%Bodyweight for 20rep squat / 15rep Deadlift

TKD SC

Hi,

I'm nearly over a pulled muscle in my hip so plan on starting squats and deadlifts again next week or so.

The weights in my gym aren't particularly heavy so I have to be a little inventive. Eg., Previously I'd been doing single leg split squats with dumbbells 3 x 5 reps - broadly doing SS routine.

Thinking now I might change to squats but do 20 reps (instead of the SS lower reps with split squats). Simarly for deadlift - doing 15 reps.

Therefore, rough aim for 1rm for squat might be bodyweight x 1.5times? And deadlift as bodyweight x 2 times.
Would anyone know a rough aim as % of bodyweight to aim for re 20 rep squat and re 15 rep deadlift??

Many thanks for help,

Simon

kevpants

Are you saying the 1.5 by bodyweight is the 1rm aim or estimate? You certainly can't calculate your 1rm by just working out 1.5 x bodyweight. You might get a serious shock trying to unrack it. Same with the deadlift.

I don't know the formula for estimating it from your 5 rep max etc, I've always based it off my true max. The 20 rep squat guideline is for 60-75% of your 1rm for 20 reps.

I would not recommend 15 rep deadlifts or that hip of yours won't stay healed for long.

I'd recommend starting with a weight that's easy for you and just doing 20 reps. Next time add a bit more and keep adding and aiming for 20 reps.

TKD SC

kevpants wrote: »

Are you saying the 1.5 by bodyweight is the 1rm aim or estimate? You certainly can't calculate your 1rm by just working out 1.5 x bodyweight. You might get a serious shock trying to unrack it. Same with the deadlift.

The 20 rep squat guideline is for 60-75% of your 1rm for 20 reps.

I would not recommend 15 rep deadlifts or that hip of yours won't stay healed for long.

I'd recommend starting with a weight that's easy for you and just doing 20 reps. Next time add a bit more and keep adding and aiming for 20 reps.

HI,
I'm just saying guidelines of what is good to aim for are e.g. bench press your bodyweight, deadlift your bodyweight x 2. etc for 1rm. Just to have something to aim for. Obviously I'm not going to go and unrack that weight. It's something to aim for.

Hence, if I do 20 rep squat, I was wondering what a decent weight to aim for would be for this. As you say, I'm going to keep building up with whatever weight I can lift anyway, just nice to aim for something - so thanks for the 60-75% info - exactly what I was looking for.

Re the 15 rep deadlifts - My gut feeling would be not to do this. However, the weights in my gym are fairly limited so I'll soon outgrow doing the SS 5 reps on the weights there pretty quick (as in a couple weeks max), hence I was contemplating doing the 15rep deadlift - I read about it before, it seemed to be along the same lines as the 20 rep squat program - would you suggest to keep away from this? Has anyone done this 15rep DL thing or is it a crap idea? 20 rep squat seems fairly popular so wondering the difference to 15 rep DL?

Many thanks

Simon

brianthebard

kevpants wrote: »

Are you saying the 1.5 by bodyweight is the 1rm aim or estimate? You certainly can't calculate your 1rm by just working out 1.5 x bodyweight. You might get a serious shock trying to unrack it. Same with the deadlift.

I don't know the formula for estimating it from your 5 rep max etc, I've always based it off my true max. The 20 rep squat guideline is for 60-75% of your 1rm for 20 reps.

I would not recommend 15 rep deadlifts or that hip of yours won't stay healed for long.

I'd recommend starting with a weight that's easy for you and just doing 20 reps. Next time add a bit more and keep adding and aiming for 20 reps.

When you're doing 20 reps do you not at some point go over 75% of your max?

Roper

I don't buy into the whole set rep programme thing. I think they're fun to do sometimes and all but I just don't think they offer the value people think they do. The 20 rep squat thing I've done from time to time and it is gruelling and though, but I didn't get much gain out of it and I think there are smarter ways to go. Out of interest what was the 15 rep deadlift recommended percentage?

Simon can you do 5 of the single leg squat I showed you yet? I think that would be a superior one for a gym that had limited weights. After you could do 5 you could start holding dumbells or plates.

BrianD3

TKD SC wrote: »

HI,
I'm just saying guidelines of what is good to aim for are e.g. bench press your bodyweight, deadlift your bodyweight x 2. etc for 1rm. Just to have something to aim for. Obviously I'm not going to go and unrack that weight. It's something to aim for.

Hence, if I do 20 rep squat, I was wondering what a decent weight to aim for would be for this. As you say, I'm going to keep building up with whatever weight I can lift anyway, just nice to aim for something - so thanks for the 60-75% info - exactly what I was looking for.

According to Bryce Lane:

1.00 x BW 20 rep squat is "nuthin to be ashamed of"
1.25 x BW is "fit guy"
1.60 x BW is "animal"
2.00 x BW is "HOLY S**T!!"

http://www.ironsports.tv/hwgdami.htm

kevpants

brianthebard wrote: »

When you're doing 20 reps do you not at some point go over 75% of your max?

Not unless you're a freakin animal. Maybe off your estimated max at the start of the program but I think if you re-tested your max you'd find you were doing 20 reps of somewhere between 60 - 75%.

I like to measure the effectiveness of the 20 rep program by the guage I use for most things, the tightness of my trousers. I found my quads blew up, now I was using it as supplemental to my heavy squatting training but I wouldn't go writing it off.

If the weights available are really low there is another fun little thing I picked up called Creepers. You take 30 - 40% of your 1rm and do the following:
1 rep - rack the bar - count to 10
2 reps - rack the bar - count to 10
3 reps - rack the bar - count to 10
etc
all the way to 10 reps at the end. You won't make it though. These nare absolutely brutal, 55 reps in roughly 4 or 5 mins. It's like those 5 minutes ab workouts you see on late night TV, except the actors in those adds aren't throwing up at the end of the 5 mins.

These might be critiscised for being unscientific but who cares, it's challenging and fun and you will get stronger as a result. I'm personally not interested in cross referencning everything I do in a double blind survey against another method.

BrianD3

Does anyone here still read the Team Test forum? There is a fella on there who has done 60 rep deadlifts with 1 x bodyweight and 32 reps with double bodyweight :eek: He's also talking about attempting to do 10 reps with triple bodyweight. Jesus.

TKD SC

Roper wrote: »

Simon can you do 5 of the single leg squat I showed you yet? I think that would be a superior one for a gym that had limited weights. After you could do 5 you could start holding dumbells or plates.

Haven't actually tried them since

Had been doing the other one you showed me - the singe leg split squat with other leg on the bench behind me. Had been doing 3x5 reps of them with 14kg dumbbells in each hand I think. Haven't done since Xmas though due to my stupid hip injury. Did the 20 rep squats on Sat and was good. I'll try those other single leg squats on Wed morn when next in gym...

There's actually a bicep curl type bar in the gym where you can add plates to it of up to 100kg (hadn't really kopped on to this before as it fits the plates that are for the smith machine), so while not an ideal bar, it's better than nothing. So, I did my first ever decent deadlifts on Sat, 5x3 of 70kg. Every bit of me is sore today! A good sore though!