Building High-Performance Muscle™
Powerlifting
 
20-Rep Squats
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BigDBigD
Level

Join date: Nov 2012
Location: Kansas, USA
Posts: 45

This is my first post here. I've been reading on this site for a while now and decided to join. I am currently doing the 20-Rep Squat Program and wanted to see how I am doing. I started the program back in October and perform it twice a week. My starting weight was 225 and I have worked my way up to 250. Tuesday I will attempt 255 on the squats. I keep my weights low on all of the other exercises because my main focus are the squats. I weigh between 160 and 165 depending on the day. I just wanted to see what you guys think about the weight I am using and just any feedback at all on this program. It is brutally tough, but I love it!

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Reed
Level

Join date: Jan 2010
Location: Tennessee, USA
Posts: 3240

That's pretty damn impressive in my opinion espeacially if your going ATG like you should. Keep up the hard work I know Death Squats are brutally tough but are main stay in my program usually do em once a month just to give my system a break.

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gurbob
Level

Join date: Jun 2011
Location: Kansas, USA
Posts: 234

what part of kansas DD?

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T3hPwnisher
Level

Join date: Feb 2007
Location: California, USA
Posts: 2013

Reed wrote:
That's pretty damn impressive in my opinion espeacially if your going ATG like you should. Keep up the hard work I know Death Squats are brutally tough but are main stay in my program usually do em once a month just to give my system a break.


From my reading of Super Squats, ATG squats aren't actually advocated, but instead a depth more similar to powerlifting legal. Am I missing something from the book?

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Reed
Level

Join date: Jan 2010
Location: Tennessee, USA
Posts: 3240

T3hPwnisher wrote:
Reed wrote:
That's pretty damn impressive in my opinion espeacially if your going ATG like you should. Keep up the hard work I know Death Squats are brutally tough but are main stay in my program usually do em once a month just to give my system a break.


From my reading of Super Squats, ATG squats aren't actually advocated, but instead a depth more similar to powerlifting legal. Am I missing something from the book?


I never actually read that book. I started using them after I saw Jesse Marunde ( RIP ) was using them with great success and had posted a couple of videos and he was def going ATG. Although with any squat I prefer to go FULL range of motion even if it means using less weight. Jesse Rodgers ( SPF President ) was helping me out with my squat and told me more than once if I didn't squat so low I could easily bring up my squat numbers for a meet but, I just got in the habit of going low and just couldn't break my self of it.

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T3hPwnisher
Level

Join date: Feb 2007
Location: California, USA
Posts: 2013

Reed wrote:
T3hPwnisher wrote:
Reed wrote:
That's pretty damn impressive in my opinion espeacially if your going ATG like you should. Keep up the hard work I know Death Squats are brutally tough but are main stay in my program usually do em once a month just to give my system a break.


From my reading of Super Squats, ATG squats aren't actually advocated, but instead a depth more similar to powerlifting legal. Am I missing something from the book?


I never actually read that book. I started using them after I saw Jesse Marunde ( RIP ) was using them with great success and had posted a couple of videos and he was def going ATG. Although with any squat I prefer to go FULL range of motion even if it means using less weight. Jesse Rodgers ( SPF President ) was helping me out with my squat and told me more than once if I didn't squat so low I could easily bring up my squat numbers for a meet but, I just got in the habit of going low and just couldn't break my self of it.


Ah yeah, Jesse's style was different than what was advocated in the 20 rep squats program. You definitely can squat ATG for 20 rep squats, but it's not necessarily what you're "supposed" to be doing when you follow the program. Both styles will work. I had great success running it with a powerlifting legal squat.

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BigDBigD
Level

Join date: Nov 2012
Location: Kansas, USA
Posts: 45

I go below parallel on mine. I did Mark Rippetoe's Starting Strength before this program; Rip is the man. I'm from southeast Kansas. I go to college at Pitt State.

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BigDBigD
Level

Join date: Nov 2012
Location: Kansas, USA
Posts: 45

My goal is to get to 275 by the end of the semester, December 14.

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Reed
Level

Join date: Jan 2010
Location: Tennessee, USA
Posts: 3240

T3hPwnisher wrote:
Reed wrote:
T3hPwnisher wrote:
Reed wrote:
That's pretty damn impressive in my opinion espeacially if your going ATG like you should. Keep up the hard work I know Death Squats are brutally tough but are main stay in my program usually do em once a month just to give my system a break.


From my reading of Super Squats, ATG squats aren't actually advocated, but instead a depth more similar to powerlifting legal. Am I missing something from the book?


I never actually read that book. I started using them after I saw Jesse Marunde ( RIP ) was using them with great success and had posted a couple of videos and he was def going ATG. Although with any squat I prefer to go FULL range of motion even if it means using less weight. Jesse Rodgers ( SPF President ) was helping me out with my squat and told me more than once if I didn't squat so low I could easily bring up my squat numbers for a meet but, I just got in the habit of going low and just couldn't break my self of it.


