Week 4, Day 1 upper, Day 2 lower, using a wave loading scheme

I read a Charles Poliquin article on wave loading and decided to try it for my 'volume' work on some of my main lift work.  I've done them in the past with singles as part of a peaking phase but never tried them with a 7/5/3 rep scheme.  In his article, he recommends two waves with a small jump in weight for the second ladder.

I tried it with touch and go bench presses on Tuesday and it seems like an interesting way to accumulate volume in a 'hypertrophy' phase of training. I planned on doing it for highbar squats and stiff legged deadlifts this morning but decided to stick to one wave for this session.


Bench Press: all reps touch and go, 135x5, 135x5, 225x10, 245x7, 265x5, 285x3, 250x7, 270x5, 290x3

Wide grip chins:  5, 5, 5, 5

Pulldowns:  150x10x3 sets

Chest supported row:  90x10, 90x10, 90x15

Rear delt raises:  35x10x3 sets

Incline DB curls:  35x6, 35x8, 35x10


Highbar squats:  135x5, 135x5, 225x5, 225x5, 315x7, 340x5, 365x3

Stiff legged deadlifts:  225x10, 315x10, 365x7, 385x5

Thumbless barbell shrugs:  275x5, 275x5

Popular posts from this blog

SBD Lever belt review -- TL DR; it's good, very good.

New shoes reviewed, Adidas Drehkraft to replace my Adidas Power Perfect 2's

Indochino suit review, Part I: Chronic iron overload presents a challenge for online made to measure suits.