question, let’s say when you ramp up to 3rm then you do the clusters of 90% of 3rm weight, do you do 3 reps-rest 5-10sec-3 reps etc… or you do only 1rep-rest 5-10sec- 1 rep etc…?
[quote]iron addict wrote:
question, let’s say when you ramp up to 3rm then you do the clusters of 90% of 3rm weight, do you do 3 reps-rest 5-10sec-3 reps etc… or you do only 1rep-rest 5-10sec- 1 rep etc…?[/quote]
Aloha iron addict,
Well I hope I did them correctly, but good question. I did 3 reps, rest 5 seconds, 3 reps, rest 5 seconds, etc. Same as performed for the clusters from the 2RM and the 1RM.
A hui ho.
[quote]HawaiiTunya wrote:
[quote]iron addict wrote:
question, let’s say when you ramp up to 3rm then you do the clusters of 90% of 3rm weight, do you do 3 reps-rest 5-10sec-3 reps etc… or you do only 1rep-rest 5-10sec- 1 rep etc…?[/quote]
Aloha iron addict,
Well I hope I did them correctly, but good question. I did 3 reps, rest 5 seconds, 3 reps, rest 5 seconds, etc. Same as performed for the clusters from the 2RM and the 1RM.
A hui ho.[/quote]
aloha HT, thanks for the quick reply. i ramped up to 3rm yesterday and did 3reps-5sec rest- 3reps etc. i gassed out quickly so on the 2nd and 3rd set i did only singles.
[quote]iron addict wrote:
question, let’s say when you ramp up to 3rm then you do the clusters of 90% of 3rm weight, do you do 3 reps-rest 5-10sec-3 reps etc… or you do only 1rep-rest 5-10sec- 1 rep etc…?[/quote]
1 rep, 5 sec, 1 rep, 1 5 sec, 1 rep, 5 sec., etc.
Actually I don’t even count seconds… it takes my focus out of the lift. I just think “press… reset, tight, press”
[quote]Christian Thibaudeau wrote:
[quote]iron addict wrote:
question, let’s say when you ramp up to 3rm then you do the clusters of 90% of 3rm weight, do you do 3 reps-rest 5-10sec-3 reps etc… or you do only 1rep-rest 5-10sec- 1 rep etc…?[/quote]
1 rep, 5 sec, 1 rep, 1 5 sec, 1 rep, 5 sec., etc.
Actually I don’t even count seconds… it takes my focus out of the lift. I just think “press… reset, tight, press”[/quote]
Ohhhh man I have been doing it wrong. This is good to know, would explain why I am so sore and why my training sessions are taking way too long. LOL. Mahalo Iron Addict for asking the question. Great info before I go into chest today.
[quote]Christian Thibaudeau wrote:
[quote]iron addict wrote:
question, let’s say when you ramp up to 3rm then you do the clusters of 90% of 3rm weight, do you do 3 reps-rest 5-10sec-3 reps etc… or you do only 1rep-rest 5-10sec- 1 rep etc…?[/quote]
1 rep, 5 sec, 1 rep, 1 5 sec, 1 rep, 5 sec., etc.
Actually I don’t even count seconds… it takes my focus out of the lift. I just think “press… reset, tight, press”[/quote]
thanks CT. it definitley takes me out of the zone when i count.
CT, are you doing 5 sec between clusters for every exercise now? High Pulls/Dead Squat Launch included?
[quote]JoeAnderson wrote:
CT, are you doing 5 sec between clusters for every exercise now? High Pulls/Dead Squat Launch included?[/quote]
Yes and no… I don’t like “5 seconds” because I don’t count, counting takes your focus off of the lift. But yeah, I make the rest between reps shorter.
CT, I see you’ve done 5 sets of clusters using varied weights through ramping.
Does this affect our high pull clusters at all? At the moment I’m doing a the SGHP, SGCP, SGLP, then doing 3 sets of clusters with 90% of SGHP using 1 rep, 5 sec rest.
Should I be increasing the amount of clusters, or is this for the “strength emphasis” only phase?
[quote]Sawinwright wrote:
CT, I see you’ve done 5 sets of clusters using varied weights through ramping.
Does this affect our high pull clusters at all? At the moment I’m doing a the SGHP, SGCP, SGLP, then doing 3 sets of clusters with 90% of SGHP using 1 rep, 5 sec rest.
Should I be increasing the amount of clusters, or is this for the “strength emphasis” only phase?[/quote]
Not if you use the continuous ramp.
HOWEVER you could do:
SGHP ramp
SGHP 2 sets of clusters
SGCP ramp
SGCP 2 sets of clusters
SGLP ramp
[quote]Christian Thibaudeau wrote:
[quote]Sawinwright wrote:
CT, I see you’ve done 5 sets of clusters using varied weights through ramping.
