carusom1 Posted January 17, 2010 Author Share Posted January 17, 2010 011610 SS Log Press: push jerk 150 x 10, 225 x 10, 305 x 10 Viper cluster 4 x 3 x 270 (45 sec rest) Circus DB: 155, a number of singles R & L 155 x 3 (19 sec) Stone Load: 235 x 10 no tack Rev. Hyper: 2 x 15 x 180 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 20, 2010 Author Share Posted January 20, 2010 011910 Rev. Band Deadlift: (green bands, ~100 off bottom / 0 at top) 605 x 3, 660 x 7, 640 x 7 Axle Cleans: 265 x 4, 255 x 4 DO DB Row: 115 x 30 no strap Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 21, 2010 Author Share Posted January 21, 2010 (edited) 012010 SS BTN Push Press: all wt + chains (~80 at top) 125 x 8, 185 x 8, 245 x 10, 245 x 9 Pull Up (wide): all with band assistance 15 w/ purple, 15 w/ purple, 25 w/ blue Medium Close Grip Bench: from pins, ~3 board press 225 x 8, 315 x 8, 405 x 8, 390 x 8 Front Lateral Raise: 20 x 8, 30 x 8, 4 x 3 x 45 Stretch Edited January 21, 2010 by carusom1 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 22, 2010 Author Share Posted January 22, 2010 012110 Farmers: 80ft runs 165, 235, 285, 285 Hold: cluster 215 x 30s x 30s x 30s (30 s rest) Yoke: 80ft runs 240, 440, 620 Hold: 700 x 60 sec Sandbag run: ~240 x 60ft x 2 (7.16 sec) Stretch Quote Link to comment Share on other sites More sharing options...
rico300zx Posted January 22, 2010 Share Posted January 22, 2010 I always read your post but never really asked you what your definition is of "clusters", can you explain to me what hey are and how you think they help u as in strength, power, speed or cardio or however. Thanks Also nice job on the farmers walks! Rico Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 23, 2010 Author Share Posted January 23, 2010 (edited) I always read your post but never really asked you what your definition is of "clusters", can you explain to me what hey are and how you think they help u as in strength, power, speed or cardio or however. Thanks Also nice job on the farmers walks! Rico Clusters are two or more sets that are separated between a timed interval. This can be applied in a number of ways, the most common being single repetitions with 20-40 second rest breaks. I utilize the clusters in my training primarily to increase work capacity/cardio endurance, therefore, I usually do a higher number of reps. There are a series of events in strongman at which you have to rep out or sustain a lift for the full amount of time (usually 60-90 sec). Typically, you are able to preform more reps with a given weight with small rest breaks than if you were to preform them in a single set. Ergo, this can be beneficial for any lift. Schuna might be able to provide some direct evidence if anyone has done programs mediating this training technique. Give it a shot and let us know what you think? Edited January 23, 2010 by carusom1 Quote Link to comment Share on other sites More sharing options...
Magnus Posted January 23, 2010 Share Posted January 23, 2010 I always read your post but never really asked you what your definition is of "clusters", can you explain to me what hey are and how you think they help u as in strength, power, speed or cardio or however. Thanks Also nice job on the farmers walks! Rico Clusters are two or more sets that are separated between a timed interval. This can be applied in a number of ways, the most common being single repetitions with 20-40 second rest breaks. I utilize the clusters in my training primarily to increase work capacity/cardio endurance, therefore, I usually do a higher number of reps. There are a series of events in strongman at which you have to rep out or sustain a lift for the full amount of time (usually 60-90 sec). Typically, you are able to preform more reps with a given weight with small rest breaks than if you were to preform them in a single set. Ergo, this can be beneficial for any lift. Schuna might be able to provide some direct evidence if anyone has done programs mediating this training technique. Give it a shot and let us know what you think? I've been using them for a little while now after I saw them in your log. I like them a lot. Quote Link to comment Share on other sites More sharing options...
rico300zx Posted January 23, 2010 Share Posted January 23, 2010 Thanks for the reply, strongman is what led me to grip then to here so I agree where your cluster training will help you. I'm doing some 5x5 work now trying to hit a new level in my DL. So I'm going to try it with some accessory work or even some grip stuff just to see what it does for me. Are most of the guys you compete against doing simular type training, have you asked around, or have you put this type of workout together because it works best for you? Rico Quote Link to comment Share on other sites More sharing options...
rico300zx Posted January 23, 2010 Share Posted January 23, 2010 Have they helped you out Frank, what have u applied them too. Anything grip or what specific? Rico Quote Link to comment Share on other sites More sharing options...
