Set Up - Cluster Training

[Rone]

Hi everybody,

I need some help for setting up my next cycle.

I follow the vanilla hst for one year, and enjoyed the way it works and the systematic training.
But I think the definied rep ranges didn't work so good for me, so in my next cycle I want to cluster.

My plan is to start with 60% of 5RM, and increase the weight about 2,5% (of 5RM)
up to 100%. This would meen 17 trainings (which is very similar to 6x15 + 6x10 +6x5 - sets)
I red a lot in this forum about clustering, but there are still two questions I wasn't able to
answer for myself:

1. What weight (in % of 1RM or 5RM) would you suggest to start with?
2. What weight increase would you suggest between two trainings?

Thanks, Rone.

 

[mickc1965]

Rone,

In answer to both of your questions IMO is there is nothing wrong with starting at 60% of your 5 rep max and increasing by 2.5% per workout - this starts at approximately 50/51% of your 1rm assuming your 5rm is 85% of your 1rm - the vanilla HST routine would start at around 45-50% - are you intending on stopping short of failure on the first set (if so how many reps) and how long will the rest period between sets.

 

[Rone]

I plan to start with a volume of 32 at the first training and end with a volume of 10-15 at my last training in the cycle.
Reps: First set stop short before failure, second set stop short before failure,..... reaching the given volume.
I want to adjust the rest periods how my body feels like, but as short as possible. (but long enough )