With the 2RM and 3RM clusters, I’ve been getting 10+ reps in.
For the 2RM I just increase the weight the 2nd cluster set, but either way it still feels very strange.
Am I doing things wrong? Should I use a higher % for these clusters?
Not quite sure how you can get 10+ reps with 90% of your 2rm. If so, power on buddy. Like CT has said, if you get more than 7 reps on a cluster set, increase the weight for the next set. How long are you resting in-between cluster reps. The newest recommendation is 5 sec, as opposed to 10-15 sec. between reps. When I lowered the rest periods it not only got somewhat harder, but more importantly it kept me in the “zone” and more focused during the sets. Hope that helps.
[quote]jbalplayr02 wrote:
Not quite sure how you can get 10+ reps with 90% of your 2rm. If so, power on buddy. Like CT has said, if you get more than 7 reps on a cluster set, increase the weight for the next set.[/quote]
Yeah, I’m not quite sure either. But after doing the clusters with 90% 1RM earlier in the session, 90% 2RM feels relatively light.
Maybe 10+ was off as a general statement:
For Slight Incline yesterday, my first 2RM cluster was at 9 reps, 3RM cluster at 8 reps.
For SGHP today, my first 2RM cluster was 15 reps, 3RM cluster at 10 reps. (Both of those could have been more, but I kinda got tired/bored of them.)
Right around 10 seconds. Counting to myself, I’ll lift somewhere around counts 8-10.
The biggest problem is that after about 8 reps, I start losing focus.
I’ll try short rest periods next time. Thanks.
[quote]LoRez wrote:
[quote]jbalplayr02 wrote:
Not quite sure how you can get 10+ reps with 90% of your 2rm. If so, power on buddy. Like CT has said, if you get more than 7 reps on a cluster set, increase the weight for the next set.[/quote]
Yeah, I’m not quite sure either. But after doing the clusters with 90% 1RM earlier in the session, 90% 2RM feels relatively light.
Maybe 10+ was off as a general statement:
For Slight Incline yesterday, my first 2RM cluster was at 9 reps, 3RM cluster at 8 reps.
For SGHP today, my first 2RM cluster was 15 reps, 3RM cluster at 10 reps. (Both of those could have been more, but I kinda got tired/bored of them.)
Right around 10 seconds. Counting to myself, I’ll lift somewhere around counts 8-10.
The biggest problem is that after about 8 reps, I start losing focus.
I’ll try short rest periods next time. Thanks.[/quote]
That was going to be my recommendation. Use 5 seconds rest intervals instead of 10. You wont get as many reps, but you will get as much, if not more stimulation because you’ll do your reps with muscle fibers slightly more fatigued so you’ll have to recruit more.
Sounds great. I’ll do that.
A different question about 2RM and 3RM clusters:
Thoughts on doing doubles on 2RM day and triples on 3RM day? Horrible? Genius?
[quote]mutantcolors wrote:
A different question about 2RM and 3RM clusters:
Thoughts on doing doubles on 2RM day and triples on 3RM day? Horrible? Genius?[/quote]
You can try it, but you probably wont get that many total reps. I like double clusters (sets of 2 during the cluster) but sets of 3 might not work as well.
I gave the doubles a shot last week for SGHP and had some wicked soreness the next day. I see your point about triples though. That day would suck bad haha.
This topic was automatically closed 30 days after the last reply. New replies are no longer allowed.