Man I've been doing this for a while now and I never used to understand how it all works and I still don't, I just know that this program works. USE A LIGHT TRAINING MAX. There is no need to go heavy as balls all the time. I'm testing all my maxes this week just because, and I hit 330 on bench tonight. I was shocked that I put it up. My training max is 280 and I never have even touched anything more than 275 up until now.