Strength 3 Waveloading Confusion

[NickS]

I was just trying to figure out the specifics for waveloading on strength 3. Lou says you increase the weight for the second set of 3,2,1, so would this be a good example?

3x120 2x130 1x140 3x130 2x140 1x150 So each set of 3,2,1 increases in weight as you go. and then the next set of 3,2,1 increases altogether.

But then the sets of 6,12 decrease in weight I'm guessing? Like:
6x150 12x130

And the 4,4,8 sets are more like:
4x120 4x130 8x110

I'm kind of unclear on this, so I'd appreciate any clarification from someone who knows better.

[Hunter]

You're right on, except for the 4-4-8 sets - I don't think you need to increase the weight for the second set of 4.

[NickS]

Thanks, Hunter.

When you say "I don't think you need to increase the weight for the second set of 4." Are you thinking I stay the same weight for the second set or use a lower weight, and then go lower again for the 8?

[Hunter]

When I did it (I don't recall the weights), I did something like 205x4, 205x4, 185x8.

Remember, the goal is to increase the total volume that you do from workout to workout, so don't get too obsessed about the little details. For example, let's say the first time you do this workout, you do 130x4, 130x4, 110x8. Next time you try to increase, so maybe you hit 135x4, 135x4, 110x8; then the next you do 135x4, 135x4, 115x8, etc.

Just keep trying to add weight to the bar, even if in just little increments.

[NickS]

Cool, thanks, that makes sense. I definitely do not look forward to squat day! ugghhhh.

[eastcoastsurfer]

Yeah, be prepared to sit and rest before walking out of the gym lol