20 rep stall

newby.204

On the 20 rep squat program at the moment, have 2.5 wks left, next lift is 75kg!!, putting the weight up 2.5kg every session monday, wednesday and friday,(hopefully fininshing at 90kg and moving on to the SS 5x5). My question is should i stall with uping the weight, should i reduce the increses to 1 or 2 kg or do a deload to break the plateau whilst sticking to the program. Below is the exact details of the program.

20 squats
12pullovers (weight +1kg every sesion)
pushups (100 pushup program)
pullups (20 pullup program)
planking (1:04)(absx3+obliquesx3L/R) Raised in 2sec increments every session

Transform

reduce to 1kg per week NOT per session and squat once a week or every 5 days at most.

Deadlift or do light lunges on the other days you want to train

Pol Pot

As transform said.

Pol Pot is currently on a 20 squat program.
Current weight is 115k but Pol Pot only increases the weight by 2.5k per week - squating twice a week (tues, sat)
Did this before squating 3 times a week and adding 5k per week and Pol Pot was burnt out after 6 weeks.

BossArky

Based upon the horrendous squatting going on in my gym I cannot take these squat claims seriously unless I see video evidence.

I seriously doubt you could be adding 2.5kg three times a week to proper 20 rep attempts.

Pugsley

Are you doing full squats? 90% of the squats I see in the gym aren't even close to parallel (thighs parallel to the ground), seen people with the safety bars (whatever their called, horizontal bars on a power rack) basically at the bottom of their chest when their doing squats, pitiful range of motion, for the sake of saying 'I can squat 200kg', for a good tutorial on proper squat technique, there's a good play list here:
http://uk.youtube.com/user/timdonahey

kevpants

Pugsley wrote: »

Are you doing full squats? 90% of the squats I see in the gym aren't even close to parallel (thighs parallel to the ground), seen people with the safety bars (whatever their called, horizontal bars on a power rack) basically at the bottom of their chest when their doing squats, pitiful range of motion, for the sake of saying 'I can squat 200kg', for a good tutorial on proper squat technique, there's a good play list here:
http://uk.youtube.com/user/timdonahey

Probably best if people go here where he got his playlist videos.

Just cos that guys vid aint exactly a great instructional. Dive bombing into his squat trying to get a bounce out of the bottom and then hitching his deadlift up his thighs.

BobbyOLeary

I seriously doubt you could be adding 2.5kg three times a week to proper 20 rep attempts

Second that. I add 2.5kg 3 times a week (just about) and I only squat 3x5. Are they proper below parallel squats?

kevpants

BobbyOLeary wrote: »

Second that. I add 2.5kg 3 times a week (just about) and I only squat 3x5. Are they proper below parallel squats?

If he's tough/stubborn enough he could.

SO much of these 20 reppers are in your head. You should have the strength if you can withstand the pain. Remember these are supposed to be done with between 60 -75% of your 1RM so if you start at 60% you're not really pushing it. It'll be tough but not burst a blood vessel in your eye tough.

If you approach 70 - 75% it's really about whether you're willing to stand there shaking trying to breath with a searing pain through every muscle you have long enough to recover for one more rep, and then to do this for every rep after about 15.

Gonna video my 125kg attempt this Saturday because it'll be tremendously entertaining. Several things may happen:

• I'll cover myself in squatting glory
• I'll cover myself in squatting glory but piss my pants in the process
• I'll fail spectacularily in a shaking pile of sweat and iron
• I'll fail spectacularily in a shaking pile of sweat, iron and piss

newby.204

i started at 40kg to give my body a chance to get used to it!! i do add 2.5kg every session. i do go belew parrallel, i have a spotter to keep check of my form!! and i have invented a new spectrum of grunts and screams since starting this program!! rep 13 - 20 were thought up of by the devil himself. and why is it soo hard to beleive that i could achieve this if the program couldnt be done it wouldnt be there in the first place!! also the program syays to add 5lbs/2.5kg, why would it say to do so if it werent possible??

second paragraph quote "Every successive training session you add 5-10 lbs to your squat weight."
http://www.bodybuilding.com/fun/irontamer5.htm

brianthebard

kevpants wrote: »

Gonna video my 125kg attempt this Saturday because it'll be tremendously entertaining. Several things may happen:

• I'll cover myself in squatting glory
• I'll cover myself in squatting glory but piss my pants in the process
• I'll fail spectacularily in a shaking pile of sweat and iron
• I'll fail spectacularily in a shaking pile of sweat, iron and piss

Rooting for you dude, lets hope for the glory. OP when you started out at 40kg what percentage of your 1rm was that?

newby.204

Brian tbh ive no idea i pupoelsy started at that low weight so as not to injure myself or push myself too hard at the beginning im thinking in terms of years of weight training not weeks!!

Vegeta

kevpants wrote: »

If he's tough/stubborn enough he could.

SO much of these 20 reppers are in your head. You should have the strength if you can withstand the pain. Remember these are supposed to be done with between 60 -75% of your 1RM so if you start at 60% you're not really pushing it. It'll be tough but not burst a blood vessel in your eye tough.

If you approach 70 - 75% it's really about whether you're willing to stand there shaking trying to breath with a searing pain through every muscle you have long enough to recover for one more rep, and then to do this for every rep after about 15.

