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My Training Journal
- Thread starter ExtraMile
- Start date
awesome day for you mancongrats on all the PRs
yeah was real happy with the deads, and those curls just finished it off for me, I love them and iv never had a pump like that before!
desmond
New member
I have been doing 20 reppers twice per week - just started.
Cannot be fucked doing the pullovers supersetted lol. Maybe I should try but ATM moment its the last thing on my mind.
Hoping to do 20x100 (20x220lb) for Olympic squats next week or if not week after with slow negatives.
My back and arms are far to weak for powerlifter squats at this rep range - it is simply too taxing to keep the bar on. However, I may start giving it ago anyway. I guess it would build a strong lower back.
des, what's your reason for doing 20 twice a week? Do you have a specific goal or just to do it? Just asking because it seems an extreme style.
Also, on PL squats, it might not hurt to build your lower back first if you think it might be a problem. GMs or weighted back extensions as extra work would easily bring you up to speed.
Also, on PL squats, it might not hurt to build your lower back first if you think it might be a problem. GMs or weighted back extensions as extra work would easily bring you up to speed.
desmond
New member
weirdly, i find my legs recover better on higher frequency. Yes, its an extreme style but I thought I would give it a go. I enjoy it and so far its not interfering with my 5 rep squats
My lower back copes fine on powerlifter squats normally, its just the 20 rep breathing squats take about 3 minutes and my lower back can't cope with that.
But i think i should do more lower back work as its letting my DL's down. It just never seems to grow (I do weighted back extensions although not GM)
Interesting.
What you say about recovery is true. Russian volume weightlifters will go 4-5 times a week. They do lunges and low impact plyometric work in preperation to a peaking cycle which they believe stretches the leg muscles and makes them receptive to high volume. It's not in the program to the 20 rep breathing squats, but their aim is, of course, different.
How heavy do you go on those extensions? You could bring your range down to six . Or maybe rack pulls? Lifting more than maximum weight might provide some stimulus.
What you say about recovery is true. Russian volume weightlifters will go 4-5 times a week. They do lunges and low impact plyometric work in preperation to a peaking cycle which they believe stretches the leg muscles and makes them receptive to high volume. It's not in the program to the 20 rep breathing squats, but their aim is, of course, different.
How heavy do you go on those extensions? You could bring your range down to six . Or maybe rack pulls? Lifting more than maximum weight might provide some stimulus.
B
Big_BK
Guest
odd, same thing with me. I am recovering very well for high rep not what i expected! Might want to work on form if your lower back is bothering you on squats that take a long time. I am having the same problem and i need to change my form up a little, the power lifting stance puts alot of stress on hips and such.
desmond
New member
My form is apparently excellent. I have it watched by a few people. And I'm not being conceited as I consider my DL and bench form to be poor. Maybe i just need to do more lower back exercises. I also find the low bar position difficult to hold on 3 minute breathing squats. I reserve the powerlifter style for lower reps as a result
fortunatesun: not very heavy at all. I was doing it with 10kg very slowly because I thought that with a heavier weight I was mainly using my glutes (that's how it felt anyway), but i realize this is silly as the lower back is only worked isometrically really anyone so I will try and increase the weight.
OneBreath
Elite Mentor
Has anyone watched you while doing 20 rep squats for the entire 20? I'll admit, when i do them my form goes out the window around #15. My lower back i usually sore the next day and i know it's because those last 5 i threw every muscle i had into the rep.
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