I have gotten a ton stronger using 5/3/1 for my squat, bench and deadlift.
Here is a typical squat day:
5/3/1 (getting as many reps as possible)
10 x 1 speed/technique singles (about 70-80%, shooting for .9-1.1m/s)
2 x 10 volume (using around the same weight as speed singles or 5-10lbs heavier)
I find that grinding through that last set makes me more confident when I am attempting a heavy single that I can get out of the bottom because I do it when I am tired/fatigued every week on that last set.
on the “unload” week, I do the 3 x 5 at light percentages, then work up to one or two singles, hoping for a PR, and so far, I keep getting them :). after that, I’ll do about 5 of the speed singles and then either the 2 x 10 at lighter weight, or simply sets of five at the usual weight.
as a side note, I am squatting and deadlifting both twice a week. Day one squat is 3 x 10 that I wave every 4 weeks and then sled work. Day one deadlift looks a lot like the squat day above, except that the 2 x 10 are replaced with 3 x 10 deficits. Day two deadlift is 3 x 10 deficits waved a little heavier and then some band goodmornings.
I know you are reading the 10 reps part and the deadlift volume and thinking either, “power-lifters don’t need to do all of those reps,” or, “good lord, she’s going to hurt herself deadlifting twice a week,” but it has frickin’ worked. My squat and deadlift have both gone up 30lbs and since I started the high volume in June, and I have been training for over 5 years. It’s easy to make gains in the first couple of years of training (read dave tate’s levels of shit to suck, suck to good, good to great and how long it takes in his most recent re
thats good gains,if it works for you keep doing it :),as i said i know what works for me,i have been training 16years all together,but unfortunately never squatted or deadlifted till i started powerlifting over two years ago,and like we all know at first the gains come easy then u have to grind for every kilo :D,plus im 43 in 3 months,life time drug free,i dont read dave tate etc,i find my own path and pave the way :),keep up the great work and remember there are no limits