Chest, Triceps & Abs
: 44 minutes
: Cluster Training
Collarbone is healing nicely. Is was strained about a month ago from (I believe) a dumbbell bench press set (150's x 3).
I am using a split until it completely heals. I do not want to work the bench press, or bench pressing movements, more than once a week until them. I experience most of my irritation in the area unracking the bar on bench presses.
Also coming back from a 2 week layoff due to some respiratory virus. Felt 80%, but crushed it at 110%.
I am experimenting with a new form of cluster training. I will explain more later as I organize my notes. The basic idea is that I try to perform as many reps as possible within the given time period. I can perform as man, or as few reps as I would like per set.
Generally it's best to pace yourself. I would perform several reps, rest very briefly, and repeat the process. Sets notated below are cluster sets. Sets are listed in blocks of 5.
- 15 Minutes
--23 cluster sets
--48 reps completed
225 pounds x 4/2/2/2/2 2/2/2/2/2 2/2/2/2/2 2/2/2/2/2 2/2/2
Weighted Sit Ups
- 5 Minutes
--10 cluster sets
--55 reps completed
45 pounds x 10/5/5/5/5 5/5/5/5/5
Close Grip Bench Press
- 10 Minutes
--14 cluster sets
--45 reps completed
185 pounds x 5/4/3/3/3 3/3/3/3/3 3/3/3/3
Workout song for today - Peg Leg Stomp by Swashbuckle