[quote]LoRez wrote:
The strength phase was basically:
Ramp to 1RM, Clusters with 90% 1RM, Ramp to 2RM, Clusters with 90% 2RM, Ramp to 3RM, Clusters with 90% 3RM, Max Reps with 70% 1RM.
Some details varied, like the number of cluster sets and the final set, but that’s the basic idea.
Personally I’m doing 3 1RM clusters, 2 2RM clusters, 1 3RM cluster. And MaxReps-rest 10s-MaxReps at the end.[/quote]
My CNS is fried just reading that Lorez…what’s your recovery like with that volume? I love the layer concept but struggling with finding the right balance that works for me.
[quote]LoRez wrote:
The strength phase was basically:
Ramp to 1RM, Clusters with 90% 1RM, Ramp to 2RM, Clusters with 90% 2RM, Ramp to 3RM, Clusters with 90% 3RM, Max Reps with 70% 1RM.
Some details varied, like the number of cluster sets and the final set, but that’s the basic idea.
Personally I’m doing 3 1RM clusters, 2 2RM clusters, 1 3RM cluster. And MaxReps-rest 10s-MaxReps at the end.[/quote]
My CNS is fried just reading that Lorez…what’s your recovery like with that volume? I love the layer concept but struggling with finding the right balance that works for me.[/quote]
I haven’t had any issues, but I’m also not moving around anywhere near as much weight as several others on here are.
I will say that for me, peri-workout nutrition has made a huge difference with recovery and maintaining stamina throughout the session. It’s very noticeable comparing with vs without. Instead of getting progressively more worn down as the sets go on, I actually feel pretty fresh even by the end.
That’s definitely something I need to pay more attention to. I would be afraid to track my calorie consumption during the week due to long work schedule…its no wonder I burn out so quick