View Full Version : Off Road Super Squats

Off Road
06-22-2009, 11:25 AM
My routine revolves around the 20 rep "breathing" squats.
I use a 15" box to judge the depth of the squats.
I'm building them back up after taking a break from them.
I will only be posting my squat workouts since that's how I judge my progress.

My full routine looks like this:

Routine A:
Squat 1x20
Pullovers 1x20
Chinups 2xMax
Rows 2x12-5
Shrugs 2x12-6
Curls 2x12-6

Routine B:
Deadlift (every other B workout) 1x5
Bench 3x12-6
Seated Press 2x12-6
Bent Over Laterals 2x12-6
Skull Crushers 2x12-6

Mon June 22, 2009
255 lbs x 20 reps
3 breaths between each rep

Off Road
06-26-2009, 09:38 AM
Friday, June 26, 2009

Squat=265 lbs x 20

Off Road
07-01-2009, 04:12 PM
Wed. July 1, 2009

Squat = 275 lbs x 20

Off Road
07-05-2009, 07:03 PM
Sun July 5, 2009

Squat = 285 lbs x 20
Starting to "Huff n Puff"

Finished with a stack of pancakes, 3 scrambled eggs, potatoes (w/ peppers and onions). pork sausage, and 2 glasses of milk :thumbup:

Off Road
07-10-2009, 09:03 AM
Fri July 10, 2009

Squats = 290 lbs x 20

I'm slowing the progression to 5 lbs every workout. I'm also cutting down the other exercises to the bare minimum:

Day 1
Squats 1x20
BO Rows 2x6

Day 2
Bench Press 3x6
Seated Press 2x6

07-10-2009, 02:40 PM
I'd be huffing and puffing my ass off doing those.

I had a Love/Hate relationship with the 20 Rep Squats when I did them.

They are so damn grueling. I tried them by doing a weight I could rep right around 10 reps with, and then did whatever I needed to do to get the next 10 in.

I assume the 290 was challenging, but it's not what you would typically do for 10 reps is it?

How long do you think you'll stick with this routine? I only did 20 Reppers for about 4 weeks, I finished at 335x20. Insane!!

Good luck with em.

Off Road
07-12-2009, 01:51 PM
I'll be sticking with it until I hit 225 lbs or 230 lbs for 20 reps. Then I'll probably work on my "absolute" strength and conditioning for future runs at the 20 reppers.

Sun July 12, 2009

300 lbs x 20

It was a little soon to work them again, but I'm going on vacation for 5 days. So, I wanted to get it in before I left.

Off Road
07-16-2009, 06:16 PM
Thursday July 16, 2009

305 lbs x 20

I really wanted to quit at 15 reps :tuttut:

Off Road
07-20-2009, 09:56 PM
Mon July 20, 2009

Squat = 310 lbs x 20

Off Road
07-24-2009, 09:17 AM
Fri July 24, 2009

Squats = 315 x 20

The squats are getting tough and my other lifts are starting to stall. Might be getting close to deload. Then I want to work on absolute strength and conditioning. I think I could keep going and get the squats back up to 325 lbs, but without working on the other stuff, I don't think I'll reach the 400 lb mark. It's probably better to work on the other stuff and revisit the 20 reppers later on.

My plan is to do the squats with 3x5 (maybe 5/3/1 method) to work on absolute strength, follwed by a couple of light sets of 20 reppers to work on conditioning.

Off Road
07-27-2009, 12:23 PM
Mon July 27, 2009

Squat = 335 x 20

It was my "press" day. All my lifts have stalled and I failed to make the reps for a couple of workouts. So, i just tacked the squats on at the end of the workout and went for broke. Now I will take a week off and rest before I start my new routine.

07-27-2009, 12:56 PM
Holy f***ing s***. 335 x 20 is insane!!!!

With a 20RM of that, I can't see you being too far away from your 400 lb. 1RM goal.

Off Road
07-27-2009, 02:01 PM
Holy f***ing s***. 335 x 20 is insane!!!!

With a 20RM of that, I can't see you being too far away from your 400 lb. 1RM goal.

My goal is 400 lbs x 20 (not a single):thumbup:

I hope to hit that by my 50th birthday. I figure if Dr. Ken can do it...

07-28-2009, 08:08 AM
Oh my bad. Holy s*** that's insane man. 400 x 20, and you're in your late 40's. I hope to be that strong when I'm your age. I can't even imagine squatting 400 lbs. let alone 20 times!!!