I tried it out for the first time yesterday and I'm pretty shocked as to how hard it really was! This is what I did. I'll put my Max-OT weights first in parenthesis to show the difference in weight I used. The lesser weight was mainly due to a very slow negative on every rep, and only about 10 seconds break in between sets-About the time it takes for 10-12 deep breaths.
-Incline Barbell Press: (285 x 5) I used 245 x 8,4,3. The static hold I could only do for 25 seconds instead of 30. For the extreme stretching I held the 60 lb dumbbells in the flat fly position for only 45 seconds before the pain really got to me to the point where my hands involuntarily let go. Next time I will use less weight for the stretching and hold for the req. minute. This was pretty much how I did every other exercise so I won't go into detail like I did for inclines.
-Shoulder Dumbbell Press: (110 x 5) I used 80 x 10,5,3. Then static, stretching.
-Skullcrushers: (45 per side x 6) 25 per side x 10,6,4. Then static, stretching.
-Pulldowns: (300 x 5) 250 x 10,5,5. Then static, stretching.
-Barbell Rows: (315 lbs) 245 x 12 straight reps. Then just stretching.
-Side laterals: These are my favorites and this is not part of the program. I just wanted to do these. I used the 40's for a total of 18 reps RP.

Today I'm mildly sore, not too bad at all. I thought the stretching would've killed me for today but I think it instead helped me feel less sore. Like the man Dante says, this is only for people with at least 3-4 years experience in the gym. Thanks for recommending the program SDF!

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