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20 rep squat program - am I overtraining?

post #1 of 97
7/27/09 at 4:19pm
Thread Starter 
Now that I'm back in the US I've started a 20 rep squat program as follows:

# Squat: 1x20 (you do your 10 rep max 20 times by pausing and "resting" when needed)
# Pullovers: 1x20
# Stiff-legged deadlift: 1x15
# Pullovers: 1x20
# Bench press: 2 x 8
# Bent row: 2 x 15
# Military press: 2 x 12

I do this 3 days per week. It is brutal. It doesn't seem like enough to overtrain, but previously I was getting good results doing major muscle groups only once per week. I feel like the squats and deadlift 3 times per week might be excessive. I certainly feel a lot more worn out on a daily basis, and I am sore as hell on recovery days

What say you, fitness experts?
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post #2 of 97
7/27/09 at 4:25pm
Only 8 sets?
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post #3 of 97
7/27/09 at 4:27pm
Quote:
Originally Posted by nomed View Post
Only 8 sets?

So?
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post #4 of 97
7/27/09 at 4:31pm
Thread Starter 
Quote:
Originally Posted by nomed View Post
Only 8 sets?

Yup, thus my confusion, because I feel like I am overtraining
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post #5 of 97
7/27/09 at 4:46pm
doesn't sound like overtraining. it does sound almost like doggcrapp training. i got into it about 2months ago and i love it. i have seen pretty good increases in strength so far. all you need to know about it is here:

http://www.intensemuscle.com/17843-n...ning-come.html

good luck...and beat the log book!
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post #6 of 97
7/27/09 at 5:02pm
http://www6.mailordercentral.com/iro...sp?number=1200
My old pal Jesse (Marunde) was a big fan of 20 rep squats, me not so much. That's a lot of volume.
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post #7 of 97
7/27/09 at 5:04pm
I can't remember the last time i saw anyone mention the exercise 'pullover' let alone when I last did one.

Those were the days....sigh.
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post #8 of 97
7/27/09 at 5:44pm
I don't know what to tell ya. I've been trying to stick with the Stronglifts 5x5 routine, it calls for squatting 3x a week, and I just can't. I want to, and try every other day at the gym, but my soreness prevents me from it. I squatted after work Thursday night and I'm still walking like an old man today, even having trouble with stairs still.
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post #9 of 97
7/27/09 at 5:48pm
Quote:
Originally Posted by Big A View Post
Yup, thus my confusion, because I feel like I am overtraining
Elaborate on this. How do you feel you're overtraining?
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post #10 of 97
7/27/09 at 6:04pm
The Russian Squat Program is pretty good. I used it to get up to a 405 front squat from 315 in about six months.
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post #11 of 97
7/27/09 at 6:09pm
Smolov generally requires juice to see better gains than other programs. Well, that's based on hearsay but it seems somewhat true.
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post #12 of 97
7/27/09 at 6:10pm
fixed


Quote:
Originally Posted by why View Post
any high rep or high volume program generally requires juice.
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post #13 of 97
7/27/09 at 6:19pm
Quote:
Originally Posted by thekunk07 View Post
fixed

True, but Smolov has a lot of microcycles that make it deceptive.
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post #14 of 97
7/27/09 at 6:21pm
yeah, i just went from being sauced and performing @30 sets per workout to arimidex and about 12 sets per workout.
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post #15 of 97
7/27/09 at 6:22pm
I'd say listen to your body and adjust your workout according until you find something that fits you. From doing 5x5, I've found I need a couple days rest between workouts so I incorporated that into my routine. As the saying goes, use what works for YOU and discard what does not.
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