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Old 11-19-2012, 12:57 PM
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Quote:
Originally Posted by bigbear6708 View Post
I agree with you on the cluster set analysis. that is really the onlyway I do my deadlift sets...everyother week I do sets of 5. instead of a traditional set, however, I make myself stand all the way up and take a quick step back..then re set..I used to do it when I was training for powerlifting to get more transition and training into just 1 explosive rep...just stuck with it. I like it
As I was doing it, I was thinking it would be beneficial for powerlifting.

I may continue to use it, but will also do sets with just a second to reset as well.

Friday - Off

Saturday - Arms


* 30 seconds rest between most sets

DB Cross Body Hammer
22x10, 3 sets

Preacher
40x8, 3 sets

Barbell Curl - 3 second negative
40x8, 3 sets

Rope Pushdown
35x12, 4 sets

CG Pushups
BWx20, 18, 15, 14

Incline OH Extension
40x15, 3 sets

Fascia Stretching for Triceps

Sunday - Legs

Glute Ham Curl
BWx10, 3 sets

Squat Chains (+50)
220, 225,230, 235, 240x3
245x3, 3 sets
245x1, 1, 1, 1, 1 - cluster set
175x6, 4 sets - last rep paused on the hole on these sets, slow negative as well
175x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest between mini sets

DB Swings
62x10, 3 sets

superset with

Max Vertical Jumps
3 sets of 3 (reseting between each jump)
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