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Smash your one-rep max with this ultimate strength training set workout - Blog.

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Smash your one-rep max with this ultimate strength training set workout

If you or your clients have been searching for a strength training workout that pushes you above and beyond your one rep max, whilst providing exceptional gains, this 3-2-1 wave ladder workout is for you.

Combining the back squat and the bench press, this simple progression workout provides gradual overload and demands on the neuro-muscular system.

LET’S BREAK IT DOWN

Each exercise is performed in four waves (sets) with a total of six reps per wave. The waves work like this:

  • First of all you need to find your one-rep max. Click here to use Bodybuilding.com’s simple one-rep max calculator.
  • Always start the workout at 80% of your one-rep max.
  • The first three reps in wave one will be your 80% load.
  • Weight will increase through each wave, until the last rep of wave four; which will be your one-rep max (see table below for an example of weight progression).

Don’t forget to plan your weights and increments before starting. And remember, hitting your one-rep max or above is not always possible, so don’t be disappointed if you don’t get there every time.

 

EXAMPLE WEIGHT SELECTION:

Back Squat example for an athlete with a 200kg one-rep max (1RM):

Warm up with a comfortable weight, completing five reps for two sets. It is recommended that you rest after each wave for 60 to 90 seconds.

Wave 1
3 reps @ 80% of 1RM – 160kg
2 reps @ 85% of 1RM – 170kg
1 rep @ 90% of 1RM – 180kg

Wave 2
3 reps @ 85% of 1RM – 170kg
2 reps @ 90% of 1RM – 180kg
1 rep @ 95% of 1RM – 190kg

Wave 3
3 reps @ 90% of 1RM – 180kg
2 reps @ 95% of 1RM – 190kg
1 rep @ 100% of 1RM – 200kg

Wave 4
3 reps @ 95% of 1RM – 190kg
2 reps @ 100% of 1RM – 200kg
1 rep @ 105% of 1RM – 210kg

 

Bench Press example for an athlete with a 150kg 1RM:

Warm up with a comfortable weight, completing five reps for two sets. It is recommended that you rest after each wave for 60 to 90 seconds.

Wave 1
3 reps @ 86% of 1RM – 130kg
2 reps @ 90% of 1RM – 135kg
1 rep @ 93% of 1RM – 140kg

Wave 2
3 @ 90% of 1RM – 135kg
2 @ 93% of 1RM – 140kg
1 @ 96% of 1RM – 145kg

Wave 3
3 reps @ 93% of 1RM – 140kg
2 reps @ 96% of 1RM – 145kg
1 rep @ 100% of 1RM – 150kg

Wave 4
3 reps @ 96% of 1RM -145kg
2 reps @ 100% of 1RM – 150kg
1 rep @ 103% of 1RM – 155kg

 

ARE YOU KITTED OUT FOR THIS WORKOUT?

Escape has a great range of Olympic bars and bumper plates that includes something for all levels of ability and strength.

To complete the strength training experience the Octagon MONO makes the perfect companion. With the smallest possible footprint, the MONO is ideal for clubs with limited floor space- conveniently designed to be pushed against unutilised walls or corners, the MONO is the perfect one-to-one working station.

For more information about any products in our strength range, talk to our sales team: [email protected]

UK: +44 (0)1733 313 535
USA: +1 (614)-706-4462
Germany: +49 (0)2921 590 10 70