PIERINI FITNESS.

Monday, December 1, 2008

Enjoying the challenge of 8x3


Lately, I’ve had more structure with my squat training and it's doing me good. I’m focusing on front squats but I also do back squats. Both are assistance training exercises for the Olympic lifts, thus I concentrate on very low squat depth and very upright upper body uprightness.

This month my goal is to do squats three times a week, alternating between heavy, light and medium training days. Since I have no hypertrophy goals, I perform many sets of low reps. After much trial and error and wise counsel from others, I’ve settled into a progressive resistance cadence of 8 sets of 3 reps with plenty of recovery between sets.

Sometimes I’ll do a squat workout but first perform 3 reps of another exercise such as the overhead press or the split jerk, done one after the other like a superset.

Here’s a planning template I generally follow for a heavy training day, consisting of 3 reps of the split jerk followed by a quick rest then 3 reps of the front squat for one superset with a longer rest between supersets (all percentages are of my one rep max):

Set #1 – 50%

Set #2 – 60%

Set #3 – 70%

Set #4 – 80%

Set #5 – 90%

Set #6 – 90%

Set #7 – 90%

Set #8 – 90%

This workout is slowly but surely giving me additional strength. While it’s tough, done only once a week, I am enjoying the challenge of 8x3.

Pax Domini sit semper vobiscum

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