I'm getting ready to start my fourth OLAD cycle tomorrow. Through trial and error I've settled into a specific wave parameter that worked miracles on my third cycle. I've set so many PR's in the last few months that I can't believe it. Since I have no clue what kind of percentages you guys are using on your waves, I'll just throw mine out there as a point of reference.
Week 1
Set 1 50% of scheduled max weight
Set 2 70%
Set 3 85%
Set 4 scheduled max weight
Set 5 80%
Set 6 92.5%
Set 7 max weight again (sometimes I may
go up or down 5 pounds here if the
max set was too hard or too easy)
Week 2
Set 1 50% of scheduled max weight
Set 2 70%
Set 3 85%
Set 4 scheduled max weight
Set 5 90%
Set 6 same as described for Week 1
Week 3
Successive sets of 40%/60%/80% of scheduled Set 1 weight (for 5 reps)
Then I follow my prescribed rest period
and begin with Set 1.
Public Stiky Notes
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