danki's Cluster F$#* Log

**danki** · 10-20-2013, 11:35 AM

Im moving my log from wannabebig, because their site goes down from time to time and I lose tracking on some of the days..

As the title of my log implies, I do quite bit of "cluster" work, whether it be more traditional clusters of 1-1-1 or 3-3-3 with only 15-30 seconds between. Also, Ive mixed in stuff like 10x3, 2-3-5 etc.

Right now my workout is based on of Dan John's "Mass Made Simple", but ive cut down the volume big time, because I have a lot going on right now between work and family.

**danki** · 10-20-2013, 11:39 AM

10/17

1)DB bench (110s) 6x3
2)DB clean and press (60s) 6,6
3)Swing [AMRAP in 2 mins] (75lbs) 20,10,10,10
4)Seated cable row (210) 2x5
5)Pullup [AMRAP in 2 mins] (BW) 8,4,4,4

**danki** · 10-20-2013, 08:00 PM

10/20

1)DB clean and press 8x2
65x2
70x7x2

2)DB swing
70x5
90x5
100x2x5

3)DB bench (100s) 7,7,4,4

4)Pullups [as many sets of 5 as possible w/30 sec between] 4x5

5)Cheat curl - up to (95) 2x3

6)Seated cable row (135) 3X10

7)Pull through - up to 100 x 10

**danki** · 10-22-2013, 07:34 PM

10/22

1)DB bench (110s) 3x5 [120 sec between]
2)DB clean and Press (60s) ladders 2x1-2-3-4 [30 sec between]

3a)Pullup 5x5
3b)Heavy pullthrough 5x5 (full stack)

4)Stepup 3x10 (2 sets high, 1 set mid)

5)1-arm preacher curl - up to 30x7

**danki** · 10-24-2013, 08:48 PM

10/24 "lower"

1)Swings (100) 4x5
2)RFESS (60/60) 2x10
3)Deadlift cluster (275) 5-5-5 [30 sec between clusters]
4)Bulgarian goat bag (25) 2x15

**danki** · 10-25-2013, 09:10 PM

10/25 "upper"

1)DB clean and press
(70s) 3x3
(65s) 1x5

2)DB bench - (90s) 3x8 [90 sec between]

3)Pullup ladders - 30 sec between
1-5
1-5
1-3
-------36 total reps

4)DB cheat curls - up to 45s x 3
5)Hammer curls 35s 1x8
6)DB concentration curl - (25)x8

7)Triceps - 1-arm pressdowns and "creepers"

**danki** · 10-27-2013, 07:27 PM

10/27

1)DB bench (115s) 5x3 [90 sec between]
2)Pullup (BW) 1xmax [12 reps]
3)RFESS (60/60) 1x12
4)DB clean and press (60s) 8,6

5a)Pullthrough 3x10
5b)DB sumo deadlift (90) 3x10-15

6)Cable standing row to neck 3x15

**danki** · 10-29-2013, 08:19 PM

10/29

1)DB clean and press
singles up to 2x1 @ (80s)
75sx3

2a)RFESS clusters
(40s) 4-6-10
(40s) 10-6-4

2b)Pullup clusters (+20) 2x2-3-5

3)DB bench
65sx12
75sx12
80sx12
75sx12

4a)Pullthroughs (full stack - 200lbs) 4x5
4b)Cable row - 4x5

5)Bulgarian goat bag swing 3x20

**danki** · 10-31-2013, 07:54 PM

10/31 "lower"

1)Deficit sumo deadlifts - up to a heavy set of 3 (305)

2)Goblet RFESS (60lbs) 20,15

3a)Hip thrust
30lbsx12
60lbsx12
90lbsx12
90lbsx12

3b)Sumo pull through
4x12 up to 160

4)Machine abduction 4x10
2 sets with blue band
2 sets without blue band

5)Bulgarian goat bag (no weight) 1x20

**danki** · 11-01-2013, 07:45 PM

11/1 "upper"

1)DB bench (115s) 4,4,4 [90 sec between]

2)DB clean and press
65s 2x5 [90 sec between]
60s 2x5 [90 sec between]

3)Pullup (+20) 6,6,5 [90 sec between]

4)Pec dec 3x8-12

5)Triceps 4x5, 2x13
6)Bicep 3x8

**danki** · 11-03-2013, 08:05 PM

11/3

1)DB clean and press (70s) 3x3

2)Rfess - up to (80s) 2x5

3a)Sumo deadlift (255) 3x5
3b)DB bench (105s) 4x6

4)Pull through (150) 1x20

5)Pullup BW 3x8

6)Abductor machine 4x7

**danki** · 11-05-2013, 08:09 PM

11/5

1)Sumo deadlift stacked on 1 plate - up to 325 2x3

2)DB bench (115s) 3x5

3)Pullups
+30 2-3-5
BW 2-3-5

4)Glute activation
machine abduction 2x17
Swing 2x17

5)Goblet RFESS (80lbs) 15,12,8 [Helllllll!!!]

