http://www.bodybuilding.com/fun/irontamer5.htm

http://bodybuilding.com/fun/brewster24.htm

i've go thought this article recently, and found it very challeging

i am going to start this program After chinese new year



This post has been edited by yeah_guyz: Jan 22 2009, 10:32 AM

Looks good. I think you need a decent weight (read: strength) to go 20 rep.

I doubt I'd gain a lot from it because I could probably only do 20 rep around 60 to 75 kg. :\

ya, go 1 shoot of 20 rep is very hard, you will breath like cow...lol that why they called it as breathing squat



To determine your starting weight, take your current 5RM and subtract 5 lbs for each scheduled workout. So, if your current 5RM is 315 lbs and you are planning to train three times per week for 6 weeks (18 workouts), you should begin with 225 lbs, as 18 workouts x 5lbs per workout = 90lbs. Subtract 90 from 315 and you get 225. Simple enough.

I started off at 100KG x 20 and moved up to 125KG x 20
And that was it. I never could do it again. Never dared to. It....is by far the most difficult thing you can do in the gym

I'll break it down

1-5=EASY
6-10=Manageable
11-13=Doubt comes
14-15=Feels like stopping
16-18=There's no way I can finish this
19-20=ARGHHHHHHHHHHH!!!!!!!!

In short.....brutal beyond words.

So you're starting your 20rep squat with 40kg (looking at your journal)?

75kg on my end, it's still difficult beyond words. I reckon I would've to forgo studying to mentally prep up for the gym.

so how is the result? the author said that it's good for strength and size. it looks more like strength-oriented to me though

lol, nice break down

mental play a big roles in this program, you body will cry for it ask you to stop that

i think i'll start this after CNY as well..

No way...it's not a strength orientated program at all!
It's closer to size+endurance than strength if you ask me. Well basically after 6 weeks of that, the results were like this;

My waist is 30", my weight remained at 77KG yet I leaned out. Good thing! But my jeans, the legs...were tighter. Fat burns, but leg grows.

After 3 weeks of 20 rep squats, it becomes easier. A lot easier, so much so that you just feel like finishing it quickly. The set drops from 2 minutes to about 1 minute 10 seconds for all 20 repetitions. But on week 5, (breaks out old journal...) I did 120KG x 20 and suddenly it became that much harder. 122.5KG was insane. 125KG was easy again. It seems that at certain weeks/weights, the body has a hard time handling it, but readapts again.

Your food intake, that definitely will go up. You'll just eat anything and everything.

I would've continued with the 20 reppers till I hit 140KG, but I started Olympic weightlifting again, so there was no time to waste doing 20 rep squats. The best part was really, the melting away of fat.

so you're saying that it's very good for cutting but less effective for bulking?

oh, how many set of 20 reppers did you do? do you do others compound movements as suggested, like presses, deads, rows and pulls?

i've read up somewhere that one shouldn't do deads more than 2 or 3 times in a week. is this relevant?

This post has been edited by yeahs4.1: Jan 3 2009, 05:51 PM

Squats and milk!

that sound interesting...lol!! i love hardcore training

1 set of 20reps is more than enough to kill you

NOOOO!!! I'm saying it melts fat away like a furnace yet maintains your bodyweight.
Whether or not its less effective for bulking, I cannot answer that as I didn't gain any weight during the 20 rep squat process. Yet I know of many people who only do squats and drink like Angrydog said, SQUATS AND MILK, and gained slabs of solid muscle. So I think it's perfectly fine for gaining mass as well. In fact, I know a soldier who only did this high rep squats and deadlifts, and grew in size and dropped major amounts of fat.

According to my journal, I did 20 reps on Mondays and Fridays. My routine at that time was 1-2-4-5.

1- 20 rep squats, bench press [5x5] overhead press [4 x 10] and abs [2 x max repetitions]

2- Deadlift [5x5], chest supported rows [4 x max repetitions] , pull-ups [4 x 10] and shrugs [2 x max repetitions]

4- Dumbbell swings, dumbbell snatch, dumbbell clean and push press, renegade rows with dumbbells and clap push ups. Circuit of 5 rounds. Dumbbell work is 5x per hand and clap push-ups was 10 repetitions.

