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-   -   10 sets of 3 (http://www.catalystathletics.com/forum/showthread.php?t=3103)

Dave Van Skike 10-01-2008 06:32 PM

10 sets of 3
 
This is how Leo does it.

Front squat 10x3
20/3
60/3
90/3
110/3
125/3 (275) pr
90/3 x5 sets

Seems like a really smart way to get that volume adn intensity. I've always done it as sets across, thus requireing a lower percentage. How do other folks do it?

Justin Fricke 10-01-2008 06:44 PM

Seems like a good plan---i cant argue his stuff everything seems to be darn good. i take that is all KGs and not %'s.
I have recently been doing the perscribed WOD of CA but i add a few sets to mon and wed because i normaly cant do Sat. Lift TO many routines to list i like the Russian Squat and if you havent done a linear programin a while then i SS protocal can do well-i added about 40 lbs to my 1rm

What is the thought of Dropping back to 90?

Jon Sikes 10-01-2008 06:45 PM

Dan John has an article about several 5x5 approaches:

http://www.davedraper.com/fusionbb/s...php?tid/18827/

You could certainly apply those methods to 10x3.

Greg Everett 10-01-2008 07:17 PM

We do 10x3 as sets across - I like this MUCH better than 5x5. It's like 20 rep squats in the sense that you're always amazed at how heavy you can stay for 10 sets as long as the reps are low - it's a fully full-on ass kicker, but it will make you stronger than shit.

Jacob Rowell 10-01-2008 07:25 PM

I can vouch for the "stronger than shit" aspect of 10 sets of 3 across.

I did this for the mass gain program, 2 months ago, I barely put up 350, and 365 flew up a week ago. The last time I did the squat workout was at 315.

I ain't much of a squatter either.

Kevin Perry 10-01-2008 08:01 PM

What are the rest periods usually like for set accross like that?

Greg Everett 10-01-2008 08:08 PM

pretty much as long as you need

Dave Van Skike 10-01-2008 09:08 PM

thanks for the responses.

Greg, what's the frequency on that? 2 days after olympic lifting or more frequent? what kind of percentages with your advanced athletes versus less experienced?

Jacob Rowell 10-01-2008 10:02 PM

I'll speak from my own experience, I liked 'em quite a bit.


I found that they weren't producing a lot of fatigue after the first week. I got up to 90%. I also took am extremely large amount of rest - one, I was in the middle of running workouts, and two, I needed it. Shit got hard, but never unmanageable.

Dave Van Skike 10-02-2008 10:38 AM

Quote:

Originally Posted by Jacob Rowell (Post 39987)
I'll speak from my own experience, I liked 'em quite a bit.


I found that they weren't producing a lot of fatigue after the first week. I got up to 90%. I also took am extremely large amount of rest - one, I was in the middle of running workouts, and two, I needed it. Shit got hard, but never unmanageable.

90%?? for 30 reps total? yikes. If I get over 90% in a squatting movement for more than 10 reps in an entire workout I'm semi ruined.


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