Josh Bridges is a legend CrossFitter who placed as high as second to four-time Fittest Man on Earth® Rich Froning at the 2011 CrossFit Games. Bridges last competed at the 2018 Games, finishing 31st as an Individual. At age 41, the former United States Navy Seal has different priorities.
I’m not training for anything other than being fit for life.
One of Bridges’ favorite workouts to stay in shape is the 20-rep max squat. He incorporates it in all his programs. Bridges filmed his warm-up routine and strategy to maximize high-rep squat performance for a video published on his YouTube channel in late June. Check it out below:
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Warm-Up Routine
“Getting things activated for squatting is huge, and I think many people neglect it.” While Bridges is mostly recovered from a recent knee surgery, he doesn’t take any chances before heavy lifting.
The elite multi-functional athlete prefaces his heavy working squat sets with isolation training and a short, intense cardio routine. His pre-training workout below:
Seated Cable Leg Extension
Since squats are a quad-dominant exercise, Bridges prepared with cable leg extensions on a bench with a low cable pulley and ankle attachment. He performed three sets of 15 reps with moderate resistance.
[Do It Yourself: Performing Leg Extensions at Home]
High Knees and Back Extensions
Bridges stood the bench tall on its side and held it for stability while using the same cable setup to activate his hip flexors with weighted high knees. He feels stronger in his squat after this exercise.
Bridges hopped on the glute-ham machine, hugged a 50-pound kettlebell, and hit about 10 back extensions. He finished with a few full-range glute-ham raises (GHRs).
“Mikko’s Triangle” WOD
Bridges’ final warm-up was a CrossFit workout of the day (WOD)—“Mikko’s Triangle”—inspired by 2009 CrossFit Cross Games champion Mikko Salo. The WOD is a 39-minute workout that rotates between one minute each of three exercises: rower, SkiErg, and assault stationary bike, followed by one minute rest.
Bridges omitted the SkiErg from his warm-up and powered through three rounds alternating the rower and bike.
You will one day be upset if you’re not as strong, fast, [and] as in shape as you want to be.
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Squat Set Progression
Bridges performed four progressive sets of low-rep barbell squats before his 20-rep max squat attempt. He used the following set sequence:
- Set 1: 135 pounds
- Set 2: 225 pounds
- Set 3: 275 pounds
- Set 4: 315 pounds
- 20-rep max squat: 290 pounds
On the fourth set, the weight exceeded what Bridges would use for the 20-rep max squat. Many lifters use this set structure to promote a neurological stimulus that prepares the body for optimal high-intensity training.
The 20-rep max helps with athletics, strength, and endurance.
[Related: Does More Volume Equal More Gains?]
20-Rep Max Squat Attempt
Ready for the big moment, Bridges unracked the bar and sat straight down into his first rep. While some people prefer to test the weight first, once Bridges is under the bar, he’s committed to the challenge.
Once his upper legs paralleled the floor, Bridges stood and repeated. He hit 20 reps in less than a minute.
Got to eleven [reps] pretty fast, then it was just two more, two more, two more, one more.
Bridges sometimes performs two sets of 20 reps with less weight, with two minutes of rest in between. The second set typically feels easier than the first despite using the same weight.
Bridges’ personal record for the 20-rep max squat was 355 pounds before surgery. The legend hopes to boast a 385-pound 20-rep max squat in the near future.
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Featured image: @bridgesj3 on Instagram
