danki's Cluster F$#* Log

[danki]

11/19

1)KB 1-leg deadlift negatives
30x3
50x3
70x3

2)Hip Thrust Machine (45/side) 15,15,12,12 --- alternating sets with slingshot hip circle

3a)1-arm db press (80lbs)
3b)Pullups (BW)
Ladders 2x1-2-3-4-5 = 30 reps each

4)RFESS (50s) 2x8-12 = 40 reps/leg

5a)high incline db press 40sx15, 45sx15
5b)Underhand pulldowns (100lbs) 2x15

[danki]

11/21

1)DB snatch (105) 3x1-2-3 = 18 reps
110x1
115x1
120x1

2)Leg press (5plates/side) 4x12
3)1-arm db press (70) 2x8
4)hang db snatch (70) 3x3
5)Goblet squat 80x12, 100x12
6)RFESS offset (50lbs) 2x12
7a)Ball leg curls 3x10
7b)1-leg deadlift (BW) 3x5,10,10

[danki]

11/23

1)KB 1-leg deadlift negatives (70) 3x3
1b)Box jumps sets to 2-3

2a)RFESS (70s) 2x4-6-10 = 40 reps
2b)Pullups (+15) 2-2-3-5 = 20 reps --More reps lighter weight

3)DB bench (80s) 12,10,8,8 = 38 reps --> Stay same and increase reps

4)Hip thrust machines (25/side) rest pause 15,12,12,12 = 51 reps
5)Seated cable row (145) 12,8,8,6 = 34 reps
6)DB curls (20s) 15,10,5

[danki]

11/25

1a)TB deadlift (405) 3x3-5-7 = 45 reps (23 reps low handle, 22 reps high)
1b)Rack press neck height (150) 3x2-3-5 = 30 reps

2)Thick handle DB farmer's walks
90s 2x60'
70s 4x60'

3)Leg press (4 plates/side) 60 reps AFAP low rest
20,10,10,10,10

4a)Cable pressdowns 4-5x10 (70-100 lbs)
4b)Standing cable row 4-5x10-12 (100-140)

5)Seated leg curls
2-legs (85)3x10
1-leg (35)1x10

6)HS preacher curls
- up to 65 x 6
- 30 x 8,8,8

[danki]

11/27

1)Slingshot bench - up to 265x5
2a)DB Bench (100s) 3x3-5-7 = 45 reps
2b)Pendlay Row (205) 3x3-5-7 = 45 reps

3)Deficit RFESS (40s) 3x8-12 = 60 reps

4)Pulldowns paused sets of 3 ramping
85x3
100x3
115x3
130x3
145x3

5)Pulldowns (145) 2x6

6a)1-leg deadlift (30lbs) 3x6
6b)Hip Thrust Machine (50/side) 3x10
6c)Plate carries (70lbs) 3x150'

[danki]

11/29

1a)Deadlift (425) 2x1-2-3
1b)DB press (90) 2x1-2-3

2)Deadlift (315) EMOM 5x3
3)DB press alternating each min (90) 5x2/arm

4)Leg press dead stop - up to 6plates/side x 8
explosive 4plates/side x 20

5)1-leg curls 30,40 2x10

6)Seated HS curls (50lbs) 3x8

7a)Tricep pressdowns (3x10)
7b)DB curls (3x10)

[danki]

12/2

1a)DB snatch alternating (105) 5x2/side
1b)Slingshot bench (225x3x6), (245x2x6)
1c)Pullups (BW) 5x6

2)RFESS
40s x10
60s x10
80s x10
60s x10

3a)kirk karwoski rows 115x10, 135x10
3b)Standing Press 95x10, 115x8

4+)Quad work -- Leg press not available.

[danki]

12/4

1)DB press
- up to 105 x 2 x 1
- (85) x 6-3, 2,3,2,3 = 19 total reps

2a)Leg press
- 4 plates/side x 15
- 4 plates + 25/side x 15
- 5 plates x 15
-drop set (5platesx10, 4platesx10, 3platesx10) = 30 reps

2b)1-leg deadlift
- 44 lbs x6
- (44/40) x 2 x 6

3a)1-arm seated cable row
105 x 10
125 x 10
145 x 10

3b)db rolling tricep ext
40s x 10
50s x 2 x 10

[danki]

