The Five Biggest Contradictions in Fitness
Latest Article

The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
More Recent Articles
Contrast Training for Size
By: Lee Boyce
An Interview with Marianne Kane of Girls Gone Strong
By: Jordan Syatt
What Supplements Should I be Taking? By: Jay Wainwright
Bench Like a Girl By: Julia Ladewski
Some Thoughts on Building a Big Pull By: Christopher Mason

Facebook Join Facebook Group       Twitter Follow on Twitter       rss Subscribe via RSS
Page 1 of 4 123 ... LastLast
Results 1 to 25 of 84
  1. #1
    Senior Member
    Join Date
    Feb 2009
    Posts
    490

    danki's Cluster F$#* Log

    Decided to start a new log, since I haven't been doing 5/3/1 for a long time and the title of the other one didn't match what I was doing.

    I couldn't think of a good name, so I picked "danki's Cluster F$#* Log", because I do a lot of clusters in my training, and it is sometimes random.

    At the moment, I am trying to get stronger, leaner, and bigger. I am using "Carb Backloading" and alternating short periods of "cutting" with longer periods of "bulking"

    Starting weight: ~210lbs
    Waist: ~37"

  2.    Support Wannabebig and use AtLarge Nutrition Supplements!


  3. #2
    Senior Member
    Join Date
    Feb 2009
    Posts
    490
    5/30 "upper"

    1)CG incline bench
    185x1
    205x1
    215x1
    225x0 "spotter had to help" [next week do multiple sets at 205- clusters]

    2a)DB bench
    warmed up doing 1-db at a time to 85x3
    normal 85x7
    90x7
    95x2x7

    2b)Pullups
    BWx5
    +10x5
    +15x5

    3a)HS row (70/side) 6x10
    3b)Press (95) 6x7

    4)Tricep up to 1 x10
    5)Biceps up to 1x10

  4. #3
    Rob Schilke | GFX Designer thecityalive's Avatar
    Join Date
    May 2010
    Location
    Ann Arbor, MI
    Posts
    2,014
    Those damn "spotter assisted lifts". Nice to see a pretty decent DB bench following that. How are you adding weight to pull ups? Holding a DB on the legs?
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  5. #4
    Senior Member
    Join Date
    Feb 2009
    Posts
    490
    Quote Originally Posted by thecityalive View Post
    Those damn "spotter assisted lifts". Nice to see a pretty decent DB bench following that. How are you adding weight to pull ups? Holding a DB on the legs?
    Ya, I just started doing DB bench again. Im a little more comfortable pushing DB bench for reps, since I dont always have a spotter now.

    For pullups, I dont have a belt, so I just hold it between my legs. I dont think im going to push pullups too hard though. They often end up bothering my shoulders when I work them hard. It just seemed to fit in that workout instead of doing power shrugs. When I get up to about 50lbs held between my legs it gets really awkward.

  6. #5
    Senior Member
    Join Date
    Feb 2009
    Posts
    490
    5/31 "lower"

    1)BB rev. lunge clusters (185)
    3-3
    4-4

    2a)BB box squat wide (185) 6x7
    2b)1-leg hip ext/thrust 6x7

    3)1-leg seated leg curl clusters [no rest between legs or sets]
    (70)10-8-6-4

    4)1-leg ext (50) 4-6x10-12

  7. #6
    Senior Member
    Join Date
    Feb 2009
    Posts
    490
    6/2 "upper"

    1a)1-arm DB sh press, up to 80x2, 70x6
    1b)DB batwings, up 30x5

    2a)DB bench - up 105s x 5
    2b)Power shrug, up to 285x5, 185x15

    3a)Incline bench - up to 175x5-3-3-3, 135x10
    3b)Pulldown - up to 195x5, 135x10

    4)1-arm cable curl - up to 50-60x6-8
    5)Shoulder raise

  8. #7
    Senior Member
    Join Date
    Feb 2009
    Posts
    490
    6/3 "lower"

    1)Block deadlifts (stacked on two 45's)
    345x1
    365x1
    385x1
    405x1
    365x1-1-1-1-1

    2)BB rev lunge (165) 3x8
    3)DB swings - up to (80)x10
    4)Leg ext. -
    first 4 sets 1-leg (60)x10-12
    sets 5-7, two legs (90-110) x10-12

    5)Bike sprints 4x30 sec (17-20)
    last set (20)x40sec.

