Increase Your 10 Rep Max (10RM) with the Rest Run Down Method by Timothy Scheett

This table outlines the rest-period progression of the program. 

Legend for Chart: 

A - WEEK

B - SETS

C - REPS

D - REST (SEC)(*)

A   B    C    D

1   10   1    90

2   10   1    75

3   10   1    60

4   10   1    45

5   10   1    30

6   10   1    15

7   10   1    10

8   10   1     5

9   1    10    0

START: You can bench-press 225 pounds for 3-4 reps. Do 10 sets with 225 pounds for one rep, taking 90 seconds rest between sets on Workout 1, decreasing rest intervals by 15 seconds each

workout, and later by five seconds. 

FINISH: You can bench 225 pounds for 10 reps.

Source:
ONE REP TO GROW. Scheett, Tim. Joe Weider's Muscle & Fitness, Jan2004, Vol. 65 Issue 1, p90, 4p, 2 Color Photographs

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