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Introduction Area => ADARQ.org Special Content => Topic started by: adarqui on April 07, 2011, 06:03:46 am

Title: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
Post by: adarqui on April 07, 2011, 06:03:46 am
i'm probably going to start posting even more high rep pin-squat/training videos so, going to dedicate a thread to it.. feel free to join in.

HRN / HRTC MEMBERS
- adarqui : {pin-6-half-squat, 225 x 45 @ 154}, {pin-6-half-squat, 275 x 21 @ 152}
- nightfly : {rdl=242 x 20}
- shammy12 : {half squat=225 x 20}

 :wowthatwasnutswtf:

All proud members of HRN / HRTC will receive a complimentary ascii-badge once I get done with it.



The beauty of heavy high rep lifting (compound lifts), is that it really can result in some tremendous strength/hypertrophy gains without overstressing the CNS, see the LTMP-VOLUME blog post for more info. Anyway, once you're adapted to heavy high rep compound lifts (HHRCL's), you'll start to feel pretty amazing the day of and day after such lifting. It usually takes a few weeks to get adapted to moderate high rep lifting, so if you plan on having some fun with this, progress into it slowly for a few weeks at least.

Some of the main lifts we include in HRN/HRTC:
- any type of squat variation (pin, box, full, half, front, zercher etc)
- any type of deadlift (pin/blocks,sumo,conventional,trap bar etc)
- any type of pullups/chinups/heavy db rows
- any type of dips/bench press (incline, flat, close grip, pin/board/foam)

One of the fun things about this style of lifting is, once you are adapted, you can utilize it pretty much every day if you want, which is good for training addicts. There's a few ways you can mix it up to improve your overall high-rep-ability, so that you don't get stale doing the same thing day in/day out:
- add/decrease weight and go for max reps
- add/decrease weight and go for max reps WITHOUT ANY REST BETWEEN REPS WHATSOEVER
- decrease/increase tempo (very slow, slow, fast high rep lifting, etc)
- incorporate paused rep sets
- incorporate very light accommodating resistance (don't go apeshit)

A quick example might be, trying to improve your 20 rep squat. You can improve it by hitting 10-15 reps heavy, 20 reps heavy, 30 reps moderate, and then a wide variety of rep ranges using paused sets, changes in tempo, etc. The goal here is still progressive overload, so never forget that. This is not something people need to do in and of itself, of course you can still incorporate normal ME methods etc. As an example, I'm spending most of my time in the HHRCL department (heavy high rep compound lifts), while spending less time using the max effort methods. Right now i'm utilizing multiple sessions per day of HHRCL (LTMP-VOLUME), ~5 days per week, and the other 2 days would generally be LTMP-SINGLES (max effort methods).

For best results, full glycogen stores will do the track. Diet's lacking in overall kcal will effect this type of lifting, which isn't a problem really, you can still go all out in a depleted state, carb up, then go 100% with full energy stores.

Lastly, keep overall health top priority. Listen to your body and change up form/depth based on how you feel following this training. I for example, utilize above parallel squatting to keep my knees/hips much healthier from the volume/frequency I use. I know for certain that I would suffer from deep squatting at high frequency/volume, I would fall apart. Not everyone is the same though, just have fun and stay healthy.

The overall time under tension & intensity of this style of lifting is perfect for hypertrophy/strength gains. If you think it's going to "make you slow" or something stupid like that, check the LTMP articles. There's nothing "slow" about recruiting every motor unit & fatiguing them to the max, that is after all, the damn goal of repetition effort lifting, to tap into the entire motor pool.

Anyway, if you start incorporating this type of lifting (MEBM aka HHRCL), post your sets/training and/or videos.

Bottom line just rep shit the F out.

peace
Title: Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
Post by: adarqui on April 07, 2011, 06:07:09 am
As of the day of this writing, one of my initial goals is 225 x 50 (i'm at 225 x 45) and 315 x 25 (i'm at 315 x 12 or so) => @ 155 lb or less

hit 225 x 45 off pin 6 @ 154, will post video later.. a little bouncy off the pins but the weight felt like a feather, even when i was warming up no bounce, no consequence.

legs feel amazingly good after.. dog walk felt like i was walking on pillows :D

i'd like to get 225 x 50 whenever I want.. instead of feeling like it's such a big task, that would have me feeling pretty epic condition-wise.. i really plan on pushing my limits with this rep work and pulling off some crazy sets.. i just feel too good following these sessions, it's beyond addicting.

i'll make a HRN / HRTC banner some day soon lmao

i'm considering this another hobby separate from vertical jump now.

pc
Title: Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
Post by: Raptor on April 07, 2011, 08:34:47 am
What's your opinion on doing something like this:

Squat 100xF (F = close to failure, say 1 or 2 reps in the tank).

