I recently ended a Conjugated periodization cycle. My bench press weight went up 35lbs, to a PR of 240! My squat weight didn’t raise a whole lot, however, I hit a PR (obviously) with my deadlift at 400lbs. Overall I would say it was very successful.
I took a week off and now I am following the Super Squats program. Wow, what a challenge! I noticed throughout the ‘westside cycle’ I could lift a maximal load well but repetition work killed me.
My questions regard muscle fiber types. I was training Type IIa & IIb, correct? I read somewhere that if you train intensely at 90%+, lifting submaximal weights will be easier. I find this is not so true. My benchpress is pathetic at 12x135, 8x135, 7x135. My 12 rep maximum should be somewhere around 168. In the case of my benchpress, now that I am training with 12 reps will I build the Type I fibers? Will my Type II fibers atrophy?