I ran this program for 4-5 months last year. I liked it and made a lot of gains on it, but it does grind you down after a while. Hitting singles every week wears on you mentally as well as physically, so watch that as you go along. When you start to dread grinding out all those singles is the time to deload, or drop back and reset to start over, or change routines to something with less intensity.
Yeah, start at 85% for the singles and when you hit all 5 comfortably which should be the first week, add 5 lbs and go again. You will get to a point where you won't get all 5 singles after a bit. You stay at that weight until you can hit all 5 then add 5 lbs and so on. Be sure to take the full 5 min rest between singles as that will help a lot as you progress.
The 5x5 sets are at 80% of your single weight. So if you're at 240 bench for singles, your 5x5's would be with 190. Form is more important than weight with these sets. The weight shouldn't be too taxing, but stop the set if you don't think the next rep will be with good form. As you add weight to the singles recalculate to get 80% for these sets.
Plan on eating a goodly amount. DOn't do this on a calorie deficit as recovery is crucial week to week.
Good luck! Start up a log as I'd be interested to see how you do on this.
I am Anton Zdravko Martin!
Best meet lifts: Sq 150 Kg (330 lb), Bench 120 Kg (264), DL 160 (352) @89 Kg (197)
Best gym lifts: Sq 375, Bench 280 (pause), DL 385 @205 or less
Goals: 3/4/5 while healthy and fit
"Hack away at anything which isn't essential. Do what you love, and do it often." Fazc.
"Everything competes for recovery so more assistance is not always the best idea." miked96
"Squat:15 sets of 3 with 150Kg
Deadlift:15 sets of 3 with 150Kg
It's not rocket science." Big Swede
Last edited by MikeM; 06-01-2013 at 03:55 PM.