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20 Reps 'til I Puke - FFQuads Log

FFQuads

FFQuads

New member
My new log. I've started a new 20 rep workout today and will run it till I stall. My goal is to increase my endurance and better my 20 rep maxs on the 3 big lifts - Bench, DL, and Squats. I took my my 5 rep. maxes and started around 35% for week one. Weight increases by 10 lbs. every week. Below are my current maxs and my goals for 20 reps. Let's go....

Goals -

Bench - 225 lbs. x 30
Squats - 315 lbs. x 20
DL - 350 lbs. x 20

Max weight:

1. Bench 375 lbs. X 1
2. Squats 475 lbs. X 5
3. Deadlift 515 lbs. X 5
4. Rows 315 lbs. X 5
5. SLDL 435 lbs. X 5
6. Incline Bench 315 lbs. X 3
7. BTN BB Press 255 lbs. X 5
8. CG Bench 315 lbs. X 4
9. BB Shrugs 655 lbs. X 5
10. Skull Crushers 185 lbs. X 5

Monday AM weight 212 lbs.

AM -
30 minute run - About 8.7 minute miles

PM -
Bench
20 x 120
20 x 120
20 x 120
Rows
20 x 115
20 x 115
20 x 115
Decline Abs
20 x BW
20 x BW
20 x BW
Standing Calf Raises
20 x 140
20 x 140
20 x 140

First day was a fucking joke! I can't believe how stupid I must look to everyone at the gym. I can't wait till the weight go up because I'm going to turn gay doing this shit! Easy and embarassing!!! :rainbow:

of course that's what I thought about the 5x5 till week 6.....:evil:
 
good lookin out on the 20 rep squats. these are for real men only. your quads will blow up like nothin else on thes. great overall growth boost to entire body! have the chuck bucket handy.....
 
IMO your squat goal is way low. I got to 325x20 natty and couldn't do 475x5 juiced.

But it'll be fun to push yourself. Honestly though, you might get nuried pushing all of them this way at once. It may be better to concentrate on one while putting the other stuff in more of a maintenance-type of program.

Unless of course the whole point is pushing them all at once. Just my two pennies.

PS I have a vid of 325x20 if you give a shit...
 
absolutely hate the higher rep scheme....but it's good to switch it up after a while of heavy lifting. 20 rep squats are tough...make sure your doing a heavy 20 if you know what i mean. alot of people say they going to lift in the higher rep range but they are bascially doing nothing. if your going for 20 i would say make sure your reps are getting difficult around 11 or 12....the last 2-3 should be absolutely brutal!!! good luck bro!
 
Thanks everyone! The first 4 weeks are going to be a loading phase. After that, it should start to get hard. Guinness5.0, post that squat vid. I love that shit. I hope your right about my goal being to low. I guess we will see. 250 lbs. x 20 feel really hard right now. I'm just not used to the high reps AT ALL. hehe
 
did you follow it up with a handful of almonds and 1/2 cut dry oatmeal?

you want to keep the max strength up while doing higher reps, otherwise you'll end up losing your low rep strength after a month or so.. how about alternating this with 5's?
 
Al - The panties were pink in color. Just the regular...

Tweakle - I feel yah! I just wanted to run something different for 8-10 weeks. I really don't have any idea how I could set it up. I am horrible when it comes to building these workouts. I have been thinking about throwing everything in the trash and just running the 5x5 with high reps every other week or something. Fuck if I know??? Hopefully this will be fun and I'll be able to rebound after 4 weeks of heavy training (after the 20 rep workout is done). I will run the 5x5 after this I guess??

Guinness5.0 - That is great! I would have loved to seen your face for the next 2 minutes after that shit. I bet it turned yellow!!!
 
FFQuads said:
I have been thinking about throwing everything in the trash and just running the 5x5 with high reps every other week or something.
Click to expand...
I agree with Tweakle and Guinness. Regarding the above quote, one way to do something like that would be an MWF plan with 5x5 on Monday and 3-4x12-15 on Friday.
 
FF, lookin' forward to following along with you on the new plan bro.

Does this coincide with your endurance plan for the new FF academy?
 
I just photocopied a 20 rep workout from a magazine. It's at work. If you want, I'll scan it tomorrow & email it to you. PM or K your addy.
 
Cynical Simian - I think I'm going to try adding one heavy lift per week. It will be either Squats, Bench, or DL. That way I'm lifting each one heavy once per month. If I start to see a huge loss in strength I'll cut this shit short and get back to the 5x5.

