Yeah, that video wasn't 1/10th as fast as my actual speed set weight of 275 (+ lights). I'll get some more vids up of what a normal speed set looks (or should) look like.

What I personally prefer to do is a build up instead of static weight for my speed sets at least once a month. Depends on how I feel. So I'd do maybe 4-5 sets of 2's for speed work at normal speed weight (using bands I generally follow a 45, 55, 55%), then I just keep adding more and more weight until I hit 8-10 total sets. Anything more than that will hamper recovery like none other. especially using bands. Those things will absolutely kill you.

For light bands, it's around 70 lbs on the top. So bar weight plus 70 equals the top end tension. So my final set was around 435 x 2. I also got that up fast, but like I said, it's NOT a maximal effort. Just a "light" ramp up towards the end of my speed workout.

I do the same thing with bench. Once or twice a month I like starting with a closegrip w/ normal speed weight (45-50%), then as my grip goes outboard every three sets, the weight's increased since that's my strongest. For benching, I don't do nearly as much as I could because for benching, I don't want to sacrifice any speed.

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