Rack bar, remove weight so 90 kg remain then immediately

Squat 90xF

rack bar, remove weight so 80 kg remain then immediately

Squat 80xF

call it a day
Title: Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
Post by: adarqui on April 07, 2011, 09:55:44 am
What's your opinion on doing something like this:

Squat 100xF (F = close to failure, say 1 or 2 reps in the tank).

Rack bar, remove weight so 90 kg remain then immediately

Squat 90xF

rack bar, remove weight so 80 kg remain then immediately

Squat 80xF

call it a day

not a big fan of it, would rather just work on one intensity x F and improve reps there.. legs recover fast but, unracking/re-racking the bar is pretty hard to do imo, you lose alot of focus with dropsets.. even then i think it wouldn't be as effective as just getting in more work at 100kg or getting in that work at 105kg etc.

if you have a partner taking the weight off of the bar, it would make more sense.. but i still would focus on a better quality set with 100kg rather than drop setting. dropsetting could be used once in a while, but it's even more fatiguing than "straight-work", so..

keep it simple for the most part, you can fatigue 100% of the mu's while using only one intensity on the bar.

peace
Title: Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
Post by: horton on April 07, 2011, 11:34:08 am
im definitely gunna be a member of HRN when I start my training in the off season :headbang: 225x50 and 315x15 @ 155 are my goals
Title: Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
Post by: shammy12 on April 07, 2011, 02:32:08 pm
I've started doing some high rep squatting recently and really like it. So far my record is 100kgx20 @ 64.5kg
Title: Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
Post by: Raptor on April 07, 2011, 02:32:31 pm
By the way, what do you consider "high reps"? Does 12 reps count as "high"?
Title: Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
Post by: Nightfly on April 07, 2011, 03:14:08 pm
I'm in! Count on hi-rep deadlifting tomorrow!
Title: Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
Post by: Raptor on April 07, 2011, 05:22:26 pm
I'm in! Count on hi-rep deadlifting tomorrow!

Stupidity -------------------- Madness --------------------------- Death
Title: Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
Post by: adarqui on April 07, 2011, 05:52:19 pm
im definitely gunna be a member of HRN when I start my training in the off season :headbang: 225x50 and 315x15 @ 155 are my goals

awesome, very similar goals as me, i better man up and get those numbers before you beat me to it hah.









I've started doing some high rep squatting recently and really like it. So far my record is 100kgx20 @ 64.5kg

sick! why do you "like it"? what do you like about it? i love how my legs feel directly after and the day after.. they just feel so light/loose and explosive.. plus the high rep sets themselves are just brutal which make for "fun times"

nice job on the 100kg x 20.. that's deep or half?

pc









By the way, what do you consider "high reps"? Does 12 reps count as "high"?

well 10-12 is still considered high, but this thread is more for 20+ reps with HEAVY lifts.. but 10-12 still makes the cut.






I'm in! Count on hi-rep deadlifting tomorrow!

haha nice!@$@!$ just keep form strict.. i once hit 135 x 50 good form and my back was still so toasted hah.. i might start trap bar'n high rep for fun, they have a trap bar at the 24 hour fitness.. i personally wouldn't do regular dl's given my old back injury, but i'd definitely do trap bar.
Title: Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
Post by: ESav15 on April 08, 2011, 12:18:58 am
man do I belong to No Rep Nation or what?...:\
 ;)
Title: Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
Post by: dirksilver on April 08, 2011, 12:55:37 am
so is it cool to hit a couple high singles and then drop the weight and go for 20 or so like in some of your lifting videos? or forget the singles and straight to the high reps?
Title: Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
Post by: adarqui on April 08, 2011, 02:27:56 am
man do I belong to No Rep Nation or what?...:\
 ;)

