*Explosions in the background, unicorns & rainbows too.
You’ve heard of this classic –
3 sets of 10 reps
– Set 1 10RM x50%
– Set 2 10RM x75%
– Set 3 10RM x100%
The original protocol was implemented to people of all sorts of situations, originally polio victims and the injured (usually ex-forces), plus omsk beginners to exercises.
Now before you throw the baby out with the bath water and say this isn’t for you because you’re beyond this level of training, know this one thing….
You’re not 🤗
That being said, here are a couple of ways you can apply this method to your current training if you feel that three sets just isn’t enough for you.
D&W Waves –
Establish your 10RM for a given lift (personally I’d take 90% of that load and check the ego as a true 10RM is brutal).
Perform the classic 3×10 x 50-75-100% 10RM.
Rest in-between each set as much as you feel you need.
Once you complete one wave do at least 2 more, starting each wave with the 50% load, then do the 75%, think of that as active recovery.
Three waves yields a hefty amount of volume, if you’re feeling up to it go for a 4th one, if that is too easy try a 5th.
5 waves will give you 150 total reps, that’s a lot of volume, it will be an even harder session if you super-set two movements.
Truly an epic session that would be.
D&W Ladders –
This is hard, seriously hard.
The reps are broken down in to one of the following options:
– Anything that adds up to 10
You can super-set or simply use the rest to add load to the bar for the next set.
Example: do 2 reps at 50%, load to 75% do two reps, laid to 100% do 2 reps, now repeat with 3 and 5.
This style of loading will allow you to actually utilise your true 10RM without the chance of any form breakdown.
You’ll find the above works well on larger movements.
D&W Super Squats –
I’m sure you’ve heard of this before.
You know the one, you load up your 10RM and do 20 reps with it.
Yea well that’s not going to happen and if it did then you didn’t use your true 10RM, sounds like common sense however many miss that point that an RM (repetition max) is exactly that, a max.
It means 100% effort to get all the reps with the load you have on the lift, with near perfect form and not one more rep could be gained.
To apply the Super Squat theory to D&W you’d need to make a load adjustment.
I’d say 80% of your 10RM is a good start.
Each session, or every other session you add 1 rep to each set.
Example: 2 sessions per week
Week 1 = 3x10x50-75-100%
Week 2 = 3x11x50-75-100%
Week 3 = 3x12x50-75-100%
Week 11 = 3x20x50-75-100%
Then you’ve got a choice, test your 10RM and see if there is any change and take 80% of that and repeat, or just add load and go back to 3×10.
All of the above are classics methods, hover when you blend some together great things happen.
Personally I’d advise going for super sets, two lifts per session.
Cover the following:
– Full Body*
*Optional, however if you don’t do these as main lifts then having them as accessory will be a good thing.
Here is an example training template you could follow and make epic gains with.
2 Training Days p/w
A1 – TGU 10×1
B1 – Front Squat (or squat variant) D&W – Ladder
B2 – Pull Up (or pulling variant) D&W – Ladder
C1 -Towel Curl Carry at Half Rep Position 20-40m
C2 – Hill Sprint 200m – AMRAP 10-15min
A1 – Sandbag Clean & Carry – 20m Repeats x15min
B1 – Stiff Leg DL (or DL variant) D&W – Waves
B2 – Dip (or pushing variant) D&W – Waves
C1 – Overhead Press & Waiter Walk 20m AMRAP 10min