  9. #8
    Senior Member
    Join Date
    Feb 2009
    Posts
    490
    6/5 "upper"

    1)Incline CG bench singles
    185x1
    195x1
    205 x 3 x 1-1-1 (clusters of 3 singles w/ ~15 seconds between)

    2a)DB bench (95s) 5,7,7,6
    2b)Hang snatch highpull/shrug (225) 5,4-3,4-3,3-3 [same total reps]

    3a)DB dead stop row
    90x5
    100x5
    100x5, 75x5

    3b)Machine HS row (90/side)
    10
    13
    10-6-4

    4a)Tricep pushdown (70) 3x10
    4b)DB sh raise (25s) 3x10

  10. #9
    Senior Member
    Join Date
    Feb 2009
    Posts
    490
    6/6 "lower"

    1)BB rev. lunge
    up to 215x2, 215x2-2-2
    185x10

    2a)Lying leg curl 3x5-10 / 5-10partials
    2b)1-leg ball glute bridge 3x8
    2c)Band walks

    3)Deadlift (305) 20 singles [10 mins]

    4)leg press (4 plates/side) 15,15,13,12,8,8,4

  11. #10
    Senior Member
    Join Date
    Feb 2009
    Posts
    490
    6/9 Upper

    1)DB bench - up to 110s x 3 x 4

    2a)DB press - up to 75x5
    2b)SG hang pulls - up to 275x3, 235 x 3-3-3

    3a)Closegrip Speed Bench, paused 1″ off chest (6x3) top sets 185
    3b)pulldowns

    4a)Tricep pressdowns or decline DB JM press (30s)x12
    4b)Shoulder raise

  12. #11
    Senior Member
    Join Date
    Feb 2009
    Posts
    490
    6/10 Lower

    1)1-leg deadlift (from 4" blocks) up to 195x3
    2)Deadlift up to 345 1-1-1-1-1

    3a)Rack RDL - up to 325x5, 275x10-6-4
    3b)Abduction

    4a)Rev. lunges standing on step 3x10
    4b)hanging leg raise 3x6/leg

    5)Cable curls 4x7

  13. #12
    Senior Member
    Join Date
    Feb 2009
    Posts
    490
    6/12 "upper"

    1a)Inc bench (195) 8x2 [low rest, ~20-30sec between 1b)
    1b)Dead stop db row (100) 8x3

    2a)DB bench (95s) 8,8,8,6
    2b)Hang SG pulls (225) 8,8,8,6

    3a)Decline DB rolling tri ext (25s) 4x15
    3b)Shoulder raise (25s) 2x15
    Orange band 1-arm raise 2x15

  14. #13
    Senior Member
    Join Date
    Feb 2009
    Posts
    490
    6/13 Lower

    1)Deadlift (315) 20x1 [~12 minutes]

    2)Leg ext (~4x15-20)
    3)leg curls (~4x15)

    4a)BB rev lunge
    95x8
    135x2x8

    4b)Squat
    185x8
    225x2x8

    5a)DB RDL (30s-60s) 4x15-25
    5b)Hip thrust/gl bridge (bw) 4x 30-

  15. #14
    Senior Member
    Join Date
    Feb 2009
    Posts
    490
    6/15 Upper

    1)Bench (205) 20 singles in 10 minutes
    2)Hang Highpull (255)2x1-2-3, (205) 2x5-3-2
    3)Inc. Machine bench (80/side)x7, (90/side)x8

    4a)DB deadstop row 80x5, 90x5, 105x5
    4b)Machine row 70sx12, 95sx12, 95sx12

    5)Triceps 2 sets (band and cable pressdowns)
    6)Chest machine 2 sets
    7)Facepulls 2 sets --> Band pull aparts 50 reps

  16. #15
    Senior Member
    Join Date
    Feb 2009
    Posts
    490
    6/16 Lower

    1)Deadlift (365) 15 singles in 10 minutes
    2)1-leg hyper 1x8

    3a)Band walking 2 sets
    3b)Hip thrust w/band 2x40

    4a)Stepups 2x20
    4b)Biceps machine 2x5-8, cable 1x12

    5)Bike "sprint" 3:00

  17. #16
    Senior Member
    Join Date
    Feb 2009
    Posts
    490
    6/18 "upper"

    1)Dynamic bench 15x3, most sets at 135, few up to 165
    doubles then singles up to 225 (still somewhat fast)

    2)DB bench (80s) 12,10,8,6,6,6

    3)1-arm machine row - up to 145x8,
    120x8-8-8 [3 clusters of 8 per arm, alternating arms with no rest]

    4a)Tricep pressdowns sets of 12 up to 150x12,8
    4b)"facepulls w/straight bar to upper chest same weight/reps

    5a)DB tricep ext. "rolling" 25s x 15,15,15,25rp
    5b)Band shoulder raise 1-arm (orange) 15,15,15,30

  18. #17
    Rob Schilke | GFX Designer thecityalive's Avatar
    Join Date
    May 2010
    Location
    Ann Arbor, MI
    Posts
    2,014
    Solid work. How much time are you resting between clusters?
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  19. #18
    Senior Member
    Join Date
    Feb 2009
    Posts
    490
    6/19 "lower"

