Cluster Training Times Two, Double the Fun!
You can follow my daily updates here on Geek2Freak, and you can follow my overall weekly recaps every Sunday at FitBuff.com.
Also, for my daily updates from before this blog was born, check here: Personal Daily Workout Log (June 4, 2007 - July 17, 2008).
(I recommend perusing October 2007 and the following several weeks, as those were especially turbulent times, including major jaw surgery, being wired shut, and losing nearly 20 pounds in 7 days!)
Today’s Workout Log
Warm-up
- 30 minutes of dynamic stretching and soft-tissue work
Workout
Cluster (Do one “miniset” of 2 reps, rest 10 seconds, repeat for a total of 4 “minisets,” and that’s ONE cluster. Rest 3 minutes and begin next cluster.)
- Incline Bench Press - 135 pounds - Sets: 5 Clusters (40 total reps)
- Pull-ups - Bodyweight - Sets: 5 Clusters (40 total reps)
SuperSet (Do one set of each exercise back-to-back, rest 2 minutes, repeat)
- Dumbbell Bench Presses - 40-pound Dumbbells - Sets: 8/7/8
- Head-Supported Dumbbell Rows - 30-pound Dumbbells - Sets: 8/8/8
SuperSet (Do one set of each exercise back-to-back, rest 2 minutes, repeat)
- Side-Lying External Rotation - 5-pound Dumbbells - Sets: 12/12/12
- Standing Zottman Curls - 15-pound Dumbbells - Sets: 10/10/10
Cool-down
- Dead Hang (elongates spine) - 57 seconds
Workout Journal Notes
Well, yesterday was my first experience with cluster training, and it was very challenging, but fun and different.
I peeked ahead to today’s workout and saw that cluster training was on the menu again, but what I didn’t realize was that the first two exercises were both in cluster form!
Incline Bench Presses were up first, and I decided to try 175, since I was repping that fairly easily before.
I didn’t even make it through the first cluster, falling a half-rep short on the 4th “miniset.”
So, for the next cluster, I lowered the weight to 155. Again, half-rep short on 4th “miniset.”
With my ego thoroughly bruised, I went down to 135 and managed to complete the next two clusters, but fell a half-rep short on the 4th miniset of the last cluster.
I’m assuming the concept behind cluster training is to allow you to lift heavier than you normally could because of the 10-second rests in between minisets.
But, maybe my muscles just aren’t used to the added duration quite yet, because they don’t seem to know the difference between 8 straight reps and 8 reps broken into 4 minisets.
Those 10-second rests may as well be only 1-second!
The first week of each phase is always going to be a feeling out process though, as I get used to each new exercise and training pattern, so I’m sure my body will adjust quickly to this too, plus that’s what makes the program so exciting.
Now, I was nearly 45 minutes into the workout already, because of all the weight-changining in the first set of clusters, and I hadn’t even begun the second cluster exercise!
This time it was pull-ups. Again, I started with my 5-6 rep max of 10 pounds, since I apparently didn’t learn from my mistake on Incline Bench Presses.
Sure enough, I fell short on the first cluster, leaving a full rep on the table in the 4th miniset.
I removed the weight belt all together and went strictly bodyweight for the remaining clusters.
Even still, I only fully completed the second cluster and was one rep short on the last 3 clusters.
That’s to be expected though, since my pull-ups aren’t as strong as my chin-ups, which, again, is something “Maximum Strength” will help balance out.
After ALL of that cluster training, there were still two more supersets to do!
Thankfully, they were relatively easy, since they were lighter, less complex moves.
I cruised through the remaining reps and sets, and my total workout time was over 2 hours!
That’s the longest I’ve worked out in a long time, maybe ever, but a lot of it was spent reloading/downgrading weights and familiarizing myself with the new aspects of Phase 2.
I checked, and Tuesday’s will be the only dreaded “Double Cluster” days in Phase 2, so that’s a relief!
Tomorrow is good ‘ol fashioned HIIT day. Between the two speed camps, I haven’t been doing my field sprints as much, so it will be nice to get out there.
As for the 40-yard dash camp, I never heard back from him, after the trainer no-showed on our final session.
I was looking forward to finding out how much my time had improved, but at least I didn’t miss out on any of the actual training.
That was going to just be a strictly testing day, so at least I got all of the benefits out of the actual training, and I really did make some good progress.
It’s just a shame that he didn’t take it more seriously, but I can always have someone time my 40 any time.
HIIT will feel like an off day compared to this new cluster training though!
Current Stats and Measurements (September 14, 2008)
- Height - 6′3″
- Weight - 191.8 lb.
- Bodyfat - 16.5%
- Biceps - 14.3″
- Calves - 15″
- Thighs - 24.9″
- Waist - 32.3″
- Chest - 42.5″
“How to Get Abs” Progress Pics (September 14, 2008)
Before (Mid to Late 2005)
Current (September 14, 2008)
Today’s Diet Log
For up-to-the-minute coverage of my world-famous digestive system, check out my very cool and overly-detailed Diet Log.
Current Supplements
- BSN CELLMASS (Creatine)
- 100% Whey Protein - Gold Standard
- Life Extension Multivitamins
- NOW Foods, Super EPA Double strength - 60 Softgels (Fish Oil Capsules)
- Flaxseed Oil 1000mg, 100 softgels
- NOW Foods, Glucosamine & Chondroitin plus MSM
- Greens+, 9.4 oz powder
Current Workout Program
Eric Cressey’s Maximum Strength: Get Your Strongest Body in 16 Weeks with the Ultimate Weight-Training Program
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[...] This was the first week of Phase 2, as well as my introduction to the torturous cluster training! [...]