Pairings: What to Wear with a Grandpa Sweater

Greetings everyone! Today's theme is experimentation! We're going to have a lot of fun experimenting and finding alternative ways to wear a vintage button up sweater. For an office chic look, pair it with a silk blouse and cropped pants with pumps. For a modern borrow-from-the-boys look, pair it with a classic white button up shirt and jeggings with loafer pumps. For an experimental look, turn the sweater backwards and pair it with corduroys and loafer pumps. Fashion is all about having fun and exploring creative ways to create personal style =D Featured Item - All Saints sweater Pairing #1 - All Saints sweater, Sisley silk blouse, Gap pants, vintage Ferragamo belt, and Christian Louboutin pumps Pairing #2 - All Saints sweater, MinkPink white button up shirt, Citizens of Humanity jeggings, Mulberry Alexa bag, and Christian Louboutin loafer pumps. Pairing #3 - All Saints sweater, Splendid gray tank top, JCrew corduroys, vintage braided belt, Louis Vuitton Neverfull bag, and Christian Louboutin loafer pumps.

Bebe Handbag

Whenever we think of purchasing a handbag, of the numerous things in mind, we need to take special care of three things, first, the price, second, the design, and third, the brand image. Although the priorities differ according to individual mindsets, this scenario is for those who think like a fashion guru. If you think of purchasing a Bebe Handbag, you would find that it priced to suit your budget, it is tailor made to suit all occasions, and that, the brand is a name to reckon with in the fashion circuit.

Bebe Handbags from the house of Bebe are perhaps the most sought after items in a woman's shopping list. Do you know why? Well, the answer is fairly simple. It is all because Bebe uses the right blend of ingredients to make a hit product.

Fendi

Talking of a hit product, it needn't be the best looking to captivate the minds of the end users. All you need is an ideal raw material, a handy cook and an honest, consumer centric approach and the rest is history. Bebe Handbags have all these ingredients and are therefore very successful.

Bebe Handbag

In a typical Bebe Handbag, the quality of leather is comparable to the best in the industry and the color combinations are in accordance to the consumer's choice. Similarly, the shape is in sync with the latest trend and the final product is a real head turner.

If we look at the shape, color and texture, the superior collections from the exclusive Bebe Handbags have a unique feature which is one above the rest. It has a unique style statement which is a class apart from the rest and has a classy touch which appeals to every fashion conscious customer. So, if you can get a classy handbag at an affordable price, there is no harm in taking your pick, for a Bebe Handbags has all the ingredients to make a hit recipe.

Bebe Handbags are crafted from the finest leather known to man and are always in sync with the latest trends and as far as the colors are concerned, they are rich, vibrant and positive in nature.

Bebe Handbag

If you are looking for discount Bebe Handbags, please visit: http://www.cybewire.com

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Cluster Training: The Athlete's Size and Strength Edge

All sport coaches would like big, strong athletes and most combative athletes want to be big and strong. However, most athletes and coaches run into a problem when training for both size and strength at the same time. The longer an athlete trains; usually they begin to hit a plateau with their current routine. They increase the volume (an increase in sets) or they increase the intensity (percentage of 1 repetition maximum, not perceived muscular discomfort), however they do not do both. Volume training is great for increasing muscle mass, and increasing strength-endurance, however it is not an effective method for stimulating neural (strength) gains.

Muscle mass is generally stimulated by neural gains. The higher the athlete's maximal strength levels, the higher the intensity used in repetition exercises can be used. Another problem coaches and athletes run into with neural training is the rest intervals must be higher in intensity training for recovery of the neural system (CNS).

The problem is in the old saying, a trainee can train hard (intensity) or train long (volume) but cannot do both. Some coaches, such as T-Nation's Chad Waterbury have proposed using a low(er) intensity 75-85% bracket and increasing the volume to accommodate this intensity bracket and a decrease in the rest intervals (i.e. 10 sets of 3 with a 6 repetition maximum, with 60 seconds rest intervals). While this is an excellent method and I am not putting it down, I feel there is a better way to work in a higher intensity bracket (80% to 100%) and utilize sufficient volume to increase both size AND strength!

Generally, novice athletes and trainees can make fantastic gains within the 60-70% intensity bracket, usually working their way to 80%. This 80% threshold rule is that strength generally is stimulated above this percentage and this usually calls for a decrease in sets and an increase in rest intervals. So our method will be working above this 80% threshold in every scenario.

