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3-0-3 Temp Squats

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  • 3-0-3 Temp Squats

    Are 3-0-3 Tempo squats usually significantly lower than your competition squat? They are really challenging to get used to with breathing and keeping up with the time and reps.

  • #2
    Yep my tempo and pause squats are usually only at like 55%

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    • #3
      My 3-0-3 tempos measured with metronome are about 1/3 weight of my comp squat.

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      • #4
        About 65%. I can understand the benefits like forcing you to stay tight, grinding against the weight instead of using the rebound, addressing weak spots and so on, but I still wish they were never invented..

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        • #5
          I can accept that they were invented, but not that they are being programmed for 5 sets of 8! UGH!

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          • PWard
            PWard commented
            Editing a comment
            It can always be worse. I mean in 12ws they are 5x10.

          • neandrewthal
            neandrewthal commented
            Editing a comment
            Fuck that!

        • #6
          jee, and i thought that the 10-rep sets in bridge2 were too much....

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          • XTanuki
            XTanuki commented
            Editing a comment
            Yeah I spoke too soon. Doing strength now and ugh! Will log them as cardio

        • #7
          Should I be looking for a full three seconds down and and a full three seconds up again? What tempo should I set my metronome app to?

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          • #8
            I don't think you need to be super precise here, between 60 and 80 bpm should be fine.

            And yeah, I think the only thing from BBM that I hate more is Pendlay myo-reps!

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            • wilo
              wilo commented
              Editing a comment
              Cheers -- I thought the Bridge pdf said "3-count", but now that I check it does, in fact, say quite clearly "3 seconds". Tried them for the first time today, and struggled with pacing. Especially coming as the last exercise in the week in the Bridge, I can see I'm gonna hate these

            • ropable
              ropable commented
              Editing a comment
              Agreed: myoreps of Pendlay rows are the very, very worst.

          • #9
            i use metronome set to 60bpm , aka 1 sec tick
            so it should clearly be 3 secs down and 3 up. surprisingly the 3 secs down are much harder than the up ones.

            I dont agree on myo-rows. 3-0-3 squats are by far my much more feared exercise.

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            • #10
              Is it okay to breathe in slowly on the way down then out slowly going up? Keeps my tempo on target.

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              • Serack
                Serack commented
                Editing a comment
                Only during a hypertrophy block, because that's more of a body building technique than a strength training technique.

                I jest. In my mind, tempo squats were one of the best tools to improve form in the competition squat. So in the spirit of maxamizing transferrence towards the competition squat, I'd say holding your breath is still important. Others have mentioned the utility of a metronome, and I also found using a metronome app on my phone to be necessary to maintain the tempo.

            • #11
              You know what's worse than 3-0-3 squats? 5-3-0 squats for sets of 10 in the 12-week strength template. Holy cow. I guessed a bit lower weight than a previous 3-0-3 squat for a final warmup and promptly hit a 7 RPE.

              I cursed Jordan's name last night. Then I finished the sets as programmed.

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              • #12
                Thanks, I’m on my first week of 12 week strength day 3 tomorrow. Trying to make sure I’m doing the moves correctly.

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                • #13
                  First time on 5-3-0 for 10’s.... humbling stuff

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                  • #14
                    I tried this for the first time. I find it challenging to brace throughout the full squat (I brace with deep breath in, hold until I come back up). After some sets, it's hard to keep this. I run out of air and break the brace....any pointers?

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                    • Jeff
                      Jeff commented
                      Editing a comment
                      The first time that I encountered tempo squats was during Bridge 1.0 which I ran at the beginning of the year. I had not been doing any GPP work prior to that template, so they were very tough in the beginning, but as I performed the prescribed GPP, the temp-squats became easier breathing-wise as I progressed from week to week.

                  • #15
                    My first set of tempos have always been easier than subsequent sets. I am ramp up until my first set of @8 or @9, then I need to adjust a weight. With sufficient number of sets, I end up with a @9 which is even lighter than my first @7 lol

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