February 25, 2014 Upper / Light

• Bench Press (Cluster): 225*8,8,6,4,3,2,2,2,2,3 (40 reps / 9:30)
• Unilateral BB T-Bar Rows: 135*6 145*6
• Push Press: 225*1 225*1 225*1
• Neutral Grip Pullups: 8,6 gassed
• DB Standing Laterals: 15*11 20*7

39 minutes

Mixed things up a bit, did a cluster on benching, some light weight stuff, and standing laterals, which I haven't done in ages. Good session. 

February 24, 2014 Lower / Heavy

• Squats (Cluster): 365*1,1,1,1,1,1,1,1,1,1 (10, 8:10)
• Front Squats: 225*3 245*3 265*2
• Pull-Throughs: 120*8 140*8

28 minutes

Good session, never done a cluster on squats before; I enjoyed it. 

February 21, 2014 Lower / Posterior Chain

• Deadlifts (cluster): 405*1,1,1,1,1,1,1,1,1,1,1 (10 minutes, 11 reps)
• Power Cleans: 185*1,1,1,1,1,1
• Hanging Power Snatches: 135*3 145*1 - gassed
• Ab-Wheel: 10

32 minutes

Tried clustering deadlifts again, went better this time. I actually found it tougher than doing a 10 or 11 rep set with the same weight because each one of these was from a dead stop.  Good session

February 20, 2014 Upper Body

• Incline Bench Press: 225*4,3,3,2,2,2,2,21,1,1,2 (13:41/25 reps)
• Cable Rows: 200*6 200*6 200*4
• Seated Press (in squat rack): 135*4 135*3 135*5
• Cable Face Pulls: 20*10 30*10 40*10
• DB Lateral Raises: 15*10 20*6

35 minutes

Decided to try a timed challenge here, how quickly could I get to 25 reps on 225 with incline benching. I was still tired from flat benching 2 days ago, probably would've done much better if I was fresher. Rest of session went good. Want to do some stuff for mid-back and rear delts next couple sessions, hence face pulls. 

February 13, 2014 Upper / Heavy

• Bench Press (Cluster Set): 265*1,1,1,1,1,1,1,1,1,1
• T-Bar Rows: 145*4 155*3 165*3
• Push Press: 235*1 255*1 
• Cable Rows: 220*3 220*2
• Standing Front Raises: 30*5 40*4

35 minutes(!)

Good session; took 20-30 seconds between reps on the cluster. Push Press went well, and cable rows too. I just felt like seeing if I could do that, I may try 250 for one before this bulk is over. Not sure what knowing your 1RM on cable rows is, but it could be fun.  Did some anterior delt work as well, since I never do.  

February 4, 2014

• Farmer Walks: 25 lbs. bumper, 22.5 trips
• DB Flat (3 minutes): 50*58
• Squats (Cluster): 365*1,1,1,1,1

The winter games at my gym are wrapping up; threw my hat in the ring in a few comps to see how I'd do.  Was pretty gassed after, just did a quick cluster of squats and then bounced. 

January 31, 2014 Lower / Heavy

• Deadlifts (Cluster): 455*1,1,1,1,1
• Hanging Power Snatches: 145*1 155*1 165*X
• Power Cleans: 185*1 205*1 225*1 185*1
• Reverse Hypers: 50*10 50*10

37 minutes

I'm not sure how good an idea cluster sets on deadlifts are.  I love cluster sets, as I've noted before, it's just that deadlifts require a massive CNS output, and doing them at 90% of your max is still a shit ton of stress on it.   On HPS just didn't have enough bar speed. On the power cleans on the 225, I caught my right pinky and caught the bar awkwardly on my right shoulder...it was ugly.  My right pinky hurts now, hopefully that doesn't set back the healing. It's sore as heck after this...I think it's bruised. I also woke up Saturday with a huge bruise on my right shoulder...but it doesn't hurt..maybe a blood blister? 