12/6

1a)Bench
- 225 x 4
- 235 x 4
- 244 x 2 x 4

1b)Pullups
- BW x 4
- +10 x 4
- +20 x 4
- +30 x 4

2)TB Deadlift low handles (365) EMOM
- 6x4, 6x2 = 36 reps

3)Low incline DB bench with slingshot (75s) 3x10, without Slingshot (50s) 2x8

4)RFESS
-BW x 25
- +10lbs x 25
- +20lbs x 20
- +30lbs x 20
- +50lbs x 15

[danki]

12/8

1a)Rack press chin height
- up to 175 x 2 x 2

1b)Pendlay row
- up to 305 x 2 x 2

2)EMOM alternating for 10 min
Rack press (155) 5x2
Pendlay Row (245) 5x2

2)Leg press (5plates/side) 2x13-7-5

3a)1-leg deadlift negatives
30x3
40x3
70x3
40x6

3b)TB farmers walks
- ramping to 245 x 4 x 180-200 ft.

4)Pulldowns - up to 130 3-4x8
5)cable pullovers
6)backward sled drag x 3 mins

[danki]

12/10

1a)DB snatch up to (115) 3x2
1b)Box squat - up to 315 x 2 x 2
Paused squat (5 secs) - up to 315 x 1

2)DB snatch EMOM both sides (100lbs) 10x1

3)Bench
185x8
205x8
225x7

4a)Walking lunges 4x24
4b)Bent row
115x8-5
165x8-5
215x5-3

5)1-arm sh press 50x8,60x8,60x8
6)DB shrugs 50,60,70 x8

[danki]

12/12

1a)Deadlift paused mid shin (about 2 seconds) - up to 385x2
1b)DB push press - up to 110x2

2)Deficit deadlift (standing on 2x35s)
- 365x3
- 385x3
- 405x3

3)DB push press EMOM alternatint (100lbs) 3x3, 3x2 = 15 reps / side

4)RFESS offset loaded (50lbs) 12-6-6-6 = 30 reps /side

5a)DB bench (75s) 3x10, 3x8
5b)Seated cable row (115) 3x10, 3x8

6)Backward sled drag 3x60-90 sec
6b)Wall squats 3x30 sec
6c)Reverse lunge (BW) 3x5-10

[danki]

12/14

- KB 1-arm swings EMOM alternating arms (53lbs), 11 reps/min for 12 mins

12/15

1a)Slingshot bench - up to 285x4, 225x2x8
1b)Unsupported DB deadstop row - up to 150x3, 120x2x8

2)1-leg deadlift negatives - 95,135,135 x 3/leg

3)Leg press drop sets (3-plates+25/side down to 3-plates) 3x10-10-10 = 90 reps

4a)TB farmers walks (275) 6x120'
4b)KB press (50lbs) 6x8

5)Seated calf raise (45/side) 4x6, (25/side) 1x12

[danki]

12/16

- KB swings EMOM (70lbs), 11 reps/min for 14 mins

[danki]

12/17

1a)DB snatch - up to (110)2x4, (115)3x1
1b)Deficit deadlift - up to 425x4

2)Deadlift (365) 2 reps EMOM for 10 minutes

3a)Pullups 2x6-4-2
3b)Weighted Pushups (+45) 12-8-6, 12-6-3

4)Reverse Lunge (35) 9-6-3

5)Curls (25s) 4x6

[danki]

12/18

1a)KB Swing 70lbs 6x11 EMOM
1b)Pushups 6x15 EMOM

--- 12 mins total alternating.

[danki]

12/19

1a)
Press (85) 3-3-3 --- Too heavy
(75) 2x4-4-4

1b)
Pendlay Row (225) 3-3-3, 5-5, 5-5

2)Zercher front foot slightly elevated split lunge
- up to 115x5, 115x10

3)DB Farmers FAST (100s) 8x120'
3b)4 sets of backward sled drag x 30-40 sec, 4 sets forward

4)Pulldowns couple of sets of 8?
5)biceps ???

