danki's Cluster F$#* Log

[danki]

1/18

[AM]

1. Pullups (BW) 6x3

[PM]

1. Pullups (BW) 3x3
2. BW Rows 2x10
3. Ring curls 2x10-12
4. KB Curls (10lbs) 4x20

[danki]

1/19

[AM]

1.TB Rack Deadlifts - mid shin
275 x 6
325 x 6
375 x 6

2. KB Z-press (24kg) 2x6
3. Heel Elevated KB front squat - first rep 5-8 second pause (53/35) 6x5
4. Same but no pause 2x15
5. Band TKE (red heavy band) 3x15-20

[PM]

1a. KB Sumo squat/deadlift (32kg) 10,12,14,16,18,20
1b. Ring Facepulls 10,12,14,16,18,20

[danki]

1/22

[AM]

1a)TB RDL (195) 3x8-10
1b)KB Sumo Front Squat (53/35) 3x6-8
1c)BW Heel Elevated squats 12,12,20
----- each exercise done back to back

2)Side glute extensions 2x10-12

[PM]

1a)Assisted Ring Dips 3x8-10
1b)BW Pushups 3x8-12
1c)Deficit wide grip deep pushups on knees 8,8,15
----- each exercise done back to back

2)Ring tricep extensions 3x12
3)Band tricep extension 2x20-25

[danki]

1/23

[AM]

1)BW Pullups focused on bottom 2/3 ROM 8,6,6
2a)KB rows (32kg) 3x8-10
2b)Pullup top hang iso 3x10 secs

[PM]

1.Hill sprints 5x10 secs @ 70-85%
2.Hill run 2 x 40 secs @ 70%

3.Hammer curls (22.5lbs) 3x8
4.Revers wrist curls 15lbs 3x12
5.DB Curls 15lbs 2x12
6.Gripper work CoC (T) 4x10-12

[danki]

1/24

[AM]

1) KB Press (32kg) 8x2
2) Mid height stepup (25+20) 6x4
3a) Gliding Leg Curl 3x8
3b) Band TKE (red band) 3x20+

-----

[PM]

1a)Pike pushup 4x5
1b)Ring Facepulls 4x12

2)KB sumo squat to BW heel elevated squat (35/25) 4x10 - 10

[danki]

1/25

1. Pullups (BW) 9x1 - done McGill style

[danki]

*** Switching to Upper/Lower 4-6x per week for more efficient workouts with supersets and exercise pairings. Also, for the most part will be starting with everything just 2 sets to near failure and adjust from there as needed.

1/26 Upper A

1a. KB Press (32kg) 2x8
1b. Ring BW Row - BWx15, +20x12

2a. Pushups (BW) 25,15
2b. Feet assisted ring pullups 12,10

3a. DB curl (22.5lbs) 12,8
3b. Band single arm tricep skull crusher (black)x20, (blue)x18

[danki]

1/27 Lower A

1. Sumo deadlift 257x4, 137x12 - go 167 or 207 next time
2. Single Leg deadlift (25) 2x15
3a. BW heel elevated squat 45, 45 -- add 25 lbs next time
3b. Frog pumps 25x50, 53x50 -- different exercise next time.
4. Calf pogos 3x10
5. Standing calf raise (bw) 1x20

[danki]

1/29 Upper B

1a. Pullups (BW) 8,8
1b. Ring Pushups (BW) 15,12
2a. KB Row (32kg) 15,13
2b. Semi Pike Pushups 13,13
3a. Ring Facepull 15,15
3b. Ring Curls 10,10

[danki]

1/30 Lower B

1. Rack Pull (275x6), (315x16), (315x12)
2a. Gliding Leg Curls 2x12
2b. Semi wide stance heel elevated squat (25/35) x 18, (25/35+40) x 15
3a. B-stance hip thrusts 2x15
3b. Ring assisted sissy squats 2x10-12

-----

PM - Some carries and hip stability stuff.

[danki]

1/31 Upper A

1a. Press (32kg) 3x6
1b. TB Row (195) 3x6

2a. CG Tricep Pushups 20,15
2b. Ring Assisted Pullups 12,12

3. Ring Tricep Skull Crushers 50 reps rest paused
4. DB Curl (22.5) 25 reps rest paused.

[danki]

2/1 Lower A

1a. Stepup (BW) 12"x15, 14"x2x15
1b. Band Chop - Red band 3x10
2a. 1-leg SLDL with band reaching - 25+blue band 2x10
2b. KB Sumo squat (24kg) 2x15 SLOW
--------
3. Heel elevated Squat (25) 2x30
4a. Side to side pogos 3x12
4b. Standing Calf Raises (BW)

[danki]

2/2 Upper A

1a. Pullups (BW) 3x6
1b. Ring Pushups (+40) 3x8
2a. DB thick handle row (70) 3x8
2b. Semi-Pike Pushups 3x8

-----
PM

1a. Ring Facepulls 4x25
1b. Band Triceps 100 total reps (50, 25,25)

[danki]

2/4 Lower B

1. 1-leg Glute Bridge - up to +50 2x10
2. Front Foot Elevated Reverse Lunge - 3x5 up to +25
3. Gliding Leg Curls 3x8
4. Ring Assisted Sissy Squat 3x8
5. TB Deadlift High Handle 95x10, 145x10, 195x3x10
6. KB Sumo deadlift (25) 2x25

[danki]

