This workout
will definitely require a spotter.
Use your one
rep max (1RM) and six rep max (6RM) ranges for the wave.
Warm up,
then…
Set 1 – 1RM
Rest 2
minutes
Set 2 – 6RM
Rest 2
minutes
Set 3 – 1RM
+ 5 pounds
Rest 2
minutes
Set 4 – 6RM
+ 5 pounds
Rest 2
minutes
Set 5 – 1RM
+ 5 pounds + 2.5 pounds
Rest 2
minutes
Set 6 – 6RM
+ 10 pounds
Source:T-Nation: The 1-6 Principle by Charles Poliquin
German Body Composition Training https://t.co/Ok1hdituuQ pic.twitter.com/7QVPuzSutp
