Incorporating 3x3 or 5x5 with other programs

[desmond]

Hey, finally, finally, I have my squatting technique correct. I can almost get the ankles to hit my arse. I got a powerlifter at the gym to ensure I was doing it correctly and he says the technique is now pretty spot on and I can go lower than him. My prior, grossly improper technique appeared to lead to limited squat weight progress and weak hamstrings.

I'm currently on omega, but this ends in about a month and I have to basically decide what I'm going to do next year.

I was wondering whether there is any sense of combining a 3x3 type program for legs, but doing the rest of my program a totally different style (e.g., closer to Omega, for which I've had good results, maybe with the odd substituted exercise).

My chest is quite strong per bodyweight - 120kg (264lbs) for 5 reps - for a year of training and 70kg (154lb) bodyweight. Aesthetically, the chest is perhaps (with calves) the best part of my body too.

The thing is I squat less than this properly ATG - i.e., chest strength >> legs. Given I'm on omega, I'm not sure even what I'd currently squat properly (as this isn't part of his program - so I've just been practicising squat form with 20kg as a side project in order to not interefere with omega project), but given my prior proper squats were 115kgx5, and were just below parellel not ATG, I'm assuming that I could be on as low as 80-90kg at least initally as the proper technique is new to me.

I'd kinda like this rectified and think I can now with improved technique.

I also imagine that given I'd call myself a squatting newb as a result of a year of poor squatting, I could make decent gains applying 3x3 to legs I'd assume given this.

What do people think.

 

[joe d]

Hey, finally, finally, I have my squatting technique correct. I can almost get the ankles to hit my arse. I got a powerlifter at the gym to ensure I was doing it correctly and he says the technique is now pretty spot on and I can go lower than him. My prior, grossly improper technique appeared to lead to limited squat weight progress and weak hamstrings.

I'm currently on omega, but this ends in about a month and I have to basically decide what I'm going to do next year.

I was wondering whether there is any sense of combining a 3x3 type program for legs, but doing the rest of my program a totally different style (e.g., closer to Omega, for which I've had good results, maybe with the odd substituted exercise).

My chest is quite strong per bodyweight - 120kg (264lbs) for 5 reps - for a year of training and 70kg (154lb) bodyweight. Aesthetically, the chest is perhaps (with calves) the best part of my body too.

The thing is I squat less than this properly ATG - i.e., chest strength >> legs. Given I'm on omega, I'm not sure even what I'd currently squat properly (as this isn't part of his program - so I've just been practicising squat form with 20kg as a side project in order to not interefere with omega project), but given my prior proper squats were 115kgx5, and were just below parellel not ATG, I'm assuming that I could be on as low as 80-90kg at least initally as the proper technique is new to me.

I'd kinda like this rectified and think I can now with improved technique.

I also imagine that given I'd call myself a squatting newb as a result of a year of poor squatting, I could make decent gains applying 3x3 to legs I'd assume given this.

What do people think.

i think that once you know your body fairly well (im sure you do) you should always go with your instinct and see what happens you can always tune it up a little or change it completely as you go.

 

[fortunatesun]

Prioritizing is always important. High motivation also means you may get better results than following a standard program. Just pay attention to the feedback your body gives you along the way. If something's not working for you you'll have to make adjustments.

 

[desmond]

OK, well this is what I intend to do then.

Will start next year like this. I guess if I'm not progressing weights quickly squatting 3 times per week will have to cut down