I really like the plans with schedules like this. It sets expectations and in many ways provides incentive. I'll try to report in on my soreness, er, progress.
I'm going to hit send and then get to the ground for week one's program...
UPDATE : I'm panting. Just finished Week 1, Day 1. I'm going off of the second column based on my (current) ability to do 15-20. I was actually going to do the third column because I can do 25, but my shoulders asked me nicely to start more slowly.
The reps/sets went as follows.... 7, 7, 5, 4, 30