Magnus Posted January 23, 2010 Share Posted January 23, 2010 (edited) Have they helped you out Frank, what have u applied them too. Anything grip or what specific? Rico I usually do them after I've already done heavy sets on a certain exercise. I've never tried them for grip actually. Never thought of it. I've only done them on basic weightlifting exercises. I like to use them for "finishing off" on an exercise after I'm already fatigued. Like Mike said, they seem like a good way to increase work capacity, and fit more volume in the same amount of time. I usually go lighter on the weight when I do them, btw. Edited January 23, 2010 by Magnus Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 23, 2010 Author Share Posted January 23, 2010 Thanks for the reply, strongman is what led me to grip then to here so I agree where your cluster training will help you. I'm doing some 5x5 work now trying to hit a new level in my DL. So I'm going to try it with some accessory work or even some grip stuff just to see what it does for me. Are most of the guys you compete against doing simular type training, have you asked around, or have you put this type of workout together because it works best for you? Rico I don't know of anyone outside our training group employing the cluster method in strongman. I do read some training logs but I'm not aware of what everyone is doing out there. Schuna originally introduced me to clusters and then I think I proposed the idea of using them with higher reps to increase endurance. I can say that where I have used cluster training for competition I usually do well in that event. They can be quite taxing and difficult to balance in your overall training scheme. I would say to start slow, maybe just one cluster then work you way up to two or three clusters at the most. Again, my input is subjective and John could probably give you a more objective answer. good luck Franky- good stuff, hope your training goes well! Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 24, 2010 Author Share Posted January 24, 2010 012310 SS Log Press: push jerk 325 x 8 Viper wave cluster 300 x 1 / 230 x 2 / 300 x 1 / 230 x 2 / 300 x 1 (20 sec rest) clean each rep 250 x 11 (~60 sec) Stones: 280 x 8 @ 53" no tack 340 x 4 @ 58" tack 315 x 5 @ 58" tack 280 x 11 @ 53" tack Reverse Hyper: 180 x 10, 270 x 10, 2 x 10 x 360 Light Stretch Quote Link to comment Share on other sites More sharing options...
Guest drfish Posted January 25, 2010 Share Posted January 25, 2010 I was thinking about what I was going to do for deads tomorrow, then I got to thinking my back felt pretty good right now, which got me to thinking about our little bet, and that got me to thinking that I need to start talking trash to you! So how is your DL plan going... mine is going pretty well, you'd better watch your back! Quote Link to comment Share on other sites More sharing options...
Guest drfish Posted January 26, 2010 Share Posted January 26, 2010 I was thinking about what I was going to do for deads tomorrow, then I got to thinking my back felt pretty good right now, which got me to thinking about our little bet, and that got me to thinking that I need to start talking trash to you! So how is your DL plan going... mine is going pretty well, you'd better watch your back! lol, yeah, I was going to discuss with you the other day. I think we said the 2nd week in Feb. but I'm not sure when will be optimal... I thought you were thinking just sometime before the arnold? Hmmm I supposed you wouldn't want to do that too close to the arnold though. I wish I could talk trash but I have nothing to back it up. I'm pretty sure you'll hit your number; that's why I wanted to make the bet, so I had to make sure and hit mine. I do need to watch my back, otherwise your not only gonna out deadlift me but everyone soon. hmmmmm, ignore my recommendation on competing as a heavyweight; maybe you should start cutting to make lightweight, that might slow you up just enough although just to make this fun, you really don't pull hard enough to get the bar past your tampon string Ha, you can back it up, I know that. Actually I missed my last deadlift at the Fargo meet at about string level, so you may be on to something there. Luckily for me I can hitch this time. Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 27, 2010 Author Share Posted January 27, 2010 012610 Deadlift: Reverse Band (105 off bottom / 0 at top) 715 x 4, 715 x 3, 645 x 5 Axle Clean: up to 275 x 1 2 x 3 x 215 DB Row: 160 x 15, 160 x 23 Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 28, 2010 Author Share Posted January 28, 2010 012710 SS BTN Push Press: all wt + ~80lb in chains 45 x 6, 125 x 6, 195 x 6, 255 x 6, 255 x 7 Pull Up: 1 x 12 x bw (bw = 285) probably a PR at this bodyweight BTN Pull down: 1 x 21 x 130 3 Board Press: medium close grip 415 x 5, 395 x 6 Stretch Quote Link to comment Share on other sites More sharing options...
