10 sets of 3

[Jacob Rowell]

i could attribute it to me having a serious sticking point in my back squat, so maybe my 1RM wasn't very telling. Also, by the time I got up to 90%, I had been on a linear progression with the 10 sets o 3 squats for some 6 or 7 weeks, so it was high time to test my new 1RM. And I gained about 15# in the span of 6 weeks.

But in general, I was quite surprised by the reps I could put up at the intensity.

[Steven Low]

Originally Posted by Dave Van Skike

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.

Well, you're also putting up the freakin' heavy weights. It's easier to do when you're in the intermediate and maybe advanced range (or below 400-500 lbs).


Jacob: probably some CNS adaptations in there as well.


I like 10x3 across as well. But most of the time it ends up being 6-8 sets of 3 instead or so because of lack of time.

[Dave Van Skike]

10 is a lot of sets, I honestly lose track after 8 and I'llbet I've left doing anywhere between 8-12. The thing I struck me about Leo's appraoch is that it's a lot like a ME day in a lot of other templates. work up to a max effort triple (around 90%) in a main movement and then get some volume in with an accessory movement. the way he's doing it you're just using the same movement for both.

[John Kaupp]

I like doing 10x3, 8x2, 6x1, stuff like that with the rest times cut down in between for mass and strength gain. Used them different ways. 10x3 with all sets at the same weight with as long a rest as needed. Have done a modified Bear routine where you try and get up to a heavy set of 3 (~90%) within the first three or four sets and then drop the weight off from there with less than a minute rest in between. I find I squat better when doing routines like these, because the certain rest time makes me focus more and keeps my mind on squatting because there isn't much time to do anything else than change weights and try and catch your breath.

[Dave Van Skike]

Have been lifting on a couple off days with a woman at work who is trying to drive her Crossfit total up to 275k. we started doing 10x3 the way Leo does it last week, she's already up 5 kilos. which sucks because i usually try to press the same weights for 5 that she squats for 3 and now she's crushing me...

[Joe Hart]

There is a 10x3 squat workout on Coach Burgener's site along with the Hatch squat program. Both are good. I don't do 10x3 anymore because I want to try and keep the work out somewhat short. I would rest 2 min between sets.

[Allen Yeh]

What else did everyone do on the days they did front squats? It seems like 10 x 3 would be really time consuming expecially if you are going for 85% acros the board?

My FS numbers are lacking and I need to kick my ass a bit.

[Scott Kustes]

Just want to make sure I'm understanding right as this sounds like what I'm looking for....my goal right now is to get stronger than shit. I'd be doing 10 sets of 3 at a weight about 85-90% of my max or building up to a single set of 3? I assume "10 sets of 3 across" means keeping the weight the same.

[Dave Van Skike]

Originally Posted by Scott Kustes

Just want to make sure I'm understanding right as this sounds like what I'm looking for....my goal right now is to get stronger than shit. I'd be doing 10 sets of 3 at a weight about 85-90% of my max or building up to a single set of 3? I assume "10 sets of 3 across" means keeping the weight the same.

Sound like 10x3, sets across is what Greg recommends,. the weights are high so 85-90 is probably right for a lot of people.

What I saw Leo doing and have been working with someone doing is, take 3-5 sets to work up to a big triple, 90% plus if possible, then drop the weights down to around 80-85% and bang out 5 more sets of three, keeping the rest periods low. this is probably not as effective as 10x3 across but it seems to work pretty well and is time efficient.

[Leo Soubbotine]

"and is time efficient." Exactly - since we're a CF gym and run classes on the hour it would take a bit too long with real heavy 10x3.