**danki** · 11-07-2013, 09:39 PM

11/7

1)BB rev lunge - sets of 5 up to 185 2x5

2)DB bench "speed" (75s) 7x7

3)EDT type circuit 10min
-DB clean and press (60s) 6x3
-Cable row (150) 6x5

4a)Glute bridge variations 5x10
4b)Pull through 5x10

**danki** · 11-10-2013, 07:55 PM

11/10

1)Sumo rack pulls - sets of five up to 325,
2)DB bench (120s) 4x3 [~90sec between]
3)DB clean and press
40x10
45x10
50x6-2-2-2

4)Goblet reverse lunge (25) 1x30

5a)Face pulls 3x10
5b)Leg curl 3x10

6)Triceps 3x10

**danki** · 11-12-2013, 10:55 PM

11/12

1)BB reverse lunge
Triples up to 225x3
185x10

2)DB clean and press (65s) 6x3 [60 sec rest]
3)Speed bench
145 6x3
triples up to 205 3x2

4a)RDL 6x5 up to 205
4b)Pullup 2x4-3-2

**danki** · 11-14-2013, 08:33 PM

11/14

1)High rack pulls w/squeeze at lockout (alternating sumo/conventional)
triples up to 375x3
315x10-5-5

2)DB bench (120s) 3x4 [~90 sec between]

3)Pullup (BW) 1x10

4)1-arm DB sh. press - sets of 5 up to 65x5

5)Goblet reverse lunge (45) 1x20 [move to BB next time 95lbs)
6)DB crush press - up to 75x5

7a)V-pressdowns - up to 130x8
7b)Pulldowns (135) 3x6

**danki** · 11-17-2013, 07:26 PM

11/17

1)BB rev lunge (225) 2x5

2a)DB cleans
(65s) 2-3-5
(70s) 2-3-5
(75s) 1-2-3

2b)1-arm DB presses [same reps and weight as 2a]

3)Abductor machine 5x7 w pauses

4a)RDL w/pause at top
255 5x3
205 2x7

4b)Cable row w/pause in contracted position
160 5x3
120 2x7

5)Tricep pushup 1x18

**danki** · 11-19-2013, 08:03 PM

11/19

1)DB bench (120s) 5,5,4

2)BB rev lunge (95) 20,15,15

3)1-arm press clusters (45) 2x2-3-5-10

4a)Abduction 5-5-10
4b)1-leg pause rdl 5-5-5

**danki** · 11-21-2013, 08:43 PM

11/21

1)BB reverse lunge
triples up to (245) 2x3 [Need to work multiple sets in the 215-225 range]

2)DB clean and press
(75s) 10x1 [on the minute]

3)DB bench (100s) 3x8

4a)Facepull (90-140) 15,12,10,10
4b)DB rdl (45s-85s) 15,12,10,8

5)Triceps 7-7-7

**danki** · 11-24-2013, 08:20 PM

11/24

1)DB bench
w/black band around back - up to 110s x 3
w/o band 120s x 5

2)DB clean and press (65s) EDT 10 min PR ZONE
3-2-3-2-3-2-2-2-2-2-2 [25 reps]

3)BB rev lunge (135) 3x10/leg [60 sec between legs/sets]

4)Pullups 5,5,5,4,4,4,3,3,3 [36 reps]
4b) in between pullups, did machine abduction / 1-leg SLDL

**danki** · 11-26-2013, 09:11 PM

11/26

1)DB clean and press (75s) [10 minute PR zone] 5x2,6x1 [16 total reps]

2)BB rev lunge
205x4
185x4
------- Something was going on with my right hamstring, so I crapped out on these today. Not sure if it was from the DB clean and press, or just tired for last workout

3)Low-mid DB incline bench (90s) 3x5

4)Pulldowns (120-135) 5x10 [60 sec rest]

5a)RFESS iso hold at bottom 3x10
5b)Pullthrough w/squeeze 3x5

**danki** · 11-28-2013, 02:18 PM

11/28

1)DB bench w/black band (110s) 3x4

2a)Stepups (BW- +20) 5x3-5
2b)Pullup (+20) 5x3

3)Mid-high inc DB bench (80s) 8,6,5

4a)Walking lunge 1x30
4b)Stationary lunge 2-3 x15

5)Seated row (~75) 1x15

**danki** · 12-01-2013, 07:08 PM

12/1 "upper A"

