danki's Cluster F$#* Log

[danki]

6/10

1)Squat (paused)
-up to 335 x 2x3
-up to 255 x 2x5

2a)DB rolling ext. - up to 70s x 7
2b)Leg ext
2c)stepup

3)1-arm cable row

[danki]

6/11
1)"suitcase deadlift walk"
-up to 120/205 x 10 ft. [could have gone further but no room]

2)Farmer's 120s x 4 sets

3)DB skull crushers
30x10
40x10
50x10

4)1-leg press
-up to 150 x 5
2-leg deep
-up to 4plates/side by 10

5)biceps

[danki]

Training updates from past few weeks

PRs-
deadlift 475x1
squat 375x1 deep paused

Heavy training numbers
Deadlift - 415 10x1
Squat - 325 10x1


Higher volume numbers

Day1
Squat 225 5x12
Pullup/pulldown 5x12

Day 2
Deadlift 255 5x12
DB floor press 85s 5x12

[danki]

6/30

1a)Squat - 4 sets of 8 up to 285
225x17

1b)BB curl 4 sets of 6 up to 75-85?
45x17

2)1-leg press
3)1-arm row
4)abs

[danki]

7/3
1a)Sumo SLDL - up to 335 x 10
SLDL - 255 x 17
1b)DB floor press - up to 105s x 8
85s x 17

2+accessory stuff

[danki]

7/3

1a)Squat - up to 335 x 4
1b)Pullups - 4x4-6

2a)Wall squat
2b)heel elevated squat (135) 3x8

3)rows
4)Leg ext.
5)calves

[danki]

7/5
1)1-leg press
2)SLDL (135) 4x15
3)Pushups
4)abs

[danki]

7/6

1)Squat (335) 10x1
2a)Farmer's walks (100s)
2b)Seated rows (up to 190?)
3a)wall squat
3b)close stance leg press
4)abs

[danki]

7/7

1)Deadlift (425) 10x1
2a)Glute march
2b)RDL (up to 325 x 6), 135 x 30
3)DB bench (100s) 6,4
4a)biceps
4b)triceps

[danki]

Haven't recorded workouts for about a month while ive been trying new stuff. Currently doing more a a high frequency inspired routine.

8/16

1)Squat with 2 second pause - up to 355x1
Squat with 10 second pause - up to 295x1

2)Speed deadlifts ~ 6x1 255-255

3)DB incline (70s) 9,9,9 (drop set on third set)
4)BW row 3x8

5/6 Bis/Tris

[danki]

8/17

1)Squat with pause
warm-up up to 325x1

Squat with pause
-up to heavy set of 5 295x5

-245 x 10,8 (will focus on sets of 6-8 and a little more "mind muscle" connection)

2)DB incline (70s) 4x8-10, 8 (drop set)

3)BW rows 4x8, seated row 1x25

4)Lunges 3x10-15

[danki]

8/19

1)Squat with pause - up to 375x1
-255 3x5
-205 1x30 second pause

2)Incline DB bench (80s) 3x6
3)Seated rows - up to 225x5, 105x25
4+) Circuit (BW box squat, RKC plank, glute bridge)

[danki]

8/19

1)Paused squat - up to 365 x 5 x 1
20 -second paused squats (205) 5x1

2)DB incline bench (80s) 8,8,6

3)Triceps
4a)Glute bridge isos 5x5
4b)BW squats 5x10
5)Calves

[danki]

8/20

1)Speed deadlift -
355 5x1
305 5x1

2)BW rows ~4-5 sets 8,8,8,6,6
3)Stepups 5x10
4)seated cable rows 2-3x20+

[danki]

8/21

1)Squat 10x1 (315-355)
2)10 second paused squats ~5x1 - up to 255

3a)DB incline bench up to 90s x 4
3b)BW row 4-5x6-8

4a)BW squats 5x12
4b)seated calves (45) 5x12

[danki]

8/23

1)Speed deadlifts (305-325) 8x1
2)30 second paused zercher squats 5x1 - up to 95

3a)BW row 13,10,10,10,12
3b)Pushups 13,13,13,13,13

4a)biceps 4x15
4b)tricpes 4x15

[danki]

