Originally Posted by andys_trim
Thanks a lot BTB. Now I need to decipher it.
Squat: 5 x 10 x 50% is this 5 sets of 10 at 50% 1RM yes
Boring But Big. Main lift, the main lift again @ 5x10 (50% 1RM), and another accessory exercise for 5 sets. Is this 5 sets of your main exercise, then another 5 sets of 10 at 50%?
yes so it would be bench press 5/3/1 style, then bench 5 sets of 10 at 50% your training max then 5x10 of an assistance exercise such as one arm DB Row 5x10
Wave A. Warmup, 75% x 5, 80% x 5, 85% x 5 is this 85% 1RM for 5 sets?
no, this is three sets. you warm up, do 75% your training max for 5 reps, then 80% for 5 reps, then 85% of your training max for as many sets as possible. youre last set is taken near failure so you push out as many reps as possible.
Does wave = week?
no wave equals one full cycle of 5/3/1 so it is 4 weeks per wave
Sorry for all of the questions. This is interesting stuff.
i wrote the answers in red
i'm gonna def watch this log once (if) you start.
i use the term "training max" because when using this program you are supposed to calculate your cycle with 90% of your real 1RM, this is your training max.
there are also excel spreadsheets which max this a piece of cake which i got from BBG, very neat