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colJ - setting up a wave
- Thread starter TheOak84
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coolcolj
New member
link
http://www.t-nation.com/findArticle.do?article=05-037-training
don't use %, use rep maxes. I'm sure you have a rough idea of what you can do
in each range
but anyway on the first wave, you don't go all out, it should be quite comfortable. On the 2nd 1 and 6 rep waves, you can push harder, go up in weight. probbaly just below or at your PR rep maxes. With the backoff set of 15 reps, this is tricky since you will be able to do more than normal, since it will feel so damn light after the heavy single before. Which is the whole idea of wave loading
you will have to experiment. start conservative. then next week you add a bit of weight to everything, don't get greedy, and repeat. Eventually the weights used will be over your PRs in every set
http://www.t-nation.com/findArticle.do?article=05-037-training
don't use %, use rep maxes. I'm sure you have a rough idea of what you can do
in each range
but anyway on the first wave, you don't go all out, it should be quite comfortable. On the 2nd 1 and 6 rep waves, you can push harder, go up in weight. probbaly just below or at your PR rep maxes. With the backoff set of 15 reps, this is tricky since you will be able to do more than normal, since it will feel so damn light after the heavy single before. Which is the whole idea of wave loading
you will have to experiment. start conservative. then next week you add a bit of weight to everything, don't get greedy, and repeat. Eventually the weights used will be over your PRs in every set
well, i guess more of strenght. ill try the 6 reps first. i was thinking this, for flat bench
275x6 - pretty easy, ive gotten 12 before
315x1
295x6 - medium weight
320x1
225x15
?
hows that sound?
if the 4x1x4x1 is geard more towards strength, ill give that a shot next..
275x6 - pretty easy, ive gotten 12 before
315x1
295x6 - medium weight
320x1
225x15
?
hows that sound?
if the 4x1x4x1 is geard more towards strength, ill give that a shot next..
coolcolj
New member
looks ok on paper, but you have to try it and then tweak. Even if the weights are a bit light, as long as your pushing the weights as hard as you can you will still get benefit, and you just add weight next workout, and so on
1 rep waves would be even better for strength
300x1, 320x1, 305x1, 325x1, 310x1, 330x1 etc and then maybe a backoff set of 15 reps
but not something you do every workout, you could alternate that with the 6-1 rep one
1 rep waves would be even better for strength
300x1, 320x1, 305x1, 325x1, 310x1, 330x1 etc and then maybe a backoff set of 15 reps
but not something you do every workout, you could alternate that with the 6-1 rep one
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