danki's Cluster F$#* Log

[danki]

8/11 "upper"

1)Pullup (+40) 5,3,3,3,1
2)Rolling tricep ext (75s) 10,6,4
3)Seated face pull (90) 10,6,4
4)30 deg Inc (75s) 10-6-4
5)Hammer curls (40s) 10-6-4-4

[danki]

8/12 "lower"

1)BB reverse lunge (135) AMRAP in 8:00 70 reps
2)BB hip thrust (225) 12-12-12-10-10-10-10 [45 sec between]
3)Leg press (3plates per side) 12-12-12-10-10-10-10 [45 sec between]

[danki]

8/13 "upper"

1)Pullup (BW) AMRAP in 5:00 32 reps
2)DB bench "no lockout" (75s) 12,12,10,10,8 [45 sec between]
3)Incline Rolling tricep (60s) 12,10,10,10,8 [45 sec between]
4)Seated cable row (150) 10,10,8,8,8 [30 sec between]
5)Biceps

[danki]

8/15 lower

1)Deadlift (315) 5x3 [on the minute]
275 (5x3) [ on the minute] >>>>> Switch to rack deadlifts from now on.

2)Hip thrusts (225) 50 reps AFAP (1:55)
3)Leg press drop sets (wide, high, low)
3 sets (10 plates total) x 8 / (7 plates total x 8) / (4 plates total x 8)

4)Leg curls 1 all out drop set (140-70) 8-8-8
5)Leg ext 1 all out drop set (120-50) 8-8-8

[danki]

8/16 "upper"

1)Rolling tricep ext
-up to 90s x 5
-60s x 12,10

2)DB bench
-up to 80s x 2x10

3)Seated cable rows (180) x 2x8
130 x 10,10

4)Farmer's walks (60s) 5x2 trips [~ 1 minute duration / 1 minute rest]

[danki]

8/17 "lower"

1)BB reverse lunge (185) 12-5-3 [45 sec between]
2)BB hip thrust (285) 4x12 [45 sec between]
3)Machine abduction 3x10 up to 190
4)Leg press feet close - up to 4plates per side x 10-5-5-5

[danki]

8/18 "Upper"

1)Pullup (+45) 12x2 in 12 minutes
2)Rolling tricep ext. (45s) 50 reps AFAP [2:45] 25-10-8-7
3)DB bench (no lockout, slow controlled with pause at bottom) - up to 100s x 2x5
4a)Seated facepull - up to 90 x 2x5
4b)Band pull-aparts (orange mini and red bands) sets of 10-15

[danki]

8/19 "upper"

1)Sumo rack pull (mid-shin) (315) 10x3 "on the minute"
2)BB rev lunge (185) 3x8
3)Leg press
Wide - deep - no lockout - up to (5plates/side) x 10
Narrow - deep - no lockout - up to (4plates/side) x 10
Pump sets (2plates/side) 10-10-10

[danki]

8/20 "upper"

1)Farmers (no straps)
100s x 2x2
100s x 4x1

2)Tricep ext
-up to 40s x 5
-arc press up to 80x5

3)High incline Db press (no lockout ) - 40s 20-8-7-5 [30 sec rest between]
4)Seated high cable row (120) 20-8-7-5 30 sec between

[danki]

8/22 "lower"

1)BB rev lunge (155) 4x5/leg [60 sec rest]
2a)BB hip thrust (305) 4x12
2b)Band side walks
3)Leg curl
4)Machine leg press

[danki]

8/23 "upper"

1)Weighted pullups
(+45) 6x3 [60 sec rest]
BW 2x5 ----Next time lighter

2)High incline DB bench
-up to 80s x 5

3a)DB jm press - up to 50 x 8
3b)Lying band pullaparts

4)Farmers walks (60s) 8 trips, 2- 2- 2- 2 [30 sec between]

[danki]

8/24 "lower"

1)Rack Sumo deadlift mid shin (185) 20-5-5-5-5
2a)Abduction machine 5-5-30
2b)Abs
3)Leg press machine
- up to full stack x 10
-full stack x 20

[danki]

8/25 "upper"

1)Farmer's with straps (70s) x 8 trips - 2-2-2-2 [no straps] 30 sec between
2a)DB JM Press (60s) 3x6
2b)DB tricep ext (30s) 3x6
2c)Pullup pause at top 5x1
3a)Machine incline press (45/side) 20-8-6-6
3b)Band pull apart (red) 15-8-8-8
4)Pulldowns (105) 20-5-5-5-5
5)DB hammer curls (20s) 1x20

[danki]

8/26 "lower"

1)BB hip thrust (275) 20-5-5-5-5 [30 sec between]
2)BB rev lunge (95) 20-5-5-5-5
3)Leg curl (110?) 20-5-5-5-5
4)Abs - leg raises 4x30 sec
5)Leg press machine close stance (max weight) 4x15-20

[danki]

8/27 "upper"

1)Farmer's (80s) trips- 6-2-2-2-2-2
2)Pullup 1x12
3)Pulldown (120) 5-5-5-5
4)DB floor press (90s) 1x12
5)Machine press (110?) 5-5-5-5

