Duke McCall
06-04-2010, 11:47 AM
I needed something different to do between Oly training cycles. Mike Mckenna suggested that I try a 20-rep squat progression over the course of three weeks, starting at 80 kilos for 20 reps the first week, 90 kilos for 20 reps the second week, and 100 kilos for 20 reps the third week (working on various pulling and pushing lifts on my "off" days). The insanity of the idea appealed to me, so I gave it a shot.
20 reps at 80 kilos left me in a puddle on the floor. I lost all feeling in my legs and nearly blacked out while struggling through 20 reps at 90 kilos. Last night, I decided to try 20 reps at 100 kilos. At rep number 5, the enormity of the task began to sink in. I decided to take it one rep at a time and focus on just that rep. That approach worked until rep 15, when I began to lose control of my legs and struggled to remain upright. Somehow, I managed to knock out the last 5 reps without falling over.
It simultaneoulsy was one of the worst and most rewarding lifting experiences I have ever had. The thing that is truly remarkable about it, though, is that (based on my 1RM) I should not have been able to lift either 90 or 100 kilos for 20 reps. Of course, I did not realize that until I sat down this morning and did the math.
I know this sort of progression at high reps is not new, but it helped me realize that the "plateau" I had been stuck on recently was purely psychological. I now know that I can lift a lot more than I thought I could.
I do not know if others have used this sort of progression with similar results, but I highly recommend it. (I may think differently tomorrow when the DOMS sets in, but right now I am walking on air).
20 reps at 80 kilos left me in a puddle on the floor. I lost all feeling in my legs and nearly blacked out while struggling through 20 reps at 90 kilos. Last night, I decided to try 20 reps at 100 kilos. At rep number 5, the enormity of the task began to sink in. I decided to take it one rep at a time and focus on just that rep. That approach worked until rep 15, when I began to lose control of my legs and struggled to remain upright. Somehow, I managed to knock out the last 5 reps without falling over.
It simultaneoulsy was one of the worst and most rewarding lifting experiences I have ever had. The thing that is truly remarkable about it, though, is that (based on my 1RM) I should not have been able to lift either 90 or 100 kilos for 20 reps. Of course, I did not realize that until I sat down this morning and did the math.
I know this sort of progression at high reps is not new, but it helped me realize that the "plateau" I had been stuck on recently was purely psychological. I now know that I can lift a lot more than I thought I could.
I do not know if others have used this sort of progression with similar results, but I highly recommend it. (I may think differently tomorrow when the DOMS sets in, but right now I am walking on air).