Looks like I made a dumbbell day.

5- 20 rep squats, push press and overhead lockouts.

I love journals, going through what you did when you were younger. So nice.

hmm.. i understand back muscles are the slowest to recover. let's say i were going to follow this program exactly as proposed, which includes 3 times of DL per week, which every workout day consist of 1 x 15 reps, is it okay?

This post has been edited by yeahs4.1: Jan 3 2009, 06:34 PM

my ideal plan will be follow back rippetoe 3x5


Everything the same, just replace 3x5 squat with 1x20 squat, easy

I can't answer this because it's not my body.

Personally if you're asking me if pulling 15x for a single set is smart, I'll say no as your back will surely fatigue and your form will suffer. I'd much rather pull 5 sets of 3 reps instead, if I'm working on strength or 3x5 if I'm working on both strength and muscle. This depends highly on what you want to achieve.

IF you're going to do stiff legged deadlifts or Romanians, I guess it's more plausible yet still not something that I would do. Chances are if you were to deadlift 3x a week, 15x for a single set, the weights would have to be relatively light. Perhaps 60% of your 1RM on the first day, 55% on the second day and 50% on the last day of your deadlifting for that week. You could then reset it to 65% for the first day on the next week and decrease by 5% per day of the week.

Honestly, I don't really see a purpose of doing a single set of 15 repetitions. I would rather break it down to a few sets because of numerous reasons;

-Muscular fatigue
-Bad form
-Injury potential
-Slow performance as it fatigue hits.
-Reduced range of motion as pain kicks in

Remember, you're doing this AFTER the 20 rep squats. It's no joke especially on the first few weeks. Chances are you'll feel like you're meeting the devil on the last day of living.

And lastly, you have to learn to use fullstops and not commas exclusively.

cool. that clears all my doubts. i guess normal 3x5 deads are good enough for me at this moment. by the way, i'm doing normal deadlift just like the one suggested in Starting Strength. i believe it's not stiff legged DL

Just do it 2 times a week if you're concerned about slow recovery. 3 times a week was recommended for quicker recovery.

Update me on your progress by posting on this thread.

usually i do bench press 32 kg 3x18... but after 10 days i didnt work out, i feel that 32 kg or even 27kg is too heavy for me -,- ... make me feel like wanna to give up to build muscular appearance.

wtf? freaking 3 sets of 18 reps?
i'd say you'd go better with 3x5x45kg or 3x10x37kg. strength-wise and size-wise.

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

---

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

I dunno, but my friend said he'd be disgusted with himself if he found out a quarter of his body is pure fat.

A sample program for someone with good recovery ability might look like this:

* Squat: 1x20
* Pullovers: 1x20
* Stiff-legged deadlift: 1x15
* Pullovers: 1x20
* Bench press: 2-3 x 10
* Bent row: 2-3x15
* Military press: 2-3 x 12



bro.... i found that my whole body pain after doing this after a long period

it is normal, bro

if you are beginner, the soreness can easily last a week
just rest and consume enough protein, then u can recover faster

Squat and Deadlift are dangerous if you are new. Doing it wrongly will cause knee injury. You want to do squats, do without weights first. If you think is easy doing without any weights, you try first then let me know. lulz! And, do it in the right way.

no one ask you straight go for 100kg squat, sure danger la

go for lightweight to learn form of course

every exercise also dangerous if you did it in wrong way, will you jump to 3m depth swimming pool if you dont know how to swim? common sense what?

woot, 20 squat routine. After this 20 squat, no energy to other other workout. I divided my squat into 3 set. 6-8 reps each set.

at first, it is quite hard to do squat. Now my squat poundage already increase to a bit more than my bodyweight I like it

not really out of energy, start from light 1st
what is your 5rm for squat?

my case is :- My 5RM=90kg

90kg-40kg=50kg

in 6 weeek program, 3 workout per week

add 2.5kg every workout, you will reach 95kg squat after 6 week if everything smooth

