Wave loading

[Freakodeluxe]

Starting Strenght 1 this evening and I have a waveloading question. I'm sure this has been asked before but couldn't find it on the forums, so apologies.

When wave loading, when do you increase your weight? For example do I increase the weight on the first single rep then lift the same weight for the next 6 rep set or do I increase the weight with every new set be that a single or a 6 rep set?

First time I've tried wave loading, just want to make sure I'm doing it right.

Cheers,

Rich.

[Superset]

Add weight on sets 2 and 4; set 3 is somewhere between sets 1 and 2. If you look at what your predicted 1RM is for each set, the loads should show a fairly steady increase across the board. Check out this thread: Wave loading and 1RM (WFS).

That thread came up just as I was planning to do Strength-I, and to me it seemed like a pretty logical way to plan the weights. So, I designed a spreadsheet using the formula 1RM = weight * 36 / (37-reps) to help choose the weights for each set. You can see what it looks like and the results I got in my workout log under Strength I.

[Freakodeluxe]

Sorry still a little confused.

So I'll start at say 60kg (sorry its all kg in my gym) foor the first 6 set, then go up to say 80kg for the single rep, then drop to 75kg for the next 6 set?

So your kind of yoyoing your weight each set while still steadly increasing the weight. I take it for the 10-12 and 15-20 rep sets you drop the weight again so you can manage the higher rep ranges?

Thanks,

Rich.

[Buk]

If you can do 75kg for 6, 80kg for a single shoule be fairly easy; that isn't what you want. Every set should be difficult. Try something like:
75 x 6
90 x 1
80 x 6
95 x 1

If you can manage those weights, doing 80x1(unless you are doing speed reps or clustering or some other fancy crap) won't really do much. None of the sets should be easy.

[Freakodeluxe]

Ok, thanks for the reply's. I'll post tomorrow to let you know how I got on.

Rich.

[tcoy777]

What Buk said is what I did. Then the next time you do that workout if it felt comfortable and you did the reps with good form then up it with the same progression. Good luck. You will love Strength 1

[Freakodeluxe]

Right yesterday went quite well,

70kg/6 reps, 90kg/1 rep, 80kg/6 reps, 100kg/1 rep, then dropped to 60kg for 12 reps and down to 50kg for 20 reps.

Me and my training buddy who's also started strenght 1 feel that we can comfortably go heavier but wanted to experiment a bit till we get the hang of wave loading.

I must say that the BSS and step up's after were exhausting, my quads were twitching/vibrating all over the place during those. Feel reasonably sore this am so I know I've had a good workout (going up and down stairs post workout last night was interesting!)

Looking forward to wave loading the chest (feels like a while since it took some real punishment), dreading the dead lift days (just find them really hard work, but hey its not ment to be easy!)

Rich.