SQUATS ROCK!

Lisette rocking her "FIT AS F**K" t-shirt AND performing a great squat. Pay close attention boys and girls...that is proper depth. The weighted back squat has an amazing ability to increase your overall strength and muscular size across the whole body.

Lisette is participating in the 20 rep squat program. Many of you are giving it a whirl. Based on a little web surfing, it looks like the 20 rep squat program started back in the 60's. This is when men were men.... Back in the day before there were GNC stores, online supplement stores, and out of control steroid usage. Back then, real men packed on muscle by doing the 20 rep squat program.

Here is how it works. Your goal is to perform 20 back squat reps twice a week for eight weeks. That is 16 sessions. The time frame of twice a week is essential to properly recovering between efforts.

First, you must determine your best five rep squat effort. The starting weight is 80# less than your best five rep effort. On your first attempt, you perform 20 squat reps straight without racking the weight. You add 5# every session. After eight weeks, you are squatting your previous best five rep effort for twenty reps. 

The goal of this challenge is to increase strength and size over an eight week period. You MUST lift twice within seven days. You MUST allow a few days of recovery between efforts. If you do not follow this protocol, you are not performing the intended program. Please erase your name from the board if you need to start over. I perform my attempts every Tuesday and Saturday regardless of what workout I do that day.

At some point, you may not get all 20 reps. That's okay! Complete the eight week program. Attempt the weight you failed until you get it. This program rocks. I am at week #5 and my squatting strength has increased big time. I am also weighing in 5# heavier every morning than I normally weigh in.

Good luck!

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WOD   6/26/2009

This was one of the workouts from the 2007 Crossfit Games. This past weekend, I watched Jason Khalipa complete it in under 13 minutes.

Complete the following for time:

Row 1000m, then complete five rounds of 25 pull-ups and 7 push jerks (M:135#/W:95#)

Programmed by freddy c.

***************

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I do exercise everyday on mornings, but I don't do it for fashion I do it for healthy and I do not want muscles :S
I do what my personal trainer call vertical program to maintain a slim figure, and I try to teach this to my classroom everyday, don't do exercise for vanity do It because it's healthy is for ur own good.

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[cheryl]

Regarding the questions on the 20 squat challenge. For myself... you need enough rest days in between attempts to fully recover; therefore, I do my attempts on wed and sun of the week. If for some reason I can't hit it on those days, I will still get the two attempts done in a 7 day period. I might be off by a day. For ex I'll do it on Thurs instead of Wed. Lastly, even if a crossfit wod lands on the wed or Sun, I will do that wod in addition to the squat challenge. But because the challenge sucks it out of you, I will usually do the squats first then rest for at least an hr or so before I do the crossfit wod.

Also, this is an old school powerlifting programming. Really to see any growth in strength you have to hit heavy weights for your lifts at least twice a week. If you are only doing it once a month, you are not going to see big increases. If you just google the squat challenge you will find lots of information on it.

So far, for myself, I have seen lots of strength increase.

[TimE]

Hi, I'm Tim from Australia. Long-time reader and first-time poster.. Thanks for all your hard work Freddy - love checking to see what wisdom you're ready to impart each day!

Just wondering, is the 20 squat program including regular crossfit workouts on the off days? Or are you only working out twice a week?

[Anna]

I got my log book today too!! Ready to get my log on (well, continue it in my new, cool book anyway)!

See ya'll at the lake!!

[grambo]

20 rep squats are awesome. Is the regular program really twice a week with linear progression though? That seems like insane volume to me and a high risk of CNS fatigue. Most people that I know that have done 20rep squat programs do max once per week, some as low as once per month (when they get to really heavy weights like 2x+ BW).

[Chris]

I just got my OW workout log book in the mail. It's bad ass!

[Chris]

How about a SORE AS F**K shirt...

[Anna]

HA! You did Fran in your dream!!! LOL!!! You go Lancaster! ;0)

...and yes, I think it's normal, at least I hope it is...otherwise I am REALLY unnormal!

[Mary]

That was a brutal WOD...

Nice squats, Settie!

[Lancaster]

Is it normal when you start having Crossfit workout dreams?

I did the workout Fran in my dream... Damn Thrusters

[Anna]

Looking good Settie!!!!

[doug]

Just when my hands were starting to heal...