This was my second week of 5 sets of 3 reps in the squat and based on the previous session two weeks ago, I decided I would go up to 405x3 for my top set today. I was able to get video of a set of 385x3 and the 405x3, both sets looked fast and I was happy with my hip action. Depth looked to be more than sufficient for white lights as well so that's always a plus. The technique work seems to be helping. I've been hesitant to push the weight up because I'm really trying to key on improving my hip action. I also think I may have peaked too early in training schedules prior to my last two meets so I'm trying to keep the majority of my training volume in the 80-90% range until I get to within 4-5 weeks of the competition.
Squats: 135x10, 225x10, 275x5, add belt, 315x3, 365x3, 385x3, 405x3, 385x3, 385x3
first set of 385x3, felt very easy, bar speed was good.
405x3, felt easy, last rep slowed down just a bit but I felt like I was able to stay in form.
I finished up with some light deadlifts, working on speed and conditioning my hook grip. It was a good session and I was happy to see that I'm on the right track.
Deadlifts: 315x5, 405x3, add belt, 465x3, 465x3