We do 5 sets of 5 reps for each of the exercises (except for deadlifts; it\u2019s only 1 set).\u00a0We start with just the empty bar on the first day of each exercise, then add 5 pounds each consecutive day until you reach failure (expect deadlift; we go up by 10 lbs each time). When we reach failure, we drop down by 15\u201320 lbs, then go back up by 5 lb increments.<\/p>\n

The programme is for 12 weeks, but you can keep going once you complete the 12 weeks.<\/p>\n

When we finished today, here is where I sat:<\/p>\n

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• 220 lb squats<\/li>\n
• 115 lb overhead press (I failed on 130 lbs, so just barely dropped back)<\/li>\n
• 250 lb deadlift<\/li>\n
• 130 lb bench press<\/li>\n
• 150 lb barbell row<\/li>\n<\/ul>\n

  Here I am deadlifting 250 lbs.<\/p>\n