What the heck is a Dynamic Bench Cluster? That's a good question. I had been thinking about it and decided today would be a good day to experiment. It's good that I have some great training partners who will do what I do without too many questions.
Here's how you perform a "Cluster" set.
Once you have your bench set up ready, unrack the weight. Remember to keep everything TIGHT from the floor up.
- Drive your heels (feet) into the floor
- Push out on your knees
- Hard lower back arch (if your ass comes off the bench, so be it. You're not competing so who gives a shit?)
- Shoulderblades stuffed into your back pockets (Retracted and depressed)
- GRIP the bar hard and pull it apart
Hold that tight position for 10 seconds.
Then blast off three dynamic reps. 1...2...3. in a three count of faster
Hold the bar up in the un-racked position for another 10 seconds, making sure you are constantly adjusting the tightness in your body.
Perform another three reps.
Hold one more time for 10 MORE seconds, again making sure you go through the checklist before blistering off the final three reps, making up ONE CLUSTER SET.
Yes, you will be doing a total of nine reps per set!
Because I was experimenting with it today for the first time, I did 10 sets with a lighter weight (more like 40% of max) and probably should have gone a wee bit lighter. I don't know, we'll see...
The important thing to remember along with all the posture things, is to move each of the three rep combos in that three-second or faster range. If you get tired and the sets are slowing down, then either lighten the weight up even more OR...cut the total sets once you can't maintain SPEED.
Today's Training:
Cycle
Warm-up:
- 3" Plank: 1 minute
- Plank: 1 minute
- Push-ups: 15
- Isometric Chin-up: 20 seconds Hold at the top of the motion
- Dead Hang: 45 seconds
- 45-degree Back Extension: 10 reps
- Ab Wheel: 3x12
- BOSU Sit-up: 100
DB Lateral Raise: 4x12
Cable Cross Over: 4x12
C/S DB Rear Delt Raise: 4x12
Dynamic Bench "Clusters": 10x3-3's