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Because I'm dealing with an SI joint issue which will not be resolved any time soon and this hampers my gymming ability, I've been slowly cutting down fat... just because.
Today I resurrected pants which I hadn't worn since about 2002/2003, jeans with 32 waist. Just this winter I wore jeans in 34-35 waist, then went to 33-34 waist... and today I resurrected a few pairs from the 32-33 variety. When I bought those jeans I was 10lbs lighter than I am now and I still was about as lean as I am now...
Last night I finished a 2 month 20-rep squat cycle. The program went like this:
Squats - 20 reps
Pullovers -20-25
Romanian Deads - 2x10
Pullovers - 20-25
Bench 2x10
Lat Rows 2x10
Military Press (or cheat press sometimes) 2x10
and sometimes I'd throw some dips in for good measure.
20 rep squats are hard. By about 7-10 you start to think it's quitting time. You've got to dig deep for the last half and pretty much feel like passing out once they're done. I started out doing 140lbs and ended up at 200lbs. I'm not sure how much my one rep max went up, I might try to figure that out next week. The exercises after the squats are hard to pull off, as I was usually winded from the squats but after a while I got better conditioned to it.
TwiloMike and I had been talking about this routine and he was doing a 20 rep squats program as well with lumberjacks. Those two tons of squats were in his honor.
Now back to the drawing board to figure out what I'm going to do next.
^ Well done, Rhino. How many sets did you do per exercise? I haven't done 20-rep sets in a while, but I used to do them occasionally a few years ago. I've been mostly doing 12-rep sets or a pyramid scheme (e.g. 12, 12, 10, 8, 6 if doing 5 sets). Since you're going back to the drawing board, how about going heavy, such as 6-8-rep sets?
^ Well done, Rhino. How many sets did you do per exercise? I haven't done 20-rep sets in a while, but I used to do them occasionally a few years ago. I've been mostly doing 12-rep sets or a pyramid scheme (e.g. 12, 12, 10, 8, 6 if doing 5 sets). Since you're going back to the drawing board, how about going heavy, such as 6-8-rep sets?
I only did one set of 20 rep squats - that was enough for me. Everything else was two or three (except pullovers).
I'm thinking about something like a pyramid, or maybe doing 5x5 sets. I might try your pyramid and see how I like it.
alright.....so here's the thing.....I totally busted my old Mtnbiking record by 5 miles....taking me up to a grand total now of 25 summer month Miles (off road biking only) Okay....So I almost died of heat stroke (not kidding unfortunatly) but when I stopped seeing those little flying stars I was proud.....This, of course, is my summertime record....biking in Az durring the summer is sorta rough...winter is much better so we'll see what I can do then.
Oh btw...if your ever biking the bradshaws in Az.....bring a shot gun.
I see, so you went low sets high reps. Yeah, give the 5x5 a shot! I'm always pushing my pyramid scheme. Wait, that didn't come out right ...
Ha... So if I send you $20 I'll get $500 back?
I did a 5x5 program about six months ago and liked it, but I'm leaning towards the pyramid right now. It's been years since I did one of those.
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