Explosive Pulls Continuous Ramp Help

Training
1

Hey coach! I need a recommendation.

I just got back from the gym after doing the continuous ramp I found here: http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding_thibaudeau/explosive_pulls_high_pulls_low_pulls_chinese_pulls

The ramp looks like:
High Pull - ramp to max
Chinese Pull - ramp to max, starting where high pull ended
Low Pull - ramp to max, starting where chinese pull ended

Because my best gains were on the HPMass program, but I’ve fallen in love with the high pull and its variations, I decided to add a pull day to my training. Here’s what it’ll look like:
Day 1: Lower Body Pressing
Front Squat - Ramp to 80% of 3RM and wave load
Back Squat - Ramp to 80% of 3RM and wave load
High Pull - ?

Day 2: Upper Body Pressing
Push Press - Ramp to 87.5% of 3RM and wave load
Incline Press - Ramp to 87.5% of 3RM and wave load
Bench Press - Ramp to 87.5% of 3RM and wave load
Front Squat - Ramp to 80% of 3RM and wave load

Day 3: Pull
High Pull - ?
Chinese Pull - ?
Low Pull - ?
Push Press - Ramp to 87.5% of 3RM and wave load

REPEAT

Should I do the same wave loading technique with the pulls? If so, what percentage of my 3RM for each movement should I use? Or, would you recommend ramping to a one rep max for each movement and not wave load?

Thanks!
Colby

2

The point of adding one of the main lifts from the day before is for 2 reasons: 1) Super compensation effect of doing movements for the same muscle group two days in a row and 2) To get the practice effect of doing a high frequency of performance style lifting.

3

Well honestly it depends on your skill level on the pulls. The chinese pull can actually be technically hard to do if you aren’t already a super efficient puller. So I might suggest a continuous ramp of:

High pull from hang
High pull from blocks
Low pull from blocks

I would ramp doing doubles or triples (sets of 2 or 3) instead of singles (sets of 1).

4

[quote]Christian Thibaudeau wrote:
Well honestly it depends on your skill level on the pulls. The chinese pull can actually be technically hard to do if you aren’t already a super efficient puller. So I might suggest a continuous ramp of:

High pull from hang
High pull from blocks
Low pull from blocks

I would ramp doing doubles or triples (sets of 2 or 3) instead of singles (sets of 1).[/quote]
Thank you, sir! Sounds great.

5

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