For speed stuff you usually do lots of sets for singles to triples.
I'd say rep ranges below 8 usually, maybe throw a higher rep set at the end...for example...incline db press supersetted with head supported db rows for 3 sets of 5 then 1 set of 8...
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."