On many occasions it is beneficial from a programming standpoint to get in a predetermined amount of reps in a training session while auto regulating the weights depending on your capacity for that particular day. A nice way to do this is through auto regulating waves. I will give one example of how to do this, but you can make up your own rules if you like.
For a thorough explanation of wave loading you should read The Wave Loading Manifesto by Ian King.
Let us say that we want to do 30 reps in a particular session.
30 reps adds up to three waves of 5,3,2.
This means that we will do nine sets in all:
First set – 5 reps:
This should be a very easy 5.
Second set – 3 reps:
You will add whatever weight you feel is appropriate based on the first set of 5 while remembering that you must keep something in the tank for the following waves.
Third set – 2 reps:
You will add whatever weight you feel is appropriate based on the previous set of 3 while remembering that you must keep something in the tank for the following waves.
Fourth set – 5 reps:
There is only one rule: You must do more weight than in the first set of five.
Fifth set – 3 reps:
There is only one rule: You must do more weight than in the first set of three.
Sixth set – 2 reps:
There is only one rule: You must do more weight than in the first set of two.
Seventh set – 5 reps:
Based on the feeling of the previous wave you decide what weight you want to use. If the second wave felt great you will add a little weight from the fourth set, if it felt hard you might stay with the same weight, and if it felt so hard that you could barely finish it or you missed reps you will take some weight off.
Eighth set – 3 reps:
You will add whatever weight you feel is appropriate based on the previous set of 5
Ninth set – 2 reps:
You will add whatever weight you feel is appropriate based on the previous set of 3
As you can see you need to be conservative with the weights in the first wave because you will increase the weight for the second wave. In the third wave is where most of the auto regulation is happening. This is the wave where you will move into PR-territory on a good day, or do lighter sets just to get the volume in on a bad day.
