T Nation

CT: How to Do 5/4/3 Waves Properly?


#1

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?


#2

[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


#3

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?


#4

[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