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Old 04-30-2011, 08:39 PM   #1
BendtheBar
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Join Date: Jul 2009
Location: Louisiana
Posts: 80,910
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
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4/30/2011

Chest, Triceps & Abs

Workout Time: 44 minutes

Workout Grade: A+

Program: 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.

Bench Press - 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

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Last edited by BendtheBar; 04-30-2011 at 08:49 PM.
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