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.

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

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

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

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jee, and i thought that the 10-rep sets in bridge2 were too much…

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?

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!

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

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. :wink: Then I finished the sets as programmed.

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

First time on 5-3-0 for 10’s… humbling stuff

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?

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

Mine were really bad at first too but then I noticed while watching the Barbellmedicine crews training videos that when they do a 3-0-3 tempo it’s not literally 3 seconds, it’s just a 3 count which is more like 1.5-2 seconds. Once I started doing that the loads I was using made a lot more sense. 3 seconds is an absolute eternity, I felt like I was going to pass out after every set.