I mentioned meeting Paul Wrenn in a

I did get the opportunity to ask him for some training advice, and he recommended a routine.  Here it is:

1.  Take a weight you can do 5 sets of 3 repetitions with (this does not include your warmup sets).2.  Build up to 5 sets of 5 repetitions with said weight.3.  Once you can successfuly do 5×5, ad 10-20 lbs and go back to 5×3 (five sets, three repetitions).4.  Work your way up to 5×5 again, and repeat.

So the first week you’ll do 5×3.  The next week you’ll try to ad some repetitions.  You may not do the same number of reps every set–you may get 3-4 reps per set instead of just 3.

After I’ve done these five sets on bench or squat (depending on what bodyparts I’m working that session), I’ll follow up with some lighter weight and higher rep exercises.

So my squat day looks something like this:

Squat 5×3 4×7 (4 sets, 7 repetitions)Calf Work (calf raises, seated calf raise, etc).

This is usually about all I can handle for one workout.  Squats take a lot out of me, and I’m lifting in a tropical climate with no air conditioning.

Note:  I’d highly recommend if you want to find some simple but brutally effective routines.