Hello Thib,
I have a question about ratchet loading, i started using it last week and i love it. I am just curious as to how i can progress? for instance i felt my bench press work out using 3/5 was fairly easy last week? should i up the weight 5 lbs per wave?
Hello 
with wave ladders you increase the weight after 3 wave workouts with the same weight.
Hope that helps
[quote]Akidara wrote:
Hello
with wave ladders you increase the weight after 3 wave workouts with the same weight.
Hope that helps [/quote]
I mean with progressive overload how do i increase the weight week by week?
do you have an article which can provide more info?
[quote]jake_richardson wrote:
[quote]Akidara wrote:
Hello
with wave ladders you increase the weight after 3 wave workouts with the same weight.
Hope that helps [/quote]
I mean with progressive overload how do i increase the weight week by week?
do you have an article which can provide more info?[/quote]
Well you can use several options:
OPTION 1 - PLANNED/PERIODIZED APPROACH
Week 1
77% x 3 ; 77% x 5
80% x 3 ; 80% x 5
82% x 3 ; 82% x 5
Week 2
80% x 3, 80% x 5
82% x 3, 82% x 5
85% x 3l 85% x 5
Week 3
82% x 3, 82% x 5
85% x 3, 85% x 5
87% x 3; 87% x 5
Week 4
Re-Test 1RM and restart cycle for 3 more weeks
OPTION 2 - 1/2 PROGRESSION
Start the week with the next to last ratchet you completed
For example if you did:
100lbs x 3 ; 100lbs x 5 ; 105lbs x 3, 105lbs x 5, 110lbs x 3, 110lbs x 5 then you would start the next week with 105lbs
*IF YOU FIND THAT YOU CAN EASILY DO MORE THAN 3 RATCHETS (meaning that the 3rd one is still easy) you can do with greater jumps between ratchets.
[quote]Christian Thibaudeau wrote:
[quote]jake_richardson wrote:
[quote]Akidara wrote:
Hello
with wave ladders you increase the weight after 3 wave workouts with the same weight.
Hope that helps [/quote]
I mean with progressive overload how do i increase the weight week by week?
do you have an article which can provide more info?[/quote]
Well you can use several options:
OPTION 1 - PLANNED/PERIODIZED APPROACH
Week 1
77% x 3 ; 77% x 5
80% x 3 ; 80% x 5
82% x 3 ; 82% x 5
Week 2
80% x 3, 80% x 5
82% x 3, 82% x 5
85% x 3l 85% x 5
Week 3
82% x 3, 82% x 5
85% x 3, 85% x 5
87% x 3; 87% x 5
Week 4
Re-Test 1RM and restart cycle for 3 more weeks
OPTION 2 - 1/2 PROGRESSION
Start the week with the next to last ratchet you completed
For example if you did:
100lbs x 3 ; 100lbs x 5 ; 105lbs x 3, 105lbs x 5, 110lbs x 3, 110lbs x 5 then you would start the next week with 105lbs
*IF YOU FIND THAT YOU CAN EASILY DO MORE THAN 3 RATCHETS (meaning that the 3rd one is still easy) you can do with greater jumps between ratchets.
[/quote]
Thanks a lot Thib, now how can I find the exact percentages (77%) my calculator goes up by 5%
[quote]jake_richardson wrote:
[quote]Christian Thibaudeau wrote:
[quote]jake_richardson wrote:
[quote]Akidara wrote:
Hello
with wave ladders you increase the weight after 3 wave workouts with the same weight.
Hope that helps [/quote]
I mean with progressive overload how do i increase the weight week by week?
do you have an article which can provide more info?[/quote]
Well you can use several options:
OPTION 1 - PLANNED/PERIODIZED APPROACH
Week 1
77% x 3 ; 77% x 5
80% x 3 ; 80% x 5
82% x 3 ; 82% x 5
Week 2
80% x 3, 80% x 5
82% x 3, 82% x 5
85% x 3l 85% x 5
Week 3
82% x 3, 82% x 5
85% x 3, 85% x 5
87% x 3; 87% x 5
Week 4
Re-Test 1RM and restart cycle for 3 more weeks
OPTION 2 - 1/2 PROGRESSION
Start the week with the next to last ratchet you completed
For example if you did:
100lbs x 3 ; 100lbs x 5 ; 105lbs x 3, 105lbs x 5, 110lbs x 3, 110lbs x 5 then you would start the next week with 105lbs
*IF YOU FIND THAT YOU CAN EASILY DO MORE THAN 3 RATCHETS (meaning that the 3rd one is still easy) you can do with greater jumps between ratchets.
[/quote]
Thanks a lot Thib, now how can I find the exact percentages (77%) my calculator goes up by 5%
[/quote]
Well… if your maximum is 300lbs then 77% of that is 300 x 77 / 100 = 230lbs
[quote]Christian Thibaudeau wrote:
[quote]jake_richardson wrote:
[quote]Christian Thibaudeau wrote:
[quote]jake_richardson wrote:
[quote]Akidara wrote:
Hello
with wave ladders you increase the weight after 3 wave workouts with the same weight.
Hope that helps [/quote]
I mean with progressive overload how do i increase the weight week by week?
do you have an article which can provide more info?[/quote]
Well you can use several options:
OPTION 1 - PLANNED/PERIODIZED APPROACH
Week 1
77% x 3 ; 77% x 5
80% x 3 ; 80% x 5
82% x 3 ; 82% x 5
Week 2
80% x 3, 80% x 5
82% x 3, 82% x 5
85% x 3l 85% x 5
Week 3
82% x 3, 82% x 5
85% x 3, 85% x 5
87% x 3; 87% x 5
Week 4
Re-Test 1RM and restart cycle for 3 more weeks
OPTION 2 - 1/2 PROGRESSION
Start the week with the next to last ratchet you completed
For example if you did:
100lbs x 3 ; 100lbs x 5 ; 105lbs x 3, 105lbs x 5, 110lbs x 3, 110lbs x 5 then you would start the next week with 105lbs
*IF YOU FIND THAT YOU CAN EASILY DO MORE THAN 3 RATCHETS (meaning that the 3rd one is still easy) you can do with greater jumps between ratchets.
[/quote]
Thanks a lot Thib, now how can I find the exact percentages (77%) my calculator goes up by 5%
[/quote]
Well… if your maximum is 300lbs then 77% of that is 300 x 77 / 100 = 230lbs[/quote]
Thanks for the clarification Thib, here’s what I’m currently running the 3/5 on:
Day 1 upper body
Bench press 3/5 75-80-85
T Bar Row 3x6
Over head press 3/5 75-80-85
Chin up 3x6-8
Superset lateral raises and face pulls
3x10-15
Day 2 lower body
Squat 3/5 75-80-85
Dead lift 3/5 75-80-85
Deadlift variation 3x8-12
Hip Thrusts 3x8-12
Dumbbell lunge or step up 2x10
Ab work
Day 3 Full Body
Hang Clean 5x2
Dumbbell Bench Press 3x6-8
Lat Pull down 3x6-8
Dips 3x8-10
GHD 2x8 (no push)
Ab work
I did day 1 last night and work up with no soreness. Confused if it was beneficial or not
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