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Thread: Strongman Tom Mutaffis - Hypertrophy Cluster Training (HCT-12)

  1. #1
    Strongman Tom Mutaffis's Avatar
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    Strongman Tom Mutaffis - Hypertrophy Cluster Training (HCT-12)

    Introduction:
    My background includes more than 10 years of weight training as well as four years as a competitive strongman. Prior to getting involved with strongman I typically followed a 'powerbuilder' training program; lifting heavy weights while working to build as much muscle as possible. Recently much of my focus in training has been on event work specific to strongman, and my gym training has been neglected. I have decided to change things up a bit and focus more on gym work for the next few weeks.

    The reason that I picked this program (Hypertrophy Cluster Training / HCT-12) is that it is offers a good balance between heavy lifting, conditioning, and volume. This should allow for maximum hypertrophy while also improving athletic performance (strength/power/cardio). The fact that the weights are typically in the 80% range will also allow my CNS and connective tissue some time to recover.

    Specific Program:
    I will be following 'Option One' which is a Monday/Wednesday/Friday template, alternating between Upper Body and Lower Body workouts. On the weekends I will do some high intensity low volume strongman event work as well as some conditioning.

    About Me:
    Over the past four years I have earned more than 20 podium appearances in strongman competitions including a win at North American Strongman Nationals. Some of my recent PR's include a 500 lbs front squat, 700 lbs deadlift, and 375 lbs overhead press - all of which were performed at a bodyweight around 235 lbs.
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 220 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  2. #2
    Strongman Tom Mutaffis's Avatar
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    Monday 5/24/2010
    First day of HCT-12; I trained at Lifestyle Fitness and was excited to get started on the new program. Bodyweight has been steady around 240 lbs.

    Warmup:
    - Elliptical for 4 Minutes
    - Medicine Ball Drills
    - Light Cable Work

    Wide Grip Chins:
    BW x 3 x 3
    BW + 25 lbs x 3
    BW + 45 lbs x 3
    BW + 70 lbs x 6 + 2 + 2 + 2

    Pendlay Rows:
    305 lbs x 6 + 2 + 2 + 2

    Incline Barbell Press:
    315 lbs x 6 + 2 + 2 + 2

    Standing Military Press:
    225 lbs x 6 + 2 + 2 + 2

    Close Grip Bench Press:
    300 lbs x 6 + 2 + 2 + 2

    This was a great workout! I had about 300g of protein yesterday and am going to make sure to keep my calorie/protein intake up this week so that I can maximize my recovery and keep up the intensity in the gym.
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 220 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  3. #3
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    Wow. Its great to see the more advanced guys using this program as well. This will be fun to watch.

  4. #4
    Skinny Feet Kiff's Avatar
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    Quote Originally Posted by Tom Mutaffis View Post
    Monday 5/24/2010
    I had about 300g of protein yesterday.
    Just the two chickens then mate!

    Good luck with it mate its worked really well for myself and i dare say a few other people already!

    Nice PR's btw.
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    Moderator Off Road's Avatar
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    Too cool. It's going to be fun watching somebody with your strength and experience doing HCT-12. Welcome aboard Tom.
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    Senior Member ELmx479's Avatar
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    Quote Originally Posted by Off Road View Post
    Too cool. It's going to be fun watching somebody with your strength and experience doing HCT-12. Welcome aboard Tom.
    I agree, looking forward to some big numbers in this journal.

  7. #7
    Soon to be lean... Joe Black's Avatar
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    Way to go on the first workout - BW + 70 lbs for Chins, NICE!

    Looking forward to following...
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  8. #8
    Strongman Tom Mutaffis's Avatar
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    Quote Originally Posted by J.C. View Post
    Wow. Its great to see the more advanced guys using this program as well. This will be fun to watch.
    I appreciate you following along.

    Quote Originally Posted by Kiff View Post
    Just the two chickens then mate!
    Not sure what this means, but thank you for checking out my journal.

    Quote Originally Posted by Off Road View Post
    Too cool. It's going to be fun watching somebody with your strength and experience doing HCT-12. Welcome aboard Tom.
    I am looking forward to the program as well, should be fun.

    Quote Originally Posted by ELmx479 View Post
    I agree, looking forward to some big numbers in this journal.
    Thank you.

