[quote]Christian Thibaudeau wrote:
So I was playing around with some trap bar deadlifts today, hit my max (low handle PR, bit of a grinder) and dropped down to 90% for my clusters, but instead of performing them in the usual manner (3 sets of max reps with 10-15 seconds pause between reps) I just performed one set of max singles with 30 seconds rest between reps. I got 12 reps, which is right around what I’d normally get over the 3 sets (more or less, depending on how heavy the max was), but I did it in under 8 minutes, which is at least a couple minutes less than is normally the case (anywhere from 10-15 depending on how I feel).
So, same volume in less time = higher density at same intensity.
My immediate thought is that this is a positive thing. Anybody have any corroborating or conflicting opinions about that? Christian, how do you feel about performing clusters in this manner?[/quote]
Yes, I call that a giant cluster. It was included in the original indigo strength program. I like this method and used it extensively when I was competing in olympic lifting. It works well for sure, might have to revisit it for the layer system![/quote]
Alright, excellent. I’ll be guinea pigging this for the next six weeks to see how it works within the context of the system.[/quote]
I guess you could try it for the assistance exercise, that way it shouldn’t interfere with the main layer set up, and as it’s regulated depending on how well you do it shouldn’t toast you out.[/quote]
I’ll probably just do them in place of the regular clusters and see what happens. Intuitively, I’m guessing it’ll give me higher volume/density for High Pulls and Trap Bar Deads than the original structure, and maybe less so for the pressing exercises. Only one way to find out though.
Christian, just brainstorming here, but looking at the giant clusters set-up you posted above, I got this idea to hit a bunch of 5s at 70% in place of/as an HDL set. Again, trying to cram as much volume at a certain intensity into a given time frame as possible. I have a hunch this will stave off fatigue effectively and allow for a high level of density. What do you think? What would be the effect of such a structure compared to the HDL sets? Less fatigue, higher density = more strength/technical proficiency, but less hypertrophy?
Again, just thinking out loud here, really. Whole idea could very possibly be shite.