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Old 01-18-2007, 09:18 AM   #3
Elliot Royce
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Join Date: Dec 2006
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Here's what I did last night. Remember double hip replacement a year or so ago before you laugh at my squats!

The basic idea is lots of warmup, with the weights building but the reps declining (bring your warmup set to 1-2 reps before you move to work sets)

Back Squats
Warmup
4 warmup sets - empty bar, bar + 20lb, bar + 40lb, bar + 40lb
5x105#
5x155
2x175

Work
4x195 >>> these last 2 sets were the first 2 of 5 work sets but I ran out of gas
5x195

Bench

Warm up
2x10x45 - empty bar
8x85
5x135
3x180

Work
5x215 >> again, I should have done 5 sets here but ran out of gas.
5x215
3x215

Deadlift
Warmup
Here I cheated a bit since he says in the book that you should be warmed up, but technically I think I should have done a few more sets.
5x162
5x182
5x182
5x192

Work

none
I didn't really make it to my target work sets. After all those squats and the warmup deadlifts, I just gassed out.

This was the first time on the program so as I understand it, I would back off slightly on the bench and back off a lot on the deadlift.

Does that make sense? I tried to copy his progression in the back of the book but these are not exact and I may have it a bit off.
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