Clusters are a cheat code for tonnage. This athlete went 280 for 3x1+1+1+1+1 20 seconds rest between reps and 2.5 min rest between sets. His previous 1RM was 270 at the end of December. Goodpasture Football

Shout to @Coach_Z_Ruot for helping me out with these!

@GoodpastureTNFB Yea that ain’t a rep tho. Hips way off the bench. Bouncing weight off the chest. Barely getting stronger at that point. The whole point is to use the weight as leverage to push your body against the bench. That’s how you generate real force.

@GoodpastureTNFB I've been liking clusters lately, specifically with bench. I don't love unracking twice with back squat as it creates some fatigue.

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@GoodpastureTNFB Used to do this in the 90's. 315 3 times then once each.

@GoodpastureTNFB I have learned more about building strength on X in the last month than I have my entire training career. I appreciate posts like this.

@GoodpastureTNFB did we just discover this or

@GoodpastureTNFB Why is he close gripping it and why is his lower body so out of control?

@GoodpastureTNFB Coach, is this based off previous max or current max? When would you recommend doing this in a cycle?

@GoodpastureTNFB We get estimated 1RM off AMRAP top sets and change maxes as we go. We did that for 6 weeks and now 3 weeks of clusters . These are at 90% of his current estimated 1RM

@GoodpastureTNFB What is old is new, Rest Pause Training!