20-rep Squat Challenge
Sarah Walls
Right before Christmas, I completed 6-weeks of the 20-rep squat program. Have you heard of it? I had not, but I completed it and lived to tell.
Give it a go if you think you've got the intestinal fortitude to make it through. On the last week I actually had nightmares about the next session.
Here's how you set it up for yourself:
Determine your 5RM - this will be your finishing weight at the end of 6-weeks. Yes, what is currently your 5RM you will squat 20 times. I did it, I know it works.
Whatever that number is, work backward 5 or 10lbs per session. You will squat 3x/week for 6-weeks.
Here were my numbers: 5RM = 155 (but, I stubbornly started at 165)
Week 1: Day 1: 80, Day 2: 85, Day 3: 90
Week 2: 95, 100, 105
Week 3: 110, 115, 120
Week 4: 125, 130, 135
Week 5: 140, 145, 150
Week 6: 155, 160, 165 ***I got 155 for 20 reps, skipped 160, tried 165 and managed 12 reps
The result was a 30-lb squat PR - not bad for 6-weeks of work.
The video of 155 was painful to watch and super slow. Check out my instagram for videos of my progress.