Enter Cluster Training

Cluster training is not a new concept; in fact most Olympic weightlifters use this method without knowing it! Some very well know authors have done much to bring this powerful method to light such as Charles Poliquin, Christian Thibaudeau, and Mike Mahler to name a few. Olympic weightlifters must drop the weight to the ground after each repetition; this is followed by a short pause, and another repetition. Most Olympic weightlifters outside of the super-heavy weight division sport tremendously muscular, athletic physiques to go along with their incredible strength!

Cluster training allows the athlete or trainee to utilize intensity above the 80% threshold rule (generally even higher 85-100%), with sufficient volume to increase both strength and size (i.e. more reps at a higher intensity). However, this method is highly demanding on the central nervous system and is not recommended for beginners or high school freshmen and sophomores. While this is a powerful method, it should only be applied to ONE lift per movement group (horizontal push/pull, vertical push/pull, etc.) or ONE exercise per body part. Another caveat is that this method necessitates excellent spotters. If you do not have at least one good spotter, do not do this method. This is not a method that will be kind to an athlete if their spotter(s) decide to take a nap! Cluster training must also be broken into, not jumped into. I show will a progressive model to breaking into cluster training and moving into more advanced methods. Coach Thibaudeau breaks them into levels, level 1 consisting of three methods, level 2 consisting of three methods and level 3 consisting of two methods. For athletic purposes I will only be covering levels 1 and 2, level 3 will come at a later time.

Level 1

The first progression in cluster training is the extended 5s method, coined by Coach Thibaudeau. The goal of the extended 5s method is for the athlete to do 10 repetitions with a weight they can only do for 5 repetitions. Obviously this is an outstanding growth stimulus, as there is an increase in both intensity and volume (85% x 10 repetitions). An extended 5s set would go like this...

The athlete takes their 5 repetitions maximum (RM) and does 5 reps and then racks the bar. Resting approx 7-12 seconds (counted out loud by a training partner or spotter), the athlete then un-racks the bar and does another 2-3 repetitions. Upon racking the bar again, another rest of 7-12 seconds is taken, and a final 2-3 repetitions are performed. The goal of the set is to get 10 repetitions total. Generally an athlete will need two to three pauses to accomplish this. The athlete rests 3-5 minutes and repeats 3-5 times. This is an excellent introductory method to cluster training! Here is a summary...

Extended 5s Method

· Load- 80-85% of 1 RM or 5 RM (repetition maximum)

· Reps- 5 Reps with 5 RM, 7-12 pause, 2-3 Reps, 7-12 pause, 2-3 Reps

· Sets- 3-5

· Rest Intervals- 3-5 Minutes

· Target Goal- 10 Repetitions with a 5 RM

The next progression in cluster training is the classic cluster method. Charles Poliquin wrote about this method in his text Modern Trends in Strength Training (2001) and Mike Mahler has written articles on this method calling it Rest-Pause Training. Regardless of the name, it is a powerful and effective method. This method is best used for increases in relative and maximal strength and hypertrophy of the type II-B muscle fibers (the ones with the most potential for force and power output). This method uses a higher intensity bracket than the extended 5s method, usually 87-92% of 1 RM and attempts to hit 5 intermitted repetitions with that load. A classic cluster set would go like this...

The athlete would take their 3-4 repetitions maximum and performs 1 rep, racks the bar, 7-12 seconds pause, 1 rep, 7-12 second pause in the rack, 1 rep, 7-12 seconds pause, 1 rep, 7-12 seconds pause, and a final 1 rep, and a 3-5 minute rest. Usually 3-5 sets are employed. Here is a summary...

Classic Cluster Method

· Load- 85-92% of 1 RM

· Reps- 5 Total Reps, intermitted, 1, pause, 1, pause, 1, pause, etc.

· Sets- 3-5

· Rest Intervals- 3-5 Minutes

· Target Goal- 5 Repetitions with a 3-4 RM

The last progression in level 1 is the antagonist cluster method. This is basically a variation of the classic cluster method, with the exception being that the athlete alternates between to opposing exercises with minimal rest (the pause is taken by the opposing exercise being performed). Reps and sets still apply, however the execution of a set is a little different...

