TacticalBarbell.com

10/23/16-10/30/16
Week off.

Did some testing today due to switching to the sub-cluster. So far so good. Except.. the front squat. I should remember that FS numbers are lower than back squat. Feel stupid Also, OHP would be bad idea due to my low ceiling. I hit the studs on my basement ceiling with pressing and it woke up whole family

Anyway, here is my plan for the next sub-cluster.

- DL from 3.5in blocks - 1set, 3reps.
- Front Squat - 3-5sets
- Weighted Dips - 3-5sets
- Seal Rows - 3-5sets
- All exercises are super-sets.
- GC mostly for HIC.

I might keep min sets since the DL is back into the mix. I will try to hit the DL as very 1st move to get it done and will proceed with the rest of the cluster. It might not work, though..

So.. It might look like:

1. DL- 1 set
2. RI - 3-5min
3. FS
4. RI - 2min
5. Dips
6. RI - 2min
7. Seal Rows
8. RI - 2min
Repeat 3-8 for ## of sets.

Any thoughts or comments are appreciated!

Meanwhile, I am back to week off activities: Fathers walks with twins in car seats, Stroller push/pull, Good mornings with twins, and Goblet squats with twins.

Barkadion wrote:10/23/16-10/30/16
Week off.

Did some testing today due to switching to the sub-cluster. So far so good. Except.. the front squat. I should remember that FS numbers are lower than back squat. Feel stupid Also, OHP would be bad idea due to my low ceiling. I hit the studs on my basement ceiling with pressing and it woke up whole family

Anyway, here is my plan for the next sub-cluster.

- DL from 3.5in blocks - 1set, 3reps.
- Front Squat - 3-5sets
- Weighted Dips - 3-5sets
- Seal Rows - 3-5sets
- All exercises are super-sets.
- GC mostly for HIC.

I might keep min sets since the DL is back into the mix. I will try to hit the DL as very 1st move to get it done and will proceed with the rest of the cluster. It might not work, though..

So.. It might look like:

1. DL- 1 set
2. RI - 3-5min
3. FS
4. RI - 2min
5. Dips
6. RI - 2min
7. Seal Rows
8. RI - 2min
Repeat 3-8 for ## of sets.

Any thoughts or comments are appreciated!

Meanwhile, I am back to week off activities: Fathers walks with twins in car seats, Stroller push/pull, Good mornings with twins, and Goblet squats with twins.

Can you explain what you mean by sub-cluster?

Love those twin lifts btw!

Green2Blue wrote:Can you explain what you mean by sub-cluster?

Oh.. yes. Sorry for the confusion..

My "main" cluster has "main" lifts: SSB Squat, BP, WPU. My "Sub" cluster has "secondary"/"assistance" lifts. I try to implement following scheme: 12 weeks of "main" cluster following by 6 weeks of "secondary" cluster -> repeat.

So my next "sub" cluster will be FS/Dips/Rows. I will get back to SQ/BP/WPU after that. DL is kind of exception.. I like to pair it with FS. I will add swings to the main cluster, though.

Green2Blue wrote:Love those twin lifts btw!

Barkadion wrote:

Green2Blue wrote:Can you explain what you mean by sub-cluster?

Oh.. yes. Sorry for the confusion..

My "main" cluster has "main" lifts: SSB Squat, BP, WPU. My "Sub" cluster has "secondary"/"assistance" lifts. I try to implement following scheme: 12 weeks of "main" cluster following by 6 weeks of "secondary" cluster -> repeat.

So my next "sub" cluster will be FS/Dips/Rows. I will get back to SQ/BP/WPU after that. DL is kind of exception.. I like to pair it with FS. I will add swings to the main cluster, though.

I like it. I ask because I'm contemplating something similar.

Green2Blue wrote:

Barkadion wrote:

Green2Blue wrote:Can you explain what you mean by sub-cluster?

Oh.. yes. Sorry for the confusion..

My "main" cluster has "main" lifts: SSB Squat, BP, WPU. My "Sub" cluster has "secondary"/"assistance" lifts. I try to implement following scheme: 12 weeks of "main" cluster following by 6 weeks of "secondary" cluster -> repeat.

So my next "sub" cluster will be FS/Dips/Rows. I will get back to SQ/BP/WPU after that. DL is kind of exception.. I like to pair it with FS. I will add swings to the main cluster, though.

I like it. I ask because I'm contemplating something similar.

Thank you. I want to make my 2nd "Sub" cluster with unilateral movements. It will be next year, though

10/31/16
Black OP block#2 (Sub-cluster)
Week#1, Monday

Lifts

DL - 1x3, 235
RI - 3min

Front Squat - 5x5, 135
Dips - 5x5, BW
Seal Rows - 5x5, 140
RI - 2-2.5min

11/01/16
Black OP block#2 (Sub-cluster)
Week#1, Tuesday

GC2 (Modified)

10 TRX Face Pulls
10 Burpees
10 Squat jumps
10 Plyometric push-ups
….9/8/7/6/5/3/3/2/1

18min

* Note
10-6 Plyo push-ups
5-1 Yoga Push-ups

No jokes with this drill

Good man..... a favoured protocol is 10 - 1.