T Nation

10x3 with Short Rest?


#1

You do 10 sets with 3 explosive reps with the weight picked accordingly, rest between sets is about 30 seconds.
Would this program be any good (cant do cleans, because I cant drop the barbell) Would look something like this:
Day 1
Paused Squat 10x3
Paused Push Press 10x3
Bent Over Row 5x5
CGBP 5x5
Accesories

Day 2
Paused Squat 5x5 @80% to recover
Deadlift 10x3
Paused Incline Bench Press 10x3
Bent Over Row 5x5 10% lighter than on Day 1
Accessories

Frequency:
3 times a week

All lifts done with maximum explosiveness.
Sorry for my bad english (and probably bad post since its my first post here)


#2

It’s likely that no one has answered this yet because we aren’t clear on your goals. What’s your goal?


#3

Three times a week, you’ll deadlift and/or squat for 10x3. If, which I assume you will, you plan to do martial arts on top of that - don’t. If lifting is all you do, search for “Waterbury 10x3” - he’s written a lot about it.