The athlete would take their 3-4 repetitions maximum and performs 1 rep of bench press, racks the bar, proceeds to do 1 rep of bent over barbell rows, 1 rep on the bench press, 1 rep of the row, 1 rep bench press, 1 rep of the row, 1 rep on the bench, 1 rep on the row, and a final 1 rep on the bench, and 1 final rep of the row and a 3-5 minute rest. Usually 3-5 sets are employed. Here is a summary...

Antagonist Cluster Method

· Load- 85-92% of 1 RM

· Reps- 5 Total Reps each antagonist exercise, 1 Rep Exercise 1, 1 Rep Exercise 2, etc.

· Sets- 3-5

· Rest Intervals- 3-5 Minutes

· Target Goal- 5 Repetitions with a 3-4 RM on two opposing exercises

· For those who need to know antagonists, examples would be horizontal push and horizontal pull (bench and row), vertical push and vertical pull (shoulder press and chin up), quad dominant and hip dominant (squat and good morning), arms (curl and triceps extensions).

Level 2

It goes without saying that a foundation of cluster training should have been built in the previous level prior to taking on the more advanced methods here!

The first progression of the second level is named after the late Mike Mentzer, a highly successful bodybuilder. I first learned the Mentzer cluster method through Coach Thibaudeau's excellent DVD on cluster training, and I continued to research it by reading Weight Training the Mike Mentzer Way. This is a very powerful method and should not be taken lightly. The goal of this method is to perform 4 to 5 total reps at 100-80% intensity. First the athlete will perform 2-3 singles in classic cluster fashion at 90-100% intensity and drop the weight approx 10% and perform another 1-2 repetitions with that weight in classic cluster fashion. For example...

The athlete takes 98% of their 1 RM and does 1 rep, racks the bar, 7-12 seconds pause, another 1 rep, 7-12 seconds pause, another 1 rep, 7-12 seconds pause, the spotter reduces the weight (in 7-12 seconds) and the athlete performs 1 more rep with this weight. Here is a summary...

Mentzer Cluster Method

· Load- 90-98% of 1 RM

· Reps- 4-5 Total Reps, intermitted, 1, pause, 1, pause, 1, pause, reduce weight 10%, 1 Rep

· Sets- 3-5

· Rest Intervals- 3-5 Minutes

· Target Goal- 4-5 Repetitions with a 1-3 RM

The second progression is called the drop set cluster. This is a blend of the classic cluster method and the Mentzer cluster method. Most trainees know what a drop set is, a descending scheme of dropping weight after performing some repetitions. The drop set cluster still uses high intensity (90-100%) and drops the weight 5-10 lbs per drop on single repetitions. Again 5 reps are the target goal. An example being...

The athlete does 1 rep with 98-100% intensity, racks the bar, and the training partner or spotters remove 5-10 lbs from the bar during the 7-12 seconds pause, the athlete does another single, Racks the bar, the spotters proceed to strip 5-10 lbs, athlete performs another single, racks the bar and more weight is stripped, athlete does another rep, racks and spotters reduce weight further, and athlete completes last rep. The drop set cluster allows a higher level of muscular tension, due to the repetition's slow speed and the rep is being performed at 100% maximal momentary strength (i.e. all muscle fibers are being recruited to lift the load) (Poliquin, Modern Trends in Strength Training, 18-19). A summary can be found here...

Drop Set Cluster Method

· Load- 90-100% of 1 RM

· Reps- 5 Total Reps, intermitted, 1, pause lower weight 5-10 lbs, 1, pause lower weight 5-10 lbs, 1, pause lower weight 5-10 lbs, 1 Rep, pause lower weight 5-10 lbs, 1 Rep, pause lower weight.

· Sets- 3-5

· Rest Intervals- 3-5 Minutes

· Target Goal- 5 Repetitions with a 1-3 RM

The final progression in level 2 is called the accentuated eccentric cluster method. Caution: this method will require a competent spotter! As you might know, I do like to accentuate the eccentric portion of an exercise (see Eccentric Training for Athletes article). This method combines the classic cluster method with an accentuated eccentric portion of the lift. Again, the set and rep scheme stays close to the classic cluster method, however during the eccentric or lowering portion of the exercise, the training partner will push down on the bar and release at the mid point. This requires a very skilled spotter! They should only apply enough resistance to have the athlete still lower the bar under control! If the bar is dropping like a bag of bricks, it is not helping the athlete it is hurting them! Here is an example...

