The Magic 20!

3/13/08
played tennis for about an hour or 2. not very high intensity but enough to sweat. played with a cutie :]


and why I shouldn't do bjj.
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hows that going? do you compete at all? :]
 
Proteinboy said:
and just so the wrong impression isnt made: when i do the 20 rep squats, i take 2-5 deep breaths in between squats depending on what rep i am on. so it isnt like non stop squats. its breathing squats.
squat, breath, squat, breath repeat
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Haha, that sounds like torture to me... I'll have to do this program sometime.. probably would help my squat tons.
 
yea i really think it would help a lot of people with their squat.
If you do the program correctly, you are supposed to be able to squat your PREVIOUS 5RM twenty times at the end in just 6 weeks lol

so if your 5rm was 200 at the beginning,
you will be able to rep 200 twenty times at the end.
no guarentee but still...
good deal.
 
3/14/08
WORKOUT 5 OF 18

-2x10 squats @ 135lbs (wamup sets)
-23 rep squats @ 210lbs
-1x15 pullovers @ 20lbs
-3x10 Dips
-4x5x1 Power clean/jerk @ 120lbs
-2x5 Pendlay Rows @ 120lbs, 1x3 @ 135lbs
-6 Pullups

PWO: whey, raisins, apple, pear, strawberries

COMMENTS:
repped 23 times today FF. My buddy lost count and said i was X minus 3 reps so by the time i was at 20 he said i had 17 lulz. had to show him i could even by his standards. probably doing 220 next time for 20 :]. nothing special about todays workout i guess!
no uni leg stuff today kuz we had no time. humbug!
 
3/15/08
legs, arms and back muscles are feeling it today!! feels great!
as for exercise, probably going to play some hardcore DDR and walk with my friends wherever the road takes us!
its a beautiful day today, just really hot haha

enjoy, everybody
 
Can you tell me some tips that you have to keep yourself from running out of breath while squatting?

I don't know about you, but after my fifth rep of squats my heart is racing at an incredible rate and I am totally out of breath. No other lift has that effect on me.
 
yea man.
just inhale deeply into your nostrils(nose) and out of your mouth when you are resting with the bar on your shoulders. you have to breath in TONS of air though and only hold your breath when you are actually squatting to stabalize.

squats make me breathe like an engine too; they need a lot effort.
 
3/17/08
WORKOUT 6 OF 18
-2x10 squats @ 135 (warmups)
-20 rep squats @ 220lbs
-1x15 pullovers @ 20lbs
-1 arm DB snatch 1x5 @44, 1x5 @49, 1x5 @ 54, 1x3 @ 59 (lbs)
-1x5 DB push press @ 44lbs
-1x10 chinups, 2x5 chinups with 20lb vest
-2x15 Platform pushups with 20lb vest

PWO: usual

COMMENTS:
i am 75% sure that i put on two 45's, two 25's, four 10's, and two 2.5's. thats 230 with the bar. but i didnt pay good attention so il just say i did 220 :]
im doing 235 next time anyway.
DB snatches were soooo fun today. i want to go heavier next time! great great great workout today. im really liking this routine. squats are finally getting challenging.
the thing about squats is that it takes a lot of determination. thats why i love this program. the desire to succeed is just blazing....giving up is never an option so i wont fail so easy haha
after the 20 reps today it felt good; i wasnt that beat. it was harder during the squats. i think im finally at the point where i should have started haha wups i started out wayyyyy too low XD

for the push presses, i tried not to use legs a lot kuz i wanted to work teh shoulderz but i was 2 weak to mil press 44lbs each arm lulz

hope you guys have a great day

edit:
funny thing happens when i do squats at school. everyone tells me that i might hurt my knees kuz im going too low X.X haha
"****....you dont have to go that low..."
 
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yes, you are
Thumbs_Up.gif
 
Love your new avatar PB. LOL!

How is it going my friend. I am finally getting a break from work and being able to post to the forum ( :) ), and check out some journals! I have to get caught up on yours.

Hope things are great! Off to get caught up!


ROCK IT!

uh......

yea!


