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Thread: Back off sets

  1. #1
    Join Date
    Apr 2022
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    Tallahassee
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    Default Back off sets

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    Age 23, Male
    Height 6'
    Weight 217 lbs

    My squat is currently 335x5x3. I go up 5 pounds on Monday and Friday with a front squat on Wednesday. I believe I can get a few more pounds on the bar in a linear fashion before I have to change anything.
    My understanding of the programming for an advanced novice (I believe I am approaching this designation) is that in addition to the light day I could benefit from using backoff sets at a 5-10% reduction after a top set of five on my heavy days.

    At some point in the future my squat programming would look like this:

    Monday: Top set of 5, 2 sets of 5 at 5-10% reduction
    Wednesday: Light squat/front squat
    Friday: Top set of 5, 2 sets of 5 at 5-10% reduction

    Am I missing something? Is this strategy ideal?

  2. #2
    Join Date
    Jul 2007
    Location
    North Texas
    Posts
    53,668

    Default

    Are you an Olympic lifter?

  3. #3
    Join Date
    Apr 2022
    Location
    Tallahassee
    Posts
    281

    Default

    No sir. Drop the front squat? Just do light low bar instead?

  4. #4
    Join Date
    Jul 2007
    Location
    North Texas
    Posts
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    Default

    I see no point in front squatting if you are not a weightlifting competitor. Your knees will eventually thank you.

  5. #5
    Join Date
    Apr 2022
    Location
    Tallahassee
    Posts
    281

    Default

    Understood, thank you.

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