danki's Cluster F$#* Log

[danki]

1/14
1a)Bench (205) 6x3
1b)Pullups (BW=220) 6x3

2a)Curls (DBs 25-30s, BB 50lbs) 4x10
2b)Pushups 4x13
2c)Pulldowns (130-145) 4x10

3a)Farmer's (80s) 3x200', (45s) 3x200'
3b)DBsh. press 25s-35s 5x10 [I like these best standing 1-arm with 35s]

[danki]

1/15
1)Jump squats - up to +50x2 @ 30"
2)Squat -
325x1 paused
275x6x3 [1st rep paused each set] @ RPE 7

3a)Seated 1-leg curls 4 sets - up to 60x8
3b)Med ball - "stir the pot" 4 sets x 20 secs

4a)Stepups 4x10
4b)Foam roller glute bridge 4x12

5)1- Leg ext [Note: These didn't feel good on the knees... Maybe try again with 45lbs or less for higher reps]
6)Seated calf raise (45) 3x10-12

[danki]

1/17
1a)DB snatch (105) 6x2
1b)DB press (75) 6x4
2a)DB row (80) 3x13
2b)DB bench (80s) 10,10,9
3a)DB curls (25s) 10,9,8,7
3b)Farmer's (45s) 4x200'

[danki]

1/19

(warmup - weighted box jumps)
1)Deadlift (365) AMRAP in 10 minutes - (20 reps)
2a)Goblet squat +35 2x15, BW squat 3x20
2b)Foam roller Glute Bridge 2x15, Glute bridge 3x30
3)Lying leg curls 3 sets [Next time do alternative 1-leg curls]
4)1-Leg extensions 3x20

[danki]

1/21

(Warmup - weighted box jumps up to +25 x 3 @ 30")

1)Paused squat - up to 355 x 1
2)Squat (295) 5x2 -- LOW REST
3)DB bench (85s) 6x5 [60 sec or less rest]
4)Leg press 4x8 (2-5 plates per side) --> Next go with 4 plates per side and multiple sets
5)Pullup progressions - "technique work"
6)Pulldowns (100) 5x6 (pausing/squeezing at bottom)

[danki]

1/27
1)DB snatch (100s) 3x5 [1st 2 reps of each set slow negative on the press]
2a)stepups 3x8
2b)3 sets, Pullup hold at top x 20 secs followed by 3 slow negatives
3a)DB upright row (25s) 2x10
3b)Puhsups 2x13
3c)Leg press (3-plates per side) 2x10
4a)Seated 1-leg curls - up to 90 x 10 reps
4b)Hammer curls - up to 30 x 5-5

[danki]

1/29

1)Jump squats (bunch of sets)
2a)Standing 1-db press - up to:
- 80 x 2x3
- 80 x 6
2b)Pullups - 3,3,3,7
2c)DB deadstop row (100) 6,6,6,10

3)Leg press
2-plates x 10
3-plates x 10,10,15

4a)1-leg exts (30lbs) 3x15
4b)BW squats 3x15

[danki]

1/31

1)Deadlift (405) 5x1, 1x5 (with straps)
2)DB bench
70s x 8
90s x 8
100s x 8, 4
80s x 7

3a)Farmer's (100s) 5x150'
3b)1-leg DB deadlift (75) 4x8

4a)DB curls (35s) 4x6
4b)DB triceps (35s) overhead 2x6, flat 2x12

[danki]

2/4
1a)Leg press
2-plates/side x 2 x 13
3-plates/side x 3 x 13

1b)Tricep ext.
35s x 8
40s x 8
45s x 3 x 8

1c)Biceps
30s x 8
35s x 8
40s x 3 x 8

[danki]

2/6

1)Weighted jump squats - up to +50 x 3
2)Deadlift (415) 3x1
3a)Deadlift w/straps (315) 3x5
3b)Glute bridge (315) 3x8-10
4)Leg press
3-plates/side 2x10
2-plates/side 3x20
5a)Walking lunges
5b)glute bridge

[danki]

2/7
1a)DB bench (105s) 5x6
1b)Dead stop DB row (120) 5x5

2a)DB snatch x1 to press x2 - 4x3
2b)Farmer's (65s) 4x200'

