Monday 7.10.17

For the purpose of this cycle, we are looking to start with your estimated 1RM Back Squat. What you feel is currently your max lift. It’s OK to approximate here and be within 10-20 pounds. This is only a starting point where we will build from.

“Silverback” will start the year off in a strength building phase through “wave training”. In wave training, we gradually increase the loading over three sets, and then reset back at a lighter weight. This style of training revolved around what is called “post-tetanic potentiation”, or PTP. When a maximal contraction takes place (a heavy squat for example), it potentiates/activates the central nervous system, increasing your capacity to recruit more muscle fibers and produce more force.

Simply put, by doing a near maximal contraction, we can perform at a higher level on the subsequent lifts if we reset the loading at the right time. This is where wave loading comes into play.

Today, the weights will be light. This is the start of a longer trek, so let’s build our foundation the right way. Focus on moving very well today on each and every rep, and focus on your concentric speed (standing up with aggression). Controlled on the way down, and aggressive on the way up.

Wave #1

Set #1 – 6 Back Squats @ 60% of 1RM Back Squat

Set #2 – 4 Back Squats @ 65% of 1RM Back Squat

Set #3 – 2 Back Squats @ 70% of 1RM Back Squat

Wave #2

Set #4 – 6 Back Squats @ 65% of 1RM Back Squat

Set #5 – 4 Back Squats @ 70% of 1RM Back Squat

Set #6 – 2 Back Squats @ 75% of 1RM Back Squat

Wave #3

Set #7 – 6 Back Squats @ 70% of 1RM Back Squat

Set #8 – 4 Back Squats @ 75% of 1RM Back Squat

Set #9 – 2 Back Squats @ 80% of 1RM Back Squat

10-Rep Front Squat

Set #10 – 10 Front Squats @ 52% of 1RM Back Squat