6a)DB curls (30s) 4x8
6b)Leg ext. (80) 4x8
6c)Band Pull-apart 4x8

[danki]

8/29 Lower

1)Rack sumo deadlift (205) 20, 5-5-5-5
2a)machine abduction - heavy set of 10 (full stack)
1x30
2b)Abs
3a)Walking lunge BW x ~40 yards
3b)Machine leg press sets x 10-20

[danki]

8/30 "upper"
1a)Pullup 10,9,8
1b)DB floor press (90s) 8,7,6
1c)Farmers (80s) 3x4 trips

2a)Tricep pressdowns (~80?) 5x20
2b)DB hammer curls (~15s) 5x20

[danki]

8/31 "lower"

1)BB hip thrust
-pause at top and slow eccentric, up to 6RM (345)
295 x 20 --> BW x AMRAP in 60sec. (40 reps)

2)BW back ext. 3x15
3)Abs
4)Lying leg curl (40-50) 5x20
5)Leg ext (40-50) 5x20

[danki]

9/1 "upper"
1a)Cable row - up to 5rm (210)
1b)DB floor press - up to 5rm (110s)

2a)Cable row (180) 10,8,6,6
2b)DB floor press (90s) 10,8,6,6

3)Farmer's (100s) 3x3 trips
4)Farmer's (65s) 16 trips AFAP (5-3-3-3-2) [6 mins]

[danki]

9/2 "lower"

1)Rack sumo deadlift (225) 10-10-5-5-5-5 [30 sec between]
2)High stepups (BW) 20-5-5-5-5 [30 sec between]
3)kneeling pallof press - up to #10? x 8
4)Seated leg curl (55?) 5x20
5)Leg ext. (50?) 5x20

[danki]

9/3 "upper"

1a)DB floor press slow eccentric (100s) 3x5
1b)Farmers (110s) 3x2 trips

2a)Row 3x5-5-5-5 (90?)
2b)Seated facepull 3x5-5-5-5 (40)

3)Machine sh. press 3x5-5-5-5 (80?0

4a)Tricep pressdowns (70-80) 3x20
4b)Cable biceps (40-50) 3x20

[danki]

9/5 "lower"

1)BB hip thrust (325) 3x10-5-5 [20 sec between clusters]

2)Rack sumo knee height (185-205) 3x10-5-5

3a)Seated leg curl 4x10-5-5-5-5
3b)Leg ext. 3x10-5-5-5-5

[danki]

9/6 "Upper"

1)Pushups - AMRAP in 3:00 [60 reps] 25-15-10-7-3
2)Pullups (BW) 5 reps per minute for as many minutes as possible - [10 minutes]
3a)DB JM press (30s) 4x5-5-5
3b)DB hammer curl (25s) 4x5-5-5

[danki]

9/7 "lower"

1)SQUAT (225) AMRAP in 5:00 [35 reps] 10-8-7-5-5-5
2)Leg press (4plates/side) 7 reps per minute x 10 minutes
3a)Walking lunge/Reverse lunge 4x10-10-10
3b)RKC plank 4 x 10 secs
4)Seated calves 3x5-5-5

[danki]

9/9 Upper

1)DB bench (90s) 5 reps per minute x 10 minutes
2)Pulldowns (135) AMRAP in 5:00 [58 reps]
3)Machine bench clusters4x5-5-5-5
4a)Band pull-aparts 4x5-5-5-5
4b)Cable curl 4x5-5-5-5

[danki]

9/10 "lower"

1)Sumo deadlift - up to 305x5
2a)Sumo deadlift (245) 3x5-5-5
2b)BW glute bridge 3x10-10-10
3)Bike sprints
4x20 sec @ level 20
2x40 sec @ level 17
4a)Goblet squats - up to 60 x 5-5-5, BW x 50
4b)Band walks

[danki]

9/15 Lower (heavy with eccentrics)

1)1-leg eccentric leg press
-first machine, maxed out weight x 5
-second machine, 270? x 3x5

2)Machine press 1-arm eccentrics
-70 x 3 x 5

3)DB shoulder press standing
-up to 1-arm (60) x 5

4)Walking lunges
- up to 90 x 12

5)Bike sprints
5x20sec
1x20-20-20

6)Tricep creepers 2x12

7)Pushups 50 reps RP

[danki]

9/16 Pull

1)Sumo rack pull mid shin - up to 355x8, 225x5-5-5
2a)Hang snatch high pull
2b)Jump lunges
3a)Abduction machine
3b)Pulldowns

[danki]

9/18 Push

1a)BB hip thrust (225) 5x20
1b)1-arm sh.press 5 sets 50-65 x 6-10

2a)1-leg press 8x10 - up to level 12
2b)Pushups 8x10

[danki]

9/19 Pull

1a)Rack sumo deadlifts (3-step height) 255 x 3 x 5-5-5
1b)Pullup BW x 3 x 5-3-2

2)1-leg leg press (high) 3x10

3)Rows

4)Farmer's