LeRoy's Bench Tip: Wave Loading Volume
Fresh off a USPA win at CrossFit Granada Hills with a 570 raw bench press, LeRoy "The Machine" Walker shares some tips on his preferred version of wave loading training.
A great way to increase your bench is to change up the complexity of your bench training. One system to implement is the wave volume method - one which calls for many set and reps at moderately and heavy weight. This method has been around for a while because it works: over time the muscles respond to the high workload by getting stronger as the workout goes on. Therefore you are able to hit higher goals as you don't get as tired during the bench sessions.
Here's an example of how LeRoy would dial in a workout based on a rep max of 225.
Three wave with each wave having a sequence of reps. When the sets and reps are completed, you move down the chaser to the next wave. The starting weight in each wave is increased in weight anywhere from 5 to 20 lbs.
Wave 1. 5,3,3,2,2,
So that is 5@135 3@145 3@155 2@165 2@174
Wave 2. 5,3,3,2,2,2.
5@145 3@155 3@165 2@175 2@185
Wave 3. 5,3,2,1
5@155 3@165 2@175 1@185 or higher.
Got any specific questions for LeRoy? Follow on Instagram, post some questions and he'll likely hook you up with some advice.
Or ask The Machine in person: If you're in the Seattle area, come check him out at Dungeon Fitness in Bremerton, WA for the Bench Press Seminar & Max Bench Competition - August 27th and 28th. Two days of training, coaching, seminars, bench competition, BBQ and Lock-Jaw Collar giveaways.