For all of these exercises I did 3 sets of 5 except for deadlift which I did 1 set of 5. In order to move up in weight, I must complete all reps with a fast speed. By fast speed, I mean a controlled eccentric motion, but a concentric motion that lasts no longer than "one mississippi". Failure should not be part of this workout. If I do fail, it should be both an accident and a surprise. If I do fail on a lift, I will immediate
Squat: 135 lbs - slow
Overhead Press: 95 lbs - fail
Deadlift: 135 lbs - fast
Benchpress: 115 lbs - moderate
Pullups: Bodyweight x 3
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