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BendtheBar 04-30-2011 09:39 PM

BTB's Primal Lab

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

Rich Knapp 04-30-2011 09:43 PM

Mash the muscles. :mh:

gaspers04 04-30-2011 09:45 PM

Im subbed! Kill it Brother!

BendtheBar 04-30-2011 09:50 PM

Thanks. I added the weight. Forget that minor detail the first time around.

gaspers04 04-30-2011 09:59 PM

Much better, don't let it happen again. You have been warned.

Rich Knapp 04-30-2011 10:00 PM


Originally Posted by gaspers04 (Post 133993)
Much better, don't let it happen again. You have been warned.

ya we have to keep a eye on this guy. ;)

BendtheBar 04-30-2011 10:00 PM

I barely did your warmup work gaspers.

gaspers04 04-30-2011 10:04 PM

Stop it, you da man!

strkout35 05-01-2011 12:09 AM

Love the workout style Steve, keep smashing

big_swede 05-01-2011 03:07 AM

This looks good BtB, nice work and im glad youre back under the bar again!!

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