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!
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Thread: 20 Rep Squat Results
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02-26-2006, 07:24 PM #1
20 Rep Squat Results
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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02-26-2006, 09:24 PM #2
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02-27-2006, 06:02 AM #3
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
Bench- 455 raw
deadlift- 555 with belt
height 6'1"
weight 233
age 38
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02-27-2006, 06:28 AM #4
I love the 20 rep squats routine, it taxes your body like nothing else. Hardcore!
Looks like you made some great gains!BP-29/07/05 -305 -3/3/06 - 325 - 340
SQ- 365 - 3/3//06 - 400 - 420
DL- 400 - 425 - 435
5' 10"
191lbs - 3/3/06 180lbs - 185lbs
Good debaters -theredshirt, majortrepack,kalagan, big natural, JBDW, Syriankid, Icedragon etc
Moronic debaters list -Too many *sigh*
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02-27-2006, 07:34 AM #5
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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02-27-2006, 05:35 PM #6
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02-28-2006, 11:32 AM #7Originally Posted by LongLarry
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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02-28-2006, 05:29 PM #8
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02-28-2006, 05:34 PM #9
- Join Date: Jan 2004
- Location: Chicago, Illinois, United States
- Age: 37
- Posts: 5,821
- Rep Power: 3606
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"
- 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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02-28-2006, 05:44 PM #10
- Join Date: Oct 2005
- Location: just north of Beantown, but really missin Philly
- Age: 51
- Posts: 1,876
- Rep Power: 574
Originally Posted by rippednshredded
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.My E-Crew or List of Cool People
---who gives a ****, it's the internet
"been dreamin about those Johnny Cakes"
Experientia docet stultos
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02-28-2006, 06:15 PM #11
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03-01-2006, 01:54 AM #12
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.
My workout log:
http://forum.bodybuilding.com/showthread.php?t=698558
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03-01-2006, 03:31 AM #13
- Join Date: Jan 2004
- Location: Chicago, Illinois, United States
- Age: 37
- Posts: 5,821
- Rep Power: 3606
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"
- 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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03-01-2006, 06:01 AM #14
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
height 6'1"
weight 233
age 38
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03-01-2006, 06:19 AM #15
- Join Date: Jan 2004
- Location: Chicago, Illinois, United States
- Age: 37
- Posts: 5,821
- Rep Power: 3606
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"
- 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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03-01-2006, 06:51 AM #16
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03-01-2006, 07:31 AM #17
- Join Date: Jan 2004
- Location: Chicago, Illinois, United States
- Age: 37
- Posts: 5,821
- Rep Power: 3606
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"
- 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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03-01-2006, 07:44 AM #18
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03-01-2006, 01:53 PM #19Originally Posted by rippednshredded
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 01:58 PM.
My workout log:
http://forum.bodybuilding.com/showthread.php?t=698558
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03-01-2006, 02:53 PM #20Originally Posted by dfm85'Prior to the Department of Education, there was no illiteracy'
- Stizzel
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03-02-2006, 06:17 AM #21
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03-02-2006, 07:22 AM #22
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03-02-2006, 07:26 AM #23
- Join Date: Jan 2004
- Location: Chicago, Illinois, United States
- Age: 37
- Posts: 5,821
- Rep Power: 3606
Originally Posted by Strongerthanall
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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03-02-2006, 09:53 PM #24
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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