The high rep squat thread

Dan C · 30-Mar-07, 06:49 PM

No matter which way you slice it, high rep squatting is HARD WORK. Arguably, the MOST difficult thing you can do in the gym. Whether you are in the "hole" or taking a breather before the descent of your next rep, there is NO escaping that weight! There is NO rest. There is NO quit.

We can talk about the release of hormones, growth factors and a myriad of other physical benefits commonly associated with squatting, but common sense tells you that when you work hard (and I mean REALLY hard) inside the squat rack, certain changes take place in your mind and body. That wobbly-legged, aching back, profuse sweating, out of breathness you get after a high rep set of squats really is doing you GOOD. Subconsiously, you know it! And when you complete your desired number of reps, despite your minds' best attempts to tell you to quit, it's a significant personal victory.

What I propose is a challenge. A challenge to the members of Discuss Fitness, to challenge yourselves.

2 or 3 times a month, put your will power to the test - do a set of high rep squats - before, after or AS your workout. 20 reps or more. Let's see how far we can push ourselves. Post your results here.

Dan C · 30-Mar-07, 07:00 PM

And if you're wondering what brought on this post, I recently had a workout that I was particularly proud of. Two days ago I squatted 225lbs for 40 reps. It took me around 5 minutes. 5 minutes of constant battle with my own mind who was telling me to quit.

I won.

And damn am I sore today.

CF-OC_gal · 30-Mar-07, 08:08 PM

Excellent work on the 40 reps Dan!

I like this challenge. I may only be able to do 20 lbs and to parallel but I'll give it a shot. (not more than once a month for me though)

That means no long pauses right? What counts?

**maverick** · 30-Mar-07, 08:13 PM

I'm right at your halfway point Dan at 225x20. I'm hoping to hit 225x25 next week.

**gymgirl** · 30-Mar-07, 08:17 PM

Quote:

Originally Posted by Dan C

And if you're wondering what brought on this post, I recently had a workout that I was particularly proud of. Two days ago I squatted 225lbs for 40 reps. It took me around 5 minutes. 5 minutes of constant battle with my own mind who was telling me to quit.

I won.

And damn am I sore today.

dang dan that is awesome! great job on the 40 reps at 225!

I'm totaly in for the challenge. Any idea of what a good weight would be? What percentage of your 1RM? or 5RM? I have no idea where to start, I want to push myself but don't want to be stupid!

speaking of high rep squats, check out this inspriational video. This dude goes for 75 reps of a 95# overhead squat. it's amazing.
http://media2.crossfit.com/cf-video/...Max95lbOHS.mov

tim_mcf · 30-Mar-07, 09:13 PM

I'm game, too. I haven't ever tried such a thing; the closest I have come is high reps of bodyweight squats, which is hard enough. I'm planning on a 1/2 intensity week next week, which really doesn't seem the time to try this, but the week after I'll go for it.

WolBarret · 30-Mar-07, 10:55 PM

What about the affects of 20 rep squats with lighter weight?

I plan to end my workouts with those while I cut for the next 28 days. What do you think will happen?

Dan C · 31-Mar-07, 07:30 AM

Quote:

Originally Posted by Brat

Excellent work on the 40 reps Dan!

I like this challenge. I may only be able to do 20 lbs and to parallel but I'll give it a shot. (not more than once a month for me though)

That means no long pauses right? What counts?

From the time you unrack the weight, until the time you put it back (or collapse under the saftey catches) - every rep counts. The weight is still on your back no matter how long you pause, though you can't "rest" too long because your back begins to fatigue.

Dan C · 31-Mar-07, 07:43 AM

Quote:

Originally Posted by gymgirl

dang dan that is awesome! great job on the 40 reps at 225!

I'm totaly in for the challenge. Any idea of what a good weight would be? What percentage of your 1RM? or 5RM? I have no idea where to start, I want to push myself but don't want to be stupid!

speaking of high rep squats, check out this inspriational video. This dude goes for 75 reps of a 95# overhead squat. it's amazing.
http://media2.crossfit.com/cf-video/...Max95lbOHS.mov

A good place to start is with your 10 rep max, and by that I mean whatever weight you can do for 10 consecutive, 1-2 breath per rep, set.

It's going to be about 60% of your 1RM... give or take 5%.

31-Mar-07, 07:44 AM

I'm a weak, middle-age man unable to currently squat any respectible poundage due to old injuries and lack of recent weighted squat training, but I'm trying to change that. But I do have a goal of completing 500 BW squats in a single set by the end of the year and have working towards that goal recently. I've done as many as 300 reps in a single set last year and 200 reps as of late.

So count me in this group. I'll post my progress towards my 500 rep set BW squat goal and whatever else I can accomplish.

Great forum leadership Dan, thanks to taking the initiative.

Dan C · 31-Mar-07, 07:56 AM

Quote:

Originally Posted by WolBarret

What about the affects of 20 rep squats with lighter weight?

I plan to end my workouts with those while I cut for the next 28 days. What do you think will happen?

You're kinda missing the point by asking these questions.

Just work hard and push yourself to do the best you can. If you want to use lighter weight, do more reps. Take Pierini's route. Try and squat an empty bar for 200 reps. Whatever.

**minime** · 31-Mar-07, 12:43 PM

I'm in! The most reps ive ever done is 12 and i remember that was super hard, so 20 will be awful! I can't wait!

Do you guys suggest that one finishes or starts their squat workout with the high reps? OR would you not do any squats at all that day besides the one high rep set?

Dan C · 31-Mar-07, 12:47 PM

Quote:

Originally Posted by minime

I'm in! The most reps ive ever done is 12 and i remember that was super hard, so 20 will be awful! I can't wait!

Do you guys suggest that one finishes or starts their squat workout with the high reps? OR would you not do any squats at all that day besides the one high rep set?

I would make it so the set is SO difficult, you have NO desire to do ANY more leg work for the rest of the WEEK, much less in the same day!

**Firehawk** · 31-Mar-07, 01:02 PM

225 x 40 is sick dude. Seriously. Standing there with weight on your back while trying to get enough energy to hit another rep is bad enough, let alone fighting all the signals your body is giving you to quit.

**minime** · 31-Mar-07, 01:48 PM

i am getting scared of this set of squats! I wonder what weight I should use. Gymgirl what weight will you use do you think? I am thinking 40kg (88lbs) but i would hate for the set to be too easy... but it could be that to use only 88lbs would be actually really hard! I just dont know as ive never done the high rep set.

Jeez i really do overanalyse things. you would think i was getting ONE SHOT at this and one shot only