??????? hehe
Title: Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
Post by: adarqui on April 08, 2011, 02:28:45 am
so is it cool to hit a couple high singles and then drop the weight and go for 20 or so like in some of your lifting videos? or forget the singles and straight to the high reps?

sure, check the MEBM article in performance blog section.. max effort beast m0de.. it goes over that, you can easily use 20's as a finisher 1-2x/week, works great.. you'll see the difference pretty soon after implementing them.

pC
Title: Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
Post by: dirksilver on April 08, 2011, 02:59:13 am
so is it cool to hit a couple high singles and then drop the weight and go for 20 or so like in some of your lifting videos? or forget the singles and straight to the high reps?

sure, check the MEBM article in performance blog section.. max effort beast m0de.. it goes over that, you can easily use 20's as a finisher 1-2x/week, works great.. you'll see the difference pretty soon after implementing them.

pC


sweet! then i'll join the club!
Title: Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
Post by: adarqui on April 08, 2011, 05:43:12 am
so is it cool to hit a couple high singles and then drop the weight and go for 20 or so like in some of your lifting videos? or forget the singles and straight to the high reps?

sure, check the MEBM article in performance blog section.. max effort beast m0de.. it goes over that, you can easily use 20's as a finisher 1-2x/week, works great.. you'll see the difference pretty soon after implementing them.

pC


sweet! then i'll join the club!

nice :)

the club will grow once more people start playing around with the heavy 20 rep stuff.
Title: Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
Post by: adarqui on April 08, 2011, 05:44:06 am
didn't link this, might as well:

225 x 45 @ 154 = http://www.youtube.com/watch?v=vSmq5IopKuo

Title: Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
Post by: shammy12 on April 08, 2011, 11:45:43 am
I just do half squats, not really sure why I like doing them, I guess it's the same as you just feels good afterwards.
Title: Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
Post by: Nightfly on April 08, 2011, 02:02:02 pm
And i'm the first video logging member of the Hi rep nation! When do i get my passport? http://www.youtube.com/watch?v=BtkXWdPfN5Y
Title: Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
Post by: Raptor on April 08, 2011, 02:02:54 pm
You weak animal... only 8 reps on your 140 squats... that's NOT high rep skwad!
Title: Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
Post by: adarqui on April 08, 2011, 02:24:18 pm
And i'm the first video logging member of the Hi rep nation! When do i get my passport? http://www.youtube.com/watch?v=BtkXWdPfN5Y

FIRST OFFICIAL MEMBER, well shammy12 also.. here's your ascii badge:

Code: [Select]
        ,---__,------__---.
      ,'////<: =     ]\\\\\`.
     ///__---^~~"""~~^---__\\\
    //,'! HIGH REP NATION !`.\\
   /  \   __---^~~~^---__   /  \
  /,.  \,'   /.-----.\   `./  ,.\
 //  `.     MMM ,^. MMM     ,'  \\
//.--. ~~^^---^~   ~^---^^~~ .--.\\
/  '> \  __--'^^~~~^^`--__  / <'   \
\   / _-^  *   *   *   *  ^-_ \   /
 \  ,'  *  __--^^^^^--__  *  `.  /
  \ \   ,-^             ^-.   / /
  i  \,' ,^-__-^~/\^-__-^. `./  i
  |     /|#`|`.| ||**\ */-\     |
  !     '>#| `|`.||--/* \*<'    !
  /     /|#|_|#_|||________\    \   
 /      \   *   *||.| |#| |/     \
i        \**\ */-[]|`.|#| /       i
|         \-/* \/~~\`|`.|/        |
|   /`.    `. ./_[]_\.`,'   ,'\   |
!  /   `-.   ^|______|^  ,-'   \  !
 \ `.     ~~^--_____--^~~     ,' /
  \  `-_     ADARQ.ORG     _-'  /
   `.   ^~--._________.--~^   ,'
     ^-_                   _-^
        ^~--__ 6 6 6 __--~^
              `.   ,'
                `-'

strong grip nightfly, impressive
Title: Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
Post by: Nightfly on April 08, 2011, 02:32:06 pm
Woohoo Hi Rep Badge w00t!  :headbang: :-*
Title: Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
Post by: Raptor on April 08, 2011, 02:36:53 pm
strong grip nightfly, impressive

Are you kidding? He's trained that for years!
Title: Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
Post by: Raptor on April 08, 2011, 05:28:57 pm
By the way - one quick note:

I don't think it's smart to go with high reps for people with high blood pressure. I think that's what happens to me. Whenever I go 8+ reps I start to get dizzy and feel weird, and I think it's the blood pressure going up and up and up... that's not healthy or safe at all.

