Squat U et. al seem to be on a tear about 'every [squat] rep being the same', from warm-up to 1rm.
If the objective is to develop Technique each repetition needs to to be optimally the same each time.
I have provided multiple post on the StrongFrirst regarding this as well.
This one of the post addresses it...
Beginner question... If it's beneficial to vary volume and intensity day to day/week to week, then why not completely vary exercises? (Like Crossfit WODs, for instance) i.e. M - Moving Target Kettlebell Complex (Clean - Press - Squat) W - Naked Warrior (one arm pushup - pistol) F - Quick and...
The key to developing Technique in a lift or movement is practice.
It is optimally developed when it is...
1) Practiced first or on a day set aside for it.
2) When performed with load of 85% of 1 Repetition Max for Single Repetition Sets.
3) The number or Single Repetition Sets are determined by Muscle Fatigue.
Once Muscle Fatigue sets in, the Exercise is terminated.
Continuing in a fatigued state reinforce poor technique.''
Pavel: “Strength is a skill.” And like any skill, it’s one you’ve got to consistently work at.
Get Stronger By Greasing the Groove
"The more you practice, the more of a pathway forms between your muscles and your nervous system.
To become an all-around stronger man, you have to practice strength.
Or in other words, the more you practice, the more you “grease the neurological groove.”
"Focus on perfection. Greasing the groove is how we practice the skill of strength, and as we know, practice doesn’t make perfect — perfect practice does."
This occurs when Technique is maintained by performing the Repetition the each time.
Technique Training Percentages
1) The Muscle Firing Sequence
The Muscle Firing Sequences changes when training with different percentages.
"With lower loads, the squat is a much more quad-dominant exercise, with contributions of the hip extensors increasing as loads increase.
b) Bench Press
"...If you’re benching 80% of your 1RM, that doesn’t necessarily mean your pecs and triceps are both producing force at 80% of their maximum capacities. ...When benching with 80% of 1RM, the pecs may be exerting 90% of their maximal force, while the triceps are only exerting 70% of their maximal force. So, as loads increase from 80% to 100% of 1RM, pec usage only increases by a little bit, while triceps usage increases considerably. Source: What gives out when you fail a heavy squat? • Stronger by Science
"...The first way to produce a stronger muscle contraction is to become efficient at recruiting more fibers and becoming especially efficient at turning on the most powerful fast-twitch fibers."
"Increase the firing rate of the recruited fibers. Every time a muscle fiber “fires,” it produces force. So the faster it can fire, or the more twitches it can do per unit of time, the more force the muscle produces."
"As long as you’re training in the 90-100% range, you’ll get the proper neurological adaptations."
"Strength isn’t just a physical capacity; it’s a skill. The more often you practice the skill of producing a maximum amount of force, the better you become at it."
Think of it like learning to hit a 90 mph Fast Ball.
An individual needs to learn to hit a Baseball with Slower Speed Pitches.
However, at some point, an individual need to practice hitting 90 mph Fast Balls.
That because Timing, the Muscle Involvement, Rate Coding, ect are different in a 60 mph vs a 90 mph Fast Ball.
technique necessarily change (edit - this should read 'change OVER TIME')
Biomechanical Research by Dr Tom McLaughlin determined that Technique Changes can occur.
Before Ed Coan there was Mike Bridges; a pheneomal 181 lb Powerlifter.
Bridge Increased His Bench Without Getting Stronger
Bench Press Technique Bar Path One of the keys to moving more weight in movement is finding the least path of resistance. With that said, let's look at how to increase your Bench Press based on research by... Dr Tom McLaughlin (PhD Exercise Bio-Mechanics/Former Powerlifter) In 1984...
One of the most interesting pieces of reach from McLaughlin was on how Bridges increased his Bench Press World Record without getting stronger...
Bridges Benched 446 lbs at 181 lbs in a T-Shirt; before Bench Shirt were around)
"Mike Bridges added 60lbs to his bench in a year (386 to 446) by altering his bar path to dramatically increase the minimum force he could exert on the bar. This is the hallmark of more efficient technique: minimum force during the movement approaching maximum force."