Strength I Wave Loading - JP Fitness Forums

Berg77 · 03-03-2008, 04:05 PM

I'll be starting S1 in a few weeks, and was curious as to what people have done for the 1 rep sets in the wave-loading exercises. I can guesstimate my 1 RM for most exercises using a one-rep max calculator. Should I do my estimated 1 RM for the 1st 1-rep set, and then shoot for a little bit higher on the second 1-rep set? Or should I go to say 95% of my estimated 1 RM for the 1st 1-rep set, and then 100% on the 2nd 1-rep set?

Thanks - I'm on the 4th week of H3 right now and really looking forward to the Strength programs afterwards.

Phaedrus49er · 03-03-2008, 04:54 PM

Theoretically, the wave loading will trick your nervous system into a higher 1RM for the second attempt. However, being unfamiliar with the loading protocol, I deliberately went lower on the first 1RM set the first couple times until I had a better idea of my true 1RM. You'll have three subsequent squat sessions to adjust from the first one.

Berg77 · 03-04-2008, 08:17 AM

Phaedrus - Thanks for the reply. Your approach makes a lot of sense if you don't really know what your true 1 RM is. I'll probably try that the first week and go from there.