danki's Cluster F$#* Log

[danki]

9/12

1)DB 1-arm press (85) 10x3/arm in 15:00

2a)120lb sandbag carry 6x50'
2b)husafell stone - up to 130-150 6x50'

3)Farmer's - up to 175/hand 6x50-100'

4)RFESS (50/40) 4x12

[danki]

9/15

1a)Deadlift paused below knee
- 315x3
- 365x3
- 405x3
- No pause (405) x 6 singles in 1:30

1b)Overhead pallof press - up to 100 x 5
1c)Dips (BW) 10,10,15

2a)Pullups (BW) 3x6
2b)Back ext. deadlifts
- 95x8
- 145x8
- single leg (BW) x 8

3)Circuit (5 rounds AFAP)
- Thick grip DB 2-arm standing Sh. press (40s) 5x10
- Thick grip DB farmers (40s) 5x100'
- RFESS(BW) 5x15

[danki]

9/17

1a)DB push press up to (125)x1, (95)x3x5
1b)Dead stop zercher squat (height "14", around parallel) - up to 375x1, 2-3" below (275)x5x2

2)RFESS (60s) 10,12

3)Circuit - 4 rounds
- 1-arm swings (50-70) x 4 x 5-8
- 1 waiters carries (50-70)
- pushups x 12
- backwards sled walk

4)DB curls (15s) 50 reps AFAP
5)1-leg deadlifts (BW) 50 reps AFAP

[danki]

9/19

1)Circuit [15:00]
- TB deadlift (low handles) 275x4
- TB farmers 275 x 60' (30+30)
---- 8 rounds

2a)DB deadstop row - up to 115x6
2b)1-leg hip thrust - up to 45x6

3)Leg press
- started with 2 total plates, did sets of 10 adding 1 plate each set until 6 plates total. Then worked back down 2 total plates
- No rest between sets

4)1-arm DB press "up the rack" sets of 10 (30,35,40,45,40,35,30)
5)DB curls "up the rack" sets of 10 (15,20,25,20,15)

[danki]

9/22

1)EDT Circuit [22:00]
- Thick handle DB clean to push press (100lbs) 4x3/side
- Dead stop zercher squat (255) 4x5

2a)DB bench feet up
- 75x10
- 85x10
- 85x10

2b)Pulldowns
- 145x10
- 160x10
- 160x10

3)Tricep pressdowns "up the stack"
70x10
80x10
90x10
80x10
70x10
-- repeat one more time after resting

4)Leg extensions up the stack and backward sled walking

[danki]

9/24

1)Medley
- Deficit TB SLDL (365-405) 5x3
- Goblet carry (130) 5x80-90'
- Stepups (30s) 5x5/leg alternating

2)1-arm unsupported db row - up to (85)x2x6
3)1-arm db sh press "up the rack"
30,40,50,60 x 5-5-5-5
35,45,55,65 x 5-5-5-5 (2x)

4)Leg press "adding plates"
1/side,2,3,4 x 6-6-6-6
+25lbs/side 1,2,3,4 x 6-6-6-6

5a)KB farmers (70s) 8x90'
5b)KB death march (13s) 8x30'
--- 13 minutes

[danki]

9/26
1a)Paused zercher squat
- 275x2x3
- 225x2x6 (no pause)
1b)1-arm DB sh press
-85x3
-90x3
-95x2
-75x2x6

2a)DB bench - feet up (85s) 4x8
2b)Pulldown - (150) 4x8

3a)RFESS (bw or light goblet) 3x20
3b)Rope KB upright row (40) 3x10

4a)Hammer curls up the rack 15-25
4b)DB tricep ext 30-35

[danki]

9/29

1a)Pendlay row
- up to 255 x 3
- 195 3x5

1b)TB one leg "kick stand" SLDL
- up to 145x5

2a)1-arm KB swing (70)lbs 3x10
2b)1-arm KB press (70)lbs 3x5

3a)1-leg press
- up to 3 total plates x 10
- no weight 50 reps / leg Rest Paused

3b)DB curls and hammer curls
- up to 30 x10

[danki]

