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Old 08-08-2007, 10:35 AM   #1
Tim Donahey
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Today's WOD is back squats 3-3-3-3-3-3-3

What would be the "best" weight progression:

1) Sets across (i.e. 250-250-250-250-250-250-250)
2) Ramped up to a top set (ie. 135-150-170-190-210-230-250), or
3) Ramped up to a top 4th or 5th (or 6th) set with back-off sets? (ie. 190-230-255-265-255-245-190)

What would be the benefits of each (strength, hypertrophy, focus of technique)?

For #3, what would be a good load progression? (ie. 75%-90%-100%-105%(pr)-100%-95%-75%)

Thanks, I'm really interested to hear your thoughts!

-Tim
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Old 08-08-2007, 01:36 PM   #2
Nathan Holiday
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Personally i would go with #2, with plenty of rest between sets...3 to 5 min, and work up to the highest weight possible for 3 reps. A 3RM.
This would be best for strength, plus you would have a new PR, hopefully.

Hypertrophy would be better attained with higher reps and less rest; but you probably know this already :-).

Option 3 is also a viable option, although it might be unsafe jump to 190...unless your adding your own warmup sets besides the 7x3.

If technique is your goal, keep all the sets light to medium, and dont work up too heavy. Full control.

Conventionally, a 7x3 scheme is focused on strength without size; and although you can always tweak, its very effective in this regard. I hope this helps, train hard.

N


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Old 08-08-2007, 02:10 PM   #3
Tim Donahey
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With #3, I'd do a warmup of 10xbar, 5x135, then into the work sets. With #1 I would do 10xbar, 5x55%, 3x80%, 2x90% or something similar.

I'm not really interested in hypertrophy (really!), I tried to go back and edit the question, but oops it was too late... I'm focused on strength gains specifically, so I'd want to do whichever will enhance that the most OR, more accurately, whichever will best facilitate a new 3RM PR.

(Message edited by bangoskank on August 08, 2007)

(Message edited by bangoskank on August 08, 2007)
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Old 08-08-2007, 02:47 PM   #4
Nathan Holiday
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If achieving a new 3RM is the goal, i would go with number 3, as long as you have an adequate warmup. What you have as your warmup would suffice. Percentages are based off of a 3RM...I would go with 70%/3 80%/3 90%/3 95%-100%/1 (I know this goes against whats posted, but this is effective) Rest a good 3 to 5 min and go for your goal weight for 3. If its light, up it and go for another goal for 3. Then add some drop downs.

So all in all:
70/3 80/3 90/3 95/1 goal/3 goal2/3 90/3-5
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Old 08-09-2007, 11:30 AM   #5
Gant Grimes
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4) Use the first 3-4 sets to build up to 3-4 sets across.

If you're using 3's, you'll get more benefit from using 3-4 work sets than just one.
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Old 08-09-2007, 03:15 PM   #6
Tim Donahey
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Went with #3, as stated above:

10xbar
5x135
3x(190-230-255-265-255-245-190)

I would interpret sets 3, 4, and 5 as all being work sets, certainly felt that way. 265 was very grueling but i felt adequatly warmed up and the back down sets gave me some extra work/practice.

255 was my previous 5RM and 265 would be my new 3RM (my overall PR was 280x5)

thanks for the input everyone!

(Message edited by bangoskank on August 09, 2007)
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Old 08-10-2007, 03:00 AM   #7
Nathan Holiday
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Gant,

if the goal is a 3RM, would you still suggest working up to a static weight for 3 sets? I could see doing 90-95% of 3RM for 3 sets, but if the weight handled is a true 3RM, one set would be it. It would be it for me anyway :-). I couldnt do my 3RM for 3 sets, i would not make the reps.

Great job Tim! Your working with some heavy weight there.

(Message edited by nholiday on August 10, 2007)
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Old 08-10-2007, 12:55 PM   #8
Gant Grimes
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Nathan, the stated goal is to complete 7 sets of 3, whatever that means to you. I prefer to get my work in 3-4 sets across as opposed to 1 3RM. That way I'm putting out maximum effort over 9-12 reps instead of just 3. Even if it's 88% 1RM instead of 94%, I'm getting a better workout. But that's just one guy's opinion.

I'd do option #2 if I were deadlifting.

This is debated every time singles and triples come up, and there's still a lot of disagreement. Bottom line: if you're working hard and you're hitting max effort, you're getting better, and I support that!



(Message edited by gant on August 10, 2007)
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Old 08-10-2007, 03:26 PM   #9
Nathan Holiday
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Yeah, definately. It all depends on the goals a person has. Some people want the workload, others the new 3RM.
Im always in support of a high level of effort, thats the key in any endeavor.
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