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Yep, I understand what you’re saying. That could be an option for sure.

Good point about recovery. I guess my main issue is the accuracy in measuring the rise in rpe which would then dictate the...

Legend! Great read. Those methods still result in variable volume though, which is what I don’t quite get. With volume being the main driver of progress, isn’t it flimsy basing the workload total on...

Appreciate all help in understanding this concept (fatigue % drops etc). For those unaware, one example involves doing a set/s at a desired RPE and then dropping the load by a certain % and continue...

That does sound fun

The work done after ramping to a top set just feels so much smoother. Might start doing speed work after the top set. Cheers

This is what I do too. Singles, speed work and hyp. Do you do all that in the same session or give them their own day (high singles day, speed work day, hyp day)? Might experiment doing speed work as...

Thanks for the vids. Yep, understood that it should be super forceful like in those sessions. Im going to stick with bench, squat, deadlift, pendlay rows for speed work. But just for knowledge sake,...

Good point. I have the option to do them pendlay style with my chest supported against the end of a bench. Something like a helms row but pendlay style with the bar returning to the floor each rep if...

Ahh I think I understand what you’re saying. Smart dude. For the high set, low rep pendlays are they meant to be heavy or similar % as the other speed movements (50-70% 1rm etc)?

Also why big fat...

Thank you for the quick, informative post. I can understand the logic in that. Thing is I do mma and there is a fair amount of upper pulling in the grappling side eg. pulling your opponent towards...

What lifts are you using for 80% dynamic work? I never really understand the lack of emphasis on upper body pulling in original Westside for max/speed work. I get it was designed for powerlifting in...

Thanks for the help. Good point on ramping sets. At the moment I’m doing 5x5 on speed work because it’s just quicker, but it’s something I’ll consider in the future

Sorry I missed this. Thanks for the advice. I’ve tried speed work for ohp and it worked out fine. I didn’t try with bands/chains though. Using your template, how does this look?

Day 1: Max...

What would you recommend for progression for strength purposes on main lifts?

Thanks for the help!

Do you mean concentric?

Thank you very much this is detailed. I’m leaning towards doing speed work with the same variation to help improve performance and technique in that lift + for added athleticism. I feel too much low...

Good post. A couple questions:

1. I’m currently running something similar to 5/3/1 where I have a bench, squat, ohp, deadlift day. I still want to include speed work so was thinking:

Day 1: Max...

My goals are mainly size and strength related, but I want to include speed work for the main lifts to become more explosive. My program is basically an upper/lower where I ramp to a top set for each...

I’m 185lbs

Bench 240
Squat 315
Deadlift 370

Nothing is really stagnating per se, I just feel beat up going heavy 4 days a week, so wondering what protocols I should introduce

Thing is I don’t really want to give up low rep training entirely. Just thought maybe there’s a more intelligent way to set it up and still get the benefits of low rep training without getting beat up