hi CT, juts have a few questions about the wave ladder form of training
1) i think i saw you mentioned it was ok to do this method with more than one lift a session but i was wondering if thats with or without the density work. or maybe one lift you include density but not on the other
2)if i do two lifts a session, do you recommend doing two upper body pressing movements on the same day or splitting them up?
3)assistance work - do we do this after the main lifts or do you prefer a whole other day for it? (im thinking mostly for back and biceps)
Would you recommend extra pulling/rowing work for a lifter with sporadic shoulder problems? Since I've switched to doing twice as much pull work as push, usually anyway, most of my shoulder problems have disappeared.
Wave ladders are simply a strength loading method. For example it can either replace the ramp in the layer system OR be performed after the ramp, where the clusters would go in the original layer system.
CT, In the wave ladder article you mentioned only increasing the starting weight every third workout.
What if one is cycling methods, for example like this: Day 1 - Full bench press wave ladders Day 4 - Slight incline bench from pins wave ladders Day 8 - Full bench press ramp to 3, 2 or 1RM (depending on the week) Day 11 - Slight incline bench from pins ramp to 3, 2 or 1RM Or maybe just full ladders - slight inc. ladders - full ramp. (so roughly a 10-11 day cycle)
In cases like this, would one increase the starting weights more frequently? Since there would be 2 weeks between each full bench ladder workout, it seems like one could increase the starting weight each time, so in effect every 2 weeks? Or 11 days if rotating 3 methods.
Well, I do think that you are overcomplicating things. While you can change loading schemes during a cycle, I prefer to at least give the body a chance to progress on a method. There is actually a risk of lowered progress by trying to include too many different ways to progress.