2/5 Upper B

1a. Press (24kg) -- 31 reps
1b. Pendlay Rows (185) 25 reps
--------------------- 10 min EDT circuit

2a. Pushup (BW) 3x12
2b. Ring assisted pullups 3x8

3a. Ring Triceps 2x12
3b. DB Curls (22.5) 12,9

4. Ring Facepulls 8 hard, 15 easy

[danki]

2/6 Lower A

1a. Swing (24kg)3x10
1b. Banded RDL (red+32kg) 3x10

2a. Hip hike 3x6-8 (tried figuring out how to weight these. Still needs some work)
2b. Step-up --> Front Foot Elevated Split Squat 3x10-10

-----

[PM]

1a. Seated 1-leg band curl (blue) 2x10-12
1b. Paused Squat with sandbag (50lbs) 3x10
1c. Band TKE (red) 2x20

[danki]

2/7 Upper A

1a. Pullup (bw) 3x7
1b. Ring pushup (+40) 3x10

2a. KB 1-arm row (32kg) 3x8
2b. Semi-Pike Pushups (bw) 3x8

[danki]

2/8 Lower B

1. TB Deadlift - up to 325x6, 235x2x12
2. Ring Sissy Squats (BW) 2x6, (+25) 2x6
3. Front Foot Elevated Reverse Lunge (BW) 2x12

[danki]

2/9 Upper B

1a. Pullup (+10) x 6, (+20) x 6, 5
1b. KB Press (32kg) 3x4

2a. CG Pushups (BW) 20,18
2b. Rack Chins (BW) 10,8

-----

[PM]

1. Ring Triceps 1x15
2. DB Curl (32.5) 1x10-12
3. Ring Facepull 3x15

[danki]

2/12 Lower A

1. Gliding single leg curls 3x6
2. Heel elevated squats (35)x6, (50)x6, (50+40)x6, (50+40) x 8
3. Banded hip hike (blue + 25lbs) 3x10
4. Glute focused stepups (BW) 2x10
5. Deadlift reps and stretching at 90lbs

-----

[PM]

Hill sprints and running for 20 mins

[danki]

2/13 Upper

1a. Press (32kg) 6x4
1b. Pullup (+10lbs) 6x4

2. 1-arm ring rows 2x10

3. Semi pike ring pushups 2x10

4. Ring Triceps 45 deg 12,10

5. Ring Facepull 45 deg 12,10

6. Side lying lateral raise to standing lateral raise (10lbs) 2x 8,8

[danki]

2/14/2024 Lower B

1a. Gliding Leg Curl 2x12
1b. Assisted Sissy Squat 2x12

2. Deadlift triples up to 375x3

3a. Glute bridge with band around knees 6x12
3b. Walking lunge or reverse lunge (BW) 6x6/leg

4. Standing Calves deep stretch (BW) 4x10

[danki]

2/15 Upper

1a. Pullup (+25) 3x3
1b. Front foot elevated KB Press (25kg) 3x5

2a. Pendlay Row (185) 4x6
2b. Pushups (BW) 4x12

-----
[PM]

1a. Plate Shoulder raise (10lbs) 4x10
1b. Ring facepull 4x10
3b. mini band pull-apart 4x10

[danki]

2/16 Lower A

1. Single Leg Gliding Leg curls 3x6

2. TB deep squats straight into KB Squats (185) x 3 x 5 / (53/35) 3x8

3a. Band resisted single leg deadlift (Red) 2x10
3b. Stepup (BW) 2x12

[danki]

2/19 -- Might be switching things to more of an "Easy Strength" style for a while. Its still an A-B I think.

[A]

1. Heel Elevated Trap Bar Squat - (145) 3x3
2a. Hand assisted OAP 2-3-5
2b. TB deadlift high handles, semi straight legs (145) 3x10
3. 1-arm ring rows 3x5

[danki]

2/20

1a. Trap bar squat (145) 2x5
1b. Press (32kg) 2x5
2a. Pullup (+10) 3x3
2b. Ring Dip (BW) 3x3
3. RFESS (BW) 2x10
4. Suitcase and rack carries (24kg) 3 minutes.

[danki]

2/21

1. Press (32kg) 5-3-2 low rest
2. TB squat 145x3, 165x3, 185x3
3. Pullups (+10) 5-3-2 moderate rest
4. Ring Dips - iso holds 3 sets
5. TB deadlift (185) 15,10

[danki]

2/22

1. Press (32kg) 8,6
2. TB squat (145) 5x3 low rest
3. Pullups BWx3, +10x3, +20x3
4. Ring Dip holds 3x15-20 secs
5. Ring pushups progressing down 3x8 - ending around parallel.
6. Circuit:
- Swing (32kg) x15
- RFESS (BW) x 8/side
- Banded glute bridge x 15
-------------------- 3 rounds no rest

[danki]

2/23

1. Press (32kg) 3x3
2. Trap Bar Squat - singles 145,185, 235, 185
3. Pullups singles - BW, +10, +35x3x1

[danki]

2/26 Hypertrophy Upper

1a. Pullups to Ring assisted pullups 8 x 2-6 [2 bw pullups followed by 6 ring pullups]
1b. 1-arm assisted pushups to pushups 8 x 2-8 [2 1-arm assisted pushups followed by 8 pushups] -- pushups were paused regular wide, or semi pike
2a. Ring facepulls 4x12-15
2b. Ring tricep extensions 2x12
2c. DB curl (22.5) 12,10