Decimation Form Checks: Zerchers, Shrugs, Front Squats, and More

How are you structuring your training? Did you follow @j4gga2 s suggestion?

Maybe worth considering squatting to a box so you know that you are hitting the same depth consistently?

I like what @j4gga2 suggested. Tempos have been a great way for me to self-coach. I always feel more technically confident after including that for a block!

If you don’t want to stop doing heavy “normal” reps, you could do a ramp to a 2-3RM, and then do your back-off sets with a tempo progression.

To be specific, let’s say you can do 3 pristine reps at 100 kilos. Then you should be able to do 3x5 normal reps at 85-90 kilos. So that could be Week 1.

Week 2, you do 2 reps at 102, or maybe 105. The back-off sets would be 85-90 kilos yet again, but this time you do the eccentrics slow.

Week 3, 3 reps at 102/105. Back-off @ 85-90 with 2 pauses during the eccentric.

You can explore some options here,

Option B would be suitable for the first 6 week cycle. Then you can use Option A.

and here (shorter cycles)