had a big long conversation with a powerlifter at my gym today about dynamic effort days. He recommended pretty much the same thing as KPj, starting with 50% then going up by 5% for 4 weeks, then back down to 52.5% and working back up, and so on.
definitely going to give it a try. I think if anything it'll just be good practice setting up for my bench. Right now I'm doing dumbell work as my accessory on bench day, so I'm only actually doing 3 (work) sets with a bar every week, which isn't enough for technical mastery so adding in the speed work makes good sense.
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Discussion of peer refereed articles and clinical applications