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dutchlifter
New member
I read a lot of articles on the westside barbell method lately, trying to perfect my routine. But there's one thing i'm confused about. On speed dag for bench press, 20 out of 200 reps should be heavier than the 60% 1RM (i'm a raw bencher) for speed work. I'm finding two different views on this. One with 20 out of 200 being singles at 90% and above. The second is 20 out of 200 reps with more than 60% of the 1RM, still moving fast and not necessarily singles at or above 90%. They are also different in how to incorporate it in the routine (changing max effort work for that week or not, work up after the speed bench sets or at the end of the workout etc.) Can you help me?
