I don't trust these, ever. My strategy is to do 3 sets of bench, but first set: 15 reps of minimum 135. Second set: 12 reps of no less than 160. Third set: 10 reps of no less than 175. Squat first set: 15 reps no less than 200. Second set: 12 reps no less than 235. Third set: 10 reps no less than 250. Deadlift I will do half full reps, and half pause reps in the "Sticking Point," which is the point where most people will get stuck in the lift, and can't finish the rep. By holding it there, it makes more micro tears which build you muscle even more. These work for all lifts, but it's most fun on dead lift. I add 45 lbs to the previous set, doing up to 5 sets. Beginning weight is set my the lifter, but usually start at 135, and work my way up.