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Get 10-12 reps. Work sets clustered save for bicep curls

Stats: 5'8", 170lb

Deadlift: 225lb x 3, 305lb x 5, 305lb x 0 (PR)

Bench Press: 115lb x 5, 175lb x 3-4 (off-kilter lift...****), x 3,...

Get 10-12 reps. Everything clustered save for bicep curls

Stats: 5'8", 168lb

Squat: 230lb x 4, x 1 (PR + 5lb)

Incline DB Bench: 70lb DBs x 2, 65lb DBs x 4

Weighted Pullups (Done at...

Get 10-12 reps. Curls are only exercise not clustered.

Stats: 5'8", 168lb

Deadlift: 225lb x 3, 295lb x 5, x 1 (PR)

Bench Press: 115lb x 5, 175lb x 3, x 2, x 3, x 2, 125lb x 15

Curls:...

Thanks for the tip; I'll try it out. I might just do 'em at the YMCA this weekend and maybe stick with the same weight to see if the load carries over.

Get 12 reps. Work sets clustered save for bicep curls.

Deadlift: 225lb x 3, 285lb x 5, x 4 [forgot the last rep lol] (PR)

Bench Press: 115lb x 5, 170lb x 5, x 3, x 2, x 2, 125lb x 15

DB...

I know, but they're happening like 2-3 hours before I do pullups.

Get 12 reps. Work sets clustered save for bicep curls.

Squat: 155lb x 5, 230lb x 3, x 1

Incline DB Press: 40lb DBs x 5, 65lb DBs x 7, x 5, 45lb DBs x 15

DB Bicep Curl: 40lb DBs x 10
...

I've been sleeping poorly these past few months, so I'm going to try sleep restriction therapy. I'll start out sleeping about 5 and a half hours a night (laying down into bed at 2 and waking at 8),...

I'm already taking in 3500 calories a day. I'm past 15% body fat so I don't want to become a fatty, and plus increasing food = increasing costs which already eats into my dismal paycheck. Think I'm...

About a 1lb a week. I was at the doctor on Tuesday and I was a few ounces away from 168lb, so I expect to be there when I weight in on Saturday.

Get 12 reps. Work sets clustered save for bicep curls.

Stats: 5'8", 167lb

Deadlift: 225lb x 3, 275lb x 6, x 4, x 2 (PR)

Bench Press: 115lb x 5, 170lb x 4, x 2, 125lb x 15

DB Bicep Curl:...

Get 12 reps. Work sets clustered save for bicep curls.

Squat 155lb x 5, 220lb x 5, x 3, x 2, x 2

Incline DB Bench: 40lb DBs x 5, 65lb DBs x 7, x 3, x 3

DB Bicep Curl: 35lb x 10...

Yes, I'm 167lb now after eating at maintenance during SD.

Seeing my PCP on Tuesday to discuss insomnia. Inb4 "your bmi is 25.4, lose weight."

Get 12 reps. Work sets clustered save for bicep curls.

Stats: 5'8", 167lb

Deadlift: 225lb x 3, 275lb x 5, x 1 2222

Bench Press: 115lb x 5, 165lb x 6, x 4, x 2, 125lb x 15

E-Z Bar Curl:...

Get 12 reps. Work sets clustered save for bicep curls.

Squat: 155lb x 5, 210lb x 7, x 5

Incline DB Bench: 40lb DBs x 5, 60lb DBs x 9, x 3, 45lb DBs x 15

Bicep Curl: 30lb x 10, 30lb x 8
...

Maybe I"ll get 7ish reps with 265lb. Going up by 10lb, 5 rep max was 275lb at the end of last cycle.

I just hope this workout didn't screw me CNS-wise lol.

It's my college's gym so I'm sure the coach would rather see me puke while deadlifting max than do all the sissy bs most of the class is doing every single session.

My lower back feels trashed. I...

Clustered worksets done 2.5 minutes apart. Curls are not clustered

Bench Press: 115lb x 5, 160lb x 8, x 4, 125lb x 15

Deadlift: 225lb x 3, 255lb x 10, x 2

DB Curl: 30lb x 10, 30lb x 8

DB...

Stats: 5'8", 160-165lb (didn't get to weigh myself today)

Clusters done 2.5 minutes apart. Curls are not clustered

Pullups: Belt + 10lb x 8, x 4

Squat: 155lb x 5 [warm up], 200lb x 8, x 4
...

Do you mean like, once I pass my 5 rep max on say, bench (170lb), and say I'm at 180lb and I'm at 3 reps, I should keep at that weight until I'm at around 5 reps by the first cluster (i.e. the weight...

5lb per session per bench/incline/row/pullups. Example: BB Bench 165lb Mon, 170lb Fri, 175lb Tues, 180lb Sat

10lb per session per lift for deadlift and squat. Starting 2 notches below 5 rep max....

Program, courtesy of our very own AlexAustralia:

Get 12 reps come hell or high water. 2-3 minutes between clustered sets.
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A/B

Squat/Deadlift

BB Bench/DB Incline Bench

I try not to. I'm just very cerebral and neurotic. :mad:

So I'm returning to HST with a cluster variant that AlexAustralia dreamed up for me and I'm excited to see the strength gains I'll make (as my primary goal is strength, but I know that muscle plays a...

As for SD...can I stretch and do mobility work on my hammies/hips, and do resistance band work on my crummy ankle? I know any sort of any resistance is frowned upon with the SD but it's not like I'm...