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22750 Members
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35481 Topics
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Max Online: 307 @ 02/21/13 09:36 AM
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#195764 - 12/19/05 08:33 AM
Re: Tim's Workout Journal
[Re: spartanwarlord]
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Exalted
Registered: 05/10/05
Posts: 1403
Loc: UK, Brighton
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I'm using the calf raises just because I feel it's time I invested some extra work on the calves. It seems to be working pretty well, although I'll leave them out of the next cycle. As for 20 rep squats... well, the thing is, that's more of a body-building thing. I'm doing this mainly for martial arts, so I really only need the 6 reps for a powerful kick.
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#195765 - 12/19/05 02:27 PM
Re: Tim's Workout Journal
[Re: TimBlack]
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Exalted
Registered: 05/10/05
Posts: 1403
Loc: UK, Brighton
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Monday 19th December 2005
Lower Body Day
Start: 3:30
End: 4:30
-----------------------------------
Squat(5*6)
3 @ 125kg
2 @ 120kg
Claf Raise(4*8)
4 @ 25kg
Full Ab Twist(4*8)
4 @ 40kg
------------------------------------
Comments: I'll probably start swapping between the Ab Twist and the weighted crunchy... I dunno, it didn't seem to work quite right today. Otherwise a pretty good workout.
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#195766 - 12/20/05 08:00 AM
Re: Tim's Workout Journal
[Re: TimBlack]
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Member
Registered: 12/18/05
Posts: 58
Loc: Australia
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Quote:
I'm using the calf raises just because I feel it's time I invested some extra work on the calves. It seems to be working pretty well, although I'll leave them out of the next cycle. As for 20 rep squats... well, the thing is, that's more of a body-building thing. I'm doing this mainly for martial arts, so I really only need the 6 reps for a powerful kick.
20 rep squats arent purely for body building. They build amazing amounts of strength. That and they really increase your warrior's edge in the gym if you know what I mean  .
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#195768 - 12/20/05 02:11 PM
Re: Tim's Workout Journal
[Re: TimBlack]
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Prolific
Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
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Hey Tim  Glad things are going well. a good variation for legs is to keep your heavy squat, but at the top of each drive raise up on tip toes for a count of 1, then down to flat footed and into your next squat. When you have completed your 5/6 squat reps finish off with pure heavy calve raise to one shy of failure before racking the bar. Lots of fun 
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#195769 - 12/20/05 03:09 PM
Re: Tim's Workout Journal
[Re: TimBlack]
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Member
Registered: 12/18/05
Posts: 58
Loc: Australia
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Quote:
please explain... why do they build strength? surely if you can do 20 reps with that weight your not squatting enough? Surely then it becomes endurance? 
Because you are using what you would normally lift for 10. You get 20 out purely with sheer effort and pain. Squating uses every muscle in your body.
Look up the 20 rep squat on google and T nation. There are many articles by strength trainers about how it benefited them. It personally got me over a major plateau I had with my regular squating program.
Give it a try.
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#195770 - 12/20/05 03:22 PM
Re: Tim's Workout Journal
[Re: spartanwarlord]
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Prolific
Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
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With respect, if you are capable of 20 reps with a weight you normaly use for 10, then your plateau is due to poor intensity during your 'normal squat' routine. All the willpower in the world will not double your reps if the weight selected is correct in the first place.
If you are talking about 'breathing squats'- with 3-5 seconds of oxygen debt repayment between reps, then they are an 'old school' trick to shock the muscles into greater hypertrophy. As such they are more relevant to bodybuilding than pure strength/power work.
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#195771 - 12/20/05 03:36 PM
Re: Tim's Workout Journal
[Re: Cord]
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Member
Registered: 12/18/05
Posts: 58
Loc: Australia
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I was stuck at 110 kgs for 5 reps, just couldnt add a single kg onto the bar. So I looked around and checked out the 20 rep squat program. I did it for a month and was able to get my normal squat to 125kgs. Not a bad increase in a month.
Sure it will build some muscle. But that is never a bad thing.
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#195772 - 12/20/05 03:52 PM
Re: Tim's Workout Journal
[Re: spartanwarlord]
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Prolific
Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
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Quote:
Sure it will build some muscle. But that is never a bad thing.
Unless you are training to compete in a certain weight class, or do not want increased thigh size.
I am pleased that you experienced good results, my post was merely clarifying what this type of training was principly developed to achieve.
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#195773 - 12/21/05 02:15 AM
Re: Tim's Workout Journal
[Re: Cord]
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Veteran
Registered: 01/17/05
Posts: 1151
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Just a little more clarification: 20 reps with your 10 RM is possible because you're allowed to rest as much as you want between reps - you just have to keep the bar on your back. Sounds easy, but it's not when you're trying to breath with all that weight on your back. But, as much as I love 20 rep squats just for the hardcore factor, relative strength is the last thing you'll gain from it.
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