View Full Version : puny's 4-month 20-rep squat trial

08-01-2005, 12:24 PM
I posted a background on my history in the bodybuilding forum. Basically returning to lifting for the first time since 2002. I'm currently 5'10, 150 lbs.

In an attempt to pack on mass, I'm initiating a four-month long cycle with a basic 20-rep breathing squat routine. I read about 20-rep squats in Powerlifting Basics, Texas-Style by Paul Kelso, and have researched them online.

Kelso recommends the work be done twice a week. I'll stick with that at first, and possibly throw in a third workout if my recovery ability holds up.

In addition, I'll be shooting for a 2500-3000 calorie diet (I normally only ingest 1500-2000, so this is going to be an adjustment). I intend on 3 big meals a day with a lot of milk and one or two protein shakes in between. I'm also taking vitamin B-12 (helps with tissue repair). My goal is to add 10-15 pounds by Christmas.

Here's the routine:

Squats, 1 x 20
Pullovers, 1 x 20
High pulls from hang, 3 x 6
Dips, 3 x 8

First day was today. I managed to pump out 20 squats at 140 pounds. Took a lot of breathing to get it done; the last three or four reps were real gut-busters. Kept the pullovers light, only 25 pounds. High pulls felt good, 3 x 6 at 120 lbs. Dips were easy once I took a 2-3 minute break.

Next workout, 5-pound increase in the squats and 10 pounds for the high pulls. Will wait to increase the dips and pullovers.


08-01-2005, 01:24 PM
GL man.