's Avatar
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    Originally Posted by Strongerthanall
    yeah- i did the no milk 1x a week 20 rep squat till u kill yourself routine.

    i love milk! but the once a week, 1 rediculously hard set makes tons more sense in my mind. My lower body and CNS is completely fried for a good 2 days after doing 20 rep squats. Doing them 3 times a week in my mind isn't doing true 20 rep squats.
    "Live like a bad son of a bitch and let's play some ball"
    - Lawrence Taylor

    hang cleans - 315x3
    squats - 365x17, 435x10, 500x1, all with wraps only
    bench - 375x1, 225x23
    incline - 315x3

    HARDCORE Croquet

    PM me if I owe you reps and it's been 3+ days since the bet
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  24. #24
    Registered User ragnar61's Avatar
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    Sorry I have been gone. Give me a couple of days and I will post the entire workout. I only squatted once a week!! The book says that when you get heavy this may be neccessary. It worked great for me, and it usually took 5 days for my legs to fully recover becasue I do heavy cleans, 1 arm DL, and other heavy exercises. I am continiung to grow, today I weighed in at 344! I started working heavy singles mixed with 5x5 on squats now that I'm done with the 20 reps (thank goodness) and I also do bottom squats in the power rack! Good luck to all of you and I strongly reccomend you read the book SUPER SQUATS, and also DINASOUR TRAINING if you truly want to be powerful and not a tan little tinni bopper!
    All the glory and honor of everyhting I ever do goes to my Lord and Saviour Jesus Christ!
    6'3, 333 lbs.

    NASA World CUP:
    Bench- 425 (unequipped)
    Squat- 675 (unequipped)
    GYM:
    Squat- 451 X 20
    Millitary Press - 315
    Hang Clean- 400
    40 yard sprint - 4.97
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