Originally Posted by Peter Puetz
I would say 4--6 weeks and your doing BW for 5 reps. Perhaps start at 135 x 5 reps x 3 sets, warmup with even spaced intervals ala SS and increase 5lbs every session.
In kg that would be something like:
20.0kg x 5 reps x 2 sets
30.0kg x 5 reps
40.0kg x 3 reps
50.0kg x 2 reps
60.0kg x 5 reps x 3 sets
increase top weight 2.5kg every session if possible and adjust the warmup weights accordingly, so they are even spaced. That should do the trick...
Would that be a once week routine?
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Pain is your companion, don't go hide from it."