Did a search, and didn't see a thread on this. I got this one out of an old issue of Ironman magazine years ago. I used it for several cycles with very good results, about 10 years ago before I mangled my shoulders.

Can be done for any excercise, although I only used it for deadlift and benchpress. Very time consuming in the middle weeks, but worth it. You need to know roughly what your 1 rep max in the excercise you wish to do, so you can figure what 80% of that is, to start the program with. They call for 2 workouts a week.

The program looks like this:

WEEK 1 -

2 sets of 6 reps at 80% of your max for the excercise

WEEK 2 -

3 sets of 6 reps at 80% of your max for the excercise

WEEK 3 -

4 sets of 6 reps at 80% of your max for the excercise

WEEK 4 -

5 sets of 6 reps at 80% of your max for the excercise

WEEK 5 -

6 sets of 6 reps at 80% of your max for the excercise

WEEK 6 -

5 sets of 5 reps at 85% of your max for the excercise

WEEK 7 -

4 sets of 4 reps at 90% of your max for the excercise

WEEK 8 -

3 sets of 3 reps at 95% of your max for the excercise

WEEK 9 -

2 sets of 2 reps at 100% of your max for the excercise

WEEK 10 -

1 sets of 1 rep at 105% of your max for the excercise

They recommend taking off for a while to recover (1-3 weeks), then starting the next cycle, taking 80% of your (hopefully) new maximum.

Give it a try.

I get results far before the 10th week, and it's usually more than 5 percent. I usually get at least a 10 percent increase in weight every 3 weeks. I keep it varied, and everyone here knows that. I'm always trying something new. Think smaller term. One workout do 60 percent of 6 reps and 6 sets, then do one workout with 80 percent of 4 reps with 4 sets, whatever. Vary from workout to workout, not week to week, and remember, you are what you eat.