i am wondering 20 reps will works onot for heavy weight
as most likely when 3rd set of firth reps my form will crash
and rely much of my lower back

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Added on January 9, 2009, 3:58 pmEdit: i think i found the answer...kinda scary...lol


This post has been edited by yeah_guyz: Jan 9 2009, 03:58 PM

tried it today.. for fun...lol

1x20reps x 50kg

yeah..the feeling is nice...50kg is still easy...but i am breathing like cow when hitting reps18..
i can imagine that if i go further poundage...how tough it can be

Nice, but I think 20 reps is more towards endurance+some size. I am now doing rippetoe program, but replace the 5 rep to at least 8 reps and max 12 reps. The set is still the same. Is it ok ? Example like this

Workout A
Squat 3x8xWt
Bench press 3x8xWt
DeadLift 1x8xWt
Chin up 2x5 BodyWt
Dip 2x8 BodyWt

Workout B
Squat 3x9xWt
Standing military press 3x8xWt
Pendlay Row 3x8xWt
Dip 2x8xBodyWt
Chin up 2x5xBodyWt

The reason I put Chin up and Dip in all my workout because I can finish the main exercise in about 30 minutes. So I add these 2 to become at least 45 minutes. And also every exercise I will increase my rep by 1 until it reach 12 and then add more weight and revert back to 8 rep. So the fastest development will be the squat. Because squat is done every workout. This is done to every major exercise except chin up. I dont have enough power to do more than 5 reps. Is this ok or got any other suggestion ?

This post has been edited by kurtkob78: Jan 22 2009, 09:26 AM

imho, 8 reps is too much, just stick to ori rippetoe

ADD WEIGHT every workout if you did perfect form in 3x5 last workout

2.5kg each workout...

i dont recommend 8 reps or more, as from what i experience, if you lift really heavy (let say 5RM), the last few reps is really tough and most likely you will crash your form if go further reps.

and lastly, it is all up to you, experience it, and find it which is suitable for you...


after CNY, i will officially start 20reps Death Route...lol

in short, it will be like this


6 week for 20 reps (1 week 3 workout)
12 week for Stronglift 5x5 (1 week 3 workout)
And repeat
Repeat....
Repeat....
Repeat....
Repeat....
Repeat....
Repeat....
Repeat....

Repeat....Repeat....Repeat....Repeat....Repeat....Repeat....Repeat....Repeat....Repeat....Repeat....Repeat....Repeat....till i die

Check this out. Coach squats agaiN!

I didn't get the 140KG x 20 one but I got the 160KG x 10 which he did after the 20 rep squats.
He's a lil gassed by now. I'm guaranteeing he'll come to the gym tomorrow, sore.
hehehe

20 reppers are da bomb. squatted 40kg together with yeah_guyz 2 days ago, and i'm still not walking properly today.

one of the reason is i dont eat properly these days

lol, i feel nothing the next day....

just a slight soreness

hey pizzza> how bout your 20 squat? 20x140kg? i want video

20x140kg is teh shittt..can he beat Tom Platz 500 pounds 20-reps squat?


Chow

Maybe you should video your own videos instead. Don't need to ask mine, cuz I don't do 20 reppers anymore.


I'll say, almost a definite no way in hell.

His current max is about 230KGs (about 500LBS) for a double only. The 140KG is about his 60% 1RM.
Even at his ultimate peak, he only managed 270KG'S. To hit 20 reps at 230KG, my coach would probably have to have a max squat of about 375KG's which puts 230KG at his 60% 1RM. Either that, my coach would have to take 230KG'S and keep working at repping it.
If he works daily at only repping the 230KG, he'd gain at least 7-8KG'S, which is unsuitable for his frame size. Also if he managed to rep 230KG'S for 20, he'll have a max squat [estimated] of about 370KG. Let's say, he weighs 70+7=77KG and has a max squat of 370KG'S, which is about 4.8x bodyweight.

That....is completely impossible for him. I know who can probably rep 500LBS for 20 though. Mark Huster in his prime. Hossain Rezazedeh, Leonid Taranenko, Antonio Krastev. Maybe Evgeny Chigishev too.

cant really calculate like that man.
Tom Platz 1RM "only" 600lbs.
you remember the video he did the 20 reps? it was at exhibition with all the strongman, Bill Kaz, Fret Hatfield and Paul brothers.
Platz was up against one PL'er named Fret Hatfield (1RM 830lbs).

Hatfield can only do 11 reps on 500lbs, but his 1RM huge diff with Platz.
i think Platz used to high-reps training, but his muscle density not high enuff to hold big weights like powerlifters.
dont get me wrong, both have huge legs and great feat of strength

no one can really beat Platz with high-reps squat. i heard he once did 400lbs, 50 times....crazy fella

Chow

This post has been edited by bata: Jan 23 2009, 10:06 PM

I know it's a retarded calculation. Could've used more sense when I wrote that but I can't be bothered to. Still, I strongly doubt my coach'll be interested in hitting 500LBS x 20 though. What's the point? He ain't gonna clean and jerk 20x. This aint' Crossfit. This is olympic weightlifting.

And i thought Fred Hatfield's max squat was past 1000LBS? High rep squats are fun for a while, then they become extremely painful. At one point, you start to ask yourself "Is there a point of chasing this madness?"

that was some time ago, they already reached 1000lbs? i thought Mark henry did? im also not sure la.

yes, u have your point, but in Platz case, i watch Kris Gethin said, although fast-twitch musce fiber create the dimension of your muscle,
slow-twitch muscle fiber with high reps also can build size.


Chow

start the program from this week
6 weeks program, 3 workout per week
weight at 86.7kg and Bf at 30.9% yesterday

That's almost 1/3 of your body being fat. Holy deeznuts.

yeah! gained alot of fat since August

August BF at 28%

due to bad diet

Used to do 5 sets of 20 reps squats with 20kg weight when i first started.. my leg sore for a whole week. lol

1 week soreness is common if you just started to squat

what are the warmups u do b4 squat?
i will do light sets with light weight for leg extension, leg curl and strecthing.

leg extension and air squat


Chow

i normally warm up with jogging and stretching

and squat few set of light poundage

example

if your work set is 80kg

Warm up

2x5xOly bar
1x5x40kg
1x3x60kg

Work Set
3x5x80kg