Chillen
 
3/19/08
WORKOUT 7 OF 18

-Warmup
-2x120 warmup sets
-20 rep squats @ 236 FAILED (got 14 lulz)
-pendlay rows 1x6 @ 116, 2x5 @ 121
-db bench 1x11 @ 45's, BB 1X5 @ 116, 1X5 @ 121
-Power cleans/jerk 1x5x1 @ 116, 1x4x1 @ 116, 1x4x1 @ 121
-Jerk Double @ 126
-weighted vest pullups: tripple @ 20lbs
pwo: usual
COMMENTS:
phailed the 20 reps ehhhhhhh >< i got stuck with my butt against my calves at rep 15 haha il just lower the weight down to 225 and go from there :]]]]
sorry guys ~
 
Proteinboy said:
3/19/08
WORKOUT 7 OF 18

-Warmup
-2x120 warmup sets
-20 rep squats @ 236 FAILED (got 14 lulz)
-pendlay rows 1x6 @ 116, 2x5 @ 121
-db bench 1x11 @ 45's, BB 1X5 @ 116, 1X5 @ 121
-Power cleans/jerk 1x5x1 @ 116, 1x4x1 @ 116, 1x4x1 @ 121
-Jerk Double @ 126
-weighted vest pullups: tripple @ 20lbs
pwo: usual
COMMENTS:
phailed the 20 reps ehhhhhhh >< i got stuck with my butt against my calves at rep 15 haha il just lower the weight down to 225 and go from there :]]]]
sorry guys ~
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Proteinboy is human after all! haha, just kidding. 236 X 14 is still just amazing in my opinion.
 
haha thanks for the support man; it means a lot.
i guess i shouldnt have upped the weight 15 lbs haha just 5.
man my bench is really weak though. i really have to work at it but i dont like benching kuz im bad @ it XD i really dont like my bench(literally) because it has very little padding on it so it isnt easy to dig my traps into the bench.

you use the powerlifting form for bench right? hehe i want to bench heavy like you
 
Proteinboy said:
haha thanks for the support man; it means a lot.
i guess i shouldnt have upped the weight 15 lbs haha just 5.
man my bench is really weak though. i really have to work at it but i dont like benching kuz im bad @ it XD i really dont like my bench(literally) because it has very little padding on it so it isnt easy to dig my traps into the bench.

you use the powerlifting form for bench right? hehe i want to bench heavy like you
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Haha, I know what you mean about not wanting to do lifts your bad at, probably why I suck at squatting so much. I stopped doing them for quite a while after high school... and tried to avoid them as much as possible in high school and middle school.

My form isn't really a powerlifting form. I watched how they lift and they keep their elbows really close to their side, mine is more of the typical form. I just keep my head and shoulders jammed into the bench, feet flat on the floor and as close to my hips as I can, a bit of an arch in my back, and push that **** up! Haha.

That's funny, you wanna bench like me and I wanna squat like you.. lol
 
3/21/08
WORKOUT 8 OF 18

-warmup
-2x126 warmup sets squats
-20 rep squats @ 221lbs
-1x15 pullovers @ 15lbs
-1x2 single arm db bench press @ 54lbs, 2x5 @ 49lbs
-1x3 single arm db snatch @ 49, 1x3 @ 54, 1x3 @ 59, 1X1@ 64lbs
-1x4 deadlift @ 196lbs
-3x5 chinups @ +20lbs

PWO: pineapple canned, blueberries, 1 scoop whey, 5g creatine

COMMENTS:
im really happy that i got my squats today kuz it was hard! :] the last time i got 100kg for 20, it was at school where they have olympic bars but today i had to do it at my house(no school today), so the bar is smaller and a lot less comfortable on my traps! plus, its like 16.5lbs wich makes it hard to get the right weight i want on it lol.

notice i took creatine. i just wanted to boost my weight a bit so lets see what happens. last time i took it, i just gained a lot o weight : D

i like the uni work i did today; it was fun. i ramped up the weight on the db snatches. if you'r confused, 1x3 means 3 per arm. in other words, 3 snatches on the left and 3 snatches on the right. same with db benching.

im really want to improve my deadlift because its weak and out of proportion to my squat. my form started to fall apart on rep 4 i think. im going to record myself kuz i think my back goes forward a tad too much when i have heavy loads.

20 rep squats IS a lot in your mind. so if your thinking about doing it, be more prepared mentally because imo your mind tells you to stop before your body really has to.

i hope everyone has a good good friday and a great easter!
 
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