question for vicious

[cheen]

G'day vicious, gonna be finishing 5's soon, working out 6x a week. Still feeling quite fresh and ready for negs. You suggested to be once to do partial strong range rows/chins.

Say my 5RM was 20kg + bw chins, how would i move onto strong range partials?

belt up 22.5kg and do (2 sets) 5 reps to eye level (and keep incrementing every second workout or so) followed by a set with 5RM and a light set of pulldowns for metabolic work?

Should I end the cycle when I hit failure on this method or should I start clustering my reps at that point?

With clustering how long should I rest between attempts?

eg if my target reps are 5 per set (2 sets) and I get 3 on first go, what sort of rest is appropriate before attempting the next two? I know there is nothing exact about this but I am just looking for a general recommendation I can apply to my exercises (since I will be clustering almost everything cept chins and rows since I have no spotter).

 

[vicious]

Quote[/b] ]belt up 22.5kg and do (2 sets) 5 reps to eye level (and keep incrementing every second workout or so) followed by a set with 5RM and a light set of pulldowns for metabolic work?

Yup. But I would probably do only one or two reps at 5RM (just to mantain full-ROM strength) rather than a proper set. If at all.

Quote[/b] ]Should I end the cycle when I hit failure on this method or should I start clustering my reps at that point?

I would cluster it all, but it can done either way. You could cluster the 2nd set, of course.

Quote[/b] ]With clustering how long should I rest between attempts?

Be generous with your rest periods. At least 30-120 seconds. This is more of a instinctive strategy. As the weights get obnoxiously heavy, you'll know to pace yourself.

In the future, you *may*want to try a more challenging variation of clustering. This would be minisets of 1-3 reps, with a 10-30 second rest time, progressively increasing. BUT, for this cycle, keep it easy. You just want to get your rep quota in at the new weight.

cheers,
Jules