danki's Cluster F$#* Log

[danki]

7/3 "lower"

1)Paused breathing squats (2 complete breaths at bottom)
205x2
225x2
245x2x2

2)BB hip thrust (explosive) - (185) 60 reps - 25,15,10,10
3)1-leg press
45/side x 10
90/side x10
100/side x 10

4)Band walks

[danki]

7/5 "upper" (except arms)

1)DB "breathing bench" (2 complete breaths at bottom)
65x2
75x2
85x2
95x2x2

2)Pullups AMRAP in 60 sec (14 reps)
3)1-arm HS pulldowns (2plates/side) 2x12 reps per set (force reps)

4)High incline DB bench super slow eccentric
50x3
60x3
70x3
75x3

5)1-arm seated row (60lbs?) 2x10
6)

[danki]

7/6 "arms"

1a)Rack CG bench "1inch off chest"
185x5
205x2x5

1b)DB hammer curls
35x5
40x2x5

2a)Skull crushers
BAR+25sx8
BAR+35sx8
BAR+25sx8

2b)1-db preachers curl
20x8
25x8
30x8

3a)1-arm tricep pressdown (30-40) x 10-15 [3 sets]
3b)EZ curls (+10 - +15/side) 10-15 [3 sets]

[danki]

7/8 "heavy lower"

1)Breathing paused squats (2 complete breaths)
225x1
275x1
285x1
285x1
No pause
275x1
315x1
335x1

2)EDT style circuit (12:00)
BB hip thrust (275) 6x10
Green lateral band walks 6 x 10/side

[danki]

7/9 Upper

1)DB mid incline (70s) [30 sec rest between] 10,5,10x3 = 51 reps
2)Pullup with 10 sec pause at top 10x1 [60s rest]

3a)EDT circuit 12:00
Pushups 10x7
Seated facepull (40-50?) 10x7

[danki]

Switching to a UpperA/LowerA/UpperB/LowerB split inspired partially by Kelei's older programs and blended with my current training.

The past few weeks of my training has been lighter weight to failure with some volume. Now, getting back toward frequency and intensity, with the occasional high rep stuff.


7/11 "lower A"
1)BB hip thrusts (triples) w/pause at top
275x3
325x3
375x3
405x3
405x7
315x20 Rest Pause (10-5-3-2)

2)Seated leg curls (140?) 10-4-3-3 [rest pause]
3)heal elevated revers lunges (bw) 2x15
4)Hack squat
1pps x 10
1pps x 20

[danki]

7/12 "upper A"

***All Rest Pause sets are 30sec or less rest between

1)DB bench RP (100s) 10-4-3-3
2)1-arm HS pulldowns (100) 10-5-3-2
3)Skull crushers (70) 15-5-5-5
4)Seated facepull (60) 15-8-7
5)Lying cable curl (40) 15-5-5-5

[danki]

7/13 Lower A

1)pause squat - up to 275x5
2)BB hip thrust (275) -AMRAP in 5 min - 15-10-8-7-5-5 = 50
3)DB RDL (60s) -30 reps RP 15-8-7
4)Leg ext. (80) - 50 reps RP 25-10-8-7

[danki]

7/14 "Upper B"

1)Paused pullups - 10 secs - up to +30x1
BW x 30 secs

2)Mid incline DB bench RP (75s) 10-4-3-3
3)Seated row RP (180) 11-5-4
4)1-arm shoulder raise RP (20) 15-10-5
5)Tricep pressdowns RP (120) 15-10-10-5

[danki]

7/16 lower

1)BB hip thrust (335) 15,15,10 [90 sec between]
2)BB rev. lunge (145) 10-5-5 [30 sec between]
3)BB rev lunge 1x25
4)Hack squat (2plates per side) 12- 6x3 [30 sec between

[danki]

7/17 Upper

1)DB bench RP (100s) 11-4-4-3-3
2)1-arm HS pulldown RP (100) 12-5-5-3
3)Skull crusher RP (80) 13-7-5-5
4)Seated face pull RP (75?) 13-7-5-5
5)Lying cable curl (50) 13-7-5-5

[danki]

7/18 "lower"

1)Paused squats - up to 315 x 3x2
2)BB hip thrusts (135) 100 reps AFAP [4:30] 36-18-16-10-10-10....
3)Leg press (4 plates/side) 5x10 [60 sec between]

[danki]

7/19 "upper"

1)Pullup 10-4-4-3
2)Incline DB bench (75s) 12-5-5-4-4
3)Seated cable rows (180) 12-6-5-4
4)1-arm shoulder raise (25) 15-10-5
5)Tricep pressdowns (140) 15-10-5

[danki]

7/20 "lower"

1)Deadlift
up to 385 x 1
Elevated on 2 plates (355x5)

2)Leg press with pause - up to 500/side x 5-3-3-3

3)Stepups (bw) 5,10,15,20
4)Bottom partial leg ext. RP (140) 30 reps

[danki]

7/21 "upper"

