Cluster Training is ALMOST over, but it’s going out with a bang!

Today’s Workout Log

Warm-up

25 minutes of dynamic stretching and soft-tissue work

Workout

Cluster (Do one “miniset” of 1 rep, rest 10 seconds, repeat for a total of 4 “minisets,” and that’s ONE cluster. Rest 3 minutes and begin next cluster.)

Front squats – 145 pounds – Sets: 6 Clusters (24 total reps)

Dumbbell Step-ups – 30-pound Dumbbells – Sets: 8/8/8 (2m rest)
Glue-Ham Raises – Bodyweight – Sets: 8/8/6 (2m rest)

SuperSet (Do one set of each exercise back-to-back, rest 90 seconds, repeat)

Barbell Rollouts – Bodyweight – Sets: 10/10/10
One-Leg Box Squats – Bodyweight – Sets: 6/4

Cool-down

Dead Hang (underhand grip) – 48 seconds

Workout Journal Notes

Today was the mother-load: Cluster training during “Very High” load week!

Two massive birds with one stone…

Over-dramatics aside, I actually felt surprisingly good today, and managed to complete all 6 clusters, finishing strong on the last one.

I even knocked out 22 glute-ham raises, and finished with a new record total of 10 one-leg box squats.

I completed all 30 barbell rollouts too, but those use a lot of grip and forearm strength, so I only managed 48 seconds on the Dead Hang.

I did the Dead Hang with an underhand grip today, after reading that it’s good to vary grips between overhand, underhand, wide, etc.

Only ONE more cluster workout for this phase, and that’s tomorrow!

I can’t wait to be done with them, but I hope they’ve served their purpose.

I peeked ahead and see they aren’t in Phase 3 at all, but I didn’t check if they resurface in Phase 4 or not yet.

Oh, and my nutritional experiment is ongoing this week. I’ve figured out that my total carb intake will only be about 100 grams on cardio/non-workout days and 150 grams on workout days.

I’m really looking forward to seeing what happens due to this adjustment, compared to last week’s shocking results.