Strength: 1×20 Back Squat.
*Programming note: We will be beginning our new squat cycle today. It will be a six week cycle where will be performing one set of 20 reps on each squat day. We will continue to squat on Mondays and Thursdays (This week will be Tuesday and Friday). This cycle will be working off of your 5RM squat that we found last week. We can also use your 1RM if you missed the 5RM. Please see the included spreadsheet to calculate your weights for this cycle. Use the 5RM sheet if you know your 5RM or the 1RM sheet if that is all you have. Please note the tabs at the bottom of the spreadsheet.
(The long math on this is Use: Week 1 Day 1 ((1RM*85%)*90%-60lbs)
Go ahead and get mentally prepared for the next six weeks of squatting.
Excerpt from Body Building.com
Chances are that a lot of you have heard of the 20-rep squat program at some point along the line. It is an old-school approach to putting on size that was common a few decades ago when men were men and drugs were unavailable. You do one set of 20 reps of the squat, plus a few other exercises.
Every successive training session you add 5-10 lbs to your squat weight. It has been touted as one of the most effective programs ever designed for adding muscular size and strength in a short period of time, and with good reason; it works!
High rep squats work wonders for building muscular bulk and strength, not just for the legs, but for the entire body. The program is ridiculously simple to follow, brutally hard to do, and extremely productive. It’s so productive, in fact, that I have never ever heard of anyone who did a version of this program correctly and didn’t gain size and strength.
Whenever I have a client who wants to get big in as little time as possible, this is where we begin. I am going to outline a 6-week program that has put slabs of muscle on everyone who has ever followed it. It is time to stop living in Tiny Town. This is your ticket to Hugeville.
Before discussing the actual program, you must understand the psychology of 20-rep squatting. You can’t just go to the gym, put some plates on the bar, start squatting and hope for the best. This program is as much about focus and mental toughness as it is physical exercise – probably more.
You have to be mentally prepared or you will not make it. Pain and fear will be there with you, tempting you to stop, telling you to give up. Your body will be screaming for you to listen to them, and the little voice in your head will be begging you to do cease and desist. Tell them to shut up. You’ve got some growing to do!
Squatting a heavy weight for 20 reps will not feel natural for your body. It will hurt. You will feel dizzy and light-headed. You will probably want to vomit. Go ahead. Your body may decide to completely shut down and leave you in the bottom of a squat, unable to rise. Obviously, safety is of primary concern.
DO NOT attempt a 20-rep squat program without a power rack or safety pins. Being stuck under a heavy barbell in the bottom of a squat with no place to go while you are gasping for air is not a good scenario.
WOD: For Time:
Back Rack Lunges (115/75)