I have just finished Starting Strength.
Start (4/13/2010): End (7/7/2010
Wt 189 wt 209
Squat 135x5x3 Squat 330x5,5,4
Bench 135x5x3 Bench 225x5,4,4
DL 135x5x1 DL 375x5
Front press 95x5x3 front press 162.5x5,5,4
pull up BWx5x3 Pull-up BW+25x5,5,4
Anyway now, within the next two weeks I’m moving and going on vacation. My goal is to maintain my strength. When I get back from vacation I plan to do some dieting and conditioning(basketball) with the goal of fat loss while still holding on to my new found strength.
My question is what kind of volume and weight is necessary for strength maintainece? I was thinking of doing one day a week of 1 or 2 sets of 5 reps at about 90% of 5rm. I would alternate squat/bench and deadlift/press each week.
The next two weeks I would do mobility work and stretching with the above. Then, for fat loss, I would do two sessions of complexes and two sessions of either HIIT or full-court basketball a week. Oh, and very low intensity cardio in the mornings. Diet would be 2400 kcal ~225g protein initially.
Any advice, or constructive criticism welcome.
I think this post might be better suited in the BB forum or the Beginners forum but I’ll chime in…
I think you’re idea of 1-2 x 5 isnt bad but maybe more sets? Something like 5x5 heavy. Your body is going to want to shed that extra weight (muscle included) since you havent been carrying it long enough.
Besides that I think you’re idea/program looks pretty good. Just make sure you dont overdue it with a bunch of HIIT, complexes and playing ball (especially if its full court runs)
good luck man
.greg.
Hate to be that guy, but I am currently going thru what you will be going thru soon. It’s just not going to happen.
You won’t be able to maintain strength unless you work your ass off and eat a ton too. Both of which probably isnt going to happen. Right now I’m beginning boxing training along with trying to maintain my 4 lifts and it’s not going to happen. I’m only two weeks in and my lifts have all fallen 10-25 lbs. And I’m eating around 5000-6000kcal/day
You boast some impressive gains in 3 months, in fact, pretty incredible gains. My question is why are you stopping? Don’t do that. If you really added 20 lbs on your frame and 200 lbs on your big lifts, then stop being an asshat and keep pushing until your gains slow down.
So, basically, you won’t be able to maintain strength 100%, maybe 85-90% if you work really hard. The human body doesn’t keep what it doesnt need.
How tall are you?
Look into Escalating Density Training.
^^I just assumed he was starting to slim down a bit because basketball season was starting up (highschool, college or other) but after re reading his post I see that he is doing basketball for his conditioning.
OP are you talking about pick up games or are you actually playing for a team and just need to get your wind back for the season?
.greg.
[quote]gregron wrote:
I think this post might be better suited in the BB forum or the Beginners forum but I’ll chime in…
I think you’re idea of 1-2 x 5 isnt bad but maybe more sets? Something like 5x5 heavy. Your body is going to want to shed that extra weight (muscle included) since you havent been carrying it long enough.
Besides that I think you’re idea/program looks pretty good. Just make sure you dont overdue it with a bunch of HIIT, complexes and playing ball (especially if its full court runs)
good luck man
.greg.[/quote]
I did post this in the beginners forum and it ended up hear. Ok 5x5 then. thanks for the advice. I do plan to limit those the HIIT and complexes to 30 min. I am planning to try to limit my b-ball runs to 2-3 games.
[quote]Dymdez wrote:
Hate to be that guy, but I am currently going thru what you will be going thru soon. It’s just not going to happen.
You won’t be able to maintain strength unless you work your ass off and eat a ton too. Both of which probably isnt going to happen. Right now I’m beginning boxing training along with trying to maintain my 4 lifts and it’s not going to happen. I’m only two weeks in and my lifts have all fallen 10-25 lbs. And I’m eating around 5000-6000kcal/day
You boast some impressive gains in 3 months, in fact, pretty incredible gains. My question is why are you stopping? Don’t do that. If you really added 20 lbs on your frame and 200 lbs on your big lifts, then stop being an asshat and keep pushing until your gains slow down.
So, basically, you won’t be able to maintain strength 100%, maybe 85-90% if you work really hard. The human body doesn’t keep what it doesnt need.
How tall are you?
Look into Escalating Density Training.[/quote]
My numbers have stopped increasing, I did 1 deload period. I’m 6’2" If I maintain 90% of my strength gains I will be estatic! My primary goal is baskeball performance.
I should note that those gains are a result of a detrained athlete becoming retrained. My old maxes from HS were Squat 335, bench 215, DL 335. I am not a raw beginner.
[quote]gregron wrote:
^^I just assumed he was starting to slim down a bit because basketball season was starting up (highschool, college or other) but after re reading his post I see that he is doing basketball for his conditioning.
OP are you talking about pick up games or are you actually playing for a team and just need to get your wind back for the season?
.greg.[/quote]
Training for basketball performance but not for a team, more because that is my sport. I played 1 year college.