Squat- 135 x 5, 175 x 5, 215 x 4, 255 x 3, 295 x 2, 335 x 1, 365 x 3, 255 x 5 x 2, 3, 5 *3min x 1.5min
I like the ascending ladders.
The 70% ladder sets felt too easy on the day so I made them harder:
- 2 pause reps
- first rep paused, 2 fast reps
- first rep paused, 4 fast reps
I have recently used ladders for Box Squat.
Banded Low Box Squat- 95 x 3, 135 x 3, 185 x 3, 225 x 2, 275 x 1, 315 x 3 x 1, 2, 3 *4min x 2min *blue+yellow bands
Good Morning- 225 x 3 x 8
*HLR- 3 x 5 bts
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It felt heavy walking out, but bar speed stayed high throughout. I like lower volume on the Banded Box Squat.
The ascending ladders prep me for the top rung, and quality stays higher than descending. Descending ladders fatigue me on the first rung and make the following rings harder.