QUOTE(kurtkob78 @ Feb 14 2009, 01:17 PM)
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
5 RM means 5 Reps MAx
the max weight you can carry at 5reps
in your case, your 7RM is 69kg
QUOTE(wallpaper89 @ Feb 14 2009, 01:43 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?
yeah, absolutely, all in once
normally they did the weight at 10RM, push for extra 10reps
QUOTE
Peary Rader, founder of Ironman magazine, with the help of people like Hise, is generally credited with coming up with the first 20 rep, breathing style squat routine. Breathing squats for those who don't know, are squats done for 20 reps with a weight you usually do 10 reps with, each time you hit failure, you take 3-5 deep breaths and continue until you get to 20 (a full description will be given later) while I have seen lighter weight 20 and even 25 rep versions, this one is most common.
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.
Jan 2 2009, 10:53 PM, updated 17y ago
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