[Adriftpanda]

From my own experience. Whatever you are currently doing for training is going to be your maintainance, if that makes any sense. There's no optimal rep range. If you're training heavy, you're going to have to continue to train that way in order to keep that same strength. For example, my PL program. I took a month off from training that style and my strength is not nearly as strong as before. Again, this is my own experience and opinion.

From the post I've seen from Tom, I don't think he's trying to become Ed Coan. He's simply training to maintain his build, strength etc. I could be wrong but just what I see from all his logs.

As far as cardio, I hate cardio. Performing HIIT has been shown much more effective for fat loss than steady pace cardio. Again, all this is my own experience and opinion.