Dead Bench Press Cluster

[dara]

What are your thoughts on dead bench press and cluster sets?
Start point: 85% of 1 RM
3x5 (1/1/1/1/1)
30 seconds between reps 3x1/30/1/30/1/30/1/30/1/
3 minutes between sets 1x5/3/1x5/3/1x5
Progression is like double progression add small increasments
Exemple:
W1 100 kg 3x5 (15)
W2 102 kg 2x5 1x3/Failure (13)
W3 102 kg 2x5 1x4/Failure (14)
W4 102 kg 3x5 (15)
W5 104 kg...
This method is good for starting strength of the chest and explosive strength and power i think.
85%+ should recrute high treash motor units and fiber tipe IIa/IIx doing it with explosive intension concentric.
Will high trashold unit stay activated trought eccentric part if incorporate 5 sec duration because we are stronger in eccentric part of the lift?
With longer eccentric time under tension mechanical tension is greater on fibers which are more damaged (micro tears) when are they longering under tension, is this good for miofibrylar hipertropy and should it be incorporate?

[mgil]

Probably like a lot of things: rotate in the work, take the adaptations, then pivot to something new if needed to restart progress.

[KarlM]

How do we read the program notation?

[James]

3x5 (15) would be 15 singles with three minutes rest between clusters of five which has 30 seconds between reps.

2x5 1x4/Failure (14) would be 14 singles in three clusters with the third being a failure to get a rep after 30 seconds rest.

[Hanley]

What are your thoughts on dead bench press and cluster sets?

Just try it. My primary motivation for lifting/training is implementing ideas and discovering what works and what bombs.

[EricK]

What are your thoughts on dead bench press and cluster sets?

Just try it. My primary motivation for lifting/training is implementing ideas and discovering what works and what bombs.

Why you no log?

[Hanley]

What are your thoughts on dead bench press and cluster sets?

Just try it. My primary motivation for lifting/training is implementing ideas and discovering what works and what bombs.

Why you no log?

I'm...in the programming-idea-development phase. Implementation (and logging) will ensure shortly.

[editor's note: he isn't logging because he's fat and weak]

[EricK]

What are your thoughts on dead bench press and cluster sets?

Just try it. My primary motivation for lifting/training is implementing ideas and discovering what works and what bombs.

Why you no log?

I'm...in the programming-idea-development phase. Implementation (and logging) will ensure shortly.

[editor's note: he isn't logging because he's fat and weak]

Well, tell your editor I think you're cuddley and sweet.