June 10, 2013 Upper Body

• Bench Press (Cluster Set): 270*1,1,1,1,1,1,1,1,1,1
• BB Underhand Rows: 225*8 235*3 245*8
• Push Press: 225*1 225*1
• Neutral-Grip Pullups: 80*3 80*2 80*2
• Landmine Laterals: 45*10 50*6
• DB Incline Bench Press: 105*3

43 minutes

Back to business, went well.  I'm always tired by the time I get to push pressing, I wonder how much I would put up if I led off with them for a couple weeks.  I'm getting tired of benching lately, at least barbell benching, both incline and flat.  I don't know why, it's funny, for years I avoided benching when I was first starting out, then I had to work harder at it to catch up to everything else I was working on.  Now...meh.  I don't really look forward to it.  May start moving it back in the rotation on these days, maybe put rows or push pressing first for a few weeks.  Rest of workout went well, db incline bench I was fried so I did 105 instead of 110. 

May 23, 2013 Upper Body

• Incline Bench Press (paused rep) Cluster: 235*1,1,1,1,1,1,1,1,1,1
• Pullups: 80*3 80*3 80*3
• Standing Press: 155*3 175*1 165*2
• Unilateral BB T-Bar Rows: 145*6 155*6
• DB Flat: 120*4
• Ring Pullups: 10, 6

44 minutes

Good session. Up to 85 lbs. added on for pullups next week.  Going to up the unilateral t-bar rows too, when I clamp down my midsection I absolutely smoke them at these weights. Finished with some ring pullups. Toasted

May 20, 2013 Upper Body

• Bench Press (Paused Rep) Cluster Set: 270*1, 260*1,1,1,1,1, 265*1,1,260*1,1
• BB Rows: 225*5 245*5 265*5 275*5
• Push Press: 225*1 235*1
• Neutral Grip Pullups: 85*2 85*2 85*2
• Landmine laterals: 50*9 55*5
• DB Incline Bench: 110*4

42 minutes

Another odd cluster set, just could not get a consistent weight. Odd that I was doing 285 a few weeks ago, and in that time my max bench hasn't fallen.  No idea why cluster weight fell off, may be fatigue.  Right shoulder getting sore on incline & flat bench last two weeks. Next week is an off week though so it'll get rest. Rest of workout went fine, 85 on neutral grip pullups. My regular pullup numbers are starting to catch up with it.  More fun with landmine laterals, may do two sets of 50 next week, I want both sets over 8 reps. 

May 16, 2013 Upper Body

• Incline Bench Press (Paused Rep) Cluster Set: 225*1,1,1,1,1,235*1,1,1,1,1
• Pullups: 80*3 80*3 80*2
• Standing Press: 145*3 165*2 155*4
• Unilateral T-Bar Rows: 145*6 155*5
• DB Flat: 120*4
• Face-Pulls: 25*10 40*10

45 minutes

225 was too light on cluster, upped to 235 halfway through. 

May 6, 2013 Upper Body

• Bench Press (cluster): 280*1,1,1,1,1,1,1,1,1,1
• BB Underhand Rows: 225*5 245*3 - couldn't get wraps right
• BB Rows: 275*4
• Push Press: 225*1 - forearms tired
• Neutral Grip Pullups: 75*3 75*3 75*2
• Landmine Lateral Raises: 50*8 60*4

47 minutes

Blech. Just NOT in a good mood from something, and no energy, depressed.  Trash session.  Got the 280 on the cluster so that's good. Rows were meh, forearms were tired so I had trouble stabilizing on push press. Neutral grip pullups went well, lost a rep on 3rd set though, hung too long at the bottom. Landmines went well I suppose, want to keep the weight lower though and the reps up on them, that's what I prefer.  Session dragged, on account of malaise/depressed mood. 

April 30, 2013 Lower Body

• Deadlift (Cluster Set): 425*1,1,1,1,1,1,1,1,1,1
• Hanging Power Snatches: 135*1 150*1 155*1
• Power CLeans: 185*2 205*1 215*X
• Glute-Bridges: 315*3 405*3
• Ab-Wheel: 12

45 minutes

I always thought the idea of a cluster set on deadlifts was a bad idea.  It is.  It's just too much stress on my lower/mid back.  I'm still sore typing this up two days later.   Was shot for the o-lifting afterward.  Need to get better on cleans, I think I'm doing what I used to do with snatches, which is bringing the weight too far out in front of me, almost like a ballistic front raise or something, and then snapping the weight back onto my shoulders.   So since that piriformis/glute-medius pull/whatever as I noted before some exercises hurt, like leg-pressing, and glute-bridges. I haven't tried them in a few months, so decided to test it out.  It still hurts a little bit, like a shocking/stabbing pain in the lower back that shoots down my left leg still.  But it's about 80% reduced from last time I did them!  So that's good.  I could do them regularly again if I so chose to.  Yaaaay

