and there you go, couldnt say it better myself.
I kinda incorporated into my volume style routine, to give me a chance to hit the bigger muscle groups twice a week while hitting the smaller grouple just once, while still maintaining 2 days off a week, and not breaking down my CNS to much!
Its my own thing, I really like it though
Peace[/QUOT
take a look at walkingbeasts training journal..hes a big fan of doing speed bench work and it has helped him a lot..