The program is 12 weeks long. A good starting weight will be your 10RM.
Week 1-4: 3 sets x 6 reps + 1 set to failure.
For each rep you can do after the sixth in the final set you increase the weight 5lbs in the next session. So if Doug did 400x6,6,6,10 his increase would be (10-6)x5lbs=20lbs. This might have to be adapted for people of lesser strength, so that you increase the weight by only 2,5lbs per extra rep.
This session will be done 2 times per week.
Week 5-8:
session 1: Same as weeks 1-4
session 2: 5 sets x 3 reps + one lighter set to failure.
Week 9 and 10: 5 sets x 3 reps + a light set to failure.
This session will be done 2 times per week.
Week 11: 5 sets x 2 reps twice this week.
Week 12: 5 sets x 2 reps. Time it so that you do this workout five days before your max attempt.