    Quote Originally Posted by Daniel Clough View Post
    Way to go on the first workout - BW + 70 lbs for Chins, NICE!

    Looking forward to following...
    Thanks Daniel!
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 220 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  9. #9
    Strongman Tom Mutaffis's Avatar
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    5/26/2010
    My knee was a bit sore so I decided to Back Squat instead of Front Squat tonight, but that also threw off the program a bit because it is hard for me to do any type of pulling after heavy squats. My diet has been mostly on track, just trying to ramp up protein intake.

    Warmup:
    Elliptical for 5 minutes, dynamic warmup, light squats.


    Back Squat:
    475 lbs x 6 + 2 + 2, 405 lbs x 4

    Rack Pulls:
    Worked up to 545 lbs x 1 from 18", shut it down because my back was a little tight.

    Calf Raises:
    255 lbs x 5 reps x 5 sets
    135 lbs x 10 reps x 5 sets

    Alternating DB Curls:
    70 lbs x 6 + 2 + 2 + 2, 35 lbs x 6

    Pretty good session tonight considering that I was not feeling great going in. The squat is a PR and I might have actually done (7) reps because I lost count. For my next lower body workout I will probably go with different exercises or scale back the first set of the squats so that I can complete the series and keep something in the tank for deadlifts.
    Last edited by Tom Mutaffis; 05-27-2010 at 06:56 AM.
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 220 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  10. #10
    Moderator Off Road's Avatar
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    Very strong back squats Tom. It gives all of us "natural" lifters hope.
    For some reason I knew you'd want to do front squats and rack pulls. Maybe next time.
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  11. #11
    A gallon a day, everyday! ThomasG's Avatar
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    Wow, this is awesome Tom doing hct-12! I look forward to your progress.
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  12. #12
    Strongman Tom Mutaffis's Avatar
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    Quote Originally Posted by Off Road View Post
    Very strong back squats Tom. It gives all of us "natural" lifters hope.
    For some reason I knew you'd want to do front squats and rack pulls. Maybe next time.
    I think that those are the two movements that I am going to stick with from here on out. They complement each other well since front squats seem to help my deadlift off the floor.

    Quote Originally Posted by ThomasG View Post
    Wow, this is awesome Tom doing hct-12! I look forward to your progress.
    Thank you, I appreciate you following along.
    Last edited by Tom Mutaffis; 05-28-2010 at 08:22 PM.
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 220 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  13. #13
    Strongman Tom Mutaffis's Avatar
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    5/28/2010
    Was pretty exhausted going into todays workout. My supplements arrived this afternoon though and I had a chance to try out the reformulated Results from AtLarge, I really like the new flavor and the drinkability.

    Wide Grip Chins:
    BW x 3 reps x 5 sets
    BW + 45 lbs x 3
    BW + 70 lbs x 6, BW x 2,2,2

    Pendlay Rows:
    285 lbs x 6 + 2 + 2 + 2

    Incline Bench Press:
    315 lbs x 6 + 2 + 2 + 2

    Standing Military Press:
    230 lbs x 6 + 2 + 2 + 2

    Close Grip Bench Press:
    285 lbs x 6 + 2 + 2 + 2

    Pretty good session; going to focus on catching up on my diet/rest this weekend.
    Last edited by Tom Mutaffis; 05-29-2010 at 04:01 PM.
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 220 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  14. #14
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    Those are some extremely impressive numbers. I'm definitely going to keeping up with this log. Nice work!
    All-Time Personal Bests:
    Squat - 405 (6/8/10)
    Bench - 235 (7/22/10)
    Deadlift - 415 (1/2009)

  15. #15
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    Welcome to the revolution, Tom! I'm pumped to watch your progress with this.

    TB

  16. #16
    Strongman Tom Mutaffis's Avatar
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    Quote Originally Posted by Biomedhawk View Post
    Those are some extremely impressive numbers. I'm definitely going to keeping up with this log. Nice work!
    Thank you.

    Quote Originally Posted by tomsids View Post
    Welcome to the revolution, Tom! I'm pumped to watch your progress with this.

    TB
    I appreciate you following along.
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 220 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  17. #17
    Strongman Tom Mutaffis's Avatar
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    5/30/3010
    Today was just a quick strongman accessory workout; trained with a few friends down in South Carolina.