Gonna video my 125kg attempt this Saturday because it'll be tremendously entertaining. Several things may happen:

• I'll cover myself in squatting glory
• I'll cover myself in squatting glory but piss my pants in the process
• I'll fail spectacularily in a shaking pile of sweat and iron
• I'll fail spectacularily in a shaking pile of sweat, iron and piss

20 reps of 125kg

Oh good lord, I feel a little sick even thinking about that

brianthebard

newby.204 wrote: »

Brian tbh ive no idea i pupoelsy started at that low weight so as not to injure myself or push myself too hard at the beginning im thinking in terms of years of weight training not weeks!!

But the point of 20 reps is to push yourself too hard. Thats why you take your ten rep max and do twice that with it. anything else just isn't the programme you're supposed to be following.

newby.204

I realise that but i have gone gun ho into routines before and injured myself, i am looking at this program as a stepping stone to the SS 5x5, after which im goin to try the 20 rep program again!!

Remmy

To be honest,I'd recommend the starting strength or stronglifts programs for starting off with first.As a beginner it would be far easier to keep form and intensity for 5 sets of three reps with your working weight than spread over twenty reps.The lower rep ranges on starting strength or stronglifts would help you build a proper base of strength on the big lifts.Once you have upped the kg suitably on the big three you'd see a far bigger benefit for the 20 rep program.

Keep in mind this is my opinion judging by what is working for me.If anybody wants to critique this post go right ahead.

kevpants

kevpants wrote: »

Gonna video my 125kg attempt this Saturday because it'll be tremendously entertaining. Several things may happen:

• I'll cover myself in squatting glory
• I'll cover myself in squatting glory but piss my pants in the process
• I'll fail spectacularily in a shaking pile of sweat and iron
• I'll fail spectacularily in a shaking pile of sweat, iron and piss

Woohoo. Squatting glory!

And with relatively little piss.

https://www.youtube.com/watch?v=iokKMKO0G9U

FunkZ

kevpants wrote: »

Woohoo. Squatting glory!

And with relatively little piss.

https://www.youtube.com/watch?v=iokKMKO0G9U

Dude, unbelievably excellent. Well done!!!

And you're right, feck all piss, ya couldn't even see any sign of it until 2.43 into the video haha =]

Remmy

Nice going Kev!What gym is that?

Hanley

Remmy wrote: »

Nice going Kev!What gym is that?

It's TF blanch!!

I already told Kev how great he is in his other thread. I'm going to squat now. Hopefully I can give him a 20 repper to chase today.

brianthebard

What a drama queen, collapsing afterwards lolz! Quality work dude, and every rep was damn near textbook, you'd expect the last few to be all over the place. Well done man.

newby.204

that was animal, i nearley died on 75kg not lookin forward to 77.5kg on monday, might do the 75kg again just to be sure i can actually push on!!

kevpants

newby.204 wrote: »

that was animal, i nearley died on 75kg not lookin forward to 77.5kg on monday, might do the 75kg again just to be sure i can actually push on!!

Definitely go for the 77.5kg. Putting yourself under new pressure with bigger weight is the only way to get stronger.

Thanks all for the positive comments.

Hanley's thrown down the 140 x 20 gauntlet and even though I know if he wanted to he could blow 170 or 180 x 20 out of the water I'm gonna go for it.

Just to annoy ya big guy!

Hanley

kevpants wrote: »

Definitely go for the 77.5kg. Putting yourself under new pressure with bigger weight is the only way to get stronger.

Thanks all for the positive comments.

Hanley's thrown down the 140 x 20 gauntlet and even though I know if he wanted to he could blow 170 or 180 x 20 out of the water I'm gonna go for it.

Just to annoy ya big guy!

Haha I can accept that. 180x20 would be the stuff of legend. Remember that guy I pointed out in TF, the guy with the 100kg junior record? People still talk about his 180x20 in Hercs!

160 x20 and 180 x20 are the next goals.

Here's 140 x20 from today;

https://www.youtube.com/watch?v=VvFi2Rwsyyw

kevpants

Hanley wrote: »

Remember that guy I pointed out in TF, the guy with the 100kg junior record? People still talk about his 180x20 in Hercs!

I was chatting to him briefly the other night. Complemented me on my deadlifting LOL!

What does he do now?

Transform

seriously impressive by both of you guys.

Thats enough inspiration to keep me going for another few weeks!!

Hanley

Transform wrote: »

seriously impressive by both of you guys.

Thats enough inspiration to keep me going for another few weeks!!

Thanks man.

Stay tuned for 180 x20

celestial

Yeah lads, some savage work all round lately. Nice one.

BossArky

Kev, it must have been some kick in the Pants when Hanley pulled out that 140kg x20?

I get a cosy feeling inside to see 2 such legends posting on here. Well done both!

newby.204

seen as there is a few serious lifters round here, havnt drank in 4wks, itll be 5 by this friday! anyway headin out friday night for a birthday, thing is ive a session on saturday and basically if i could pull it together to train is there any point when im hung over?? or should i give it a miss??

Hanley

BossArky wrote: »

Kev, it must have been some kick in the Pants when Hanley pulled out that 140kg x20?

I get a cosy feeling inside to see 2 such legends posting on here. Well done both!

Stop stirring you.

kevpants

newby.204 wrote: »

seen as there is a few serious lifters round here, havnt drank in 4wks, itll be 5 by this friday! anyway headin out friday night for a birthday, thing is ive a session on saturday and basically if i could pull it together to train is there any point when im hung over?? or should i give it a miss??

Ah train away. Mental toughness and all that. I've trained hung over. You'll feel worse for missing the session IMO.

kevpants

BossArky wrote: »

Kev, it must have been some kick in the Pants when Hanley pulled out that 140kg x20?

I died a little inside.

Transform

kevpants wrote: »

I died a little inside.

LMAO