ok well we have a few charts to help us figure out how to do things. prilipins chart: % reps optimal range 90+ 1-2 7 4-10 80-85 2-4 15 10-20 70-75 3-6 18 12-24 55-65 3-6 24 18-30 then we have the dropoff chart: 0-6 reps 3-5% per rep 6-12 reps 2-3% per rep 12-20 reps 1-2% per rep this is my adjusted dropoff chart, it may not be entirely accurate: 1-2 reps 5% dropoff per rep 3-5 reps 4% dropoff per rep 6-9 reps 3% dropoff per rep 10-16 reps 2% dropoff per rep 17-20 reps 1% dropoff per rep then we have recomendations for dropoffs: 1-3% dropoff for rate 3-5% dropoff for magnitude 5-7% dropoff for duration then we have a guideline for dynamic work: slow: over 11s per set medium: 8.5-11s per set fast: 6.5-8.5s per set and finally we have the rule of thirds: it takes 1/3 of the dropoff percent in days to recover from a workout and another 1/3 to supercompensate. prilipins chart tells us the optimal reps per set and session before bar speed slows down. derived from thousands of elite weightlifting athletes, its one of the most reliable charts for forming workouts. i dont know how many of you here are familiar with the DB hammer stuff, but his dropoff chart and rule of thirds gives a way determing exact recovery and volume/intensity managment. a dropoff represents the % diminishment of immediate work capacity. for example, if you have a 2RM at 300 pounds and you want a 5% dropoff, you can either perform doubles at 285 pounds (95% of 2RM) until 2 reps is your max for the day or you can perform singles at 300 until 1 rep is your max for the day. the rule of thirds says that recovery from that session would take 1 and 2/3 days, and recovery + supercompensation would take 3 and 1/3 days. coming back 3 and 1/3 days later, theoretically youre 5% stronger. keeping towards the zatsiorsky principle of the repetition, ME, and dynamic methods being best for strength development, there should be things we can do with dropoffs to determine what our individualized workouts should be. im guessing these will almost always fall within the framework of prilipins chart. ME and repetition: work to a 3-5% dropoff dynamic work: work to 1-3% dropoff in speed in this way, theoretically, we should be coming back faster and stronger every session. however, there are a lot of question marks regarding the dropoffs, and its relatively untested still. im thinking about taking the mesocycle off of track to see how things work. a long winded way to come full circle with one recomendation huh? anyone else (preferably familiar with DB hammers stuff) have ideas on how these could be used together appropriately?