PR Abducted by robots

Paused DL
60*5 (paused RDL)
60*3
100*3
120*3
140*3
160*3
180*(2+2+2+2+2) -belt-

Clusters on the top sets, 45 second rests. The most pleasant ten reps at 180kg I've had in a long time.

Paused seated DB press
15*8
20*8
25*8
30*8
35*6
30*6 (tng)

Seated cable row
(three sets)

... supersetted w laying leg raises with OH plate hold
 
Shoulder warmup

Paused bench
50*8
60*8
70*8
80*8
90*3
100*3
110*3
115*1
120(1+1+1+1+1)
110*(3+3+3)

Front squat
60*3 (paused)
60*3
80*3 (paused)
80*3
100*3 (paused)
100*3
120*3
130(2+2+2)

Cable flies
(four sets)

... supersetted w plate side raises and one-armed tricep extensions

Hey man clusters are the shit.
 
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Paused squat
60*5
80*5
100*3
120*3
140*3
150*3
160*1
100*8

Paused SOHP
40*5
45*5
50*5
55*5
60*5
65*5*3

Paused DB flies
8kg*8
12.5kg*8
17.5kg*8*3

Bunch of one-armed tricep extensions, facepulls and arm adductions (the latter for shoulder health)
 
Laying Lu raises

Paused bench
60*5*2
80*5*2
100*5
110*2*2
100*(5+4)

Trash bench, but in my defense the bar felt really icky and I think the rack is crooked. Whatever - I'll take another bar or do bench somewhere else next time and see whether my excuses hold water.

Paused DL
60*3
100*3
140*3
160*(3+3+3+3+3)

Dips
BW*10*4

... supersetted w laying leg raises
 
Paused bench
40*5
60*5
70*5
80*5
90*5
100*(5+5+5)
100*(5+5+5)
100*(5+5+4)

CLUSTEEEEEERRRRRRSSSSSSS

Front squat
60*3 (paused)
80*3 (paused)
90*3 (paused)
100*3 (paused)
110*3 (paused)
120*(5+5+5)

Pullups
BW*10*3 (tng)

... supersetted w laying OH hold leg raises and one-legged calf raises
 
Back on it after an Easter break...

DL
60*5
100*5
130*5
160*3
190*(2+2+2+2+2) -belt-
190*1 -belt-

Planned a second cluster set but very quickly felt that that would have been an overreach. Still learning the ropes on appropriate clusters!

Paused SOHP
40*5
50*5
60*5
65*3
72.5*3
75*(3+3)
70*(3+3)

Paused DB flies
6*7
9*7
12.5*7
17.5*7*3

(topsets supersetted w laying deficit leg raises)

Some one-armed tricep extensions
 
Last edited:
Paused bench
40*5
60*5
80*5
100*3
110*(3+3+3+3)*2

Great mustard on these. Cluster sets are magic for my bench.

Paused front squat
60*5
80*5
100*3
120*(3+3+3)*2

Fuckin great depth.

DB rows
42.5*15*3
 
Paused SOHP
40*5
50*5
60*5
70*3
75*(3+3+3)*2
50*(7+7+7)

I fuckin love clusters. Getting 'em dialed in on the SOHP.

Paused squat
60*5
80*3
100*3
120*3
140*(3+3)

Pullups
BW*10*3
BW*8

Plus two sets of EZ-curls
 
Paused seated DB press
12.5*7*2
17.5*7*2
22.5*5
27.5*5
32.5*(4+4+4)*2

Paused DB flies
(two warmup sets)
12.5*7
17.5*7
22.5*7*3

Paused pullups
BW*(5+5+5+5)*2

Mind the omohyoids. Internal rotation. Lean back. Lead with the scaps.
 
Last edited:
DL
60*5 (paused RDL)
60*5 (SGDL)
100*3*2
140*3*2
160*3
180*(3+3+3+3)*2 -belt-

Paused bench
60*7
80*7
100*3
120*(2+2+1)

Pressed for time...

DB side raises
(three dropsets)

Plate front raises
(Two dropsets)
 
Treadmill
2km @ 11kmh

Laying Lu raises
(three sets)

Paused bench
40*5
60*5
80*5
100*5
115*(3+2+2+2)
115*(3+3+2+2)

Paused dips
BW*(7+7+7+7)
BW*(7+7)

Seated cable rows
60*12
70*12*2
70*10*2

Facepulls
12.5kg*15*4

... supersetted w front plate raises (10kg*15*4)
 
Paused front squat
60*5
80*5
100*3
125*(3+3+3)*2

Squat
100*10*2

Paused bench
60*5
70*5
80*5
90*5
100*(6+6+5)
100*(6+5*+4)

*= fumbled the rerack on the 6th rep eventhough I had the rep itself.

Pullups
BW*(8+8+4)

Lat pulldowns
70*(8+8+7)*2
 
Paused SOHP
30*5
40*5
50*5
60*5
65*(5+5+5)*2
50*(8+8+8)

Paused DL
60*3
100*3
140*3
160*3
180*(3+3+3)

Bent over plate overhead raises supersetted w back extensions
(three sets)

Side crunches
(two sets)
 
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