So for people with these kinds of issues, they should be aware of it. I wouldn't recommend 20 reps to people with high blood pressure.
Title: Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
Post by: adarqui on April 08, 2011, 05:47:33 pm
By the way - one quick note:

I don't think it's smart to go with high reps for people with high blood pressure. I think that's what happens to me. Whenever I go 8+ reps I start to get dizzy and feel weird, and I think it's the blood pressure going up and up and up... that's not healthy or safe at all.

So for people with these kinds of issues, they should be aware of it. I wouldn't recommend 20 reps to people with high blood pressure.

you've got to "RELAX" (tm raptor/djoe).. i have/had high blood pressure issues and i'm fine, have to breathe right and stay loose.. blood pressure is more of an issue with high rep heavy lifts that have you gripping the bar non stop, like the high rep RDL etc. but squat/DL should be fine.

if you get dizzy after 8 reps then you're probably breathing wrong..
Title: Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
Post by: adarqui on April 10, 2011, 04:35:30 am
04/09/2011 275 x 22 (PR) half squat.. not really considering it a PR though, was too sloppy/ugly.. those 2 really ugly reps screwed me up, goal was 25 reps, should have gotten it.. bleh

http://www.youtube.com/watch?v=jXLaHuWBXyY

i hit 275 x 21 much cleaner last time:

http://www.youtube.com/watch?v=EEMYJdxtdGs
Title: Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
Post by: Raptor on April 10, 2011, 05:25:51 am
You seemed to always touch the pins with the left side of the bar... maybe you lean towards that leg since you plant LR? Like, you favor control on that leg and prefer (automatically) to "use" that leg more and lead the descent with it?
Title: Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
Post by: dirksilver on April 10, 2011, 05:34:03 am
You seemed to always touch the pins with the left side of the bar... maybe you lean towards that leg since you plant LR? Like, you favor control on that leg and prefer (automatically) to "use" that leg more and lead the descent with it?

i've noticed when i pin squat i tend to lean left too...but i plant right left...but i'm left handed and left side dominant so i figure thats what it is...it's probably normal for most people me thinks
Title: Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
Post by: adarqui on April 10, 2011, 05:47:48 am
ya i'm not sure really.. for some reason im definitely getting that lean, but that's actually why i like pin squats, it allows me to see when my depth is uneven.. i hate hitting one pin before the other.. if you look at that mar 27 275x21 vid, it looks so much cleaner.. very good set compared to the set i uploaded today..

i'm LEFt-RIGHT and natural lefty so, dno.. definitely has to do with an imbalanced somewhere.

peace
Title: Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
Post by: aiir on April 10, 2011, 02:39:05 pm
ya i'm not sure really.. for some reason im definitely getting that lean, but that's actually why i like pin squats, it allows me to see when my depth is uneven.. i hate hitting one pin before the other.. if you look at that mar 27 275x21 vid, it looks so much cleaner.. very good set compared to the set i uploaded today..

i'm LEFt-RIGHT and natural lefty so, dno.. definitely has to do with an imbalanced somewhere.

peace

agreed, hitting one pin before other makes you feel really off balance, and kinda 'forces' you to correct it
Title: Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
Post by: $ick3nin.vend3tta on April 10, 2011, 03:04:01 pm
Deadlift for reps contest should be full ROM to the floor.



http://www.youtube.com/watch?v=YNRYnTkuyBg




Title: Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
Post by: swans05 on April 11, 2011, 12:30:01 am
i can foresee a lot of shiity reps being done in this thread

if you wanna get bigger then 20 rep squats are fine but for vert i think there's better ways to go about it then inducing a shit load of fatigue for no real gain - would you jump just as high without the 20 rep squats? probably

also adarqui don't you have shitty knees? if so then why don't you sit back on your squats? plus thta heel lift won't be doing you any favors either are they?

you've got a unilateral  loading discrepency somewhere too which could be drawn back to an injury on the favoured side - left i think it was

not a big deal its not like you're tipping over or anything, i've got one too
Title: Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
Post by: adarqui on April 11, 2011, 02:09:16 am
i can foresee a lot of shiity reps being done in this thread

these lifts are to be done to technical failure, which means form is of primary importance.. if someone gets sloppy that's on them.



