20 Rep Chugging Along, Wednesday, Week 3

So I started with the 5lb increase and did my 20 reps at 145lbs. That wasn't overly hard, so I tacked on another 5lbs and knocked out another 10. That kicked my butt pretty good, but still didn't make me collapse in agony like I probably should be doing post-20. Still, I am obviously getting stronger and happy with the progress.

Instead of keeping it at 150lbs for Friday (since that would be 5lbs over Wednesday's 20-repper), I think I will bump it up to 155lbs. Then on Monday, I can tack on my 10lbs like I planned and do 165lbs (body weight)!

That'd mean that for the second 1/2 of the program, I'd be starting with body weight. Not too shabby I guess. If I get to 175lbs BW by the end like I should, then a "decent" squat would be about 255-260lbs. That would be 1.5x body weight and I'd be happy with that. But to hit that from 165, I'd need to increase 90lbs, which isn't going to happen unless I tacked on 10lbs each workout. Maybe that's doable now that my back has seemed to catch up and hold the weight and my legs aren't really the limiting factor. We'll see how it goes.

8 down, 10 to go!

20 Rep Stabilizing, Monday, Week 3

Nice to know that progress is continuing. After Friday's very successful workout, Monday followed with 140 for all 20 without issue. It almost wasn't hard enough.

My back is definitely the limiting factor in all of this, but it is growing fast too. By 15, my back was screaming, but my legs were just starting to hurt. 20 certainly wasn't "easy" but I think my legs could have gone for 5 more. I think the weekend recovery with the extra day has a little to do with how "easy" it was, though that was not the case for last week's Monday.

I may try adding 10lbs next Monday instead of just 5lbs. That would mean I do 145lbs on Wednesday, 150lbs on Friday, and Monday would be 160lbs! Almost up to body weight, and would be middle of next week. We'll see how it goes.

7 down, 11 to go!

20 Rep Success!, Friday, Week 2

What a great end to the week! The 135lbs that had destroyed me on Monday to only being able to do 10 and Wednesday, only 15, was easy as pie tonight! Well, almost...

On the relative scale of the 20 rep program, I'd call it pie, but it still rates up there with a good 15 minute roll in BJJ with a guy who has 50lbs on you! But to top it off, after I knocked out the 20, I threw another 5lbs on there and knocked out another 10! That whooped my butt too, but it was doable. I REALLY feel it though.

On another great note, I weighed myself tonight. It was post-poo, right before workout. I tipped the scales at 165lbs! That's quite a jump. Not 2 months ago I bounced between 145lbs and 150lbs and now I'm 15lbs over that range? Crazy gain. OBVIOUSLY a good portion is fat, but for a guy who could put on neither fat nor muscle before, I am ecstatic. I can also tell I am getting quite a bit bigger and stronger. My back really feels it and I feel like I am way more upright (posture). My legs are also looking bigger, which is good for a guy with chicken legs. I am super happy with what's happened so far. I think I'm addicted to the gains/changes. Hopefully this keeps up for the duration of this program and I see 175lbs by the end (with that 5lbs of fat to burn in the following week(s)).

6 down, 12 to go!

20 Rep Progress, Wednesday, Week 2

Not quite there, but I did manage to knock off 15 with 135 before bailing. I felt much better on Wednesday and my legs/butt felt surprisingly good. My back, however, felt like it was close to injury with the pressure on it and so I stopped at 15 when I could just not take it. My legs were shaking like crazy after 12 or 13, but I could still go up and down and my lower back was the limiting factor this time.

In addition to feelings better, I also got Starting Strength and read about 1/2 of the chapter on Squats. Great book with tons of information on each lift. How many books use 50 pages to describe one exercise!?! I feel like I had much better posture and form after reading it and applying some of the information I had gathered.

I guess this is the 135 week. I plan to keep it at 135 for Friday and hopefully hit my 20 reps so that next week I can start off with 140!

5 down, 13 to go!

20 Rep Failure, Monday, Week 2

So Monday was my first failure on the 20 rep program. Not failure in a good way, like I couldn't come up, but failure as in I gave up. I don't know if I was sore or just feeling crappy or what, but after 3 reps with 135, I was really questioning if I'd make even 10. In my past 3 workouts, 10 have been fairly easy and just the last 10 had been rough. This time, I was spent at 3. I made 10 and then re-racked the bar, took a breather, and did the last 10. Poor form. I think I'll keep it at 135 for Wednesday and complete the 20 like it was meant to be done.

4 down, 14 to go!

20 Rep Basics

So I thought I'd explain the basic 20 rep program. You take your 10 rep max squat weight and do one set of 20! You can take as many breaths in between as necessary, but you keep the bar on for all 20. Just one set per workout. You do this 2 or 3 times per week (I am going for 3 MWF) and each time add 5lbs to the bar! While this is all going on, you drink 1/2 to a full gallon of milk each day! The milk hasn't been a problem for me since I love milk and I have been drinking a qt in the morning on the way to work and a qt right before bed each night.

I should have pointed out that my starting weight on Monday 12th was 160lbs. We'll see if I hit my goal of 175 by the end of this. I hope to make 175 and then drop 5lbs (since a fair amount of my gain will be fat). Hopefully 2 weeks out from the end of the 6 weeks of squats, I will be "down" to 170.

20 Rep Squats, Week 1

I started a 20 rep squat routine to pack on some bulk and work my little chicken legs on Monday, October 12th. So far so good. Here is a recap of the week:

10th: Purchased a power cage and olympic weight set from craigslist. Got it all set up in the garage.

12th - Day 1: Did 20 x 115lbs. Was going to start with 135lbs, but since I have not done squats in years and this program is already taxing enough as it is, I dropped 20 lbs (4 workouts difference) to start and get into it. Still, 20 was VERY hard.

14th - Day 2: Did 20 x 125lbs. Upped by 10lbs (instead of 5lbs) since I felt like I could do it and it wouldn't kill me. I also wanted to get closer to my correct starting weight sooner. VERY hard again. Last 10 are rough and last 5 are almost unbearable.

16th - Day 3: Did 20 x 130lbs. Upped 5lbs (as prescribed). I have perfected (correction, advanced) my technique in squatting and although this was also VERY hard, I felt like I had less chance for injury. I used to feel like I was asking for a hernia and now I felt like it was all in my legs and butt. Although it was only 3 workouts in, it seems that it's "easier" knowing that there is an end and the pain is temporary.

I'll try to do daily postings from now on.

3 down, 15 to go!