Does this affect our high pull clusters at all? At the moment I’m doing a the SGHP, SGCP, SGLP, then doing 3 sets of clusters with 90% of SGHP using 1 rep, 5 sec rest.
Should I be increasing the amount of clusters, or is this for the “strength emphasis” only phase?[/quote]
Not if you use the continuous ramp.
HOWEVER you could do:
SGHP ramp
SGHP 2 sets of clusters
SGCP ramp
SGCP 2 sets of clusters
SGLP ramp[/quote]
Sounds good for strength, thanks 
[quote]Christian Thibaudeau wrote:
[quote]domcib wrote:
[quote]Christian Thibaudeau wrote:
[quote]HawaiiTunya wrote:
Aloha Kakahiaka,
Sorry to bother you, but are the clusters performed with 15 or 10 seconds between the reps?
Mahalo. [/quote]
I actually decreased the rest intervals even more and found that I performed better that way, go for 5 seconds[/quote]
its true! i found , youre either gonna do it or not. 5 secs or less is better than 10. for sure. unless you take 60 secs.
set it down, reset, do it! done.
waiting for 10 secs is like n eternity. bored, distracted, etc. Just do it.
ct, im very glad you wrote this. thanks
[/quote]
Well I started doing it this way because after 10 seconds of relaxing I had a very hard time resetting up properly, and if I stayed in the proper press positon, my muscles would get tired by rep 3 and I wouldn’t be able to maintain proper form.[/quote]
yep. i agree completely with all this. the 5-10 sec is just a guideline. when you are under or over the bar, you just want to do your reps.
not dilly dally, count secs, etc. sometimes you need a couple extra seconds, sometimes you dont.
your layer system is the BEST. it does require some hands on paying attention. it’s not a real cut and dry application. but that is one of the things that make it great. the layer system will help you maximize your performance, and therfore results with each session.
in reality, in not only exercises the body, it exercises the mind!
it gets you be more in touch with your self.
[quote]Christian Thibaudeau wrote:
[quote]JoeAnderson wrote:
CT, are you doing 5 sec between clusters for every exercise now? High Pulls/Dead Squat Launch included?[/quote]
Yes and no… I don’t like “5 seconds” because I don’t count, counting takes your focus off of the lift. But yeah, I make the rest between reps shorter.[/quote]
CT, do we need to rack the bar when we do clusters on back squat with 5 sec rest?
[quote]iron addict wrote:
[quote]Christian Thibaudeau wrote:
[quote]JoeAnderson wrote:
CT, are you doing 5 sec between clusters for every exercise now? High Pulls/Dead Squat Launch included?[/quote]
Yes and no… I don’t like “5 seconds” because I don’t count, counting takes your focus off of the lift. But yeah, I make the rest between reps shorter.[/quote]
CT, do we need to rack the bar when we do clusters on back squat with 5 sec rest?[/quote]
Yes you do, otherwise you just fatigue at the top. Rack, take 3 deep breath, unrack and squat
Aloha CT,
Hit 325 today on the Deads.
Raw, no STRAPS! 320 was solid…just barely locked out at the 325 when the left hand started to open but was able to control the decent without loosing it.
Happy Girl Dance.
[quote]HawaiiTunya wrote:
Aloha CT,
Hit 325 today on the Deads.
Raw, no STRAPS! 320 was solid…just barely locked out at the 325 when the left hand started to open but was able to control the decent without loosing it.
Happy Girl Dance.[/quote]
Wow… amazing progress…you might be the first person in powerlifting history to go from 225 to 405 in one meet!
[quote]Christian Thibaudeau wrote:
[quote]HawaiiTunya wrote:
Aloha CT,
Hit 325 today on the Deads.
Raw, no STRAPS! 320 was solid…just barely locked out at the 325 when the left hand started to open but was able to control the decent without loosing it.
Happy Girl Dance.[/quote]
Wow… amazing progress…you might be the first person in powerlifting history to go from 225 to 405 in one meet![/quote]
And they will likely test me because of that huge jump. LOL. Let them test away!
“Never Be Afraid Of Your Own Greatness…”
[quote]brandon76 wrote:
“Never Be Afraid Of Your Own Greatness…”[/quote]
Funny you should quote that as I tend to be the one in the background and shy away from the limelight. Never wanting to do to well or it brings attention to oneself. Indigo and all the amazing support from T-Nation staff and from T-Nationites have really brought me out of my comfort zones.
Haha congrats on the 325 HT! You blew right past 315 in like two weeks. Amazing