Weights, cardio and stuff log

1hr doubles badminton, ~85% - the sharp movements still cause the rib some discomfort and minor pain.

~5hr break

11 clustered deads, top-down; 3 - 100kg, 3 - 140kg, 1 - 180kg (warm ups) 3 - 190kg, 5 - 200kg, 3 - 205kg, 1 - 210kg. Might have had a 2nd at 210kg in me, but with this program there's no sense pushing an individual session when I'll get it in 4 days.

7 clustered rack pulls; 1 - 210kg, 3,3 - 220kg.

2x8 rear delt raises - 12.5kg

14 clustered WG flat bench; 5 - 60kg, 5 - 80kg, 3 - 100kg (warm ups), 3 - 110kg, 4,3,4 - 115kg.

15 clustered cable face-pulls; 8 - 75kg, 7 - 80kg.

10 max-stim unilateral alternating leg extensions; 10 - 55kg.


Getting massive in the back and shoulders.
 
Picked up flu/virus/strep throat from partner over the weekend. Yesterday was pretty bad, today is just a push-through-it affair. I always sweat a fair bit anyway whenever I'm exercising/over-heated, but today was like being in a sauna by the end of it.


11 max-stim rack pulls; 3 - 100kg, 3 - 140kg, 1 - 180kg, 1 - 200kg (warm ups); 3 - 220kg, 5 - 230kg, 3 - 240kg. 240kg was done as a cluster, I wanted to see where my strength had climbed to. I think I'll be able to crack out 4-6 at 240 next time.

6 clustered deads, top-down; 3 - 190kg, 3 - 200kg. Really stoked about that. Had at least one more at 200 in me but again; failure is almost useless and now isn't the time to break out the exception.

1x10 rear delt raises - 12.5kg.

16 clustered CG bench; 5 - 60kg, 5 - 80kg, 3 - 100kg (warm ups), 3,4,4,5 - 110kg. I warmed up using WG, and today it wasn't comfortable at that same spot on right anterior delt. Definitely badminton related (think the motion of a smash from either that, or tennis).

18 clustered cable face-pulls; 8,10 - 80kg.

12 clustered unilateral, alternating leg extensions; 6,6 - 60kg.


Kick ass day.
 
You got some pretty impressive lifts there buddy.
Actually your cluster log caught my attention as I've never heard much about cluster training.
I'm planning to change to cluster when I've reached my max at 6s (I'm currently doing 3 sets with reps 12-10-8-6 one week each).

So my question is simply if you've noticed better gains with cluster training for hypertrophy? It's obvious that you've had strength gains though, good job.
 
Ulfhednin said:
You got some pretty impressive lifts there buddy.
Actually your cluster log caught my attention as I've never heard much about cluster training.
I'm planning to change to cluster when I've reached my max at 6s (I'm currently doing 3 sets with reps 12-10-8-6 one week each).

So my question is simply if you've noticed better gains with cluster training for hypertrophy? It's obvious that you've had strength gains though, good job.
Click to expand...

Thanks.

I've had much better size gains using clusters than sets. Setting (and reaching) an effective rep total, at a threshold load, is far superior than using a set-rep matrix IMO.
 
16 clustered BB rows; 3 - 70kg, 3 - 100kg, 2 - 130kg (warm ups), 6 - 140kg, 5 - 145kg, 5 - 150kg.

2x10 rotator DB raises - 10kg (no idea what it's formally called - right angles all over the place)

19 clustered shoulder press machine; 5 - 60kg, 3 - 70kg, (warm ups), 6,5 - 80kg, 4,4 - 85kg.

2x 10 rotator DB raises - I like splitting them on either side of the press

10 clustered overhead triceps extensions, rope; 5 - 40kg (warm ups), 6 - 60kg, 4 - 70kg. Will probably just go with skullcrushers next time assuming EZ-bar is free.
 
Quick question about your cluster.
When you say 6-5-5 for a 16 total in an exercise, do you take 1 rep -15 sec pause - 1 rep - pause till 6 reps are done, then take a 3 min break then a 5 set like last?
How do you determine how many total total reps you do, I notice you change from 10 to 17 in the same exercise next time you do it. Is it depending on your energy of the day or a specific system?

Hmm thats more than just a quick question but I'm curious about cluster and what I find on the Internet are saying different things. .. i think :)
 
Think of a cluster as a set that has a non-predetermined number of reps do it. Rather than knowing it will be 4, or 7, or 5 of 9 etc. reps, it is determined by what you can perform when you do the cluster.