6week x 3 workout x 2.5kg=45kg+50kg=95kg



dont be afraid to add weight, add 2.5kg EVERY workout if you did well in previous workout, your body can adapt it damn fast



This post has been edited by yeah_guyz: Feb 14 2009, 11:05 AM

UP ! UP UP!!

anyone else doing this program? share it

2nd week now for this workout, so far so good.
today going to squat 1x20x62.5kg

i think nightmare is going to me after i reach 70kg onward

what is 5 RM ? my squat now is 69kg with 7 reps for 3 set. Today going same 3 sets x 8 reps x 69kg (oly barbell + 120 lbs) btw i'm 62kg

This post has been edited by kurtkob78: Feb 14 2009, 01:17 PM

I thought 20 rep squat routine is to do 20 reps, all at once, at a very heavy weight, a weight which you would normally only be able to do much less than 20 reps of?

That's not the 20 rep squat anymore. IT doesn't work that way.

Exactly.

5 RM means 5 Reps MAx
the max weight you can carry at 5reps

in your case, your 7RM is 69kg

yeah, absolutely, all in once

normally they did the weight at 10RM, push for extra 10reps




but i work it in this way, 5RM-40kg
let say my 5RM is 90kg
i will start 20reps squat with 50kg(90-40=50)

and add 2.5kg every workout
6 week program..i am going to finish it at 92.5kg when i reach the end of program
yeah, it is killing

The best idea of this program!

Reps 1-3: Nice and easy. Is there any weight on my back?

Reps 4-6: Starting to feel it. Yes, indeed there IS weight on my back!

Reps 7-9: I am in pain. By the 9th rep, the mind is already telling me to rack the bar and stop the insanity. I truly believe that you must be in this kind of pain by rep 9 or 10 to truly get the effect of the 20 rep squat.

If you get to 9 or 10 and you aren't feeling much, INCREASE THE DAMN WEIGHT! By the 9th rep, your mind should be telling you that this was a damn bad idea.

Reps 10-12: My entire body is screaming out in agony. I tend to look slightly up when I squat so right in my view, on the wall, are the words, "DON'T YOU QUIT!" At this point, I am staring intently at those words. I am already sick to my stomach, and I am starting to wonder if I can get the next 8 reps.

Reps 13-15: Yeah. This was a damn bad idea. I am no longer counting in 3s but instead in 1s. Between each rep, I stand shaking with the weight on my back and breathing like a runaway train. The thought of quitting is overcome by me screaming DOWN! DOWN! DOWN! These reps came up very slow. 5 more baby! 5 more!

Reps 16-17: Very slow and agonizing. Breathing is forceful; heart is pounding a mile a minute. 20 is right around the corner. Just supporting the weight has become a chore. My entire body is shaking. I taste that protein drink as I burp it into my mouth.

Some of it comes out onto my shirt. I don't care. The garage could burn down around me right now and I would not care. I am steely eyed. I am ready. I will get 3 more reps. Do or die baby!

Reps 18-20: Disgustingly slow. My lower body is now numb. I am rising out of the hole but I can't tell. Everything is now painful. Even standing there with the bar, to breathing, to actually squatting. I can no longer tell the difference. Time is standing still.

This is the point were the weak stop and the strong continue. This is the battle that will win the war. The bar cannot beat me. I scream in agony as I rise out of the hole. While breathing, I swear, I spit, I puke. As the 20th rep locks out I have to fight just to get the bar back to the rack.

easy..

lol, please! stinky

Current stat after 2 week of running this program
87.5kg at 29% BF
(i think not so accurate, as measurement on 14 feb is 86.9kg at 30% BF)

i m having trouble in squat.
i m having trouble balancing myself.
its not bout the weight but even whnr i put the barbell on my shoulder, i feel like falling down.

http://www.bodybuilding.com/fun/no_pain_squat.htm

http://www.bodybuilding.com/fun/glen23.htm

got 2 bar position, high and low

and Please Full Squat

nice links.
will try those warmup b4 heading to gym

Just came back from gym
as predicted, 20reps will be getting harder after 70kg
today was squat at 72.5kg, which is around 80% of my 5RM..
it was exciting, i breathe like a cow after reps 15, and felt like my leg going to collapse..lol

