guardian7
Level 6 Valued Member
I wrote "close to failure" because it's a once per week program which means whether the goal is maintenance or not you can afford to exercise close to AMRAP which has benefits for strength and hypertrophy. It's a judgement call but personally I wouldn't just exercise sub-maximally once per week in the expectation of holding onto a max. What I would do is 3x3 @ 85% plus a higher volume set close to failure.
I wouldn't go above 85% if you're training only once a week, and I wouldn't try to keep your current 1RM. Be content with pulling 65-85% or so most of the time, and work up to your previous 1RM when you have time to train more often.
JMO.
-S-
Yes, that is what I really mean to say. I don't want to spend that much time getting back to my 1rm so I want to keep it closer. I have an 8 week window for dedicated barbell effort once a year and want more time to make gains.