I adopted this working from Beyond Bodybuilding, a great book by Pavel.
Basically, I start off with 67% of my one rep max and I’ll do one set of five a day. From monday to friday, adding 5 pounds per workout. When I reach my five rep max (155) I’ll then switch to a ladder routine for every other day for two weeks and perform sets of 1-2-3 until my form becomes shabby. Afterwards, I’ll take 10pounds off my 5 rep max (145) and resume to the linear add 5 pounds a day. When the 5 rep set gets tough, I’ll take two days off, and then max out.
Due to the gym complications I can only squat at one gym and bench at another, so I’ll probably try and squat with a ladder routine 2-3 times a week.
Here’s my 1st workout log:
Squat 225x4 (April 14th)
Deadlift 306 (March 5th) -> 312 (May 27th)
Bench Press 165x4 (March 29th) -> 175 (May 22nd)
1 Chin with 45
2 Dips with 80
Height: 5 ft 8
Bodyfat: 12-14% would be my best guess.
Currently doing westside for skinny bastards =)