The above picture is of Cathe doing a One Arm Row Double during STS week number three. You should be using weights that are 75% of your one rep max except when you do a Double Wave Load this week. You may not be familiar with this method, but you will love what it does for your body. Whenever you do a Double Wave Load you should select a weight that is only seventy percent of your one rep max for your first set. Then increase you weight by 5% for each of the next two sets. You will repeat this pattern twice for each exercise -Thus, the name “Double Wave Load”. This method works because your muscle fibers and motors become more highly activated during your first set. This tricks your body into recruiting more muscle fibers than it normally would for the second set.
