Some of you guys may be able to help me here. The older son and I don't worry about what our max outs are but the younger one will max out on occasion with the football team and he wants to get them up so he can get his name on the board.
Since he is doing more heavy weights in his football workouts we have been doing more work with lighter weight and more reps.
An example of his upper body workout goes like this. We will start out warming up on bench press with what turns out to be 42% of his max bench. We do 4 sets of 18, 16, 15 and then 14 reps. He will alternate his other exercises. They might be flies, chainsaws, curls, triceps, nosebreakers, pushups, pull ups, chin ups, etc. Then we finish with another round on bench with 25 reps at 42% of his max, 19 at 45%, 14 at 48%, 9 at 55% and 4 at 68%. The last upper body workout he did 15 reps at 50%, 10 at 68%, 5 at 77% and 2 at 87%.
He just maxed and he did not improve any. His weakness seems to be getting off his chest. We can tell he is stronger because his weights and reps with us have gone up some but it has not translated to improving his max.
As for his squats. He warms up at 50%. His last set he did 3 sets of 8 reps at 74%. Again, he will alternate his other exercises with calf raises, split squats, etc.
They do a 3 rep max for the squat. We did it yesterday and he went up 5 pounds. I think he could have done more but we let it go at that point.
I read the other post about Smolov, Jr. I did it the other day on the bench press using the younger one's amounts to see what the weight felt like. We are going on vacation next week and I am thinking of trying this when we get back for our bench and squat routines.
Any info, pointers or any other kind of help to help us to help him will be greatly appreciated.