This will vary from workout to workout, and will be affected by 'energy' levels, strength (and therefore size) increases or decreases, hydration etc. You are working towards a rep total. That rep total may be strict and unyielding, e.g. 15 reps every time, no exceptions. It may be more flexible, e.g. 12-15 reps per session.

In terms of performing the reps themselves, I use a normal tempo unless otherwise stated - no special 15second pauses.

The break between clusters should reflect the load being used, just as the break between sets should reflect the load being used - assuming you are trying to achieve optimal results and imposing unwarranted time constraints on your workouts. I prefer to train in the 5/6RM range +, meaning I tend not to lift weights that weight less than my 6RM, unless it's a case of me finding out that what I used to be able to lift for 3-4 reps, I can now lift for 6-7reps. When I can move a weight for more than 5 reps, generally speaking, I'll bump the weight.

It's also important to remember that it doesn't matter what you call a method of training. I could call this "Alex's Unbeatable Undefeated Superior Training Program" ... does that mean it's all of those things? Obviously not.

I've also trained myself to handle a more frequent, heavier workload (increased workload tolerance). Right now I'm training at loads 5RM and heavier for the big lifts, 3 days on, 1 day off, and trying to figure out exactly which pressing exercise/s I can handle for that frequency, and at what individual rep total per workout, relative to chosen load.
 
13 clustered deads, top-down; 3 - 100kg, 3 - 140kg, 1 - 180kg (warm ups), 1 - 190kg, 5 - 200kg, 4 - 205kg, 3 - 210kg. PR's on those last two clusters.

6 clustered rack pulls; 3 - 220kg, 3 - 230kg. The rib twinged a little on the 230kg, a bit too much body language I think. Should be fine so long as I don't do that again.

5x10 right angled rotator raises - 10kg. These are feeling better every time. I interspersed them between the pressing sets. Like super-setting but in a non-continuous fashion, just sensible spacing.

14 clustered CG bench; 5 - 60kg, 4 - 80kg, 3 - 100kg (warm ups), 5,4,5 - 110kg. Time for a bump, I think.

10 clustered unilateral cable face pulls; 10 - 80kg.

9 clustered skullcrushers; 5,4 - 42.5kg. Don't love the EZ-bar here, it only has the grip on the wider position and not the narrower, meaning the elbows are probably a bit too flared. Will continue if there are no issues, but am quite cautious in this regard.

13 clustered unilateral, altering leg extensions; 6,7 - 60kg.
 
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**Will be working out 5 days straight this week, breaking on Saturday, then 3 straight on Sun-Mon-Tue before heading interstate for work (6 days). Will have a forced-mini break, taking the Wed-Thurs-Fri away from the gym there, ideally getting in Sat-Sun, break on Monday, then pick up again on Tuesday when I return.

I'll go for a deadlift PR on the Saturday, having the three days break and see where it ends up. The gym there is not perfectly equipped, but it should be sufficient. My only concern is whether they have more than 200kg in plates or not.
 
Definitely. They remove the leg drive
and hamstring work (speaking in relative terms, obviously the legs still straighten).

It's an incredible exercise for the back. People spend so much time worrying about their bench press when there's an order of magnitude's worth more muscles in the back, and rack pulls involve most of them.

This current program I've tinkered towards is fantastic once you get used to it.
it
 
15 clustered BB rows; 3 - 70kg, 3 - 100kg, 3 - 130kg (warm ups), 4 - 140kg, 5 - 145kg, 6 - 150kg.

17 clustered shoulder press machine; 5 - 60kg, 3 - 70kg, 1 - 75kg (warm ups), 7 - 80kg, 5,5 - 85kg.

5x10 right angled rotator raises - 10kg. Interspersed with shoulder press sets.

2x10 rear delt raises - 10kg.
 
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21 clustered deads; 3 - 100kg, 3 - 140kg, 1 - 180kg (warm ups) 1 - 190kg, 4 - 200kg, 3,3,3,3 - 205kg, 3 - 210kg, 1 - 215kg -> PR. Just felt like being massive today. Didn't do rack pulls as rib is still a tiny bit sore from Wednesday.

2x 10 rear delt raises - 10kg.

15 clustered CG bench; 5 - 60kg, 4 - 80kg, 3 - 100kg (warm ups), 4,5 - 110kg, 3,3 - 112.5kg.

1x15 cable rotations - 15kg.

10 max-stim unilateral, alternating leg extensions; 10 - 60kg
 
14 max-stim rack pulls; 3 - 100kg, 3 - 140kg, 1 - 180kg, 1 - 200kg (warm ups), 3 - 220kg, 5 - 230kg, 6 - 240kg. Bitchin'.