1)DB bench (110s) 6,5,5,4 [90 sec between]
2)1-arm HS pulldowns (100s) 12-8-8-6-6 [short rest]
3a)skull crushers (80) 15-13-12
3b)1-arm db upright row (25) 12-12-12-8
4)DB curls (25s) 12-12-8-8

[danki]

7/22 "lower"

1)BB hip thrust (405) 5,5,10

2)Smith reverse lunge RP (185) 10-5-5

3)Band assisted deep/partial goblet squats (BW-55) 3x5-10 [[[If I do this again, it will be partials, as a finisher]]]
b)Band walks

[danki]

7/24 "upper"

1)Pullups 12,4,4,4,3,3 [30 sec between]
2)Inc DB bench (80s) 8-6-6-4-4-2 [60 sec rest]
3)High cable seated row (180) 5x8
4)1-arm shoulder raise (27.5) 3x8
5)Tricep pressdown (150) 3x8
EXTRA, extra bicep, tricep and shoulder work

[danki]

7/25 "Lower"

1)Leg press with short pause
-up to 680 x 2x5
-Longer pause up to 680x2
-short pause 360x10

2)BB hip thrusts (335) AMRAP in 5:00 10,8,8,6,6,6 = 44

3)Stepup/reverse lunge combo (10-15 reps of each) x 3 sets

*** Ended up doing 5 stepup / 5 reverse lunge/ 5 stepup 5 reverse lunge (one leg at a time)

[danki]

7/26 "upper"

1)DB bench (110s) 7,3,3,2,3,3
2)1-arm HS pulldowns (110) 4x6

3a)Rolling tricep ext (45) 10,8,7
3b)1-arm upright row (35) 10,8,7

4)DB hammer curl (30) 10,8,7

[danki]

7/28 "lower"

1)Deadlift
-365 4x1
-elevated on 2 plates 365 1x5

2)BB rev. lunge (95) AMRAP in 5:00, 60 reps

3)BB hip thrust (185) 20,25,30

4)Leg extension pre-exhaust (70-40) drop sets 8-8-8-8

5)Leg press (4plates/side) 15-8-7

[danki]

7/29 "upper"

1)Pullup (+10) 9-7x3 [30 sec rest]
2)Low DB Inc bench (80s) 12-5-5-4-2?
3)Seated high cable row (130?) 15-5-5-5
4)DB arnolds (40s) 15-5-5-5
5)DB curls (25s?) 15-5-5-5

[danki]

7/30 "lower"

1)Hip thrust (405) 12-6-6-6 [~30 sec between]
2)Leg press (5plates /side ) AMRAP 5:00 10-8-7-6-5-5-5-4 [45 reps?]
3a)Deadlift (185) 15-5, 10-5, 8-4 [rest paused a little because grip was struggling]
3b)Band walks 3 sets

[danki]

7/31 "upper"

1)DB bench (110s) 8,4,4,3-1
2)1-arm HS pulldown (115) AMRAP 5:00. 50 total reps
3a)Rolling tricep ext (45s) 15,13,12
3b)DB 1-arm high pull (35) 15,13,12
4)DB hammer curls (30s) AMRAP 5:00 70 total reps [35/arm]

[danki]

8/1 "lower"

1)BB reverse lunge (145) 12,4,4
2)BB glute bridge (225) 2x 1 - minute (28,23)
3)Leg press (70/side) - 30,30,30

[danki]

8/3 Deload Workout 1

1)Pullups (+10) 10,6
2)Deadlifts (255) 12,8
3)Low incline DB press (85) 9,5
4)Leg press (5 plates/side) 12,6

[danki]

8/5 "deload workout 2"

1)DB rolling trice ext (55s?) 12,8
2)BB reverse lunge (115) 6,4 BW x 18
3)Row (110?) 12,8
4)DB hammer curl (25s) 1x15

[danki]

8/7 "upper"

1)Pullups (+20) 8-4-3-3-3
2)Rolling tricep ext (70s) 8-6-6
3)1-arm HS row (3plates) 12-10-8
4)Mid inc. DB bench (70s) 12-6-6-6
5)Hammer curl (30s) AMRAP 1:00 [12-5-3]

[danki]

8/8 Lower

1)BB rev lunge (165) 12-6-4
2a)BB hip thrust (305) 6x10
2b)Pullthrough (28-full stack?) 6x10 - ---- - - -11 min circuit
3)Leg press (4plates/side) AMRAP 3:00 50 reps

[danki]

8/9 "upper"

1)Pullups (+20) 9-4-4-4-4 [~30 sec between]
2)DB rolling Tri-ext (70s) 12-7-6 [~30-40 between]
3)1-arm Deadstop row (100) 15-10-10 [~30-40 between] One whole side first
4)30 deg. DB incline (70s) 15-6-6-6-2 [~30-40 between]
5)DB hammer curl (35s) 12-5-5-5

[danki]

8/10 "lower"

1)BB reverse lunge (185) 8,4,3
2)Rack Sumo deadlift - Below knee (235) 12-5-3
3)Rack position DB walks (65?) 2 trips/side
4)Leg press (500/side) 12-3-3-3