Originally Posted by tolinka
The way it works is you have to find your 15RM, 10RM and 5RM.
For the first two weeks, you will be doing the 1x15. By increasing each of your workouts by a small incremet so the last workout will be your 15RMs.
example:
your 15RM for Bench Press is: 135lbs
day 1: 110lbs
day 2: 115lbs
day 3: 120lbs
day 4: 125lbs
day 5: 130lbs
day 6: 135lbs
you do this workout every other day. Its great for muscle mass, but doesnt work as much on strength.
Youre supposed to do the same with 10RM but two sets, and 5RM with 3 sets.
After you complete the 5RM. You will need to do two weeks of 5RM again, but negatives.
good luck