I am a fan of wave cycling and have current idea in mind:
- session 8-12 reps 2 min rest approx 70%1rpm
- session 6-10 reps 3 min rest approx 80%1rpm
- session 3-6 reps 4 min rest approx 90%1rpm
- session-DELOAD 15-20 reps 1min rest (still training hard though) approx 60%1rpm
I train each muscle group 2xthe week.
With this programming I get a wide range of reps (3-20) and different effects on fatigue and tension. The 3th session is here to constantly drive strengh without burning me out when applied too often.