Quote
if you wanna get bigger then 20 rep squats are fine but for vert i think there's better ways to go about it then inducing a shit load of fatigue for no real gain - would you jump just as high without the 20 rep squats? probably

this thread has nothing to do with vert.. it's about high rep lifting, which ironically, combined with jumps/sprints/sport, will lead to probably more gains than most other protocols.. high rep squatting is the future, but was born long long ago.


Quote
also adarqui don't you have shitty knees? if so then why don't you sit back on your squats? plus thta heel lift won't be doing you any favors either are they?

where did you get the idea i have shitty knees? how could i have shitty knees and do what i do, and jump 50+ times max effort in dunk sessions? i squat multiple times per day, using my "quad dominant half squat form" + jump pretty frequent, and my knees are just fine.. sure i've had tweaks very rarely, like the one recently which i attribute to high dose ibuprofen then going to do a recovery basketball session, muscles just stopped firing correctly, screwed up my patella a bit, vmo got jacked up.. but other than that, look through my log on here/tvs and you'll see i rarely talk about knee issues.. i've had osgood schlotters as a teenager, how i squat actually makes my knees feel great, especially when i go high rep + heavy.

pc


Quote
you've got a unilateral  loading discrepency somewhere too which could be drawn back to an injury on the favoured side - left i think it was

not a big deal its not like you're tipping over or anything, i've got one too
Title: Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
Post by: adarqui on April 11, 2011, 02:13:57 am
Deadlift for reps contest should be full ROM to the floor.



http://www.youtube.com/watch?v=YNRYnTkuyBg






if someone needs to lift off blocks to stay safer and achieve absolutely perfect form, i'm all for it.. why does someone have to deadlift from the floor? a 45 lb plate height is somehow standard on a universal basis? what if the 45 lb plates made years ago were "taller"? free jur mind, a 45 lb plate height is irrelevant.. if someone needs to lift off a slight elevation/blocks/etc to absolutely perfect form in the face of fatigue, then go for it.. the height of a 45 lb plate doesn't matter, it only matters when "comparing" lifts on a powerlifting/weightlifting standard etc..

pc
Title: Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
Post by: Raptor on April 11, 2011, 05:06:36 am
Yeah, completely agree, it's like the squat depth: the exercise needs to be adapted to the individual, not the individual that needs to be adapted to the exercise.
Title: Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
Post by: adarqui on April 11, 2011, 05:21:12 am
Yeah, completely agree, it's like the squat depth: the exercise needs to be adapted to the individual, not the individual that needs to be adapted to the exercise.

well put
Title: Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
Post by: adarqui on April 12, 2011, 03:42:52 am
pretty solid 295 x 12 PR close stance....

http://www.youtube.com/watch?v=bO2PQ8PpHOw

also hit 275 x 20 second session, was tired after rep 9, grinded it out until 20.
Title: Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
Post by: dirksilver on April 12, 2011, 08:13:50 pm
i have a new appreciation for adarqs 225x45 squat...i did 225 for a set of 12 today and it was pure pain!!! i followed up with 135x20 and man my quads and glutes are murdered!
Title: Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
Post by: adarqui on April 12, 2011, 10:53:44 pm
i have a new appreciation for adarqs 225x45 squat...i did 225 for a set of 12 today and it was pure pain!!! i followed up with 135x20 and man my quads and glutes are murdered!

hah nice.. ya, even 135 x 20 is hard.. 20 reps of anything on squat is hard hah.

peace
Title: Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
Post by: Nightfly on April 14, 2011, 07:01:20 pm
i have a new appreciation for adarqs 225x45 squat...i did 225 for a set of 12 today and it was pure pain!!! i followed up with 135x20 and man my quads and glutes are murdered!

hah nice.. ya, even 135 x 20 is hard.. 20 reps of anything on squat is hard hah.

peace

On that note i have my new HI REP NATION POST: After these:  

