So I'm posting the results of four months of training with the twenty-rep deadlift program. I developed this super-abreviated program inspired by Pavel's concept of doing two or three exercises and the book "Super Squats", which recommends a twenty rep protocol for squats.

I decided to go with Pavel's basic three exercises and performed them as indicated by my starting and finishing weights for this period. My body measurements follow.

12/8/04
Deadlift 110 X 20
Military Press 100 X 9
Concentration Curl 45 X 6

3/10/05
Deadlift 255 X 20
Military Press 142 X 8, 130 X 8, 120 X 7
Barbell Curl 91 X 10, 80 X 10, 70 X 10



Start 12/8/04
Height: 5’11__________Weight: 200 lbs.
Left Forearm: 12 ¾” ____Right Forearm: 13”
Left Biceps: 15 3/8”____Right Biceps: 15 ½”
Shoulders: 51 ½”______Chest: 43”
Left Thigh: 25”________Right Thigh: 25”
Waist: 38”___________Neck: 16”


Finish 3/10/05
Height: 5’11__________Weight: 222 lbs.
Left Forearm: 13 1/8”___Right Forearm: 13 1/4”
Left Biceps: 16”________Right Biceps: 16 1/8”
Shoulders: 53 1/4______Chest: 43”
Left Thigh: 26 1/4”_____Right Thigh: 26 1/4”
Waist: 40”____________Neck: 16 1/2”