The athlete would take their 3-4 repetitions maximum and performs 1 rep with the training partner applying pressure to the bar in the lowering portion, racks the bar, 7-12 seconds pause, 1 rep with the training partner applying pressure to the bar in the lowering portion, 7-12 second pause in the rack, 1 rep with the training partner applying pressure to the bar in the lowering portion, 7-12 seconds pause, 1 rep with the training partner applying pressure to the bar in the lowering portion, 7-12 seconds pause, and a final 1 rep with the training partner applying pressure to the bar in the lowering portion, and a 3-5 minute rest. Usually 3-5 sets are employed. Here is a summary...

Classic Cluster Method

· Load- 85-92% of 1 RM

· Reps- 5 Total Reps, intermitted, 1 with the training partner applying pressure to the bar in the lowering portion, pause, 1 with the training partner applying pressure to the bar in the lowering portion, pause, 1 with the training partner applying pressure to the bar in the lowering portion, pause, etc.

· Sets- 3-5

· Rest Intervals- 3-5 Minutes

· Target Goal- 5 Repetitions with a 3-4 RM

Advantages for the Athlete

In his Modern Trends in Strength Training (2001) text Charles Poliquin points out the advantages of using cluster training for athletes, this is what he wrote...

· A higher total number of repetitions with a higher mean intensity in the same amount of time as classic strength or neural based training

· Increased total training time under tension for the high-threshold fast-twitch fibers; a prerequisite for reaching hypertrophy of these selected fibers. This may seem contradictory to the concept of relative strength, but hypertrophy can be beneficial if it is done in the right motor units.

· Higher force/lower velocities repetitions-a prerequisite for inducing maximal strength gains.

Putting it together

Cluster training is without a doubt a growth and strength stimulus. But how do you incorporate it into a plan? Clusters should not be used for more than 3-4 weeks, or else the method will become stale and your body will have adapted to the method anyway. So the method must be integrated into a yearly plan or at least a periodized cycle.

If an athlete or coach utilizes a conjugate method approach, cluster training would fall into the plan as a Maximal Effort Method, due to its use of high loads. So one would essentially use it like this...

Max Effort Day

ME- Classic Cluster Method

Assistance work done using classic hypertrophy methods (2-4 x 8-12)

If the athlete or coach decides to utilize linear periodization, cluster training would fall within the Strength Phase bracket and each movement would be given the cluster training method.

Strength Phase

Day 1- Horizontal Push/Pull

Bench Press- Classic Cluster Method

Bent Over Barbell Row- Classic Cluster Method

If the athlete or coach is utilizing undulating periodization (i.e. rotating between various strength methods by weeks with a training cycle) cluster training could be used for maximal strength work.

Strength Weeks
Week 1 and 5

Day 1- Horizontal Push/Pull

Day 2- Hips Dominant/Quad Dominant

Day 3- Vertical Push/Pull

1 Exercise per Movement Group-

Classic Cluster Method

Cluster training is very versatile, and athletes can benefit from this method by increasing both strength and size. However, like any other training tool, this one should only be used in moderation due to the intense fatiguing effect it has on the Central Nervous System. Also this method requires competent spotters, a luxury some do not have.

Cluster training done properly can help to jump start new growth or new strength adaptations in athletes. It can also increase all ready existing levels of size and strength. Any athlete (with the proper foundation) can benefit from this style of training! Good luck implementing this method in your and your athlete's training!

Sources & Further Study

1. Poliquin, Charles Modern Trends in Strength Training (Self Published) 2001.

2. Thibaudeau, Christian (2005) Cluster Training [DVD].

Andrew Smith is a Certified Fitness Training through the International Sports Sciences Association and is currently working on earning a Certified Strength and Conditioning Specialist certification through the National Strength and Conditioning Association. He is a consultant to various HS sports teams, including sports such as football, and hockey. He is the founder of Modern-Athlete Sports Conditioning and he can be reached via email at Andrew@Modern-Athlete.com or his site at [http://www.Modern-Athlete.com]

Small Bulldozers For Sale

Sometimes, a little bit of muscle is all you need. If that's the case, then perhaps a small bulldozer is all you really need. Now, when you say small bulldozer, I'm assuming your not actually looking for a skid steer or a bobcat. Since those are really different machines. Mind you, they can do some of the same stuff, just not on the same scale as a real bulldozer, even if it is a small one. When I say small, I'm thinking of a d2, d3, or d4 Caterpillar sized bulldozer. That's still a pretty good sized machine, great for clearing trees or piles of dirt and wood from the farm.