Sarge - Thanks for having a look. No, it really does not matter what I do in the gym for the FF Academy. I'm sure it's going to be like the other one I took to get my State Certs. LOTS of running (I hate running) and body weight stuff. Good endurance will help me. Squating 500 will do nothin' for me.....but I like squatin' so I'll have to find a middle road somewere.

HiDnGoD - Thanks! I'll PM you so you can send it. I've got one built in Excel that should work well but I'm always game for more info!!
 
Tuesday AM weight 212 lbs.

AM -
30 minute run - No idea how fast??

PM -
SLDL
20 x 150
20 x 150
20 x 150
BTN BB Press
20 x 95
20 x 95
20 x 95
Pullups
16 x BW
13 x BW
11 x BW

I can't stand to do this shit in front of other people. How weak I must look. I guess I'll be swallowing my pride and getting through these first few weeks. Although, I can already see BTN BB Press getting hard around 135 lbs. Anything x 20 is no fun. One thing I loved about the 5x5 was that I never got sore. Maybe tight sometimes but never that bad. Now, even at light weight squats are making my legs SO sore. Not cool!!
 
Trained Legs Yesterday....back Acted Up A Little So I Did A Few Sets Of 20 After Reading This Log...absolutely Sucked Ass. It's Boring And Ridiculously Hard Lol....stick With It Though. It Will Prob Yield Some Good Results...we All Want To Push Heavier Weight For More Reps And I Think That Will Happen When You Switch Back To Lifting Heavy Again
 
al420 - I need to be around 175-190 lbs. for the FD. Then I could do 187 pullups! lol

jpt - Thanks for the post. Keep your eyes on this thread. In a few weeks I'm going to be puking at the squat rack!! hehehe...
 
subscribed, good luck to you. this type of training seems rather daunting. glad im watching from the sidelines... with my feet up.
 
Wednesday AM weight 211 lbs.

PM -
Squats
10 x 135
5 x 225
5 x 315
5 x 365
5 x 425
Incline Bench
20 x 110
20 x 110
20 x 110
Calf Raises
20 x 140
20 x 140
20 x 140
Lat. Crunch
20 x BW
20 x BW
20 x BW

Thank god for heavy weights! The squats kept me from looking like a complete moron. Although, the incline bench brought me right back down to the moron status. The squats went great! Smooth and not much role at the top. I'm doing everything without a belt right now and my goal with the heavy weight is to just try and keep some good strength. I'm going to loose some, but fuck it. More later...
 
  • Like
Reactions: jpt
forget the ego............do what you feel is right for you.......thats why public gyms suck.....im glad im only 17 so when i need to use light weights and high reps i just do them
 
Did you go away from 20 reps on the squats or was that just a one time thing?

Also, I'm curious as to what would happen if u tried to do some kind of 1rm or triple after those 20 rep sets. Ouch!

Keep up the grueling pace man.
 
Thanks guys! kabeetz, I'm going to do one heavy lift a week. So for example - Week 1 is heavy squats, week 2 heavy bench, and week 3 is going to be heavy DL. That way I'm keeping an eye on my strength. It allows me to lift one of these every month. Make since???
 
FFQuads said:
Thanks guys! kabeetz, I'm going to do one heavy lift a week. So for example - Week 1 is heavy squats, week 2 heavy bench, and week 3 is going to be heavy DL. That way I'm keeping an eye on my strength. It allows me to lift one of these every month. Make since???
Click to expand...

Gotcha. So a month from now when u do heavy squats again, are u expecting your numbers to curb slightly, maintain exactly, or gain strength via the 20 rep method?

There's definitely a decent minority of people who say they grow on high reps, are u hoping u see similar results?
 
Kabeetz said:
Gotcha. So a month from now when u do heavy squats again, are u expecting your numbers to curb slightly, maintain exactly, or gain strength via the 20 rep method?

There's definitely a decent minority of people who say they grow on high reps, are u hoping u see similar results?
Click to expand...

I really doubt I'll make any gains. I plan to loose weight and this type of training will hinder any strength gains I might make. If I can drop to 175-185 lbs. with a 315 bench, 425 squat, and 450 DL I will be really happy. After the FF Academy I'll go back to a 5x5 plan.
 
Wednesday AM weight 211 lbs.

AM -
45 bike at the gym - I'm on duty...

PM -
DL
20 x 175
20 x 175
20 x 175
Skull Crushers
20 x 75
20 x 75
20 x 75
Chin Ups
17 x BW
14 x BW
12 x BW

The DL were really strange. It was not hard but my lower back started to burn and that was really different. 225 will start to get hard!!!
 
