Some of you more anal types will want to fill in all the boxes on the Workout Sheet right away... Don’t. I’ll explain why later.

Although there are three rectangular boxes--marked A, B, and C--that doesn’t mean you’ll be doing only three sets. Take a look at Box A next to Workout #1: it says you’ll be doing one set of six reps. Fine and dandy. However, look at Box B: it says two sets of five reps. Accordingly, Box C says two sets of four reps. All total, you’ll be doing five sets of bench during Workout #1. The exact number of reps and sets varies slightly from workout to workout, but your Workout Sheet will let you know how many you need to do for each training session.

By now, you’re probably wondering when the heck you’re actually going to work out. Well, that time is now. Do your chest workout using the poundages from the table. ALWAYS DO THE LAST SET TO COMPLETE FAILURE. Afterwards, finish working your chest, shoulders, and triceps as outlined in Table 1 The Workout.

Once you complete the chest, shoulder, and triceps workout, rest a day or two, and then work back, biceps, and possibly legs, if it’s leg day. Chest Workout #2 will take place on Friday of that first week, and we’ll go back to the Progression Table to figure out your workout poundages.

Find your 1RM on the right of the Progression Table again. This time, trace along the columns until you get to Workout #2. You’ll note that the weights are heavier this time. Don’t worry, I expect you to get stronger fast but not this fast. The poundages are significantly heavier because you’ll be doing fewer reps. If you look at the top of the page, in column number 2, you’ll see that you’ll be doing sets of three reps, two reps, and a set marked "Neg." Go ahead and write those poundages in the boxes marked A, B, and C. In the case of our example 1RM, these poundages will be 240 lbs, 260 lbs, and 285 lbs.

If you’re paying attention, you’ll have noticed that the weight used for the third set--the set marked "Neg"—is more than your 1RM max. Hey, what are you trying to do, Shawn? Crush my chest? Actually, negative sets are used throughout the program. The use of negatives can really speed up strength development if not overused. Typically, people are capable of handling up to 20% more weight on the negative (eccentric) portion of a lift as opposed to the positive portion (concentric).

You’ll do your negative set after your first four "normal" work sets of bench press. Then, you’ll need to find a spotter who’ll help you do your negative set. After you find one, load the bar with the weight specified in the Progression Table. Grip the bar as you normally would for a set, and then have your partner help you unrack the weight. Unlock your elbows, and slowly lower the weight, resisting it all the way. Then, press the weight up with help from your spotter, and rack the weight.