The Natural Posted January 28, 2010 Share Posted January 28, 2010 (edited) 3 Board Press: medium close grip 415 x 5, 395 x 6 My five rep PR with a three board, right now, is 350 with a close grip (after doing 370 for 5 with a 4 board) so that's impressive to me. Edited January 28, 2010 by The Natural Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 29, 2010 Author Share Posted January 29, 2010 012810 Farmers: 40ft runs 165, 165, 255, 255, 305, 305, 305 325 x 80ft + 30 sec hold w/ straps Hold: 325 x 35 sec Yoke: 240 x 80ft, 440 x 80ft, 620 x 80ft, 760 x 60ft, 880 x 60ft Hold: 800 x 60 sec Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 31, 2010 Author Share Posted January 31, 2010 013010 SS Axle Clean and Press each rep: doubles 125, 125, 175, 215, 215, 250, 265, 265, 235, 275, 305 (~11 sec), 245 worked on timing and speed Stones: 280 x 10 @ 58" no tack DB Clean and Press: Circus proprane J-def DB 190 x 3 good attempts and 3 missed attempts, R-only Reverse Hyper: 270 x 10, 2 x 10 x 360 light stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted February 3, 2010 Author Share Posted February 3, 2010 020210 SS BTN Push Press: W/U then 275 x 4, 285 x 4 Medium Close Grip Bench Press: out of rack, ~3 board W/U then 425 x 3, 425 x 4 band int ext rot / band face pull stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted February 3, 2010 Author Share Posted February 3, 2010 020210 SS BTN Push Press: W/U then all wt + ~80lb in chains (forgot to post) 275 x 4, 285 x 4 Medium Close Grip Bench Press: out of rack, ~3 board W/U then 425 x 3, 425 x 4 band int ext rot / band face pull stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted February 4, 2010 Author Share Posted February 4, 2010 (edited) 020310 Deadlift: Reverse Blue Band (~160-165 off bottom, 0 at top) W/U up to 605 DO 695 x 2, 745 x 2, 785 x 2, 805 x 2 no band 585 x 7 touch and go Farmers Hold: 355 x 27 sec cluster 255 x 20s x 20s x 20s (20s rest) DB Row: 180 x 10 no strap 180 x 20 Stretch Edited February 4, 2010 by carusom1 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted February 6, 2010 Author Share Posted February 6, 2010 020410 Sled Lat Ab 020610 SS Log Press: single clean push jerk 345 x 6 Viper 310 x 2 255 x 9 cluster 255 x 5 x 4 x 3 x 2 x 1 (40 / 35 / 30 / 25 sec rest) Yoke: W/U then 950 x 80ft (w/ belt) Hold: 900 x 60 sec Farmer Hold: 245 x 57s cluster 205 x 30s x 30s x 30s (20 sec rest) Stretch Quote Link to comment Share on other sites More sharing options...
Guest drfish Posted February 7, 2010 Share Posted February 7, 2010 Nice PRs today, looking very strong on the log and yoke Quote Link to comment Share on other sites More sharing options...
carusom1 Posted February 7, 2010 Author Share Posted February 7, 2010 thanks muchacho! Log and Yoke were a good day for both of us; you still got more to come. 020410 Sled Lat Ab 020610 SS Log Press: single clean push jerk 345 x 6 Viper 310 x 2 255 x 9 cluster 255 x 5 x 4 x 3 x 2 x 1 (40 / 35 / 30 / 25 sec rest) Yoke: W/U then 950 x 80ft (w/ belt) 780 x 60ft (8.6 s) forgot to post Hold: 900 x 60 sec Farmer Hold: 245 x 57s cluster 205 x 30s x 30s x 30s (20 sec rest) Stretch Quote Link to comment Share on other sites More sharing options...
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