The Magic 20!

P

Proteinboy

2
Hello.
Thought i would make a training log!
I just started the 20 rep squat routine today(iv been wanting to do it for 8 months), so i thoguht i might as well record it here for several peeps who told me to make one of these.
I read the book Super Squats and this is the routine i got it from(ask if you want me to explain).

3/5/08
-acive stretching/warmup(5 mins)
-warm up set: squats
-1x20 back squats @ 147.5lbs
-1x15 Pullovers @ 15lbs
-3x5 Overhead squatting @ 117.5lbs
-Wide Grip Pullups: 6, 6, 5, 3
-practiced clean and jerks a little bit

PWOdrink: 1 scoop whey, 1 bananna, 2 cups OJ, 1 apple, 1 yogurt

COMMENTS:
im adding 20lbs to my 20 reps next time...it was way too easy; i underestimated my 10rm. thats why i did OH squatting after(not enough squat effort :])
for some reason, i decided not to do any chest/tri pushing today :/ i have no idea why >< i have a lot of work to do on my bench!
overall easy workout...should have done heavier squats >.>


OH, and when i squat, i only go paralell because i dont want to hurt my knees and end up like this
misc86.gif

jk....
 
I love getting into a 20rep squat scheme.. I get amazing results, but I usually do 3 sets: One 6-8 rep set and two 20 rep sets. Take measurements ;)
 
will do...i will also take before pics today cold and take after pics in around 6 weeks to be revealed at the end of this routine :]

and do you seruiosly do that many squatS?
 
DAY 1 STATS:
Age: 17
Weight: 161
Waist: 32"
Arms: 12"
Neck: 14"
chest: 39.5"
Leg: 22"
Butt: 39"
hoping to gain 10lbs and as much strength as possible
 
Yeah and that completes my quad/glute workout, just hams and calves left after that.. No OH or front for me.
 
3/7/08
workout 2
-20 rep squat @ 170lbs
-2x6 military press @ 70lbs
-2x6 push press @ 80lbs
-3x6 dumbell lunges(6 lunges per leg each set) @ 50lbs(each)
-3x6x1 power cleans @ 95lbs
-3x6 bench press @ 95lbs
-1x6 pullups
-2x10 wallpush @ 35lbs
-Ab routine
PWO: whey, water, apple, bananna, raisins, 1.5 cups milk

COMMENTS:
This was my FIRST workout at school for the weightlifting team! it was fun!
The 20 rep squats was very easy again. i am adding 10 lbs next time.
HOWEVER, coach has us doing 3x6 for everything now so i will have to talk to him about my 20 rep squats. i HOPE he lets me continue doing 1x20. if not, I MAY HAVE TO ABANDON THIS 20 REP SQUAT ROUTINE. hopefully i can continue this because its very fun.
coach said my form for power cleans is great so that made my day.
my bench is very weak lol but i know it will shoot back up along with my Power clean.

overall great workout...it was fun and challenging. coach had us supersetting with little rest in between so it was different and more taxing than usual but fun.
i wish we did more back work. i wanted to do rows today :/ next time hopefully :D
 
I hope you remember this post I made for you a few months back, young man.

You are still the bright star for all to see:


The brightest star from the surface of the earth is the SPIRIT of a young man, unbroken.

The most vicious vision is from a young man with WILL formed from the same SPIRIT.

The most ferocious HEART formed from the same SPIRIT will never die

DREAMS surrounded with HEART, WILL, and an unbroken SPIRIT, can not be stopped


(Chillen)
==========================================================
==========================================================

We all have five basic instincts for happiness. You can count them on your fingers:

The thumb is the instinct for survival. The second finger is choice - what I choose or choose not to do.

The third finger is empowerment to feel that we have something to contribute.

The fourth finger is social as we need to connect with friends.

The fifth finger is fun and we all would love to release our inner child and cut loose.

Exercise strengthens our entire hand so that we are healthier, able to express ourselves, feel more powerful, able to meet and greet people and relaxed enough in our individual whims.

Don't remember where I got that from, but I did modify the contents from its original base to be more in line with a Chillen response :))). He, he.
==========================================================

What you do with diet and exercise is up to you, in the context you give to time,--as time will pay you no mind. But, given time with your context in mind, your mind will give time to your mind."

(Chillen)

(Figure that one out, lol) :)



I wish you the best in this quest my dear friend.


Chillen
 
Last edited:
3/10/08
MONDAY
-warmup(took around 3 mins)

-20 rep squats @ 185lbs
-4x5 deadlifts @ 175lbs
-4x5x1 power cleans/press @ 100,105,115,115lbs
-3x6 DB bulgarian split squats @ 40,45,45
-3x5 bench press @ 100, 120, 120
-4x5 pendlay rows @ 115, 3 sets @ 120