You'd be surprised at some of the great prices you can get these for during the tough economic times, if you look around a bit. As long as the dozer has been maintained well, you should get quite a few good years out of even a used machine. That said, you may want to hedge your bet by sticking with the more reliable brand names when you buy. Caterpillar is likely the best know, and uses the same technology for it's big industrial strength dozers, as it does for it's smaller ones, so you should be safe with them.

Forsale

Other good manufacturers to consider, are Case, New Holland, Komatsu, John Deere, and Liebherr. They all produce good dozers. If you can, ask for a maintenance log, used by the previous owner of the machine. First of all, if they have a maintenance log, that's a very good sign. It suggests that they were doing at least minimum upkeep on their dozer. Secondly, it should give you a pretty good idea of what you'll need to do to keep your little dozer running.

Small Bulldozers For Sale

Small Bulldozers For Sale

Find more small bulldozers for sale, and even some small Caterpillar dozers for sale.

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Bulldozers For Sale

A Bulldozer Buying Guide

Bulldozers are the ultimate tool for heavy construction and demolition work. With their unbeatable traction on every imaginable surface, bulldozers are great for moving unwanted materials, grading, or knocking down buildings. You can get a bulldozer in a wide variety of sizes for whatever job you have in mind. As little as 40, or as many as 400 horses are available. This range of power should be sufficient for the smallest budget, up to the largest job. Bulldozers combine strength with agility and versatility. Their track drive systems, combined with an evenly distributed weight design allow dozers to go wherever their needed, and take their power with them.

Forsale

Size and power is not everything, when it comes to getting the right dozer for your job. Buying a dozer that's too big to get around your job site is not a good idea either. Blade size and type are important factors to consider when making your purchase decision. Clearing debris, grading roads, and knocking down derelict buildings are different jobs that require different blades.

Bulldozers For Sale

Choosing the correct brand of dozer can be a challenge as well. There are several good bulldozer manufacturers to consider, such as Komatsu , Caterpillar, New Holland, Rayco, John Deere, Liebherr, and Case. Each of these makers have several models worth considering.

For smaller horsepower jobs, New Holland has the D75, D85, and D95 dozers that range from 75 to 95 horsepower. Komatsu D31EX/PX-21, D39EX/PX-21m and D37EX/PX-21 come with some nice electronic controls. The ever popular Caterpillar are always good machines to consider, especially the D89T, and the D2 models.

Bulldozers For Sale

Find more bulldozers for sale, and even some Caterpillar dozers for sale.

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How To Find REAL Wholesale Dropshippers For Almost Any Product

With more and more people getting online, many of them are searching
for information on specific products that they are interested in
purchasing.

Thus one of the best possible ways to turn a profit online is
to find wholesale sources that will drop-ship thes products directly
to your customers who come to your website for more informatation.
Also you could set up ebay auctions to sell these products.

Fendi

BUT....

How To Find REAL Wholesale Dropshippers For Almost Any Product

Most of the wholesale sources ebooks, list of 10,000 drop shippers
etc. that you see being offered online just don't cut it. Either
they are full of links that lead to websites that are no longer
active, lead you to wholesalers who carry junk products (dollar store
items, as seen on TV stuff), or the price are too high for you to
make any profits.

Actually most of the time the so called wholesale sources you find
in these ebooks and lists are nothing more than “middle men”. They
are buying from the real wholesalers and then reselling the products
to you at a marked up price so they will make a profit.

But what if you could cut out the middle men and find real wholesalers
of brand name products at prices that will be profitable for you.
Well you can do this but it won't happen by depending on those outdated
ebooks and drop shippers list.

You need to find these sources your self. It could be as simple as
finding a porduct manufaturer or supplier and simply asking them if
they can drop ship the product directly to your customers. Some times
you may have to negotiate a deal to get them to drop ship for you.

Either way you'll make more money because you can get the in demand
brand name products you want at a good price.

