DE days? WSB gurus....

[bignate73]

i understand the principle of CAT training on DE days...but for say a DE day on bench, from what i have read, a set of speed bench. 3 reps is supposed to take as long as someones 1RM attempt? thats fricken fast. maybe i read the wrong thing or something.

isnt it usually 10 sets of 3 reps or so. 30-60 sec rest in between.

im very new to WSB principles and am trying to pick them up and incorporate/try some of the techniques.

help a brotha out.

 

[b fold the truth]

Yes...3 reps should be done FAST...or atleast to train you to perform faster!!!

8 sets of 3 reps with 45 seconds of rest between sets with 40-60% of your 1RM.

B True

 

[teen1216]

I believe I've heard before that the 3 reps should be done in under 3 seconds, so that's what I try and do.

 

[Hannibal]

Never really timed a set...but 3 seconds is the general guideline.

http://www.asylum-strength.com/videos/hsbench106.mpg