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cluster training cycle 2
This week I'm doing pyramid cluster training with the mad scientist muscle.
I did two days of of cluster training .. the workout Iä'm The exercise I'm most pleased with was bb bench press where I did 5 x 3 reps three times which equals 45 reps.
sets of three and 10 second rest between the mini sets. Two minute rests between the three sets.. So there really was just enough rest to be able to finish the exercise.
I used 60kg (my pb is 85kg) and I was happy that I did it with perfect form, touching my chest every time.
Now, two days later my chest is REALLY sore - I don't remember when it was this sore before. This is great since I don't think I killed myself with the exercises..
I'm looking forward the pyramid type of exercises. I love the variety and the progression in this program. I'm really learning a lot and I will use these systems forever..
I did two days of of cluster training .. the workout Iä'm The exercise I'm most pleased with was bb bench press where I did 5 x 3 reps three times which equals 45 reps.
sets of three and 10 second rest between the mini sets. Two minute rests between the three sets.. So there really was just enough rest to be able to finish the exercise.
I used 60kg (my pb is 85kg) and I was happy that I did it with perfect form, touching my chest every time.
Now, two days later my chest is REALLY sore - I don't remember when it was this sore before. This is great since I don't think I killed myself with the exercises..
I'm looking forward the pyramid type of exercises. I love the variety and the progression in this program. I'm really learning a lot and I will use these systems forever..
Comment
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Comment by JBF Coach Sarah on November 19, 2010 at 6:45am -
Strengthening the muscles around the knee will also help it I would think.
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Comment by Markku Niilo-Rämä on November 19, 2010 at 2:13am -
I was expecting the soreness for legs so I wimped out :) I did leg presses instead of db squats.. Now two days later I am really feeling it never the less.. I was pleased with the 150kg that I used.. I think my legs are finally getting stronger and my knee is not acting up.. I think it actually might be healing a bit..
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Comment by JBF Mentor Tom Mortensen on November 18, 2010 at 2:45pm -
Good to hear about your experiences with the Mad Scientist's program. Yes, the right kind of soreness is a good indicator, that you hit your muscles with the correct dose of exercise. Variety is the spice of life! Always good to add another tool to your belt :-)
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Comment by JBF Coach Sarah on November 18, 2010 at 12:30pm
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Sounds great :) got to love that soreness after a great workout!
Let us know how the Pyramids go for legs, lol - will you be able to walk even? A precautionary idea is to train legs Friday so you can rest over the weekend, lol.
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JBF Coach Sarah commented on Markku Niilo-Rämä's photo
bench
"Had that :) they're fine except not all that stable if you have a heavier weight you need to rack fast! Lol -"
Markku Niilo-Rämä commented on Markku Niilo-Rämä's photobench
"what I still need is this: http://www.gorillasports.fi/laitteet/10000122-kyykkytelineet.html
another almost 200 euros :( ..."
Markku Niilo-Rämä commented on Markku Niilo-Rämä's photobench
"Thanks for the warning.. I won't be trying to do any PR's unless I have a spotter.. my son is really excited about the system so we should have fun..Luckily I have access to a gym that has a rack system that is very safe..
This…"
JBF Mentor Tom Mortensen commented on Markku Niilo-Rämä's photobench
"Yes, that's nice. You can do your workout whenever and however you like. Just be careful if you workout alone, with no-one to assist you if things get too heavy, you could get hurt. But I guess you know yourself and you limits well by now.…"
Markku Niilo-Rämä commented on Markku Niilo-Rämä's photobench
"Got finally a barbell home and enough weights (140kg system). Now I have a really good system at home and I am excited to go!"
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