Quote
800 m jog
Dynamic Warm-up

60m run w/ spikes
3*150m @ 85% w/ spikes
3*100m Turn @ 80% w/o spikes (Running on a turn as it's similar to the high jump run-up)

800m jog - cool down

Full Squat 5*20kg 5*60kg 4*90kg 3*110kg
I did this: http://www.youtube.com/watch?v=jUKRBgcrA0Q  :strong:
Title: Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
Post by: LanceSTS on April 14, 2011, 08:51:43 pm
i have a new appreciation for adarqs 225x45 squat...i did 225 for a set of 12 today and it was pure pain!!! i followed up with 135x20 and man my quads and glutes are murdered!

hah nice.. ya, even 135 x 20 is hard.. 20 reps of anything on squat is hard hah.

peace

On that note i have my new HI REP NATION POST: After these:  

Quote
800 m jog
Dynamic Warm-up

60m run w/ spikes
3*150m @ 85% w/ spikes
3*100m Turn @ 80% w/o spikes (Running on a turn as it's similar to the high jump run-up)

800m jog - cool down

Full Squat 5*20kg 5*60kg 4*90kg 3*110kg
I did this: http://www.youtube.com/watch?v=jUKRBgcrA0Q  :strong:

very nice job, good form too man!@! improvement from the last set i saw, nice work.
Title: Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
Post by: Raptor on April 15, 2011, 04:14:17 pm
Did 90x20 half squats today.

I have a few observations:

1) My glutes were definitely "used" after the set. In fact, I didn't felt the quads tired at all. And I did half squats with the heels elevated, so you'd expect to be quad dominant doing that. So the glutes still participated a lot into the squats, thankfully;

2) I think we overlook the fact that because of the 20 rep range, you're going to use a lighter weight. You can be so much more explosive per rep with a lighter weight, so I think that's a really added bonus - better explosiveness. It's a bit counterintuitive because you think you need a heavier weight and few reps to be explosive but for me - those 20 reps were pretty much all very explosive.

3) I wasn't that tired after I did them. I mean, I was dizzy because I ran out of air/bad breathing patterns/whatever and that wasn't my 20 RM or 15 RM (low weight) - BUT - I was actually feeling pretty powerful afterwards.
Title: Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
Post by: D4 on April 16, 2011, 06:47:15 pm
Hey Adarq, I was wondering if I can progress STRENGTH (+vert) by trying to improve my 225lb rep max.  I tried to hit as many reps as possible using your method, and rest/breathing and pumping out a rep and stuff, and only got to 13 reps.  If I trained to go from 225x13 to 225x20, will that make me stronger?  vertical wise?
Title: Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
Post by: D4 on April 29, 2011, 01:36:12 am
Been doing 20 rep squats for 2 weeks now.. Got to say, it's more of a mental challenge than a physical one!
Title: Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
Post by: adarqui on October 08, 2012, 03:53:27 pm
Hey Adarq, I was wondering if I can progress STRENGTH (+vert) by trying to improve my 225lb rep max.  I tried to hit as many reps as possible using your method, and rest/breathing and pumping out a rep and stuff, and only got to 13 reps.  If I trained to go from 225x13 to 225x20, will that make me stronger?  vertical wise?

for sure you could..

as you improve your 20, your strength goes up.. if strength improves relative to bodyweight, you'll see gains.. 20 rep squats can put on some serious strength and mass. I would hit your 20 after you hit a few work sets of a higher weight.. 20's are good 'finishers'.



Been doing 20 rep squats for 2 weeks now.. Got to say, it's more of a mental challenge than a physical one!

definitely mental but pretty physical too..  nothing is harder, imo.

how'd that end up going D4? how long did you do them, why did you stop? im just assuming you stopped since most people will stop hehe.

peace
Title: Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
Post by: pelham32 on October 08, 2012, 05:52:32 pm
I wish I understood this when I first started training 7 years ago. It seemed like all I learned was strength and conditioning dogma that anything over 5 reps was useless for an athlete. That stuck with me even until last year. Now I'm understanding the beauty of high rep training and being able to stimulate all the motor units, without the psychological fatigue and joint stress heavy lifting brings.
Title: Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
Post by: Raptor on October 08, 2012, 06:16:47 pm
Anything UNDER 5 reps? Typo, right?
Title: Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
Post by: pelham32 on October 08, 2012, 07:10:47 pm
good catch  :ibjumping:  , yes it was
Title: Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
Post by: adarqui on October 08, 2012, 07:42:21 pm
I wish I understood this when I first started training 7 years ago. It seemed like all I learned was strength and conditioning dogma that anything over 5 reps was useless for an athlete. That stuck with me even until last year. Now I'm understanding the beauty of high rep training and being able to stimulate all the motor units, without the psychological fatigue and joint stress heavy lifting brings.

