I didn't know that but it makes sense as I've blown regulators up by soldering them in the wrong way round before.
My original thought was that the capacitor was causing the strange waveform so I setup the test circuit which has only 4 diodes (full wave rectifier) and now a resistor for load. There's no capacitor or regulator attached.
Thanks for the link. It's definitely more complicated than what I've got now but it will be really useful as I'm gradually moving towards switching power supplies




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