10/1

1a)DB snatch to push press
- up to 115 x 3 x 1
- (100)x1x5 [1 snatch, 5 presses]

1b)Deadstop zercher
- up to 365 x 3 x 1
- 275 x 3 x 2 [below parallel]

2)Farmer's walks [speed focus and low rest] (165/hand) 6x60'

3a)DB deadstop row (100) 5,8,8,16
3b)DB bench (100) 6,6,8,8

4)RFESS rest paused
- offset 30lbs 20-10-10 = 40
- offset 30lbs 15-8-7 = 30

[danki]

10/3
1)Deadlift
- singles, 405, 455, 485, 505 (new pr)
- EMOM 405x2 for 5 minutes

2)Giant set for 30:00
- Pullups 4x5
- RFESS (offset 85)x2x8, (offset 50)x2x15
- DB press (85) 4x3
- Plate carries (2 45s) 4x200'

3a)DB floor press (80s) 3x10
3b)1-arm cable row (85-115) 3x10

4+)DB shoulder press (50) 3x10,8,7, lateral raise holds, biceps

[danki]

10/6

1a)Pendlay Rows
-185x5
-205x4x5
1b)Sled machine (max) 5x20 sec

2)DB high incline
- 70s 2x6
- 65s 2x6

3)Pulldowns
- each rep paused, ramping to (145) 2x6
, no pause (145) 2x6

4+)biceps/triceps isolation

[danki]

10/8

1a)DB clean to push press
110x3/side
110x2/side
120x1/side
110x2/side
110x2/side

1b)Weighted pullups
+15 x 3
+30 x 3
+40 x 3
+40 x 2
+15 x 5

2a)Deadstop zercher squat (275)
2-3-5
2-3-5
5-3-2

2b)Deadstop DB row (110)
6x5
[1:30/side AMRAP] 20 reps

3)Pushups AMRAP 2:00 = 50 reps

4)Leg press rest pause adding plates each set 15 reps
2 plates
3 plates
4 plates
5 plates
4 plates
3 plates
2 plates = 95 reps

5)JM press - up to 115 x 2 x 6
6)DB JM press - 40s 2x8

[danki]

10/10

1a)DB snatch (100lbs) 5x3/arm
1b)Rack pull below knee (405)x3x5, (365)x6,2-2-2
1c)Plate carries (35s)
4plates x 100'
3plates x 3 x 100'
2plates x 1 x 200'

2a)DB seated press ramping rest pause sets of 6 (35,45,55,45,35) = 30 reps
2b)Pulldown v handle ramping rest pause sets of 6 (85,115,145115,85) = 30 reps
2c)Standing 1-arm press ramping rest pause sets of 6 (40,50,60,50,40) = 30 reps
2d)Pulldown ramping rest pause sets of 6 (85,115,145115,85) = 30 reps

3)RFESS ramping rest pause sets of 8 (BW,15,30,15,BW) = 40 reps ---> 2 sets per leg

4)1-arm thick handle db farmers walks --> 150' / set (45,60,75)

[danki]

10/13

1a)DB bench
(110s) 6,6,5
(95s) - feet up 6,4

1b)Pullups (BW) 4x6

2)Pendlay rows
185x6
205x6
205x6
205x6,2-2-2

3)Leg press (4plates/side ) AMRAP in [2:30] = 40 reps

4)Z-press 95x6, 115x5, 95x6, 45lb dbs x 6

5)Hip Thrush machine (25lb plates) 1,2,3,4 plates per side each set x 10

6)1-leg deadlifts 1.5 reps (13s) 3x10

[danki]

10/15

1)Zercher rack squat up to (365)x1, (315) 3x3
2)Rack suitcase deadlift shin height - (135)3x5
3)Pin press at forehead height - up to (165) 3x1, (145) 2x5
4a)DB deadstop row (120) 5,5,5,10
4b)DB single arm press (80) 5,5,5,7
5)DB single leg deadlift 1.5 reps sets of 5 15,30,45
6a)Thick handle db farmers (70s) 4x100'
6b)Pushups BWx15, +25x3x15
7)KB rope upright row - 3x10 up to 40x10

[danki]