8/24
1)Squat 8x1 (315-355)
2)10 second paused squat 5x1 (225-265)

3a)DB incline bench 5x10 (60s-65s)
3b)Farmer's 5x 2 long trips ~ 200ft (85s)

3a)BW squats 3x20
3b)seated calves 3x20 (35-45)

[danki]

8/25
1)High stepups (BW) 8x3
2)Db bench (90s) 10,10,8
3)Seated cable high row (-up to 150) 3x10
4)BW rows (high) 2x15
5)Pushups 2x15
6)1-leg press (1plate per side) 3x20
7)Incilne bench-rp (45) 35-25-15
8)BW glute bridge-rp 35-25-15

[danki]

8/26

1)Deadlifts - up to 405 3x1
315 5x3

2a)DB bench - up to 90s x 4
75s 2x7

2b)Farmers - up to 90s x 3 trips

3)Stepups BW 4x15

4a)Triceps 4x15
4b)Biceps 4x15

[danki]

8/27

1)Squat
315 3x1
335 3x1
355 3x1
315 3x3

2)DB bench
50sx15
60sx15
70sx15
60sx10
60sx10

3)Seated cable row 5x12-15 (110-150)

4)BW squats 3x20
5)calves

[danki]

8/28

1)1-leg press - 3x10-15 - up to 90/side

2)DB incline 5 sets
45s x 15
55s x 12
65s x 10
55s x 10
55s x8

3)Farmer's 75s-85s 5 sets

4)1-leg extensions 3x15 - up to ~50

5a)Biceps 5x15
5b)triceps 5x15

[danki]

8/30

1)Deadlift - up to 405x1
-315 3x5

2a)Triceps 2-3x12
2b)Glute bridge 4x20
2c)Biceps 2-3x12

3a)1-leg press (55/side) 4x15
3b)seated calves (25) 4x20

[danki]

8/31

1)Squat - up to 365 2x1
275 3x5

2)DB bench (85s) 10,8
3)Seated cable row (160) 10,8

4)BW stepups 15,15,10,10
5)1-leg extensions (45lbs) 4x15

[danki]

9/1

1)Deadlift - up to 405 2x1
deadlift 325 3x5

2a)Tricep pressdowns on lat pulldown (60) 2x13
2b)DB curls (30s) x 10, 32.5s x 10

3)Glute bridge BW-45lbs 3x20

4)1-leg press (80lbs/side) 4x15

[danki]

9/2

1)Squat - up to 345 x 1x2, 345 x 5x1
2)DB bench (95s) 10,8
3)Farmer's (100s) 2 trips
4)Mid-height stepups 4x10
5)1-leg extensions (35lbs) 4x20

[danki]

9/3
1)Deadlift (405) 3x1, (355) 5x1
Deadlift (135) 3x15

2)1-leg press - 70lbs/side 4x15-20

3)Triceps 2x15-20
4)Biceps 2x15-20

[danki]

9/4
1)1-leg press
-up to 115/side x 7, 70/side x 20

2)DB bench (100s) x 10, (70s) x 16
3)1-arm cable row (70)x10, (50) x 16
4)1-leg ext. (70)x2x10, (50)x2x20

[danki]

9/5

1a)Paused squat (325) 5x1
2b)BW box squats 5x10

2a)Stepups 4x8
2b)Pull throughs (90-120) 4x10-15

3)Triceps 2x12
4)Biceps 2x12

[danki]

9/6

1a)Deadlift -
375 x 3x 1-1-1
325 x 1 x 2-2-2
1b)BW box squats 4x5

2)DB bench (70s) 23, 16
3)1-arm cable row (50) 20, 15

4a)Stepups 3x8
4b)Pullthroughs (90lbs) 3x15

[danki]

9/7
1)1-leg press
45/side x 30
70/side x 3 x20
45/side x 30

2a)Squat (205) 4x5
2b)BW squat 4x10

3)Tricep pressdowns (90) 2x6-8
4)EZ curl - up to ?65 x 8

5)Leg extensions 5x20-30