ahh the germans and there 100 reps. not fun at all... if you want arm speed then you should do about 50% of your 1RM as fast as you can for 2x30. we did this a few times on fridays with my strength coach and a few HOG (o-lineman) friends. i was still sore on monday, ofcourse i was eating only about 150 grams of protein a day at the time, but still. it helps with my pass blocking
. but it seems that you dont really care what we have to say here so whatever.