    Thick Handle Farmers Pick & Hold:
    285 lbs / hand x 4 Sets

    One-Arm Barbell Snatch:
    Worked up to 165 lbs x 1, new PR.

    Sled Drag:
    4 plates x 80 feet x 3 sets
    4 plates + 7 year old child x 80 feet x 1 set
    *The sled drags were done up a slight incline, speed work.

    That was it for today.
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 220 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  18. #18
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    Congrats on the PR and I'm sure the kiddo loved the ride
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
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  19. #19
    Strongman Tom Mutaffis's Avatar
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    Quote Originally Posted by StLRPh View Post
    Congrats on the PR and I'm sure the kiddo loved the ride
    Thank you.

    It was my friend's son and he was racing all of us while we were doing sled drags, good way to stay motivated and make the event a bit more fun. He decided to jump on the sled for the last run.
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 220 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

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    Moderator Off Road's Avatar
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    My kids usually get in the way when I'm pulling the sled. Next time I'm going to throw them on the sled
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  21. #21
    Strongman Tom Mutaffis's Avatar
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    5/31/2010
    Trained at Lifestyle Fitness today; decided to change my lower body exercises over to Front Squats and Rack Pulls which is what I had intended to do last week.

    Warmup:
    - Elliptical for 5 1/2 minutes
    - Dynamic Warmup
    - Light Front Squats

    Front Squats:
    380 lbs x 6 + 2 + 2 + 2

    18" Deadlift: (Rack Pulls)
    570 lbs x 6 + 2 + 2 + 2

    Hammer Linear Hack Squat Calf Raises:
    3 plates / side x 10 reps x 5 sets

    Alternating DB Curls:
    65's x 6 + 2 + 2 + 2

    My wrist is still a little sore so I did the Front Squats with a strap wrapped around the bar instead of using the clean grip. Have been drinking an extra (2) scoop Nitrean shake at night to help with recovery.
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 220 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  22. #22
    Strongman Tom Mutaffis's Avatar
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    Quote Originally Posted by Off Road View Post
    My kids usually get in the way when I'm pulling the sled. Next time I'm going to throw them on the sled
    It is easier than loading plates, plus you'll have your kids right there to cheer you on.
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 220 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  23. #23
    Father of Three Bosch232's Avatar
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    Tom,

    Are there specific upcoming events that you have in mind?
    (I don't follow strongman comps all that close because of limited coverage, but I sure could start if I knew where to look online.)
    Last edited by Bosch232; 05-31-2010 at 09:45 PM.
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  24. #24
    Strongman Tom Mutaffis's Avatar
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    Quote Originally Posted by Bosch232 View Post
    Tom,
    Are there specific upcoming events that you have in mind?
    (I don't follow strongman comps all that close because of limited coverage, but I sure could start if I knew where to look online.)
    My next contest will likely be toward the end of July.

    The majority of strongman contests here are run through North American Strongman and their website is www.nastrongmaninc.com. If you are looking for additional information on the sport of strongman, upcoming events, and competitor training journals then I would recommend the Marunde site (www.marunde-muscle.com/forum).

    I do not know of a whole lot going on in Nebraska other than NAHA (North American Highlander Association) Nationals which are set for July 31st in Omaha, NE. (http://www.nahighlander.com/)
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 220 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  25. #25
    Strongman Tom Mutaffis's Avatar
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    6/1/2010
    No training today, but I did want to give an update on my diet since I have been making a concious effort to increase protein intake.

    Here is what my diet and supplements looked like for Tuesday:

    Diet Summary:
    • Breakfast / (2) Whole Grain Blueberry Waffles, (2) Scoops Nitrean, Results (New Formula).
    • Mid-Morning / Natural Peanut Butter & Banana Sandwich on Wheat Bread
    • Lunch / 12 oz Lean Ground Beef with Brown Rice & Tomato Sauce.
    • Early Afternoon / Protein Bar, 3g Fish Oil, (2) bottles of water
    • Mid Afternoon / (2) Scoops Nitrean and some pineapple wedges
    • Dinner / 8 oz Lean Ground Beef with Brown Rice.
    • After Dinner Snack / (2) Scoops Nitrean mixed with water and 1/2 cup skim milk.
    • Midnight Snack / Half of a Novus Bar


    Daily Total: About 4,000 calories, 350g protein.
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 220 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

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