Here I'll give you specific recommendations for the set / rep schemes, rest periods and time
under tension protocols you'll want to use to make sure you're getting the training effect you want.
The original 8 - 12 reps per set
protocol was originally measures with TUT (Time
Under Tension) averaging ONE MINUTE to complete 8 - 12 reps. http://www.bodybuilding.com/fun/greg8.htm
Protocol: Incorporating and modifying — through «Extension of the Movement» and «Movement
Under Tension» — all aspects of Weightlifting (Clean & Jerk, Snatches and all transitional exercises), Powerlifting (Bench, Deadlift and Squat), Strongman (Atlas Stones, Yoke, Logs, Farmer's Walk, Conan's Wheel, Viking Press, Axle, Tractor Tires), Kettlebell (Conventional and Non-Conventional Exercises) and Grip Strength (All aspects; Crush, Support, Pinch, Levering, Tearing, Bending) to build the complete athlete.