Blog post: August 26th, 2025
https://round1fitness.com.au
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Since early June, our Strength Gym crew has been smashing their way through a progressive 5-rep block. We’ve built strength week after week with rep schemes dropping from 8 to 7 to 6 to 5 — all while layering in carefully selected accessories and barbell finishers to build muscle and reinforce movement quality. This week (August 25–31) is our deload — a much-needed chance to pull back on load, move with intention, and set up for success in the next phase.
Next week (September 1–6) we’ll be hitting a formal 5RM testing block, giving everyone the opportunity to lift heavy and set new baselines across the major lifts:
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Monday: Bench Press
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Tuesday: Back Squat
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Wednesday: Full-Body Strength Rotation
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Thursday: Pull-Ups
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Friday: RDL’s and Hip Thrusts
After that? It’s time to ride the WAVES.
🌊 What Is WAVES Training — and Why Are We Doing It?
WAVES is a classic strength training approach where each session features multiple ascending sets (e.g. 10-8-6 or 6-4-2) that increase in intensity across the workout. Instead of hitting the same rep/set scheme across all working sets, WAVES tap into the nervous system and prime you to lift heavier by gradually ramping up the challenge within each workout.
💡 Why it works:
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Increased time under tension in early sets helps build muscle and improve technique.
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Heavier sets at the end of the wave build raw strength and get your CNS firing.
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Cycling intensity manages fatigue better across weeks — it’s tough, but sustainable.
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Great for intermediate lifters who are pushing toward that next level but don’t always respond to flat progression models.
This structure is incredibly effective when combined with well-thought-out accessories and varied finisher workouts — which is exactly what we’ll be doing.
🏋️♂️ The WAVES Block (5 Weeks – Starting September 8th)
Each of our four main lifting days will target one major lift and include two accessory movements to build strength and balance. Fridays will feature a rotating full-body strength session with lifts like lunges, rows, glute bridges, and dumbbell pressing — ideal for members who don’t have Funky Fit on Friday arvos (that’s Hyrox Foundations now!).
👇 Weekly Structure:
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Monday: Bench Press + Accessories
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Tuesday: Back Squat + Accessories
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Wednesday: Push Press + Accessories
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Thursday: Deadlift + Accessories
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Friday: Full Body Strength (e.g., DB Rows, Walking Lunges, Incline DB Press, Hip Thrusts)
🌀 The WAVES Progression:
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Week 1: 10-8-6
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Week 2: 8-6-4
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Week 3: 6-4-2
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Week 4: 10-8-6 (Reload volume week)
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Week 5: 5-3-1 (Peak week)
Finishers will be a mix of cardio, barbell cycling, strongman movements, and dynamic power work — with a twist each week to keep things fresh. You’ll grind, you’ll sweat, you’ll feel strong — and your numbers will move.
🔥 The Bottom Line
The WAVES cycle gives us built-in progression, smart intensity cycling, and measurable gains. It’s a perfect mix of strength, muscle-building, and fun. Whether your goal is to increase your 1RM, build a stronger frame, or just train consistently without burning out, this block has your name on it.
We’re moving into a new season of training. It’s time to show up, trust the process — and ride the waves.
💬 Want help figuring out how this training cycle fits your goals?
Whether you’re brand new to lifting or just want to make sure you’re getting the most out of your training, we’d love to chat. Click below to book a free 30-minute consult with one of our coaches — no pressure, no cost, just a chance to talk training:
