The 20 squat programme.

Once all the fuss goes, the 20 squat programme is doing 20 squats, with your ten rep max.

It’s one of the oldest lifting programs there is. It was introduced by John McCallum in 1968 and was originally coined “Squats and Milk” because old school lifters would drink a gallon of milk a day (GOMAD) while on it. According to the Jacked factory “This routine is not for the mentally weak individual. It will test your will power and bring you to a threshold that will either make or break you. One of the reasons why this routine works so well is the “breathing squats”. Generally around rep 15 or so you’ll be out of breath, legs burning, telling yourself this was a horrible idea while you stand there with the weight on your back. At this point the reps come few and far between as you muster up the strength to squat out another rep”.

Strossen publishes a well-marketed book, assuming you fancy doing this for 6 weeks:

Hanlon’s Razor

Once you start seriously training you begin to come across all sorts of  negative and weird stuff.

Most of it, generated by other people.

As its often generated by people its all too easy to  imply the motive of malice.

It’s too easy, for example, to feel that  your strength programme has been designed just to make your life difficult by a coach who doesn’t like you. In a metabolic conditioning class you can genuinely feel hatred in the voice of the trainer who enthusiastically screams ” 10 more burpees” at you. The inclusion of running if you hate running, rowing , if you get sea sick  and pull ups if you have weedy arms can seem as conclusive evidence that someone is out to get you.

Speaking personally I’ve been to a class where someone else stands in my favourite place, while someone else grabbed my favourite bar. In the changing area, people have intentionally  changed where  I wanted to change and have left their bags where I wanted to leave mine.

At the same time this was happening, and god knows, that was enough,  that instructor forgot that  I liked to do that weird hip stretch, and then skipped out  the rope climbing.

I love a rope climb. The guy must have hated, no, loathed me,  to deprive me of the rope climb I’d been so looking forward to.

So, you can see my plight. I was stuck at a gym where everybody hated me! Their malice stood out like a beacon declaring “we hate Andrew, trip him up if you can, make his life difficult”

One night I tearfully  confessed this to my beloved partner. I was a bit down and depressed because everybody hated me. She carefully listen to my points ( or, “whines” as  she later described them ). and then told me about Hanlon’s Razor

Hanlon’s razor is an aphorism expressed in various ways, including: “Never attribute to malice that which is adequately explained by stupidity.”.

It isn’t that people hate you. It’s just that they are stupid.

Cut them some slack.

Emergency One Day First Aid at Work course

My next emergency First Aid at work course will be on the 20th August  at Crossfit London in Bethnal green, E2 . It’s only £45 for 6 hours of  fun, practical learning.

Book your place here


A  fantastic range of subjects are covered including:

  • Responsibilities and reporting
  • Assessment of the situation
  • Dealing with an unresponsive casualty
  • Basic hygiene in First Aid
  • Burns
  • Epilepsy
  • Resuscitation including AED
  • Minor injuries
  • Bleeding control
  • Choking
  • Shock

There are no spooky exams. I assess and support you in the practicals during the day. This means if you mess up a bit I can tweak and  support you meaning get you to the required standard with no fuss

My job is to send you home, or back to work,  with a range of skills that really can save life.


This is a fully accredited course, ( by OFQUAL)  and is ofcourse, compliant with HSE