So how do you find wholesale suppliers?

Just use the links below and you'll be able to find plenty of wholesale
sources that will drop ship for you, some of them in your own back yard.

http://www.yellowpages.com - Don't over look this as your number one
lead to wholesalers. Think about it for a second. Just about every
brick and mortar business in the United States is listed in the yellow
pages including wholesalers. Just use the "Search By Word" option and
type in "Wholesale" along with selecting your state from the drop down
box. You can also do a nation wide search.

http://www.surplus.net - This website lists lost of overstock and
pallet lots of surplus and refurbished merchandise at very good prices.
Theres lot products listed here and sometimes you can get 50%-80% of
the wholesale price.

http://www.alibaba.com - This is one website where you will be able
to find tons sources for product to sell. This site it HUGE chance are
if you search for aproduct type or brand name here you'll more than
likely find a supplier.

[http://www.globalsources.com] - The suppliers here are from all over the
globe. The majority of the suppliers here are the actual manufacturer
for the products they offer so you can get some really good prices.

http://www.ec21.com

This site is very similar to alibaba and the suppliers are located
all over the globe.

http://www.exportbureau.com -Legitimate businesses are listed here
and many of them are the manufactures of the products.

[http://www.fashions.net-Clothing] and fashion overstock, surplus and
salvage.

http://www.computers.org -Computers, Laptops, printers and related
product.

[http://www.made-in-china.com-Suppliers] and manufactures located in
china.

Other website worth a look are.

http://www.wholesale411.com

http://www.toysdirect.com

http://directory.google.com/Top/Business/Wholesale_Trade/

[http://www.fleamarketguide.com/wholesal.htm]

http://www.topwholesalesuppliers.com

http://www.wholesalehub.com

http://www.4wholesaleusa.com

http://www.wholesalecentral.com

http://www.andale.com - You can search for products here and it will
tell you the average selling price for of particular type of item
based on what is selling on ebay.

NOTES:

Always get a sample of the product you want to sell before you
actually start selling it to your customers. You need to inspect
the quality of the merchandise and make sure that your wholesale
supplier is actually selling the item or brand name that they say
they are.

This can be easily accomplished if your supplier sells individual
items.

If you supplier only sells in bulk try to get them to send you a
sample. If they won't do this they may not be a company that you want
to deal with especially if they are located overseas.

And never pay for your items by wire transfer, if you supplier ask
you to do this it is just best that you walk away because wire transfers
are not traceable and if your supplier isn't trust worthy you will not
be able to get your money back.

How To Find REAL Wholesale Dropshippers For Almost Any Product

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Find a Carrier Company Just By the Phone Number

It may seem like an impossible thing to discover, however, finding a phone carrier by using only a telephone number is absolutely possible. The trick is simply to find the right service to do it for you online.

There are usually two kinds of phone carrier search services. There are some that allow you to search for carriers using a cellular number, and those that allow you to search using a land line telephone number.

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It is much easier and more reliable to discover a carrier using a land line telephone number. When using a land line telephone number, it is usually as simple as typing in the number, and obtaining your result. In the case of cellular numbers, there is frequently a delay after the phone number was first registered, and not all sites list all numbers. Furthermore, now that number portability exists, it is common for numbers to have been transferred to different carriers without registering that way on the reverse phone carrier searches.

Find a Carrier Company Just By the Phone Number

To perform a search for a carrier by using the phone number, simply type the telephone number into the search field, and then click "search". This will bring you to another page with your results.

Typically, the search will provide you with the carrier. However, some search services will also provide you with reverse phone lookup information as well. So your search page will provide you with the carrier, the name associated with the telephone number, the address associated with the telephone number and, on occasion, even a map and directions that show you how to get there from your current location.

This information can be very beneficial for a number of reasons, if only to discover whether you have the same phone carrier as the person that you want to call so that you can use a same-carrier-only calling plan. Naturally, you may have many other reasons for wanting to know the phone carrier of a telephone number, but no matter what they may be, finding out the information you need is just that simple.

Find a Carrier Company Just By the Phone Number

Travis Craig writes informative articles about phone number searches, area codes layouts, and how to find out more information about them. To find more information on the caller location of any U.S. phone number--including more about free reverse phone lookups--visit http://www.FreeCellPhoneLookups.com

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