Squat triples and speed deadlifts, 10 weeks out

My squat program changed to triples for "hard" squat day so I was very interested to see how my revamped squat technique would hold up with heavier weights.  Since my last competition in early June, I haven't squatted anything heavier than 350 lbs (two weeks ago).  In that time period I have put in a decent amount of volume in the 70-80% of 1 RM range and the form changes I've been working on have integrated pretty smoothly.

My scheduled workout was to include 5 sets of 3 so I decided I would start with 15 lbs more than my last "hard" squat workout (350x5x4 sets) and add 10 lbs each set until I felt like I had reached a RPE 9+ (meaning 1 or less reps in the tank at the end of the set). If I had any triples left over, I would drop the weight down for subsequent sets to the starting weight of 365 lbs and finish with AMRAP sets.

I was pretty happy to be able to ramp up to a top set of 395x3.  Changing one's squat form is a process that sometimes requires 2 steps back to make 3 steps forward and I didn't really know how long it would take to meet and then exceed my previous poundages.  Hitting 395x3 on my first hard triple session is a pretty good sign I should be meeting or exceeding my previous high water marks sooner rather than later.  Even better is how the weights grind through the new sticking points.  Even though the top set of 395x3 was a RPE 9+, the last repetition still moved with a better tempo than when using my old squat form.  Since the ramped triples took 4 sets, I dropped the weight to 365 for the final set and did 4 reps.  All in all a very good first "hard" heavy session.

The speed deadlifts with 465 (triples) went smoothly and bar speed was fast.  The finisher of poundstone curls didn't go as well as previous weeks but after the hard squats and speed deadlifts, I was pretty much done mentally so I just didn't have anything let to grind out anymore reps.

Squats:  135x10, 225x10, 275x5, add belt, 315x3, 365x3, 375x3, 385x3, 395x3, 365x4

Deadlifts:  315x5, 405x3, add belt, 465x3x3 sets

Poundstone curls:  45x40


Comments

Popular posts from this blog

SBD Lever belt review -- TL DR; it's good, very good.

New shoes reviewed, Adidas Drehkraft to replace my Adidas Power Perfect 2's

Indochino suit review, Part I: Chronic iron overload presents a challenge for online made to measure suits.