20 rep squat program - am I overtraining?

[Big A]

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?

 

[nomed]

Only 8 sets?

 

[why]

Originally Posted by nomed

Only 8 sets?

So?

 

[Big A]

Originally Posted by nomed

Only 8 sets?

Yup, thus my confusion, because I feel like I am overtraining

 

[jlluch]

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!

 

[Mr. Caber]

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.

 

[TRINI]

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.

 

[javyn]

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.

 

[Rambo]

Originally Posted by Big A

Yup, thus my confusion, because I feel like I am overtraining
Elaborate on this. How do you feel you're overtraining?

 

[Mr. Caber]

The Russian Squat Program is pretty good. I used it to get up to a 405 front squat from 315 in about six months.

 

[why]

Smolov generally requires juice to see better gains than other programs. Well, that's based on hearsay but it seems somewhat true.

 

[thekunk07]

fixed

Originally Posted by why

any high rep or high volume program generally requires juice.

 

[why]

Originally Posted by thekunk07

fixed

True, but Smolov has a lot of microcycles that make it deceptive.

 

[thekunk07]

yeah, i just went from being sauced and performing @30 sets per workout to arimidex and about 12 sets per workout.

 

[scoota]

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.