I'm in the USMC so obviously I work out a little different than most. However the amount I've learned from the forum I figure I want to keep learning. I read references to the sheiko 29 THE PROVISIONAL MONTHLY PLAN - 1 Opened it up and realized I'm so unnacustomed to common weightlifting practices I don't even know how to read this. Bench 50% 5x1, 60% 4x2, 70% 3x2, 75% 3x5 Squat 50% 5x1, 60% 5x2, 70% 5x5 I don't know what it all means, I know this is simple but I'm trying to figure out do you do all the benches at once so in total that just seems like a crazy number of reps. Could someone just read day 1 and explain how you'd do it/coupled with how much rest between sets. I'm an endurance athlete so while I"m not going to change over entirely, I believe I'd be able to understand what people are talking about and thus learn more if I get what you mean.