April 29, 2013 Upper Body

• Bench Press (Cluster): 275*1 295*X 275*1 285*1 290*1 295*1,1,1 285*1,1
• Bench Press (Narrower Grip): 225*9
• Pendlay Rows: 165*10 185*6 205*6
• Push Press: 225*1 235*1
• Neutral Grip Pullups: 75*3 75*3 75*3
• Landmine Laterals: 55*6
• DB Incline: 110*3

Odd. Started the cluster with 275, was way too light, so went to 295 and got crushed, back to 275 which was too light, bumped to 285, worked back to 295, got it for a few, then rolled back to 285 for a couple more.  Will probably just do 285 next week. No idea what happened there. On the regular bench pressing, my pinky was just inside the knurling (or possibly my index, I'm not sure. I wrote it wrong in my log-book).   This for me is pretty far in.  I actually snatch and bench with the same width grip.  Rest of session went good, somehow I pulled the heck out of a muscle in my neck on the NG pullups, so I abbreviated the landmines & db incline work. 

April 25, 2013 Upper Body

• Incline Bench Press (Paused Rep) (Cluster Set): 245*1,1,1,1,1,1,1,1,1,1
• Pullups: 70*4 70*3 70*3
• Standing Press: 155*3 165*2 175*1
• Unilateral T-bar Rows: 165*4 175*3 185*3
• DB Flat Bench: 120*4 120*3

44 minutes

Wasn't sure I'd complete the cluster; then I realized I was going too high on my chest, was almost at the base of my neck.  It's MUCH easier the lower on your chest you go.  Last few reps were actually easier than the first few.  Took about 9 minutes total, so had about 45 seconds between reps.  Up weight next week on pullups.  Standing press I'm getting antsy, I know I don't prioritize it but I want to start pushing the weight up more on it.  Unilateral t-bar rows...probably going to go 155-165-175 next week, feel like I was torquing too much on the 185 set.  

April 18, 2013 Upper Body

• Incline Bench (Paused Rep) (Cluster Set): 240*1,1,1,1,1,1,1,1,1,1
• Pullups: 75*3 75*3 75*3 75*2
• Standing Press: 145*4 155*3 135*5
• Unilateral T-Bar Rows: 145*6 165*4 175*2
• DB Flat: 120*4 120*3

43 minutes

That cluster set was tough! Got it done though.  They're definitely working.  People have been commenting on how large I look lately.  That can usually come from cutting. Paradoxically the more cut you are the larger you look, since better defined angles & cuts between muscles makes them look larger than if there's a layer of fat over them.  But I notice it in my shirts & pants lately.  Especially my pecs & shoulders, most likely from the land-mine laterals, and cluster sets I have been doing.  My body has had to adapt.  My shirts are tighter now than at the start of this cut, and even though I have lost several pounds (mostly off lower body where I store fat) my pants actually feel tighter around my legs & ass. Unpostable pictorial evidence suggests it is most definitely not fat.  

Anyway, rest of workout went well, got another 3 rep set on pullups!  Did standard standing press today as well, felt good.  Used wraps on the unilateral t-bar rows, definitely lets me pull more weight. I want to concentrate on the stretch at the bottom on them next week, to make sure I'm getting all the way down.  Lost a rep on each set of db flat, but not surprised since the paused rep set was heavier, as well as the t-bars. 

April 16, 2013 Upper Body

• Bench Press (Cluster): 295*1,1,1,1,1,1,1
• Landmine Laterals: 50*10

So obviously everyone is aware of what happened in Boston yesterday, I don't post about my location often, but it's in Boston.  I go to the Sox game in the morning, then go out and watch the marathon.  I usually work my way right down to the finish line, and where the first bomb went off is pretty much exactly the point I get to every year.  Slept like shit last night, will probably sleep like shit tonight too.  Didn't have a ton of time here at all, and the cluster set dragged.  Plus my right trap muscle felt really tight/pulled and when I would arch my back it would hurt.   Did some landmine laterals after, and called it a day, as I had to get on my way.  Taking the week off from deadlifting, had done 7 straight weeks of it, will probably do sumo again next week since it was so much fun last. 

