Originally Posted by Fazc
Thanks Ehubbard, the last thing you said about finding the balance struck me. I'm feeling much, much better now after lifting in the gear for a while. Injuries are clearing up etc. So perhaps re-introducing some moderate raw work now may be a good option. If I introduce it as assistance rather than the main focus my sets/reps will reflect that and perhaps I'll avoid some of the aches and pains I used to get when it was my focus and avoid potentially bigger problems of imbalances that may arise from a poor raw base.
Thats the right approach I think. Pause squats for triples or fives, or something like that after your geared squat work. I would probably avoid box squatting as the sole assistance work in the squat, but you could throw them in. Bench I would do some boards with a 5-10 rep scheme. Speed bench usually causes shoulder issues with me so I try and avoid that, unless I solely focus on speed on the concentric.