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Old 11-19-2012, 12:57 PM
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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

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)

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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