Few commentaries on these first five workouts. Because a lot of people really get thrown after they see them. Literally saying “hey doesn’t look like much?”
Don’t be fooled. You’ll be working up to a extremely heavy weight, in most cases, for your work set. So in reality it’s multiple sets. Warming up to it. That work set needs to be an absolute 100% effort, no holding back.
That is a skill as much in the mind as it is a physical skill. You’ll see what I mean after you’ve performed one or two workouts. You’re much more adept by your third workout, I think, of really 100% pushing yourself than with the first two.
This type of training, one set to failure/high-intensity, is best positioned AFTER a volume oriented protocol (like we did in Famine). The gains, when you switch so dramatically, are stunning, and I have no doubt that you’ll see that here.
It’s best to give yourself a couple of days rest between these workouts. So don’t feel guilty if it takes you 2–3 weeks to complete these 5 workouts.
A lot of trainees are overtraining. So if you’re working on a one-on, one-off schedule right now and the strength gains are slowing down or non-existent, go to a one-on, two-off. I’m telling you, you’re going to be rewarded with greater strength every time.
After completing these five-workout, you will have established a new 1 Rep Max in at least two lifts (Bench and the Squat or the Bench and the Deadlift).
As you’ll soon see, there’s a method to my madness.