For squat, I think I am going to try half of next cycle with 6-8-4 and the other half 3-5-1 just to see what happens. It might help me get in higher quality reps and save my lower back a bit more.
I think my plan is to have my secondary movements target my position (duh) and weaknesses (duh x2) but also I want to have one movement that I really push the weight on to get stronger in. I didnt really have one of those in this last cycle, although I did progress with slower tempos for tempo bench/squats.
For this upcoming cycle (10/26-12/7), I want this movement to be double paused front squats. There will be an eccentric pause about halfway down, and a pause at the bottom before exploding up. I can start light and really push this to get those stronger quads. Not sure on rep ranges I want for this yet, but thinking something along the lines of a 5x3 since this is a paused movement and front squat position is brutal for higher reps. Additionally gonna work on long pause bench press as my secondary movement (3/4/5 seconds and add 20 lbs in 2nd half of cycle) for a 4x5 as well as deficit deadlifts in the same rep range.
Cycle after that (12/14-1/25) I want my movement to push to be a seated press. It doesn't really help my positioning too much, if at all, but strong shoulders can only help. Thinking a 3x5 with an AMRAP at the end, going up by 10 lbs a session. Other movements will be a heels elevated close stance squat to continue to target the quads but under a heavier load for higher reps, and a mid shin deadlift for a 4x5 or 5x3 to help with positioning
No comments:
Post a Comment