So I’ve been dealing with lateral epicondylitis (tennis elbow) for about 5 months, treating it as I go without taking any time off and for the last month it’s put a major damper on my upper training and now it’s so inflammed that I need to just take about 2 weeks off and treat it. Deadlifts slightly bother it as well and I’d rather get back as fast as possible so I’m thinking I will move to 3x a week squatting.
There are obviously a good bit of 3x week and even 4x week programs out there but I’m only wanting to move to 3x a week for about 2-3 weeks. Most programs are at least 6 weeks. So how would yall set up programming 3x week squats for 3 weeks?
I’m thinking of running something like a cube setup (I’ve been running conjugate and the Cube lately). Where I have a speed day, rep day, and max day all in the same week. Here’s what I have in mind for percentages:
Speed Day - 8x3 65-70%
Rep Day - 5x5 @ 70-75%
Max Day - up to a double at 90%
Any ideas on how much assistance work, if any outside of some light hamstring work to run? Any other suggestions of a different way to set up percentages and reps? I know the Russian Squat Program has you going up to 6x6 at 80% in the first 3 weeks.
I could run the first 3 weeks of that but if I run a program I want to do it justice and finish it out. And I just recently maxed at 385 and would like to knock down 405 ASAP (I’ve been gaining a lot since I finally put my focus on the squat so I think 20 lbs in a month or so is doable.) Thoughts?