Fine looking young man that he is. Or did you mean his baby avatar? :)

Nice chinning, nearly 20 with bodyweight is really impressive.. think how many you'll get as you turn into an A&F model
 
Tweakle said:
Fine looking young man that he is. Or did you mean his baby avatar? :)

Nice chinning, nearly 20 with bodyweight is really impressive.. think how many you'll get as you turn into an A&F model
Click to expand...

A&F model?? Maybe you need to read that report out of M&F about that group of 125 lbs. guys that did the double blind upside down study with my 20 rep workout. Well, long story short........they all weighed in around 123 lbs. after 6 weeks and were having sex with each other on the toilet at the local Gold's Gym.
 
FFQuads said:
A&F model?? Maybe you need to read that report out of M&F about that group of 125 lbs. guys that did the double blind upside down study with my 20 rep workout. Well, long story short........they all weighed in around 123 lbs. after 6 weeks and were having sex with each other on the toilet at the local Gold's Gym.
Click to expand...


That is awesome. I really miss you buddy.
 
Wednesday AM weight 211 lbs.

PM -
Bench
20 x 120
5 x 225
5 x 295
5 x 315
3 x 325
BB Shrugs
5 x 225
5 x 315
5 x 405
5 x 495
5 x 545
DB Shoulder Press
5 x 90
5 x 100
5 x 110
4 x 120

Ok guys, I think I'm an addict! A fuckin' junky!! So, I get to the gym thinking I'm going to do the 20 rep workout. Miserable.......lost.......one set of 20 and I lost it!!! I went and got the chalk and started lifting heavy. It made me some happy I could not stop. The rest is history. I hate to start this log and just back out of it after 1 week. I'm going to think about this over the weekend.
 
Serioulsy dude, doing everything for 20 reps is pretty much retarded IMHO. I wasn't gonna sya it cause you're a good guy. But if you look at some of the programs that emphasize 20-reppers on squat you may like them. I loved it - it was a fun way to see what I was made of.

And at your bodyweight, you are seriously strong, bro!
 
FFQuads said:
Wednesday AM weight 211 lbs.

PM -
Bench
20 x 120
5 x 225
5 x 295
5 x 315
3 x 325
BB Shrugs
5 x 225
5 x 315
5 x 405
5 x 495
5 x 545
DB Shoulder Press
5 x 90
5 x 100
5 x 110
4 x 120

Ok guys, I think I'm an addict! A fuckin' junky!! So, I get to the gym thinking I'm going to do the 20 rep workout. Miserable.......lost.......one set of 20 and I lost it!!! I went and got the chalk and started lifting heavy. It made me some happy I could not stop. The rest is history. I hate to start this log and just back out of it after 1 week. I'm going to think about this over the weekend.
Click to expand...
Did your Mama raise a quitter? :lmao:
 
OK then, let me start a poll. I'll post it right now and bump it till Sunday. If everyone says "do the heavy weights", then I'll do them, and if everyone says "do the 20 reps"......then I'll still do whatever the fuck I want.......lol
 
how about this

work up to a topset of 5, then do a set of 20 as a backdown... so 315 x 5 and 225 x 20 for an example
 
FFQuads said:
My new log. I've started a new 20 rep workout today and will run it till I stall. My goal is to increase my endurance and better my 20 rep maxs on the 3 big lifts - Bench, DL, and Squats. I took my my 5 rep. maxes and started around 35% for week one. Weight increases by 10 lbs. every week. Below are my current maxs and my goals for 20 reps. Let's go....

Goals -

Bench - 225 lbs. x 30
Squats - 315 lbs. x 20
DL - 350 lbs. x 20

Max weight:

1. Bench 375 lbs. X 1
2. Squats 475 lbs. X 5
3. Deadlift 515 lbs. X 5
4. Rows 315 lbs. X 5
5. SLDL 435 lbs. X 5
6. Incline Bench 315 lbs. X 3
7. BTN BB Press 255 lbs. X 5
8. CG Bench 315 lbs. X 4
9. BB Shrugs 655 lbs. X 5
10. Skull Crushers 185 lbs. X 5

Monday AM weight 212 lbs.

AM -
30 minute run - About 8.7 minute miles

PM -
Bench
20 x 120
20 x 120
20 x 120
Rows
20 x 115
20 x 115
20 x 115
Decline Abs
20 x BW
20 x BW
20 x BW
Standing Calf Raises
20 x 140
20 x 140
20 x 140

First day was a fucking joke! I can't believe how stupid I must look to everyone at the gym. I can't wait till the weight go up because I'm going to turn gay doing this shit! Easy and embarassing!!! :rainbow:

of course that's what I thought about the 5x5 till week 6.....:evil:
Click to expand...


Hey man, it doesn't matter what anyone else thinks. You're training for yourself...so go for it on your plan.
 
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