[danki]

2/9

1a)DB snatch (110) 2,3,3
1b)DB press (85)x2, (75) x 2x5

2)Leg press (4 plates/side) 10-5-5-5-5 myo reps
3+)leg curl, leg ext, biceps

[danki]

2/11

1a)1-leg press - up to 1 plate/side 5x6-10
1b)Standing bb press (135)x5, (155)x2, (175)x1

2a)Bike
2b)Sh raises

[danki]

2/14
1a)BB press (135) 5x5
1b)Stepups 5x6

2+)DB rows, 1-leg deadlifts, DB deadlifts, curls

[danki]

2/16

1a)Stepups 4x8
1b)Farmer's (100s) 4x200'

2a)Machine squat - ramped up to 195x10, then 195 x 8-5-5-5-5
2b)1-arm db press - ramped to 65 x 8

3a)Pushups 4x10
3b)Walking lunges (20s) 4x12

[danki]

2/19

1a)Paused deadlifts
315 x 4
365 x 2 x 4

1b)1-arm DB Press
75x3
85x3
90x2

2a)DB rows (90) 3x10
2b)Machine squats 3 sets up to 190 x 20

3a)1-leg deadlifts (40lbs) 5,8,8
3b)Muscle snatch (40) 3x5
3c)Glute bridge 3x15

[danki]

2/23

1a)Slingshot bench (225) 3x5
1b)Pullups 3x5

2)Machine squat (215) 5-5-5-5, 175 8-8-8 135 15-15
3)Rows
4a)1-leg deadlifts
4b)Db press
4c)DB rdl

[danki]

2/25

1a)Squat with 2 second pause (315) 6x2
1b)DB 1-arm press (75) 6x3

2a)DB bench (75s) 3x10
2b)BB Reverse Lunge (70lbs) 2x10

3a)DB upright row - ramping to 35 x 8
3b)Back extension - ramping to 90lbs x 8

[danki]

3/11
1a)Machine squat (175) 5x10
1b)DB 1-arm press (70)8,8,6 (60)8,8

2a)Pulldowns with a pause (130-160) 3x5
2b)Rope rows (90-140) 3x10

3)"Death March" (walking 1-leg deadlifts) (30s) 3x60'
3b)Tricpe ext (30s) 3x13

[danki]

1)DB snatch to jerk (115) 5x1, (100) 2x3
2)Machine squats - up to 235-255? x 2 x5
3a)"Death March" (25s) 3x60'
3b)Stationary lunge 3x13
3c)KB press 3x8

[danki]

9/10

1a)farmers up or down hill (53/70) x 6 x 100ft
1b)goblet pause squat (70) 6x5
1c)jump squat 6x5

[danki]

9/12

1a)pushups 15,15,15,15,25
1b)1-arm swings (70) 5x7/7

[danki]

9/13

1a)BW Row 8,8,8,8,12
1b)1-leg squat 4x2
2)BW squat 1x35

[danki]

9/13

1a)Pushups 16,16,16,16,30
1b)band pull apart (orange) 5x20

[danki]

9/16

1a)pushups 17,17,17,17,33,17
1b)band pull apart (orange) - same reps

[danki]

9/18

1a)weighted pushups (20lb) 12,12,12,12,22
1b)goblet squat (20+53) 8,8,8,8,8

[danki]

9/20

1)weighted pushups (20lb) 5x15

[danki]

9/25
1)squat ladder (225) 123454321
2a)kb snatch (53lbs) 3x5
2b)farmers
3a)pulldowns
3bstepup
3c)duckwalk
3d)bear crawl.

[danki]

9/26

1a)Deadlift Ladder (315) 123454321
1b)KB Press Ladder (62) same reps

2a)Ball glute bridge (4x10)
2b)Farmers (62/70) 4 sets

3)1-arm pulldowns
4)Bis/Tris (30-35lbs)

[danki]

9/30

1)Squat ladder (225) 12345654321

2a)DB deadstop row (75) 3x8
2b)Bottoms up carry (41lb) 3 sets

3)Walking lunges and reverse lunges 5 x 8-10

4)Arms 35s