10/17

1a)Deadlift (405) 5x3
1b)DB Snatch (105) 5x2/side
1c)Plate carries "fast" (70lbs) 5x150'

2a)Pullups 6x4 = 24 reps [11:00]
2b)Weighted Pushups (+45) 9,9,9,9,6-3,6-3=54 reps

3)1-arm DB sh.press (60lbs) 8,7,5,5,5= 30 reps / side [6:00]
4)RFESS (offset 50lbs) 10,10,10,8,7,5 = 50 reps [3:30] /leg
5)Curls
6)seated calf raises

[danki]

10/21

1a)Pendlay Row
245 2-3-5
225 2x2-3-5

1b)Rack Press [shoulder height]
135 3x2-3-5

2)Zercher rack squats (225) AMRAP in 6min. = 40 reps

3a)Hip Thruster machine with band around knees paused at top
25/side x 2 x 10
50/side x 2 x 10

3b) DB curls

[danki]

10/23 [Got to work out at Gold's in Venice :+1 ]

1)DB snatch alternating (100) 5x3/side
2)DB press (80) 3 x 2-3-5 (stay same weight)
3)Rack deadlift below knee
135x15
185x15
225x15 'rest paused'
4)EDT type circuit [15:00]
- Pushups +45 lbs 50 reps
- RFESS offset (50lbs) 50 reps/leg

5)Curls drop sets (30s --> 20s) 3x5-5

[danki]

10/24

1)Farmer's walks EMOM for 10:00
- 125/hand x 10 x 60'

2a)Pulldowns (100) 15,15,10
2b)DB floor press (80s) 15,15,10

3a)KB single arm swing (40) 3x7
3b)KB single leg dead (40) 3x7

4)Single leg db deadlift (25s)
- 1.5 reps x 10
- regular x 10

[danki]

10/27 Switching to more of a higher volume AND fighting a little cold so this workout SUCKED.

1a)Push Press (155) 4x3
1b)DB 1-arm press sets of 5 70,70,65,65
1c)Bradford press (70bls) 4x12

2a)Zercher rack squat (225) 5x5 [progress by one set each week
2b)RFESS offset (50lbs) 5x7 [Add set and reps each week]
--- Completed in 15:00

3a)DB bench (75s) 12,12,15
3b)DB row (75) 12,12,12
3c)KB Rope upright row (40lbs) 12,12,12

[danki]

10/29

1a)DB snatch - up to 105 x 6 / side @ RPE 8, 95x3x6
1b)Rack Pin press (chin height) - up to 135x7 @ RPE 8, 115x3x8

2a)High Stepup 3x6
2b)DB single leg deadlift 1.5 reps (25s) 3x6
2c)Hip thrust machine (50/side) 3x10

3a)1-arm rope pulldown (55) 3x8
3b)cross body curls (35s) 3x6/side
3c)Rope pulldown facing away (70-85) 3x8

4)DB rolling tricep extensions 40sx8, 45sx8

[danki]

10/31

1a)High-bar back squat - up to 255 x 12 @ RPE 8, 215x2x10
1b)DB 1-arm press - up to 65x12 @ RPE 8, 55x12,10

2a)Pendlary Row (195) 5x5
2b)Ball slams (10lbs) 5x8
2c)Farmer's (75s) 5x100'
----- 11 Mins

3)High rep curls

4a)Seated leg curls -up to 80lbs 3x10
4b)Ball glute bridge 3x10
4c)Bike sprint 3x30 sec

[danki]

"Extra Workouts for the week"

10/28-
BW Pushups 2x5-10-15 = 60 reps
1-arm KB Swings (53lbs) 2x5-10-15 = 60 reps

10/30
Weighted Pushups (+40) 3x4-6-10 = 60 reps


11/1
BW Pushups 1x5-10-15-20 = 50 reps
1-arm Swing (53lbs) 1x5-10-15-20 = 50 reps

11/2
"Ruck" walk +40lbs x 1.5 miles
weighed pushups +40 2x5-10-15

[danki]

11/3

1a)Deadlift paused mid shin (385)x5, 335x2x4, deficit 335x4 no pause
1b)Rack Press neck height (155)x4, 135x3x4

2a)Hip thrust machine (90/side)x6, (100/side)x3x6
2b)1-arm pulldown (70)x6, (75)x3x6

3a)1-leg deadlift (35s)3x8
3b)Goblet squat (70,90,90)x8

4a)DB shrugs (50,60,70,70)x10
4b)Overhead rolling tricep ext (35,35,35,40)x10

[danki]

11/4
Pushups am/pm 2x5-10-15-20 = 100 reps
Band push downs 4x25

11/5
1a)Zercher rack squat - up to 300x8 @ RPE 8.5, 265x2x8
1b)1-arm db press - up to 80x10 @ RPE 9, 70x2x10

2a)Pendlay Row (205) 4x6
2b)DB Farmers (105s) 4x100'

3)DB RFESS(45s) 3x15/leg

4)1-leg seated leg curl 20x10,30x10
5)2-leg seated leg curl 70x2x10

6)DB curls
Hammer 25s x 4 x10
Regular 15s x 2 x 15

[danki]

11/6

Weighted Pushups (+40) 3x5-10-15 = 90 reps

11/7

1a)DB snatch alternating (95) 2x1-2-3-4/side
1b)Low Handle TB Deadlift (345) 2x2-4-6-8

2a)1-arm db press various stances/positions (45) 4x10
2b)1-arm pulldown various grips/positions (45) 4x10

3a)DB shrug 50,65,50 x 10-12
3b)Plate carries (70) 3x200'
3c)DB rolling tricep ext (45s) 3x10-12

4)Extra carry work and pinch grip work

[danki]

11/10

1a)1-arm DB press (90) 3x1-2-3
1b)Paused Squat (285) 3x1-2-3
1c)Pullups (BW) 3x2-3-5
1d)Deficit offset RFESS (45lbs) 3x4-6-10

2a)Seated Overhead rolling tricep ext (30,40,50,50s) 4x6
2b)1-leg eccentric deadlift (50lbs) 3x6

3)1-arm seated cable row (85,100,115,130,145,145) 6x8

4a)Seated leg curl (80lbs) 5x5
4b)BB and DB curls 5x5

[danki]

11/12

1a)Low handle TB deadlift - up to 465x1, 425x5 @RPE 8
1b)Rack Press neck height - up to 170x1, 160x4 @RPE 9

2a)Low handle TB deadlift - (365) 3x8
2b)Rack press neck heigh - (140)3x6
2c)DB farmer's (105s) 3x150'

3)DB deadstop row (105) w/straps 1x8 -- Grip and conditioning were shot by this point

4)Low Incline DB press 60sx8, 70sx2x8

5a)cable pullthroughs 3x10
5b)cable drag pressdowns 3x10

6a)ball leg curl x5, ball glute bridge x10 3 sets
6b)ball slams (20lbs) 3x15


NOTES:

1)Time for a "deload" or more specifically, reset the volume/intensity
2)More "conditioning" work. Either density training, EMOMS or tempo training circuits at the end
3)Conditioning might be bad right now because I have a mild respiratory virus
4)Get back into the heavy DB deadstop rows. These seem to be weaker now (although that was after 4 sets of deadlifts and 3 sets of farmers)
5)Timed holds on pullup position or deadlift position for grip

[danki]

11/14

1a)BB Squat (255) 3x2-3-5
1b)1-arm DB press (75) 3x2-3-5
-- In between sets, either box jumps or curls in between sets

2a)GHR 3x5
2b)Pullups (BW) 3x5
2c)DB tricep ext (50s) 3x10

3+)RFESS (BW) 2x15
ball leg curls 3x8-10
kb carries, 70lb kb gorilla rows

[danki]

11/17

1a)Rack press (150) 2x2-3-5 = 20 reps @RPE 8
1b)Deadlift (405) 2x2-3-5 = 20 reps @RPE9 ---> May need to decrease on this. We'll see
--- 14 minutes to complete all

2)Leg press (4plates/side) 4x15

3)DB deadstop row (105) Ladder 1-8 = 36 reps

4)Seated calf raise 25/side 1x12

5a)seated leg curls (70lbs) 3x10
5b)Single arm HS preacher curl (10lbs) 10,10,8