How is it for you dude? Can see improvement in mass? I may try it someday if its good.

it's just get into serious workload, last 3 week workout is just warm up lol,

i will post my progress after 6 week, but i dont think alot diff, my diet sucks

saw this when surfing net...lol

http://www.t-nation.com/free_online_articl...arting_strength
T-Nation: Speaking of stupid shit, or rather, crazy shit, a section of your book Strong Enough?: Thoughts from Thirty Years of Barbell Training talked about the mental benefits of 20-rep squats. Can you go a bit more into that?


Rippetoe: This isn't something I dreamed up. Strossen's written about it. Perry Rader's old programs from the '40s and '50s involved 20-rep squats. 20-rep squats are not a beginner's thing, because beginners can't possibly do them correctly. But for an intermediate lifter who wants to take six or eight weeks and grow some legs, 20-rep squats do a marvelous job.

It does make you tough. But most people can't stand to do the damn thing. If you're doing it right, you won't go more than six or eight weeks. You just can't. At least I couldn't, and I'm kind of stupid about that kind of stuff.

For an actual, no shit, set of 20 squats, you're going to pick a weight that you previously thought was your 10-rep max. And you're going to do 10 reps with it. Then you're going to do the 11th rep, and you're gonna breathe a little bit. And finally, you're gonna finish the 19th rep, and Jesus is gonna be talking to you about this time.

Then you're gonna finish the 20th rep, and you'll somehow get it back in the rack, and then you collapse. You'll get tunnel vision and your hearing will change while you're trying to catch your breath. All kinds of weird peripheral central nervous system effects will take place.

What you normally find is that you're laying on the ground, and you think, "Oh my God, I'm so glad that's over with." And then after about five minutes, the realization occurs, "I gotta do this again next week with another ten pounds. Oh shit."

Most people can't deal with that for a long period of time. But it's terribly useful for short periods of time.

Mod, can you please move this to Bodybuilding & Strength Training section?

thanks


allright, some update from me

i've finish the 20reps program for Total of 17 section.
it supposed to be 6 weeks consist of 18section

but i took around 2 month=.= due to packed schedule


20reps x 50kg -----> 20repsx90kg (collapse at 17th reps, my mental failed me)



This post has been edited by yeah_guyz: Apr 29 2009, 09:04 AM

20-reps squat should be a stamina based work out. Strength is not gonna help much but stamina and endurance. I know coz I do 20 reps for 3 times everytime with 10kgs dumbell each.

you might be kidding right?

without strength how to squat body weight(body weight not refering to your BW but is the weight of barbell same as your BW)?

Not exactly true.
When you doing a 20 repper, you're actually taking a 10RM and pushing it out for 20. Sure many would say that if you can do 20 reps with a 10 repper, that 10 repper isn't actually your 10 rep max. It's the amount of mental focus and intensity that makes a 20 repper a strength+size workout.

Personally I gained 3KG's while doing this. So I guess it does work your size and strength. yet I'm aware what you're saying that this isn't the BEST one way to do it. That's true. In fact, there isn't really a "BEST" one method of training thanks to your body's adaptive system.

20 reppers, just work great to shake things up a little bit and push your strength up a little more as well as mental strength. i look at it more as a mental workout that physical

20-reps squat sungguh menakutkan
lullzzz...its definitely mental man..


Chow

Lol, 10kg dumbells . Go 120kg for a start on a barbell. Then look back at what you posted.

PS: Anyone went on RSR lately?

This post has been edited by shanecross: Apr 29 2009, 08:25 PM

Somehow I hate dumbbell squats. Can't seem to ever find the right position to hit the legs hard. Barbell 70 x 20 FTW.

john, when u gonna try 20 rep?
haha i might wanna try...
maybe in 2 weeks times...
i think i will need to do 90kg coz my 10rm is 90kg i guess...

I can only do max 3 reps for 80kg squat. If you are talking about 20lbs dumb bells. I can do 20reps squat and press. You sure feel the burnin' starting from 10reps onwards.