PWO: 1.5 bananna, 1.5 scoops whey, 1 yogurt, 1 apple, raisins

COMMENTS:
Todays workout was very fun and enjoyable.
Coach wasnt on our backs so hard today so i got to rest around 1 minute between sets :] felt good
i upped the weight on everything and it seemed just as easy.
The 20 reps were too easy again; i will do 200lbs next time. i keep underestimating my 10rm.
I wanted to do pullups but everyone was leaving and we didnt have time. i was supposed to do 1 more set of bench but oh well. as long as my squat keeps going up thats the top priority.
my friend danny was a good sport; hes a great lifting buddy. it helps.
so far i enjoy weightlifting club very much; its the best thing since... cheese.

and actually, woodt i am 5'8.5" almost 9. il be 5'9" soon though : D thanks for checkin in and the motivation guys :]
 
Last edited:
Proteinboy said:
3/10/08
MONDAY
-warmup(took around 3 mins)

-20 rep squats @ 185lbs
-4x5 deadlifts @ 175lbs
-4x5x1 power cleans/press @ 100,105,115,115lbs
-3x6 DB bulgarian split squats @ 40,45,45
-3x5 bench press @ 100, 120, 120
-4x5 pendlay rows @ 115, 120x3

PWO: 1.5 bananna, 1.5 scoops whey, 1 yogurt, 1 apple, raisins

COMMENTS:

Todays workout was very fun and enjoyable.
Coach wasnt on our backs so hard today so i got to rest around 1 minute between sets :] felt good
i upped the weight on everything and it seemed just as easy.
The 20 reps were too easy again; i will do 200lbs next time. i keep underestimating my 10rm.
I wanted to do pullups but everyone was leaving and we didnt have time. i was supposed to do 1 more set of bench but oh well. as long as my squat keeps going up thats the top priority.
my friend danny was a good sport; hes a great lifting buddy. it helps.
so far i enjoy weightlifting club very much; its the best thing since... cheese.

and actually, woodt i am 5'8.5" almost 9. il be 5'9" soon though : D thanks for checkin in and the motivation guys :]
Click to expand...

Its normal to under estimate, but as time passes you will get the feel of it baby, and rock your socks right off!

Keep Busten it up, baby! Looking good with the PWO nutrients!

HEY! As long as you didnt say it was better than NPB, we are all good! ;) Then we would have some complications! :)

Real eyes realize the supplies are inside. So dont be suprised if you increase in size from being so wise.


Best regards,

Chillen
 
Last edited:
Wow man, that's gonna be huge, 200 pounds 20 times?

What's with everyone and being able to squat so much more than me? Do you have any tips? Are you sure you are going all the way parallel?

With my deadlift I couldn't lift much at all when I started because I had the form all wrong, my grip was really really wide, once I got a good normal grip I could lift a lot, though. Maybe I am just doing something really wrong...
 
realworksuks said:
Wow man, that's gonna be huge, 200 pounds 20 times?

What's with everyone and being able to squat so much more than me? Do you have any tips? Are you sure you are going all the way parallel?

With my deadlift I couldn't lift much at all when I started because I had the form all wrong, my grip was really really wide, once I got a good normal grip I could lift a lot, though. Maybe I am just doing something really wrong...
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I do olympic squats(ATG). i make sure i dont do like the other guys in the weight room. it suprised me how little they go down for such big strong guys they are. they dont even hit paralell!
maybe when im getting to around reps 15-20 i might not go ATG, but i ALWAYS at least go parallel :]

well...for squats i have had a lot of experience. when i first started, my balance wasnt so great so it was kinda hard to go parallel but over the months i got into "the groove" of squatting and i started loving it.
so i started front squatting next. it helped build my form like crazy.
front squats make back squats seem easy whenever i do them.
after that, bulgarian split squats helped too.
then, started doing pistols(1leg body squats) and after i could do a lot per leg on those, my back squats felt extremely easy to keep form in.
over head squatting also built my form on back squats.
incorporating the front squat probably helped the most though.
not only does front squatting increase form but it suppliments strength like crazy.
other than that, just practice going far down on your back squats even if you have to lower the weight

making sure your form is perfect is key. one thing i hardly ever see people do is take in a HUGE breath of air into your STOMACHE(not chest) right before each squat. it really helps stabalize the core.

tell me how it goes

MOAR whey PWO

I usually drink about 75 g
Click to expand...
your joking right? :yelrotflmao:
 
hmmm i always heard and learned that around 30g is sufficient pwo and the ratio of carbs to protein is 2:1. iv even heard that you only really need 6g of essential amino acids pwo and most protein powders have those 6 essential grams in 1 scoop so its sufficient.
where have you learned that 3 scoops/75g protein is beneficial pwo?
 
75g PWO! lol, i have around 35g, and 55g carbs or something! Plus a 20g scoop of glutamine, and followed by a big motherf*cking meal!

:D :D :D :D :D :D :D :D :D :D
 
same here, except without the glutamine and the thing about a mother >.>
lol :D:D
actually i just eat as much as i can within the 3-4 hour
"window of oppertunity"
haha that sounds like the name to a romance novel or something
 
Use 30-40 grams of whey, and around 60 grams of carbs (30 malto, 30 dextrose).Which means 1prot:2(1dex:1malto).
Maltodextrin and dextrose are like 1$ for 1lb so it won't cost you anything.
I'm not convinced that the fruit/fructose will be very effective pwo.
Just my 2 cents.
 
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