Use WAVE SETS to PR (Even When You Don't Want To)
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- Опубліковано 28 тра 2023
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Method Monday - Wave and Ratchet Sets explained.
Monday is dope now.
Made it the best day of the week
Been on a binge of this guys videos recently
he knows what he's talking about :)
Currently running your 70's powerlifting program, the volume is actually crazy. Feeling good so far and my right quad seems to catch up. Good program so far Alex!
no better channel than this one for detailed rep schemes.
Thank you so much for this high quality content.
Oh man, these vids are so crisp, man, thank you soooo much
If I remember rightly, Christian Thibadeau suggests using the second set of the first ramp percentage as the starting percentage of the second ramp and so on.
Eg - 82.5%, 85%, 87.5%
85%, 87.5%, 90%
87.5%, 90%, 92.5%
90%, 92.5%, 95%
Sounds good
This series is lit 🔥
Great video Bromley! I heard you talk about rest pause method and would love to see a whole video on it in the future!
That’s too high intensity for this channel my friend 😂
this is magic, grey fkn magic, it just works. even though sometimes I would drop down, get to my 2nd wave, almost match the 1Rep from the first wave with the double but then be totally exhausted. other times I missed the 1Rep at wave 3, went for another 4th wave, then basically PR'd a double lmao. can very much recommend experimenting with this. perfect explanation, Alexander!
I like this format better than the pop-up screen text or when you put too many moving Tik Tok style actions on screen.
i do the waves for hang snatches thanks to Thibaudeau and dan john… looks like i’ll try the ratchets for my push press
Hella yeah!
Blessed memorial day Bromley. When is the Superior Squat book going to drop?
Just what I needed, thank you. 237.
it’s monday, im present
great video
I like wave sets on Front Squats, Pressing, Weighted Pull Ups, and Benching. It's a bit too fatiguing on squats now that my 1rm is 520, and it is soul crushingly miserable on deadlifts lol.
I did this with a 5 3 1 and hit a almost 50lb heavier deadlift. 315 was my old 1 rep max but I hit 365 for.the first time today
I'm going to throw this in on Deadlifts see how it goes.
Happy Memorial Day, thank you to all the vets for your service! This is also the day we remember that Jason Blaha stole valor from our veterans by pretending to be a merc during the powder wars doing wet work for the country.
Like it ..👍👌
The only good thing about Monday
Method Monday!
When doing waves do you pause from each rep scheme for like 1 minute? Or just move on than pause more between each block
MM 🥇
Question: assuming you were using waves in this manner for push press, and pressing 3 days a week, would you do all three waves each workout or eg do two waves on two days and three on the other? Or maybe even one wave first day, two waves second day, three waves third day?
Depends on what you can recover from, but you could also use undulated periodization, where you use a method like in this video for your push press and the other pressing days you can do volume/speedwork with lower percentages/rpe. This way you train different thresholds which makes recovery generally easier. But if you're a beginner or early intermediate, you can probably get away with the same thing for pressing all 3 sessions.
@AlexanderBromley whats your thoughts/opinion this WAVE set 5 reps of 80% then 1 rep of 92.5% ... 95% ... 97.5%? I been doing this for Deadlift Monday, Bench Tuesday, Squat Wedensday, Thrusday OFF. Secondly How long can you repeat this ? Can you do 6 work out sessions in a week with one day rest in between ... for how many weeks? Also is this accumulation or intensification phase?
Alexander - do you have many clients over 50? I'm 59 and can only handle 1-2 of sets on a weekly basis in the 1-4 rep range. What is a good bench press strength program for me to follow that has worked for your older clients?
Anyway you can sneak in what I think of as “free volume” I’m for it.
purchase
So this is a short strength block type of thing? Hit this like top sets on something for a month then move on?
What is spesafiesty and how to make it for novice program
For the wave loading, I get the general principle for any given week. However, what should you do week-after-week? Do you do waves of 3-2-1 one week, then increase the weight a little and do the same next week? Or do you vary the rep ranges in a 3-4 week cycle, like Wendler's 5-3-1? Cheers
Say your 1RM is 400 pounds-your wave structure could look like this:
Wave 1: 320x3, 340x2, 360x1
Wave 2: 340x3, 360x2, 380x1
Wave 3: 360x3, 380x2, 400x1
And then if you make all the reps on the third wave, try a fourth one:
Wave 4: 370x3, 390x2, 410x1
Basically the third wave should end in your current 1RM, and if you hit it, go onto the fourth wave. Depending on what reps you hit there, adjust your 1RM accordingly and repeat the same thing next week with the new 1RM. Hope that helps!
Since the best application for this is in a narrow band of reps (1-3), increase weight week to week and keep reps the same
well I'm not power lifter and I'm confused here , first set you go to 1 rep and that is for this week or you go to second wave and do 6 sets again and than finish third wave with 6 sets? I'm 62 just trying to keep up with those youngsters in gym :)
Wouldn't bother with this at your age with all respect. However if you do, then it's all 3 waves in a work out. So 9 sets. Reps range 3,2,1 x3
@@OllieMartinGamer tnx I see now , that is more for young guns , it is to much for cns joints, etc for ppl like me
!!!!!!!!!!
Wife OHP 200 lbs? 🤔
No makeup Thanos in the thumbnail?
Oy, what happened to the 100 rep squat
Posted on a community post a few months ago. 135 x 101. I'll probably include it in a video since it seemed to go over everyone's head
Wait.... 9 sets of Benching for the Waves? Sheesh I do not even know my 1rep Max. So those percentages would be guessed.
Did he say his wife was log pressing over 200lbs? Wow
Yeah, makes me feel weak.
Where is the Jason Blaha comment?