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Originally Posted by
Carlos Daniel
I'm assuming you haven't read PPST, right?
You would be better served if you could read the part on intermediate training, which includes DE sets, but I'll try to give you a general idea of what's described in the book.
It consists of doing the lifts with ~60% of your 1 RM, but in an explosive way, making the bar move as fast as possible. You would replace the friday workout with the DE sets and keeping the monday and wednesday the same. Workouts in case of the bench, would be performed with 10 sets of 3, squats with 10 sets of 2, with a 1 minute break between sets. As for the progression, you would keep the weight the same for several weeks, and focus on making the bar go faster every workout, while increasing the loads on the monday and wednesday workouts.
The Starr model is based around having heavy, medium and light days, monday being medium, wednesday being heavy and friday being light.
There is much more detail than what I can provide you with here, get the book, it's worth it.