The single rep loading wave is a four-week loading cycle that is designed to help you peak for heavy single rep lifting. The cycle is based on poundages that are calculated as percentages of your single rep max for each exercise used during the cycle. All percentages should be calculated from your single rep max before you start the cycle, and all four weeks should be calculated off of the same max.
The first week of the cycle starts with 95% of your single rep max. The load increases to 97% to 98% of your max for the second week, and 100% of your max for the third week. When you reach the fourth week, max out with anything over 100% that you can manage. This plan is shown below:
Week 1: Work up to 1 rep with 95% of your single rep max
Week 2: Work up to 1 rep with 97% of your single rep max
Week 3: Work up to 1 rep with 100% of your single rep max.
Week 4: Max out with 1 rep. The poundage should exceed 100% single rep max you were capable of at the start of the cycle.
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Sensible Application of Single Reps to Avoid Overtraining and Injury
The use of very heavy weights can put a severe stress on your body and easily lead to overtraining or injury. With this in mind, I believe it is important to limit heavy single rep lifting to one session per week for each exercise, and to base all of your calculations and percentages off of your perfect form single rep max instead of an absolute grinder rep sloppy form max.
Perfect Form Single Rep Max
Your perfect form single rep max consists of the maximum weight that you can lift for one rep while maintaining a smooth nonstop lifting motion with perfect form. If your lifting motion slows down in mid-rep, or your body or the bar deviate from an ideal lifting position or lifting groove, you have exceeded your perfect form single rep max.
Single Rep Workouts Plus Lighter Workouts
Once again, a heavy single rep should be performed just once per week for each exercise that you want to include in the peaking cycle. Any other workouts that you do for the lifts that you are including in the four-week peaking cycle should be done with lighter weights as follows:
Week 1: 5 sets x 5 reps with 75% of your single rep max
Week 2: 3 sets x 5 reps with 80% of your single rep max
Week 3: 3 sets x 3 reps with 85% of your single rep max
Week 4: 2 sets x 8 reps with 60% of your single rep max
If you work each lift twice per week, you will do a heavy single rep workout once per week plus a lighter workout once per week. The weekly schedule that should be carried out for each lift is written as follows:
WEEK 1
Workout 1:
5 sets x 5 reps with 75% of your single rep max
Workout 2:
Work up to 1 rep with 95% of your single rep max.
Optional: Do 3 backoff sets x 5 reps with 75% of your single rep max
WEEK 2
Workout 1:
Do 3 sets x 5 reps with 80% of your single rep max
Workout 2:
Work up to 1 rep with 97% of your single rep max
Optional: Do 2 backoff sets x 5 reps with 80% of your single rep max
WEEK 3
Workout 1:
3 sets x 3 reps with 85% of your single rep max
Workout 2:
Work up to 1 rep with 100% of your single rep max
Optional: Do 2 back off sets x 3 reps with 85% of your single rep max
WEEK 4
Workout 1: Easy De-load Workout
Do 2 sets x 8 reps with 60% of your single rep max. This is a de-load workout
Workout 2
Max out for 1 rep with over 100% of your single rep max
The Option of Training Each Lift 3 times per Week
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The four-week schedule that is listed above is based on training each lift twice per week. Many of you will do better by training each lift three times per week. If this is your preference, do workout one of each week twice instead of just once.
If there are occasions where you want to focus on heavy single rep training, consider the use of the four-week loading wave as it will help you reach a peak with heavy single reps. May God bless you with the best of training.