    1)DB swings (70) 10x5
    2)Speed deadlifts (275) 10x1

    3a)Rev. lunge standing on step (bw)
    3x10
    1x8-8-8-8 [~5 sec rest between legs]

    3b)Hip thrust (bw)
    3x20
    1x15-15-15-15 [~10 seconds between clusters]

    4)1-leg seated band leg curl (blue) 3x20

    5a)Band walk 2x3-4 trips
    5b)Band pull-through 2x30

  20. #19
    Senior Member
    Join Date
    Feb 2009
    Posts
    490
    Quote Originally Posted by thecityalive View Post
    Solid work. How much time are you resting between clusters?
    Thanks man. Sorry my reply got deleted. Basically, the heavier the weight and the lower the reps, the longer the rest between clusters. But it depends on what the lift is. If its a "strength" lift or "main" lift, i'll rest longer to keep fatigue low. If its an "accessory" lift, i'll rest shorter, because I want a bit of fatigue/pump to build up.

    I also try to keep it from turning into cardio.

  21. #20
    Senior Member
    Join Date
    Feb 2009
    Posts
    490
    6/21 "upper - heavy"

    1)Rack pull double overhand grip - up to 285x1-1-1
    2)DB bench
    120s x 2 x3
    110s x 6

    3)Inc DB bench
    90s x 4
    80s x 8?

    4)1-arm Machine row
    180x 7
    180x6-2-2-2d

    5)Pulldown (165) 10-6-4

    6a)Rolling tricep ext. (50s) 10,10,15
    6b)Machine curl - top set 120x8?

  22. #21
    Senior Member
    Join Date
    Feb 2009
    Posts
    490
    6/23 "lower heavy"

    1)Box squat
    up to 355x1
    315x3

    2)High bar Deep closer stance 225x5 [move up to 255-295 next time]

    3)1-leg press (200) 8,10

    4)1-leg straight leg step down (rdl)
    3x8, up to 50sx8

    5)Smith standing calf raise
    up to 275x5
    185x5 w/ pauses

    6)Bike sprint (level 20-19) 2x90 sec.

  23. #22
    Senior Member
    Join Date
    Feb 2009
    Posts
    490
    6/25 "upper volume" [I HATE volume. My shoulders were on fire the whole time]

    1)DB bench
    85x10
    85x8
    75x10
    75x10
    75x10

    2)DB rolling tricep ext. on floor
    45x13
    50x10-13 (3 sets)

    3)SG hang high pulls
    135x10 [no straps]
    185x10 [no straps]
    185x10 (2 sets) [w/straps]

    4)Pulldown (120-150) 4x8-10

    5)Dead stop DB row
    60x13
    70x13
    70x13

    6)Band shoulder raise (red band) 4x15

  24. #23
    Senior Member
    Join Date
    Feb 2009
    Posts
    490
    6/27 "lower DE/volume"

    1)DB swing (85) 6x5

    2)Speed squats (225) 12x5
    6 sets with box
    6 sets without

    3)seated band leg curls (blue band) 3x15

    4)1-leg press (180) 10,10,12,12

    5a)BW hip thrust 4x25
    5b)Band walking 4x2 trips (50' / trip) Wide walking "monster"?

  25. #24
    Senior Member
    Join Date
    Feb 2009
    Posts
    490
    6/28 "Heavy Upper"

    1)Rack pull w/ 2 short black bands - up to 275x1
    2)DB bench w/red band behind back - up to 110s x 3, 4

    3)DB rolling tricep extensions - up to 80s x 8

    4)Pulldown (210) 5,5,5
    5)shrugs up to 185x12,

  26. #25
    Senior Member
    Join Date
    Feb 2009
    Posts
    490
    6/30 "heavy lower"

    1)Deadlift (370) 12x1 [12 minutes]

    2)1-leg hip thrust (bunch of sets x 1)
    2b)Wide band walking

    3)1-leg press
    200x5
    240x5
    240x5

    4)Bicep machine - up to 140 x 5

    5)DB hammer curl - (35-37.5) 6,6,6

Similar Threads

  1. Question on the HCT-12 cluster sets
    By Partyfoul in forum Bodybuilding & Weight Training
    Replies: 2
    Last Post: 01-12-2011, 03:12 AM
  2. Adding the cluster concept to other routines
    By soclydeza in forum Bodybuilding & Weight Training
    Replies: 1
    Last Post: 06-27-2010, 01:21 PM
  3. Hypertrophy Cluster Training (HCT-12)
    By Joe Black in forum Bodybuilding & Weight Training
    Replies: 0
    Last Post: 05-12-2010, 05:17 AM
  4. Hypertrophy Cluster Training (HCT-12) - Coming Soon!
    By Joe Black in forum Bodybuilding & Weight Training
    Replies: 184
    Last Post: 05-09-2010, 09:29 AM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •