danki's Cluster F$#* Log

[danki]

12/10
1)deadlift (315) 20 singles in 5:30

2)1 arm db press
80x2
90x2
100x1 * right only
100x2 pp
115x2x1 pp
70x8
70x6

3a)behind the back lateral raises 10-15 x 2 x 8-10
3b)cable fly 30-40 2x10

4a)walking lunges 30,40,40
4b)70s 3x200'

[danki]

1)squat (235) 10x2 in 6:30
2a)rolling tricep ext
40x8
50x8
55x2x8
2b)DB deadstop row
75x8
100x8
115x2x8
3a)incline bench to flat 40s-70s x8
Incline to flat again (40s) x10
3b)db curls 25s,30s,35s,40s x 6
4)1 arm rope row 60/80/100 x12-15
5a)1 leg press 60-80 x 3 x 10-20
5b)duck walk

[danki]

12/14
1a)farmers x 100-120ft
100s x 2 sets
110s x 2 sets
120s x 2 sets

1b)db snatch (100) 6x1

2a)deficit deadlift
135x10
225x10
315x 5-3-2

2b)DB press (50) 3x10

3a)leg ext (80-100) 3x10-12
3b)deficit reverse lunge 3x10-12

[danki]

12/16

1)squat (235) 5-3-2-5-3-2 in 4:30
2a)DB bench (100s) 9,7,5
2b) pullups 9,7,5
3)bb curls 60-80 x 6-8
3b)db curls (25-35s) x6-8
4a)tricep ext 35s-45s x10

5)Rfess drop set 30x8, 15x8, be x5. 2 sets

[danki]

12/18

1a)deadlift (365) 3x 1,2,3,2,1
1b)press (80) same

2a)farmers (100s) 4x200'
2b)dips 3x8

3)1-leg press
40x10
60x10
80x10
90x10

4a)db curls
4b)db ur row

[danki]

12/20
1)RFESS
Bw x 6
15x6
30x6
40/30 x6
40)50 x 6

1b)db snatch (100/ 5-6x2

2a)DB bench
90s x 13
85s x 13

2b)DB row (same)

3)bb curls up to 65x6
4)db curls 25x 2x8

[danki]

12/24
1a)squat (255) 3x6,10
1b)db press (69) same
2)pullups (bw) 5,5,8
3a)farmers (100s) 5x150 '
3b)1-leg deadlift (70) 3x8
4)walking lunges 2x20

[danki]

12/28
1a)paused squat
225x5
245x5
265x5
285x5

1b)DB Press
65x5
75x5
80x5
85x3

2a)Farmers (110s)
4x200 ft
2b)weighted pushups
25x10
45x10
45x10
25x10

3a)db curls 3 sets
3b)step-ups 3x10

4)sh raises 2 sets

[danki]

12/30
1a)db snatch 5x2 up to 115
1b)hip thrust 5 sets up to (405) x 2x12

2a)db tricep ext (40s) 3x10
2b)incline chest fly press (40s-60s) 3x8-10
2c)DB deadstop row (100) 3x10

3)rfess 4-5 x 12 up to +50

[danki]

1/1

1a)squat (265) 3x6, 10
1b)db press (65) same

2)pullups 3x5,8

3)circuit
- Pushups x 10
- walking lunges x 8/8
- farmers (75s) x 90 ft
----- 10 rounds in 25 minutes

[danki]

1/3

1)Rfess (50s) 12,8,8,8

2)farmers (115s) 5x120'
2b)45 deg incline -uo to 80sx6

3a)bb hip thrust (225) 4x15
3b)kb carries

[danki]

1/6

1a)Squat (315) 5x2
1b)db press (85) 6x2

2)pullups (+40) 3x3, (bw) 2x6
3)triceps, shoulders
4a)1-leg deadlift (65) 3x10
4b)1-leg press
75x10
100x10
125x10

[danki]

1/8
1)Deadlift
405 8x1
455 2x1

2a)Farmers (110s) 6x120-150 ft
2b)db press (75) 5x5

3a)bb hip thrust (225) 3x12
3b)RFESS (50) 3x10-12

[danki]

1/10

1)Squat (275) 6x4
2a)press (80) 4x6
2b)db row (110) 3x6
2b2)pullups 2x6
3a)1 leg deadlift (65) 4x10
3b)1 leg press (100) 4x10

[danki]

1/13

1)Squat (275) 2,3,5,2,3,5
2a)farmers (110) 5x100-150 ft
2b)db floor press (110) 5,5,4,3
3a)db curl (35s) 3x6
3b)skull crushers (65-85) 3x8
4a)1-arm tricep pressdown (30) 2x10
4b)reverse partial curl (40-60) 3x6
5)RFESS (50) 4x12

[danki]

1/15
1a)glute bridge (315) 4x5-5
1b)1-leg dead (75) 4x5-5
1c)sh press (75) 3x2-3-5

2a)power shrug (185-225) 3x5
2b)db deadstop row (100-110) 3x10

3)facepull, calves
4)1-leg press (100) 4x10
5)backward sled drag 3-4 x 40 sec

[danki]

1/17
1)Squat (275) 2-3-5-3-2-2-3-5-3-2
2a)paused bench (225) 6x4
2b)farmers (110s) 6x 100-120 ft
3a)floor tricep ext (95) 8,7,6
3b)db curls (35s) 8,7,6
4)RFESS
80 x 5,10,10,5
5)sled forward and backward 4x60 sec

[danki]

1/20
1a)deadlift (365) 3x1-2-3
1b)press (80) 3x1-2-3

2)db row (110) 15,10,10

3a)calves (70) 4x8
3b)db ur row (25-40) 4x10

4)shrugs (50s)

5a)db 1-leg deadlift (65) 15,15,10,10
5b)1-leg press (100) 15,15,10,10

[danki]

1/22
1)squat (275) 4x2-3-5
2)bench (225) 2x2-3-5
3)db bench (90s) 3x5
4a)db curls (35) 3x8
4b)db tricep ext (45) 3x8
5)RFESS (50) 16,16,10

[danki]

1/24
1a)deadlift (365) 2,3,5,2,3,5,2,3
1b)press (80) same

2a)hang high pull (185-225) 6x5
2b)farmers (110) 6x120ft

3+)1-leg deadlift, stepups, carries

[danki]

1/27
1)squat (295) 2x2-3-5
2a)db bench (90s) 3x3-5-7
2b)db row (90) same
3a)db curl (35) 10,10,7
3b)db tricep ext (40) 3x10
4)leg press machine - up to 220x12
4b)1-leg dead (65) 3x10

[danki]

1/28
1)circuit (25 min)
- DB snatch (90) 2-3 / side
- Burpee 5-6
- 50lb med ball carry 120' ) side

2)circuit (25 min)
- RFESS (40lb) 7/side
- Farmers (75/90) x 120'
- KB press (40) x 5

[danki]

2/3

1)squat (295) 3x2-3-5
2)db bench
75x8
90x6
100x6
100x5

3)circuit
- db snatch (90) x2-3
- liners 4x 60'
- goblet squat (90) x6
-- 15 minutes

4)circuit
Swing (50) x 10
Pushup x 5
Slam x 5
----- 3 repeats
- sled push 1:30
---- repeat circuit 3 times

[danki]

2/5

1a)squat (315) 2x1-2-3
1b)DB press (85) 2x1-2-3
2a)hang high pull (205) 4x5
2b)1-leg dead (70) 4x8
2c)pushup (+45) 4x8
3)db curls (40) 2x5
4) circuit
--sled forward or backward 4x45s
--db press (50)8,8,5,5
--med ball over shoulder and carry (50)
5)med ball walking lunges (16-30) 4x8-10

[danki]

2/7
1)squat (255) 3x3-5-7
2a)cg bench (225) 3x3
2b)db bench (100) 3x5
3)trap bar deadlift
315x6
315x6 deficit
365x6
365x6 deficit
4)circuit
-rfess (+50) 6x8
Db snatch (60) 6x6 -alternating
5)5 minutes 50lb carries

[danki]

2/10
1a)squat (315) 3x1-2-3
1b)press (85) 3x1-2-3

2)HS row (3 plates) 3x8

3a)1-leg dead (70) 3x12
3b)1-arm incline - up to 75x2x8

4)curls (35) 2x8

5)circuit
-rev lunge
Sled machine

[danki]

2/12

1a)squat (275) 2x3-5-7
1b)press (70) 2x3-5-7

2a)db snatch (90) 10-15x1-2
2b)farmers OR liners OR active rest

3a)swing (50) 4-5x10
3b)med ball over shoulder (50) 4-5x10

[danki]

2/14

1a)deficit deadlift (405) 1-2-3-1-2
1b)db press (90) 1-2-3-1-2
2a)deficit deadlift (335) 1-2-3
2b)press (80)1-2-3

3)monkey bars 3 sets

4)circuit
Rfess (+50) 4-5 x8
Farmers (50/90) 3-4 sets
..
Rfess (be) 2x18
Glute March )bridge

[danki]

2/18
1a)squat
Paused all reps (275) 2-3-5
Paused firs rep (275) 2-3-5

1b)DB press (80) 3x2-3-5

2a)DB deadstop row (100) 3x8
2b)pulldown 3x8-10

3)rfess (+40) 2x10, (bw) 1x20
4)db curls (30) 2x8
5)1-leg ext (30?) 3x12

[danki]

2/21

1a)db press (85) 5x3
1b)rfess w deficit (40/50) 5,5,8,8,8

2a)farmers (85/105) 4 sets
2b)goblet squat (85) 4x10-12
2c)walking lunges 4x10

3)db clean and press (35) 3x10