[QUIKAZHELL]

QUIKAZHELL on June 29, 2003 at 3:15 am #8454

i just finished my unloading week and had my first competition.
i will be running on about 4 more meets this summer.
i would like to give you my numbers for my last max strength phase and see what you guys could make of it and let me know what i should be doing as far as a maintainence phase for the next few weeks….
in the last phase i cut out my oly. lifts…
my shoulder joints were sore and i feel that my form has deteriorated without my coach being able to observe…..

i will just give you my main lifts as i keep my bodybuilding exersises around 8 reps… (can this be taxing my CNS?)

week 1
BENCH
135×10 265×3 265×4 270×3 275×2

INCLINE DB'S
90×6 90×5 90×5

SQUAT
135×8 240×5 250×4 260×3 270×2 (275×1)p.r.

WEEK 2
Bench
135×10 265×5 265×4 270×3 275×2 225×10

Incline db's
90×6 90×5 90×5

Squat
135×8 240×5 250×4 260×3 270×2 275×1

WEEK 3
Bench
135×10 270×4 275×2 275×2 275×2 225×6

Incline DB'S
90X6 (3 SETS)

Squat
135×8 250×5 255×4 265×3 275×2 (280×1) *PR!

WEEK 4
Bench 270×3 (3 sets) 225×9

Incline 85X8 (3 (Sets)

Squat 260×3 (2 sets)

All of those lifts were about until failure but NO forced reps from a spot. since this is a max streength phase i thought this was appropriate.

Just to give you an idea incase your curious My split was…

mon-speed end… bench/incline/shoulder side raies 3×6-8/front raises 3×6-8/ tricep pulldown with rope 3×8-10 ABS

Tues-tempo…. pullups 4×12 /seated rows 3×6-8, db rows 3×6-8/ close grip pulldowns 3×6-8 bi cable curls 3×6-8 ABS

Wednesday…rest. ABS

Thurs-speed… Squat/Hams. ABS

Friday…Tempo

sat and sunday rest..

it will now change since 2 of the meets i am running in will be on thursday.. i havent thought about how i am going to do that yet…
but anyway.. so what i am asking is what i should do for bench incline and squat in the maintainence phase?

[Mike Young]

Mike Young on June 29, 2003 at 9:38 am #20841

[i]Originally posted by QUIKAZHELL[/i]
so what i am asking is what i should do for bench incline and squat in the maintainence phase?

Maintenance always works best with higher intensity and lower volume. You could even cut the number of exercises and just work at a high intensity for multiple sets on a few exercises.

Also, 8 reps will tax CNS to some extent, especially if taken to near-failure but it would be far more taxing on the muscular system.

ELITETRACK Founder

[QUIKAZHELL]

QUIKAZHELL on June 29, 2003 at 10:56 am #20842

Maintenance always works best with higher intensity and lower volume. You could even cut the number of exercises and just work at a high intensity for multiple sets on a few exercises.

i understand that, but how about as far as percentages go and what type of rep scheme?

[Mike Young]

Mike Young on June 29, 2003 at 11:54 am #20843

I'd say the minimum guideline for strength maintenance is 80% of 1RM but that would probably go up for more experienced athletes. There's actually quite a bit of research to support that number. As far as reps, probably something like 6 x 2 would be the mininum, or better yet something like:
1 x 2 @ 70%

ELITETRACK Founder

[pete]

pete on July 11, 2003 at 7:34 am #20844

Check out:
https://www.charliefrancis.com/community/showthread.php?s=&threadid=1082&highlight=maintenance+weights