OK, well some of those questions are going to require more of an answer than I have time for this evening as I need to be heading to bed. However, let me give you a teaser and we'll go from there starting tomorrow...
On the deadlifts to a max...I couldn't care less how many sets you do. Basically start with 135 and start adding 25s and 45s to go up...so it will look like this 135, 185, 225, 275, 315, 365, 405 or whatever. If you want to do more sets that's fine, but necessarily needed. I don't ever do more than 3 reps at a time on deadlift. Also, feel free to take a couple singles at a certain weight if your form is crap. For example, maybe your form was crap on 315x1. Well, then pull it again and this time do it right. Then move up. If you want to get a little more back mass, then after you max out, drop down about 75lbs or so and knock out another set or two of 3 reps.
As for the light squats: do 5 sets of 5 with the same weight. Start conservatively. Squat until your butt touches your shoes - go absolutely as deep as your body will go. If you squat 315 really deep, then you might start at 205 or 225 for 5x5. Keep bumping the weight up each week. - If legs become a priority over your back/deadlift then swithc the order of these two and squat first and then pull. However, when you get to the point of squatting 350 for 5 sets of 5 ass to ankles, then you won't be able to do much after that, and you certainly won't be able to pull a max weight. Also, dom front squats occasionally here rather than back squats. Go all the way down there too. - do them in the same rep range area.
For heavy squats, some nights go for a max. Other nights go 5x5 but start at the weight you use on your light day and go up in weight for each set after that and try setting a new 5 rep max by the last set. The heavy squats should be hard and heavy.
On speed deadlifts, say you max at 405. Throw like 225-250 on the bar and pull it quickly and good form and then set it down, take a 45 second walk around the gym and then go pull it agian for a quick single again. Do this 8-10 times or so. Really work on form and explosion.
As for sets and reps - don't really worry about it too much. Just get your work in - work hard, but don't take 20 sets to work up to your max. That's too much. On heavy squat days, push yourself everytime. Maybe it's a 5rm, maybe a 3rm, maybe a 1rm - I wouldn't really go over 5 reps on your heavy day. On light day do 5x5 or 4x8-10. They should be gut busting hard sets too, but with lighter weight - no major 1-5rep maxes here.
Accessory work: work your hamstrings, quads, lower back, hips, abs, obliques. Pick a glute/ham/hip exercise and do that for about 3x10, a quad exercise for 3x10, and an ab exercise for 5x10. None of this is set in stone but I hope you get the idea. Good exercises for the accessory work are: pull throughs, glute ham raise, hyperextensions, etc.
Go to
www.elitefts.com to check out what a Goodmorning is and the other accessory work I mentioned.
That should give you a good start.
Matt
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