Supersets/ 60 second intervals and heavy days

[jupiterlocal]

I have been alternating almost each workout with lighter weights for 10-13 reps, but only 60 second rests between sets and exersizes. on those days I do single arm flys, single arm tricep ext and really focus on the motion and stretch of the muscle.

Then on my heavy days I will ( never do fast reps, always slow down and semi explode up) but I will go up to 3 minutes between sets. I do this with all workouts and wondering if I am actually optimally sculpting/stretching on the lite fast days and just ripping the shit out of them on the heavy days and getting best of both worlds.

Anyway, just been what I have been doing for past 10/11 weeks, but I am still around 20% body fat, SO I cant see if its working, but, my bench is up from I think 225 for 1 or 2 reps to I am repping it out at 15 and 275 for 6. I could bearly do a pull up 2 months ago and If i remember correctly I pulled 6 last week at 220lbs. I am on cycle obviously, but, shit this is a long post.. Does anyone else do the lite fast/ heavy slow alternating workouts?

 

[jupiterlocal]

I lift light most workouts i go for 15rep range and i chase the pump every workout squeezeing the muscle on every rep and im getting better results then just trying to throw up hella weight im 10% body fat 6"1 205. I see people benching twice what i bench and most of them are fat and ugly n there body looks like shit lol..

Im trying to see if the flipflop would work. Trust me on my lite days I go down to 15 and sometimes 10lb DB's for lateral raises when drop setting. Ego checked at the door, but, Im just toying around. Maybe on my lite days I will increase to 15 reps. what about timming intervals, how long between sets for you?