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I am wondering about these. I haven't tried them , but I see in some peoples journals that they are doing them.

Do they have the same "rules" as the speed bench and squat ?

Meaning should a person do only 2-3 reps for 8-10 sets at 50% of max rep ? Or are these completely different ?

Just asking becuase as I was reading a few their weights seemed high(400+) to be doing speed work with.

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usually just singles are performed...like 8 or so...or high rep rack pulls. quickly when i did speed deads i only rested like 25 sec. between reps.

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That was my thinking on it. But after seeing some do speed deads with over 400 , I was unsure .

BTW I've done rack pulls and love them. But I use heavy weights when I do them. Not like a speed press with lower weight fast pressing.

I am not extremely knowledgeable in this so I'll try and help out as much as I can.

There are two types of Speed Work:
1.) Strength-Speed
2.) Speed-Strength

In Strength-Speed work, you want to emphasize more on the load and lesser on the speed.
In Speed-Strength work, you want to emphasize more on the speed and less on the load.

So, if I had to briefly summarize this (as if this is too much information lol):

So, for example, in Maximum Strength (I know you have the book) you will observe that initially you are doing Speed Deadlifts with 40-55% of your 1RM. Then, you move into the realm of 60-70%. This basically means you are working the whole spectrum of Speed and Strength.

You were asking about specific rep ranges and sets...

Well, with Deadlifts you want to keep the reps between 1 and 2. For Squats it's similar. For pressing exercises you can keep the reps between 2 and 4.

Westside is infamous for waving its loads. They cycle loads and go from 40% to 80% and then back down. This way they are progressively building up their dynamic work.

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Thanks, Wolf. Makes more sense now. I will pay more attention to the terminology next time.

BTW: I don't have the Maximum Strength book - Must be worth getting. In fact I've been thinking about getting a few books that you guys have been talking about.

I ordered two books last month and I'm having a hard enough time to get these read. I think I'm on Chapter 2 of Good Calories , Bad Calories

Oh nutrition stuff....

I don't know anything about eating right. All I know is: 40/30/30.

Ha ha , yeah and the thing is , is it always changes ! As long as a person eats for their needs I think they will be alright.

^^^ Maybe I need to buy some books on this

No, my concept with dieting is fairly simple: Keep it 40/30/30 and if I begin to look too fat (which has not happened in the last 12 months) I should just stop eating too much. Maybe sometime down the road I will start dieting heavily. But for right now I am a student = I don't have enough disposable income = eat what I can get my hands on

That's what I did in College. I was always on a bulk. Didn't care what I thru down my throat. But then there was time I was living on soup and water because my funds were so low.