Hi CT I’ve been experimenting with the 5/4/3 waves and 1-6 contrast loading. Im wondering how to best determine my weights for these loading schemes. I always think I’m going too heavy. If my squat max is 335 how would I best set up a 5/4/3 wave set? And how would,I progress it next week?
[quote]mdub335 wrote:
Hi CT I’ve been experimenting with the 5/4/3 waves and 1-6 contrast loading. Im wondering how to best determine my weights for these loading schemes. I always think I’m going too heavy. If my squat max is 335 how would I best set up a 5/4/3 wave set? And how would,I progress it next week? [/quote]
The “max” needs to be a “regular day max”… not some personal best that you hit once on a special day or something that you can’t hit regularily.
If that’s the case I’d use:
265 x 5, 275 x 4, 285 x 3
275 x 5, 285 x 4, 295 x 3
If successful with room to spare (last set was technically solid, no grinding) I’d start the NEXT workout with the 275/285/295 for your first wave
So I’ll be staying in the 80-90% range each week? I’m guessing it’s mostly based on my performance for that given day, or should I be aiming for a prescribed percentage of that daily max?
[quote]mdub335 wrote:
So I’ll be staying in the 80-90% range each week? I’m guessing it’s mostly based on my performance for that given day, or should I be aiming for a prescribed percentage of that daily max? [/quote]
Yeah 5/4/3 waves normally use 80-90%, which is the ideal zone to build a solid foundatio of both strength & size