New Old Squat Work-Out

[CityOfChicago]

So, I've been thinking of different ways I could spice up the old and dreaded squat work-out. I finally gave in and am following the "Super Squats" routine. For those not familiar, it's a re-packaging of a very old (1930's) work-out comprised of one set of 20 reps. But the kicker is that there are suppused to be 3 workouts a week, and every workout you increase weight 5-10lbs. Now, I've done 15's back in the competitive days, but that was a few years back. So you can imagine the shocker that 20 reps is. due to football practice, I only do 2 workouts per week - every third day. I work up to my working weight for the day (today was 285), bang out the set of 20, then do 2 sets of 15 on leg ext and 2 sets of 15 on leg curl. After the squats alone my legs are shaking like I got parkinson's, and I'm sucking major air. But after the ext and curls I feel like someone stuck an airhose in my legs.

Anyone else try this work-out and want to comiserate with me?

[CityOfChicago]

All-righty, then. I guess I'm the only moron here who's done this masochistic BS. But thanks for chiming in, all. :D

[Morgan20]

sup C,

I'm going to try these squats at the gym this week, I'll let you know how it goes.

[Big_Montana]

if you can increase your weight that much EACH and every workout, your not trying hard enough to begin with, figure out your 1 rep max and do the ammount of weight you should by the reps chart.

also one set? no warm ups? you don't like your knees much do you?

-RJ

[The13ig13adWolf]

20 reps on squats would make me projectile vomit...lol. good luck with that ;).

[Chicago30]

20 reps on squats would make me projectile vomit...lol. good luck with that ;).

**Laughing*** Me too!

[cruzmisl]

Sounds killer but legs can't recover fast enough to do 3 workouts in a week.

If you have some super human recovery system up your sleeve I'd give it a go. Chances are though you'll curse anything that touches your quads and glutes (including the toilet seat) :eek:

Let us know how you make out.

[CityOfChicago]

Well, the program is written so that you take your current weight you're using for 10 and do 20, then add 5-10lbs a workout from there. I used to compete in the USAPL, back when it was still the ADFPA, and I squated around 515 then. Not fantastic but I'll take it. But I have not trained legs "hard" in a while becuase I've been running so much. So my 10RM was a conservative 245. Now I'm at 285 for 20, it's really hard, and I dam near do vomit.

warm-ups 135x10, 185x5, 225x3, 265x3, working weight.

[The13ig13adWolf]

Well, the program is written so that you take your current weight you're using for 10 and do 20, then add 5-10lbs a workout from there. I used to compete in the USAPL, back when it was still the ADFPA, and I squated around 515 then. Not fantastic but I'll take it. But I have not trained legs "hard" in a while becuase I've been running so much. So my 10RM was a conservative 245. Now I'm at 285 for 20, it's really hard, and I dam near do vomit.

warm-ups 135x10, 185x5, 225x3, 265x3, working weight.

do you go ATG on these?

[The13ig13adWolf]

Sounds killer but legs can't recover fast enough to do 3 workouts in a week.

If you have some super human recovery system up your sleeve I'd give it a go. Chances are though you'll curse anything that touches your quads and glutes (including the toilet seat) :eek:

Let us know how you make out.

i tend to disagree. recovery time depends on the loading parameters/volume. many people have no problem whatsoever implementing a full body workout 3x per week. albeit that's a lot different than said workout above but still. what about folks that train 'body part' style....at the other end of the pendulum, it does not take any muscle group 6 days to recover so training one bp per week is simply asinine (IMO).

[cruzmisl]

For myself, and I can only speak for myself, a leg workout as CityOfChicago describes with one day of rest in between would not be for me. I train legs on Monday and Thursday. If I increased the frequency I'd never be able to get out of my car That's about as fast as I can recover and still give 100% on the next (leg) training day.

[CityOfChicago]

Well, these are parallel squats, not to the floor. I don't think I'd have knees left if I tried to bottom out this much weight for 20. No wraps, no belts. I'm not really a belt fan when the weight is under 350 - just don't find it necessary. If my abs aren't strong enough to squat under 350, then I need to hit them a little more, ya know?

I posted my workout somewhere in another thread, but basically I work legs every third day - unless I miss my reps or football practice ruins my energy. Like it did on Friday....

Friday I attempted 295 for 20. Practice was only half pads - but to try my workout afterwards was stoopid anyway. Before practice I was like "I'm not gonna hit it today - I'll be too beat after practice". Well, I was on such a high after practice and my legs were so warm and loose I was like F*** it I'll give it a try. I only hit 14 reps at 295. Took a 2 min rest, hit 225 for 20 to pay my pennance, then threw in my ext and curls, then went home and cried myself to sleep. I'm supposed to hit squats tomorrow (Monday), but practice today was brutal and I want the extra day since I missed 20 last time. So I'll try it again Tues and I'll let you know how it goes.

[Darin]

CoC you are a freakin maniac!!!!! If I run on a regular basis I can't do squats. When I run my legs pump up like a mutha if I do squats. Makes running even more painful than it already is.

[CityOfChicago]

CoC you are a freakin maniac!!!!!.

Yes. Yes I am.

[K-9MALY]

I have a hip pointer injury from December, and squats are problamatic for me right now. I can squat, but nothing over 275 really. I have no pain doing leg extensions to failure or hammies. I probably would break in half if I did that workout right now.