It’s baaaack… Duh Duh Duhhh… Cluster Training!

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 5 “minisets,” and that’s ONE cluster. Rest 3 minutes and begin next cluster.)

Front squats – 140 pounds – Sets: 5 Clusters (25 total reps)

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

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

Barbell Rollouts – Bodyweight – Sets: 10/10
One-Leg Box Squats – Bodyweight – Sets: 4/3

Cool-down

Dead Hang (elongates spine) – 36 seconds

Workout Journal Notes

Today was my second week of Cluster Training, and it wasn’t any easier!

At least this was a “Medium” week, so the overall reps were lower, but those clusters are still no joke.

I managed to complete all reps though, and one thing about clusters is they always make the rest of the workout seem easy, by comparison.

I felt really good on Glute Ham Raises, completing all reps, and I’d say I’ve moved from “Heavily Assisted” to “Medium-ly Assisted.”

I used to really free-fall to the bottom and need a big spring-up from the bottom, but now I’m much more controlled in both directions.

Bar Rollouts felt a lot better this week too, since I was more ready for them.

Pistol squats are still extremely challenging though, since they come at the very end of an intense leg workout.

They are hard enough to do when I’m completely fresh, but throw in 5 Front Squat clusters, glute-ham raises, and some step-ups, and getting more than a few reps is asking a lot!

I did increase over last week by one whole rep though, woo-hoo!

I’m ready for tomorrow’s upper-body clusters though, bring ‘em on!