Need to find info about this routine....

[shultice24]

Hello,

I played basketball last year in high school, but I remember the wrestlers doing this workout on their core lifts. They would do a max-out to see where they were, then they would do an 8 week program where they would start off doing something like 4x10 sets of 30% max. Then each week they would gradually move up in percentage of max, and lower the reps, and by week 8 they would max out again and start over. I was wondering if anybody here knows something similar to this, and if they do know where I could get info about it.

Thanks,

blake

[swanso5]

there's a thousand programs like that around...there not the best though...it has you max out then it hasd you decrease the wt to a ridiculous light one and work back up where you'd lose some of your strength in the next 4 weeks from training too light...a better way is to use a model like this:

week 1 - medium...4 x 5
week 2 - low...3 x 5
week 3 - high...5 x 5
week 4 - deload...3 x 5 but with 10 - 20% less wt than used in week 1
week 5 - start again

this would be done for your focus lift of the dau\y with accdesory work for the rest like this:

day 1 / lower - focus lift deads
day 2 / upper - bench
day 3 / lower - use a medium type day not as heavy as day 1
day 4 / upper - medium day not as heavy as day 2

[shultice24]

OK, I think I'm following for the most part, but not completely. For example, if squat max was 250-1x, it would go something as follows:
week 1- 4x5, about 225 or so.
week 2- 3x5, about 200.
week 3- 5x5-about 240-250 range.
week 4- 3x5-about 200
- with the second workout of the week being slightly lighter than the first.

It seems to me like your lower rep weeks are doing less weight, (4x5 is reps(x)sets isn't it?, or do i have it backwards?) And it confuses me why week 4 is so much easier than the previous 2 weeks? I guess I'm not following this correctly.

[swanso5]

allsessions are w/ a maxwt formthe sets and prescribed...increasing each week as needed except for week 4...kf week 2 was as hard as you could go then use the same wt..if not then increase again

week 4 is a deload week..you grow when your resting, not in training