Tonight will be my first workout in week 4 of the Book of Muscle intermediate program. This workout includes 2 sets of 20 rep (breathing) squats after doing a strip set of leg extensions and leg curls.
If I use the kind of intensity described in the article, there is no way in the world I would be able to complete the 2nd set of 20, let alone the rest of the workout, which includes good mornings, back extensions and deadlifts!
Does anyone have any tips for the 20 rep squats in the context of this workout?
During NROL strength 1, I was using 245lbs for sets of 12, so I was considering starting with this weight. I'm also not sure if I should try to keep the weight the same for the 2nd set or lower it.
two sets of 20 reps breathing squats...whoa. I did breathing squats for a whole summer and it was killer. You're lungs feel like they are going to explode by the end....good luck!!!
__________________ Mike Roussell
Nutrition Doctoral Student
Don't forget to listen to the latest episode of Max-Out Radio featuring Zach Even-Esh.
I don't know if will really help you or not, but I looked back at my logs from Limping Series when I did 20 rep breathing squats. (I never did BOM, but they are both Ian King programs.) I did roughly 60% of the weight I did for my heavy sets of 6 in that program. So that might be something you can compare to your NROL Strength program numbers.
Wow. Good memories of doing those! They are so exhausting and yet exhilarating. I wrote a note in my log that said, “sooo sweaty!” HA!
I also looked at the BOM guidelines and it does say to use a load you can lift 12 times with good form. So if you think that 245 was very doable, then that might be a good place to start. You can adjust up or down from there.
Having followed your log in the past, I recall that endurance is one of the toughest aspects of training for you. So a general guideline would be to err to the light side so that you don’t have a lot of technique breakdown. You can always go up!
Don’t let the other exercises scare you. Pick what you "really" want to do in the workout and kick the shit out of it. Then do the best you can with the rest of the exercises. Holding back on the "main" exercise is something sailors and Oklahoma folk do. You don't want people to think you're from Oklahoma do you?
Thanks for all the replies. I survived my first round of the 20 rep squats.
I managed 245lbs for the first set, but cheated and racked the bar at 15 reps, rested for 15 seconds and then finished. I lowered the weight to 205 and managed to make it to the end of the 2nd set.
I'm a little annoyed at myself for not forcing myself to complete the first set, but now I know better for next time. You just have to keep going when your entire body is telling you to stop.
I did the super squat program a few years back now and it called for 20reps with your 10rm, just go until you get 20. They said you would learn the "breathing squat" pretty easy.
__________________ “I have always done my duty. I am ready to die. My only regret is for the friends I leave behind me.”
-- Zachary Taylor, 12th U.S. President, 1849-1850
Oh...and I pretty much had to check my ego at the door. Having to go REALLY light for HST since you do 6 workouts and "build" towards your 15RM on the last day. I probably look like a frail old whatever...lifting those 15 pound weights. LOL
20 rep squats
Linear Mode
