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Old 04-30-2011, 08:39 PM   #1
BendtheBar
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Default BTB's Primal Lab

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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Old 04-30-2011, 08:43 PM   #2
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Mash the muscles.
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Old 04-30-2011, 08:45 PM   #3
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Im subbed! Kill it Brother!
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Old 04-30-2011, 08:50 PM   #4
BendtheBar
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Thanks. I added the weight. Forget that minor detail the first time around.
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Old 04-30-2011, 08:59 PM   #5
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Much better, don't let it happen again. You have been warned.
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Old 04-30-2011, 09:00 PM   #6
Rich Knapp
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Quote:
Originally Posted by gaspers04 View Post
Much better, don't let it happen again. You have been warned.
ya we have to keep a eye on this guy.
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Old 04-30-2011, 09:00 PM   #7
BendtheBar
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is getting skinny(ish)
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Max Brawn
Points: 1,477,244, Level: 100 Points: 1,477,244, Level: 100 Points: 1,477,244, Level: 100
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BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
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I barely did your warmup work gaspers.
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Old 04-30-2011, 09:04 PM   #8
gaspers04
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Stop it, you da man!
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Old 04-30-2011, 11:09 PM   #9
strkout35
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Love the workout style Steve, keep smashing
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Old 05-01-2011, 02:07 AM   #10
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This looks good BtB, nice work and im glad youre back under the bar again!!
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