In response to Frankie, my max bench was 135kg, only 2 reps the 2nd assisted. After having the flu for the past 2 weeks I have lost so much strength but damaged the treadmill for 35 mins tonight before doing a few weight exercises. I am definitely trying the interval method, it is very similar to the routine that Arnie says about weights in the encyclopaedia of Modern bodybuilding, that has helped me immensely in the few weeks since I read that it is best to do 4 to 6 sets of 75 - 80% of your maximum one rep capacity with a spacing of 1 min between sets. It really does help and I recommend that book to anyone who is interested in learning a trick or 2.