Ah yeah, Jesse's style was different than what was advocated in the 20 rep squats program. You definitely can squat ATG for 20 rep squats, but it's not necessarily what you're "supposed" to be doing when you follow the program. Both styles will work. I had great success running it with a powerlifting legal squat.


Understood.

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sexyxe
Level

Join date: Dec 2011
Location: Australia
Posts: 626

I only occasionally go heavy 20 reppers and at that weight and BW, damn man good work!

They usually shag me and take a bit of mental fortitude. Can't imagine doing them weekly.

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gurbob
Level

Join date: Jun 2011
Location: Kansas, USA
Posts: 234

DD, parsons myself.

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BigDBigD
Level

Join date: Nov 2012
Location: Kansas, USA
Posts: 45

gurbob, where do you workout?

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ImaMonsta
Level

Join date: Oct 2012
Location: California, USA
Posts: 46

Did my first 20 rep set last week. What a brutal test! Only hit 18 at 225. 250 is beast, man. What's your single right now?

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BigDBigD
Level

Join date: Nov 2012
Location: Kansas, USA
Posts: 45

Yeah after my first workout I couldn't walk for about a week. I never really max but when I was on Starting Strength I did 3 sets of 5 at 315.

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ImaMonsta
Level

Join date: Oct 2012
Location: California, USA
Posts: 46

Haha, I definitely felt it, but thankfully I have a fairly frequent squatting routine, so I didn't get too sore.

Pretty damn strong, man. I bet you are hitting over a 400. That's great for your weight.

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BigDBigD
Level

Join date: Nov 2012
Location: Kansas, USA
Posts: 45

Thanks bud. I'm hoping to enter a powerlifting contest on May 4 in Branson. It would be my first one so I'm pretty excited.

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gurbob
Level

Join date: Jun 2011
Location: Kansas, USA
Posts: 234

DD, i workout at The Gym(catchy name i know)

Your going to branson too eh?

The Gym has a PL meet every year. The first weekend of June.

youll have to come to parsons some weekend and max out with us.

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BigDBigD
Level

Join date: Nov 2012
Location: Kansas, USA
Posts: 45

I'm hoping to anyway. I lift at the YMCA in Pittsburg but I actually live in McCune so it's only about 15 miles to Parsons.

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gurbob
Level

Join date: Jun 2011
Location: Kansas, USA
Posts: 234

Good Deal.

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ImaMonsta
Level

Join date: Oct 2012
Location: California, USA
Posts: 46

Ah, good luck! I need to pony up and look into a meet and just compete for the hell of it. I'm not at the numbers I want to be at for my weight class, but I suppose competing sooner than later is more beneficial.

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BigDBigD
Level

Join date: Nov 2012
Location: Kansas, USA
Posts: 45

ImaMonsta wrote:
Ah, good luck! I need to pony up and look into a meet and just compete for the hell of it. I'm not at the numbers I want to be at for my weight class, but I suppose competing sooner than later is more beneficial.

What is your weight class and what are your numbers?

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StormTheBeach
Level

Join date: Jun 2009
Location: Maryland, USA
Posts: 3320

Will attempt 405 tomorrow. Its been nice knowing you all...

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asooneyeonig
Level

Join date: Jun 2011
Location: Nebraska, USA
Posts: 612

StormTheBeach wrote:
Will attempt 405 tomorrow. Its been nice knowing you all...


overhead?

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gurbob
Level

Join date: Jun 2011
Location: Kansas, USA
Posts: 234

dammit Storm....id believe it.

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gorillavanilla
Level

Join date: Dec 2010
Location: Florida, USA
Posts: 2143

I've done the Super Squat program quite a few times. You're doing great with the weight you're doing. The first time I did the program I would drink about a gallon and a half of milk a day, eat three big meals per day, and have two to three snacks per day, as well as a protein shake following lifting. I went from 175 lbs bodyweight to 195 pounds bodyweight in 6 weeks. My starting squat weight was 225lbs and I ended up with 315 for 20 to conclude. My stiff dead lifts were the same weight as my squats. All my other lifts were moderate weight and they didn't increase as well as the squats or stiff deads. The Super Squat program is perhaps the ultimate conditioning-strength building bad-ass program there is.
My highest Super Squat 20 rep set was 405lbs which was a killer. The set took me about 8 minutes and my lungs hurt from all the deep, strong breathing between reps.
Get everything you can from Super Squats. The program really teaches you to strain and work through psychological barriers. You only have to go parallel for depth unless you just want to increase the torture, which I often did. Having a little self masochism trait helps. If you add in the milk and eat like a hungry bear you'll grow and increase your strength better or as good as any other program can promise.

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