I tried 70 x 15 two days ago, its bearable. I think imma do 80 x 20 the next time I hit the gym. I usually workout at home, so my legs get neglected a lot.

Gonna try this tomorrow for my leg day. xD

Do read the article before trying. It's not something like "Hey I wanna go in and try it". There should at least be some mental prep before getting under there.

Also, have someone count for you.

I've read them both, and I understand it's not simple. I believe I can get myself through the mental stage of it.

And I'm usually the only one in the gym, so nobody'll be counting for me. =/

Good luck let us know how it goes.

Thanks. I'm expecting an exhausting day.

when the time you reach 15th reps onward, your body will shout for STOP!!! lol

i found that our mind and body is amazing, sometime we squat for low reps, around 5 reps, it is hard to finish the last reps, but if you set up your mind, you can really push yourself to the sky. lol
i donno hw to describe...erm in this way perhaps
today i was doing 5x5repx70kg squat, last few reps like quite tough
but hell man, last time i can finish 1x20repsx 85kg without any problem? Mental!

Squat is good, but whenever I do squat, I always afraid that I will hurt the knees. So squat is definitely not my favourite exercise. Sometimes I do 2 sets, sometimes 3. Then I will do dumb bell lunges and leg press moar, and also other. For leg extension and other, I will kasi 4 - 5 sets. So even if I don't do squat, it is still enough to koyak my legs.

I no longer doing 80kg for squat, now max 70kg. 70kg can do about 6 - 8 reps. 40kg, 60kg then 70kg. Doing squat is freakin' hard for me, I don't know why.

it's just your mind, if you are sure your form is correct, add 2.5kg every workout, you will amazed with the result! body adapt the load very fast

So I assume you've gone through the gut wrenching tear in your muscles, till the point your legs feel so pumped and torn that you feel almost numb? Before you push a lil more for the final 4 reps and lay dead on the floor.

Don't worry, I've been there too. Now what if I told you a man's done 180KG x 20 at a BW of 112kg?

I did the 20-rep squats today. Used 55kg for the first set, only to realize I still had energy after 20 reps, so I upped to weight to 65kg. The difference 10kg can make is amazing. After 10 reps, your body signals it's getting tired. After 15, it's starting to scream for mercy, and by the last 2 reps, you're on the verge of collapsing. Was on the floor for 10 minutes before I could get up and walk around again.

I know the weight is peanuts for a load of you people here, but I'm definitely happy I finished the 20 reps.

Woah nice one, that makes it 20 x 2. Try your max one set next time. Maybe 70kg?

Maybe, just maybe. xD That'll be next week's attempt. I'll be feeling today's workout in the morning.

i think i will give it a try next week. =.=
i did 10x10 of 65kg on tuesday, and even till now, my legs are very very sore
i guess i will try hitting 20 rep at 90kg then rest my leg for a week. =.=

You guise iz are hardcore squatter. Me iz are no good in squatting, but I iz good in squatting jamban long time ago though.

No good at it doesn't mean don't need to do. Its the king of exercises.

I love squatting, and not being able to feel my legs for the next few days.

john91 is right.
ya u can live without squatting, but if u wanna go further, then i guess u should... not saying u MUST, but rather should.
its up to u... ur body, ur decision. =.=

zeist, u r no good in squats?
hmm... then are u the type of guy that goes gym just to do ur chest and biceps?

---

Added on May 1, 2009, 11:02 pmhaha dan... u just did ur 20 reppers... guess u will feel that soreness for few days or maybe a week.
kaka... next time try 10x10 at 70kg. =.=
see whether u love it or not.
kaka... i was just testing out last 3 days, and damn... it took me 40mins to complete 10x10 at 65kg.
nearly cried at the end... haha

This post has been edited by JonYeap: May 1 2009, 11:02 PM

I'll definitely try 10x10 out sometime. Though, I think I'd really have to get someone to keep track of the sets for me.

haha... take a paper and pen if u want... =.=
or use something to count.
maybe after each set, take a small plate and put beside u. haha...
if u see 10 plates, meaning, 10 set completed. =.=