When you say cluster does that mean rest pause sets?
Yes GV. I spent a few weeks reading layer system stuff on here. I like the programming and it fits my time schedule pretty well. I am using a four week “cycle” and then changing the type of HDL each time I start over (I’m not counting the first week I started,- april 8 because I don’t feel like I got max out of it due to having to find my weight, form, etc.). Gonna go thru 4 different HDL’s (descending, extended sets, hard 5, speed) then re-evaluate. I like to run “phases” throughout the year anyway, so this seemed like a good way to change some things up. A lot more info than you asked for I know… sorry.
Thursday…
Incline (20 deg)
Ramp- 115 x 3, 135 x3, 155 x 3, 175 x 3, 195 x 3, 205 x 2, 225 x 2, 240 x 2
Cluster - pins at 2" - 215 x 7, 220 x 6, 220 x 4, 220 x 3
HDL (descending) 205, 195
I want to know how you like the rest pause stuff as you get further in. I remember some rest pause stuff when I was doing Doug Hepburn routines.
will let you know GV… right now I feel like I am relatively stronger during those sets compared to the Ramp. But, I have never been a great presser anyway so I feel like low rep max stuff on bench especially is lacking. And I have done various types of routines to aid in getting these numbers up over the years.
I had rotator cuff surgery years ago, and that hinders me a little I think with some of the pressing (probly just an excuse for being a weak sissy though). Perhaps my previous training may have me better prepared for the rest pause??? The percentage of all my Pull stuff is over 90% of ramp on those sets. Anywho… so far so good with everything.
I have been “leaning up” since feb 4. did 3 weeks of normal low carb with 2 carb up days a week, eating every 2.5- 3 hours, etc. etc. then have been IF’ing since. I have lost right at 16 lbs (which doesn’t really matter to me, but is a way to measure progress, I guess) Mirror test is better and I don’t feel like I have lost much if any strength. This next week I am going to start “bulk” eating for a while to see if I can add some strength.
Once again I have responded to you with more than the necessary information… and once again, I apologize. Have a great weekend everyone!
Friday…
Snatch Grip High Pulls-
Ramp- 125x 3, 145 x 3, 165 x 3, 185 x 3, 205 x 3, 225 x 2, 245 x2, 245 x2
Cluster (rest pause sets w 10 sec rest) 225 x 7, 230 x 5, 230 x 5, 230 x 4
HDL descending (5,4,3,2,1)- 210 , 210
DB front raises 25’s x 20, 25 x 20
Sunday…
Legs- week 12 of 12
Squat- 355 x 3 x 10 sets (45 sec rest between)
Leg press- 285 x 25 x 4 sets
Leg Ext- 90 x 30 x 3 sets
Leg Curl- 80 x 15 x 3 sets
DB stiff Leg- 80’s x 15 x 3 sets
Monday…
Seated OHP
Ramp- pins at nose- 105 x 3, 125 x 3, 145 x 3, 165 x 3, 185 x 1, 205 x 1, 205 x 1
Cluster x 5 sets- pins at eyebrow (rest pause 10 sec) 185 x 5, 185 x 4, 185 x 4, 185 x 3, 185 x 3
HDL descending x 1 set - pins at eyebrow (5,4,3,2,1 - 15 sec between) 165
Dips- slow on negative - bw only x 20, x 15
Tuesday…
Dead Stop Rows-
Ramp- 135 x 3, 155 x 3, 175 x 3, 195 x 3, 215 x 1, 235 x 1, 255 x 1, 255 x 1
Cluster (10 sec rest)- 235 x 6, 235 x 6, 235 x 5, 235 x 5, 235 x 4
HDL Descending- 225
Barbell Curl- 95 x 12, x 10, x 10, x 8
Wed…
Hanging Leg Raises
Russian Twists
Thurs…
Slight Decline Bench-
Pins at 1 inch, Ramp- 155 x 3, 175 x 3, 195 x 3, 215 x 3, 235 x 3, 255 x 1, 275 x 1, 275 x 1
Pins at 2 inches,Cluster (10 sec rest) 245 x 5, 245 x 5, 245 x 4, 245 x 3, 245 x 3
Pins at 2 inch, HDL Descending(5,4,3,2,1) 225
Weight was down on Ramp today… did same weight for 3 at the top 2 weeks ago.