Switching things up for at least 2 weeks. 6x/week alternating between upper/lower and each has an a/b

Goals of this phase:
-continue building muscle (or more specifically shift more of my weight gain toward muscle)
-maintain strength
-Start to become familiar with "bodybuilding" type training (more fatigue, shorter rest breaks, "working the muscles")

1)Standing DB shoulder press [clean the first rep only]
70sx3
75sx3
70sx3

2)Incline DB shrug [ squeeze at top]
60s x 3 x 5

3)DB bench (100s) [30 sec between sets] 5,5,5,5,3 [23 reps]

4)Pulldown (180) [30 sec between sets] 5,5,5,3,3 [21 reps]

5)Standing DB sh press [30 sec between] (22.5s) <<<<<<Switch up exercise each workout
10,10,10,10, 1-arm x 12

6)Facepull (80) [30 sec between] 10,10,10,10, 1-arm x 12 <<<<<<Switch up exercise each workout

**danki** · 12-02-2013, 10:10 PM

12/2 "lower A"

1)DB stepup
40s x 5
60s x 5 [little too heavy]
50s x 5

2)Rack RDL (275) sets of 5 with only 30 sec rest between
6x5

3)Band walking (light blue)
6x ~50 ft [30 sec between]

4)4 sets - Reverse lunge x 8 / stationary lunge x 8 [perform the 16 reps on right side, then on left side with no rest, rest 60 sec between sets]

**danki** · 12-03-2013, 08:06 PM

12/3 "upper B"

1)DB bench
w/black band - up to 110sx4
w/black+red bands - up to 90sx4

2)Pullup
+35 2x3
BW x 6

3)DB sh press (55s) 5x5 [30 sec between]

4)Inc bench shrugs (55s) 5x5 [30 sec between]

5)Pushups 5x10 [30 sec between]

6a)Cable rows (100?) 5x10 [less weight next time]
6b)DB hammer curls (25s) 5x5
-----------------------------------No rest between, 40 sec between sets

**danki** · 12-04-2013, 08:37 PM

12/4 "lower B"

1)Deadlift
Singles up to 395
355x5

2)1-leg leg press (70/side) 7,7,7,7,7,7,14 [30 sec between sets, all right leg first, then left leg]

3)SLDL (115) 5x10 [30 sec between]

4a)Rev. lunge x 10
4b)Stationary lunge x 10
----------------------------3 sets per leg.

**danki** · 12-05-2013, 08:29 PM

12/5 "Upper A"

1)DB shoulder press
75sx5
65sx5

2)Incline DB shrug
75sx5
90sx5
75sx5

3)DB bench (100s) 5,6,6,5,5 -27 reps [about 30-45 sec between]

4)Pulldowns (180) 6,6,6,5,5 - 28 reps [same]

5)Facepull (60-80) 4x15 [30 sec between]

6)Dip machine (105) 4x15 [ 30 sec between]

**danki** · 12-06-2013, 08:10 PM

12/6 "lower A"

1)Stepup (50s) 3x5

2)Sumo deadlift (225) 5x5 [30 sec between]

3)Band walking (black band) 8x50' [30 sec rest or less]

4)Stepups - BW 2x15

5)Lunge complexes ~4x15

6)Lying leg curls (90) 5x3 [low rest]
7)Seated leg curls (90) 5x3 [low rest]

**danki** · 12-08-2013, 08:26 PM

12/8 "upper B" week2 [higher reps]

1)DB bench rest pause (100s) 11-5-4

2)Pullup RP (BW) 8-4-3

3)DB shoulder press (50s) 8-8-8-5 [40-60 sec between]
4)Incline bench rows (50s) 4x8 [40-60 sec between]

5)Decline db tricep ext
20sx20
25sx20
25sx15

6)1-arm pulldowns (45) 4x15

**danki** · 12-09-2013, 08:19 PM

12/9 "lower B"

1)Rack pull w/squeeze

triples up to 325
375 5x1 [no straps]
375 x 3 w/straps

2)Full squats (135) 5x13 [30-45 sec rest]

3)Band walking (black band) 3x100'

4)Stepups - RP (BW)
Right leg - 20-10-7
Left leg - 20-10-7

5a)Seated leg curl (50-70) 3x15-25
5b)Pull through (50-80) 3x10

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