After a rest week, I am going to try Wave Training in 3 week cycles for the Big Three lifts. Week four would be a back off week. I got alot of great ideas from Jack Reape’s articles, especially this one: http://www.T-Nation.com/readTopic.do?id=653950
For each of the numbers for volume, I assigned a total rep range. The volume represents the assistance work. I am working off of Bill Starr’s recommendation of 25-50 reps. For example, a “2” would be low volume, perhaps 24-30 reps per exercise. Maybe like a 4 x 6, 3 x 8, etc.
For intensity, a “2” would be around 80%, and a “4” would 90-95%. For the weeks where intensity is higher, the volume of assistance would drop. Week one on the chart shows a “3” for intensity. I was thinking of starting at 85% for that week. maybe like 8 x 3 on my big lifts.
I was going to start with 2 upper and 2 lower days. One heavy bench session, one heavy squat/DL session, then either speed work, rep work, or assistance work for the other 2 days. For bench, maybe dumbbell work, and lower body pick a weakpoint and work on it.
Any recommendations for setting up my assistance days? Anyone have any experience with this type of template?