Can you do more on decline bench that flat? I used to be able to do more on decline but that has changed the past couple of years.
I used to be able to GV. My 2 rep on flat last week was my 3 rep on decline the week before… just felt like I had no power during the heavy stuff today… I am working from decline right now that is only the width of a 45lb plate… I just put that under the end of the bench. It does seem to give my shoulders less stress than flat. Right now I would say both flat and this decline are within 10lbs of each other for most rep ranges.
I prefer the closer gip for benching now as well. My grip for optimal benching is directly above the crease between my chest and my shoulder. Works good for OHP too. I have almost no shoulder discomfort now as opposed to when I benched wider and my triceps are getting much stronger.
Thanks for the tip GV. I will change that up next week.
Fri…
High Pulls-
Ramp- 125 x 3, 145 x 3, 165 x 3, 185 x 3, 205 x 3, 225 x 1, 245 x 1, 255 x 1
Cluster- 230 x 6, 230 x 5, 230 x 5, 230 x 4, 230 x 3
HDL descending (5,4,3,2,1)- 205
Side Raises- 35 x 12, 35 x 12, 35 x 10
Felt strong today after a rough day Thur.
Sat…
Lat Work-
Wide grip, Rev grip machine (one arm), straight arm
weighted ab stuff
Sunday…
Deadlift-
No straps- 225 x 3, 315 x 3, 405 x 3, 405 x 2, 405 x 1, 405 x 5 (with straps), 365 x 3, 315 x 5
Monday… Went with a closer grip on the “Ramp” sets today. Felt better… a little different, especially from pins, but no shoulder pain at all. Thanks GV! I used little wider grip on the volume stuff.
Flat Bench- From Pins at 1"
Ramp- 135 x 3, 155 x 3, 175 x 3, 195 x 3, 215 x 3, 235 x 1, 255 x 1, 275 x 1, 285 x 1
HDL- Descending x 3 (5,4,3,2,1 with 15 sec rest between) - 225, 225, 205
Max Pump set x 3- no pins (5 sec hold at about 3" + 5 reps, 4 sec hold+ 4 reps, etc. down to 1) 145, 145
Walking Lunges- 155 x 10, x 10, x 10
Tuesday…
Snatch Grip High Pulls-
Ramp- 135 x 3, 155 x 3, 175 x 3, 195 x 3, 215 x 3, 225 x 1, 235 x 1, 245 x 1, 255 x 1
HDL descending x 3 - 215, 215, 215
max pump-hold 5 sec + 5 reps, hold 4 + 4 reps, etc.- kept these up as high as possible on the “hold”… 115, 115
planned to do some bicep work… ran out of time… will have to pick it up tomorrow.
Really solid work. How did you end up liking the 12 weeks to ridiculous wheels program?
james
Thanks James. It was awesome! Really enjoyed alternating between the heavy weeks and volume. My knees got a little sore the last couple of weeks, but I will do it again sometime. I have a couple of buddies who are using the same principles for shoulders, etc. and are having success with that too.
Thursday…
Incline Bench (20 deg)
Ramp- 125 x 3, 145 x 3, 165 x 3, 185 x 3, 205 x 3, 225 x 1, 245 x 1, 255 x 1
HDL descending x2 (5,4,3,2,1) 205, 205
max pump x 2 (5 sec hold at 3 " + 5 reps, 4 sec+ 4, etc) 135, 13
Friday…
Trap Bar Deads-
Ramp- 245 x 3, 265 x 3, 290 x 3, 310 x 3, 330 x 3, 360 x 3, 380 x 1, 410 x 1, 420 x 1
HDL descending x 3 sets- 330, 330, 330
Max Pump- 5 sec hold + 5 reps working down to 1, no rest between- 245, 245
Wasn’t sure how this lift would work with this set up… kicked my butt!
Saturday…
Did a little bicep work today…
standing DB curls one arm straight sets- 60 x 10, 60 x 8, 60 x 7
Preacher drop set- ez bar- 95, 85, 75, 65
incline cocentration curls- 25 x 15, x 12