Scroll up and look what Dan John said on the topic. Basically, you test the lifts in question the week before starting it and then add 5-10 pounds for your goal weight.
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
Last edited by Allen Yeh; 03-21-2007 at 03:43 PM.