6 clustered deads; 3,3 - 200kg.

13 clustered CG bench; 5 - 60kg, 4 - 80kg, 3 - 100kg (warm ups), 5 - 110kg, 4,3 - 115kg.

4x10 right angled rotator raises - 10kg. Interspersed with bench press sets.

8 clustered cable face-pulls; 8 - 85kg.

10 max-stim unilateral, alternating leg extensions; 10 - 60kg.
 
18 clustered BB rows; 3 - 70kg, 3 - 100kg, 2 - 130kg (warm ups) 2 - 140kg, 6 - 145kg, 6,4 - 150kg.

17 clustered OHP; 5 - 20kg, 5 - 40kg (warm ups), 5 - 60kg, 4,4,4 - 70kg.

2x 10 rear delt raises

12 clustered cable face-pulls; 6,6 - 85kg.



OHP felt good. Rotator rehab and prehab continues to be working, the mix of extensions, raises, delt work and face pulls is making them as happy as they've been in a long time.
 
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13 clustered deads, top-down; 3 - 100kg, 3 - 140kg, 1 - 180kg, 1 - 190kg, (warm ups) 1 - 200kg, 3,3 - 205kg, 1 - 210kg, 1 -215kg, 1 - 220kg - PR.

6 clustered rack pulls; 6 - 220kg. Had absolutely SFA left at the end here.

2x10 right angled rotator raises - 10kg.

10 clustered CG bench; 5 - 60kg, 4 - 80kg, 3 - 100kg (warm ups), 5,5 - 110kg. Pretty tired here, the particular bar had next to no grip which was fighting me a bit.

12 clustered unilateral cable face pulls; 6,6 - 85kg.

10 max-stim, unilateral, alternating leg extensions; 10 - 65kg.


Wanted to go for a PR on the deadlift, so kept the 200 and 210 volume light. Pretty stoked about that 220, will try and beat it on Saturday after my 3-day (forced) baby-SD.
 
Had the forced three-day break ... eh ... breaks are overrated.

Trained Sat-Sun at the local YMCA (local to where I was doing some training). Did the same things both days; heavy of course - deads, rows, CG BP, shoulder press and rotator work. Did BB deads (standard bar and plates) on Saturday and trap-bar deads on Sunday. Didn't record it because of unknown bar weights, and sometimes it's just good to lift heavy as fuc|< and not get your head stuck in the numbers. Back to back heavy deads felt awesome but draining by the end of Sunday's clusters.

Anyhow ...


15 clustered rack pulls; 3 - 100kg, 1 - 140kg, 1 - 180kg, 1 - 200kg (warm ups), 1,1 - 220kg, 1,5 - 230kg, 4 - 240kg, 2,1 - 250kg. Finally, 250 is my bitch. 260 isn't far off. No idea how Tryintologin is getting 300 though. But it's a good mark to hunt. Didn't do deads after this as I can still feel the CNS recovery from Sat-Sun and there's enough involvement in heavy pulls to keep them happy until Thursday.

13 clustered CG bench; 5 - 60kg, 3 - 80kg, 3 - 100kg (warm ups), 5 - 110kg, 4,4 - 115kg. Had more in the tank for 115, I think it's probably my 6RM actually, so I'll be bumping next time.

3x10 rotator stuff at 90 degrees - 10kg. Interspersed with pressing sets.

13 clustered unilateral cable face-pulls; 7 - 85kg, 6 - 90kg.

10 max-stim alternating, unilateral leg extensions; 10 - 60kg. Time to bump.
 
17 clustered BB rows; 3 - 80kg, 3 - 110kg (warm ups), 4 - 140kg, 3,3,3 - 150kg, 1 - 155kg, 2 - 160kg, 1 - 165kg. PR for that last single. Was using a texan bar, and damn, I love it. 25kg and thicker.

7 clustered CG flat bench; 5 - 60kg, 4 - 80kg, 1 - 100kg (warm ups) 1 - 110kg, 1 - 115kg, 1 - 120kg, 1 - 125kg, 1 - 130kg, 1 - 135kg, 1 - 140kg. Felt like going strong today and seeing what I had. The last two singles were both PRs. If I had more time available I'd have stayed a bit longer and added some volume at the end.

4x10 - 90 degrees rotator raises - 10kg. Interspersed in between press sets. Will probably stick to 3x10 for these.

May return in a few hours (after-hours) for some pressing volume.

13 clustered shoulder press machine; 5 - 85kg, 4,4 - 90kg.
 
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