April 12, 2013 Lower Body

• Squats (cluster): 345*1,1,1,1,1,1,1,1,1,1
• Bulgarian Split Squats: 155*3 175*3
• Walking Lunges: 120*7 170*3
• Straight Leg Cable Kickbacks: 110*5 120*4
• DB Farmers Walks: 110*56 steps
• Seated KB Rope Pulls: 28kg, 52kg

45 minutes

I don't think I could have even done 347 for a cluster of 10.  That is without a doubt my peak on 10 rep clusters.  Feels good man.  Did some bulgarians after, then walking lunges. On the walking lunges I'm actually using a preacher bar, a regular bar would be too long and unwieldy.  I have to have friends/staff put the thing on my shoulders for the heavier sets though.  If you haven't tried walking lunges I highly recommend them.  It's hard to describe what it's like being fatigued, but not beat to piss, and then doing a set of walking lunges.  I don't sweat, ever, really.  I do these things and I am literally leaving a dripping trail of it behind me.  Those big heavy single-leg multi-joint exercises get you huffing & puffing.  I had forgotten about the straight leg cable kickbacks, those are another KILLER exercise, you have to clamp down your entire core while you do them to make sure you're not just swinging your hips to move the wait.   Did some farmers walks after, then seated rope pulls.   Basically tie the end of a rope to some kettlebells, walk away carrying the rope until it's fully extended.  Sit down and while remaining upright pull the rope towards you hand over hand.  Surprisingly taxing on the midsection.

Also, here's a video of straight-leg cable kickbacks.  The guy in the video doesn't go as far back as I do, and I don't let my foot hit the ground at any point during the set.  

April 11, 2013 Upper Body

• Incline Bench Paused Rep (Cluster Set): 225*1,1,1,1,1>235*1,1,1,1,1
• Pullups: 75*3 75*3 75*2 75*2
• Push Press: 205*1 225*1 235*1/2
• Unilateral bb t-bar rows: 145*5 155*5160*5
• DB Bench Press: 120*5 120*4

44 minutes

Well then. I like incline bench, I like paused reps, I love cluster sets.  Decided to combine all three. Started with 225, found it a tad too easy to I threw a 5 on each side after the 5th rep and finished it out.  Took about 40 seconds between each rep.  My chest feels swollen still, sore, and decimated. My whole upper body does after this. Probably the best Thursday workout I've had in ages.  Pullups went well, I'm happy even though numbers are the same as last week, the paused reps really drained my whole upper body so I'm ok with staying pat on them.  Push pressing....honestly after pullups & incline bench my upper body, triceps, and shoulders are just toasted and I have no explosiveness. Putting them back on Mondays with flat benching & rows.   unilateral t-bars went great, starting to use wraps on the last couple sets of them because the weights are getting heavy.  Finished with flat bench using dbs...somehow got an extra rep on the 2nd set over last week.  Completely shocked on that one. 

April 8, 2013 Upper Body

• Bench Press (cluster of 10): 285*1,1,1,1,1,1,1,1,1,1
• Bench Press (paused rep): 285*1
• Pendlay Rows: 155*10 185*5 205*4
• Behind The Neck Presses: 135*7 145*4 155*3
• Neutral Grip Pullups: 70*3 70*3 70*3
• Landmine Lateral Raises: 45*10 55*5

46 minutes

• Jump Rope: 6 minutes

Got my cluster of 10 on 285.  Again taking a bellyful of air before a rep makes SO much of a difference.  The first few reps I grinded out because I wanted to see if it got any easier with air in the belly.  The next 7 were easier than those 3 by far.  If you're not sure what it means to take air into your belly; inhale deeply.  If you're chest puffs out you're doing it wrong. If your belly presses out, you're doing it right.  If you're having trouble, try laying on your back and focus on breathing in slowly, with a hand resting flat on your stomach. Visualize the air filling your stomach and making your hand rise up slowly.

So yeah, cluster went great, I think I may actually try 295 for a cluster this coming week.  Threw in Pendlay rows, getting better at them.  BTN Presses went a little better this week than last, getting back into the groove with them. Also added reps on the NG pullups, so that's good.  Dropped weight a tad on landmines since I won't to focus on getting reps in since I'm still new to them, I need to get my body used to the pattern with them.  Finished with more jumprope.  Hit 30 times!  Also got 20 a couple times, and 17 as well.  Will do it again Thursday.  I notice it hits my calves a bit when I do it.  Good times.  Also, weighed in at 203 lbs. post workout.