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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.

Sunday – Dynamic Effort Bench Dynamic Bench Press Triceps Shoulders Lats/Upper Back Monday – Max Effort Squat/DL Max Effort Exercise Hamstrings Low Back Abs Wednesday – Max Effort Bench Press Max Effort Exercise Triceps Shoulders Lats/Upper Back Friday – Dynamic Squat/DL Dynamic Squat Hamstrings Low Back Abs