nice.. ya higher rep squatting is misunderstood.. absolutely nothing easy about trying to hit 20 with your ~12RM for example.. that stuff is brutal, but it's damn effective.. makes me feel crazy-bouncy.. also puts on mass very quick.

you still high reppin`?
Title: Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
Post by: D4 on October 09, 2012, 04:12:00 am
Hey Adarq, I was wondering if I can progress STRENGTH (+vert) by trying to improve my 225lb rep max.  I tried to hit as many reps as possible using your method, and rest/breathing and pumping out a rep and stuff, and only got to 13 reps.  If I trained to go from 225x13 to 225x20, will that make me stronger?  vertical wise?

for sure you could..

as you improve your 20, your strength goes up.. if strength improves relative to bodyweight, you'll see gains.. 20 rep squats can put on some serious strength and mass. I would hit your 20 after you hit a few work sets of a higher weight.. 20's are good 'finishers'.



Been doing 20 rep squats for 2 weeks now.. Got to say, it's more of a mental challenge than a physical one!

definitely mental but pretty physical too..  nothing is harder, imo.

how'd that end up going D4? how long did you do them, why did you stop? im just assuming you stopped since most people will stop hehe.

peace

LOL, reply in 1.5years.

Anyways, it was pretty nice. I enjoyed upping my 20 rep finisher sets by 5 lbs a week and really getting that volume in there.  I don't remember how long I did them, but I stopped because they just made my overall soreness too much.  I couldn't have any jump/plyo sessions for at least 72hours of resting, 96 hours for max effort.
Title: Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
Post by: vag on October 09, 2012, 08:57:08 am
Adarqui , it seems that going heavy (3x5 near failure) reflares my quad issue. I am considering to switch my squatting to higher-rep to avoid that.
So now i am going like 5RM on Monday , 3x5 same load on Friday , increase 2,5 kg , continue. Would lower load / higher reps cause less stress? I am thinking to switch to Lances intensity/volume alnternating scheme , so i would go for a heavy 3 or 5 reps on monday ( or MSEM ) and then 3x4*8-10 on Friday. What are your thoughts , mostly regarding possible stress on my quad?
Title: Re: High Rep Nation (HRN) ::: aka ::: high rep training crew (HRTC)
Post by: adarqui on October 09, 2012, 09:24:56 am
Hey Adarq, I was wondering if I can progress STRENGTH (+vert) by trying to improve my 225lb rep max.  I tried to hit as many reps as possible using your method, and rest/breathing and pumping out a rep and stuff, and only got to 13 reps.  If I trained to go from 225x13 to 225x20, will that make me stronger?  vertical wise?

for sure you could..

as you improve your 20, your strength goes up.. if strength improves relative to bodyweight, you'll see gains.. 20 rep squats can put on some serious strength and mass. I would hit your 20 after you hit a few work sets of a higher weight.. 20's are good 'finishers'.



Been doing 20 rep squats for 2 weeks now.. Got to say, it's more of a mental challenge than a physical one!

definitely mental but pretty physical too..  nothing is harder, imo.

how'd that end up going D4? how long did you do them, why did you stop? im just assuming you stopped since most people will stop hehe.

peace

LOL, reply in 1.5years.

ya im a pro, replied like it was posted yesterday.

:F



Quote

Anyways, it was pretty nice. I enjoyed upping my 20 rep finisher sets by 5 lbs a week and really getting that volume in there.

nice!


Quote
  I don't remember how long I did them, but I stopped because they just made my overall soreness too much.  I couldn't have any jump/plyo sessions for at least 72hours of resting, 96 hours for max effort.

ya some people just can't shake the soreness.. not sure why my legs eventually adapt to the point where soreness is barely noticeable.

if you can't shake the soreness, they def are still good in bulk/strength focused phases.

pC!