[danki]

12/21 extra workout

EMOM
- (53lb KB 1-arm swing left x 11
- (53lb KB 1-arm swing right x 11
- Pushup x 15

---- 15 minutes total

12/22

EMOM
-(53lb) 1-arm pres x 8 Left
-(53lb) 1-arm pres x 8 Right

--- 16 minutes total

[danki]

12/23

1)DB snatch - up to 120x1
2)DB snatch (110) 2 x 2-3-5 = 20 reps / arm

3a)rack press neck height
- 145 x 6 -- Too heavy
- 135 x 2x6

3b)Deficit deadlift (365) 3x6

4)Leg press drop set clusters
-- (4plates-3.5plates-3plates /side) x 12-12-12
-- (5plates-4.5plates-4plates/side) x 8-8-8

5)DB floor press (75s) 15,10

6)bottoms up walks and rack walks

[danki]

12/25 Extra Workout

- (70lb) KB 12 swings EMOM for 12 minutes

[danki]

12/25 Extra Workout

- (70lb) KB 12 swings EMOM for 12 minutes

[danki]

12/26

1)DB snatch to push press - up to 110x1
2)RFESS offset (60lbs) 8-7-5, 12-8-5

3a)DB Farmer's walks (110s) 6x180-200'
3b)DB snatch to strict press (90) 8x1

4a)1-leg deadlifs - up to (70lbs) negative x 5, 40lbs x 5-5-5 -- Two sets
4b)KB overhead carry - up to (70lbs) 2x120'

5)Front foot elevated reverse lunge / stationary lunge (BW) - 100 reps per leg RP 30 seconds rest per set

[danki]

12/28 extra workout

1)1-arm kb swings (53lbs) EMOM x 12 for 10 mins total
2)KB press (53lbs) 4x5
3)Pushups 4x15

[danki]

12/30

1a)Deficit deadlift (415) 2x2-3-5
1b)Rack press forehead height (155) 6x3

2)Deadlift (365) x 2 EMOM for 5 minutes = 10 reps

3)Pendlay row
- Drop set (195,175, 155, 135) x 5-5-5-5
- 225 3x5

4)1-arm incline presses ???

5)Rack carries and overhead carries with 70lb KB

6)Leg press drop set (6plates, 5 plates, 4 plates) x 8-10,12 = 30 reps

7)70lb KB swings 100 reps AFAP (5:40)

[danki]

1/1/2020 extra workout

1)KB press ladders (70lbs) 3x1-2-3
2)KB floor press (70lbs) 2x8

[danki]

1/2

1)1-leg deadlift negatives - up to (165) 3,3,2 --- right leg is weaker than left
2)Bench press - up to 225x5
- 4" board press 225x5
- 225x5x2

3)DB farmer's walks "fast" (120s) 8x100-120'

4)1-arm pulldowns - up to (70) x6
5)seated DB "z press" (45lbs) 4x8
6)Leg press - up to 6plates/side 3x6
Drop set (4plates,3.5 plates, 3 plates, 2.5 plates, 2 plates) x 15,12,12,12,12 = 63 reps

[danki]

1/5

1a)Deadlift - up to (455)x2
1b)DB 1-arm press - up to (95)x2x2

2)Deadlift (365) EMOM 8x3 = 24 reps

3)DB dead stop row - up to (130 x 4,6

4)DB bench (85s) 6,8,8,8

5)Circuit - 25 mins
- 40 lb med ball slam x 8
- 50lb 1-arm swing x 10
- 70lb plate carries x 200'
----- about 8 rounds

6+)biceps, shoulder raise, triceps

[danki]

1/7

1a)DB snatch (110) ladders 1-5-1 = 25 reps / arm (@rpe 9.5)
1b)BB glute bridge (405) 5x6 / Hip thrust machine 2-3plates/side 4x6

2a)DB bench (100s) 3x8
2b)Farmer's walks (100s) 3x150-200'

3)seated cable row - 3x6 - up to 190
4)Seated 1-arm cable row 3x8 (55lbs)
5)DB press drop-set (65, 45) 3 x 6-6
6)Leg press drop sets (4 plates - 2 plates ) 3 x 12-12

[danki]

1/9

1a)TB deadlift clusters
(365) x 2 x 5-3-2
(385) x 1 x 5-3-2

1b)1-arm press clusters
70 x 5-3-2
75 x 5-3-2
70 x 5-3-2

2a)DB 1-arm floor press (90) 4x8
2b)Leg press ramping sets of 10 (3 plates, 4 plates, 5 plates)
cluster set (5plates) 10-5-5-5-5 = 30 reps

3)1-leg deadlift negatives (40/30) 3x5
4)1-leg split stance deadlifts (30-40) 3x8-10

5)Pulldowns (100lbs) 4x8
6)1-arm pulldowns (25-30) 3x10

[danki]

1/12

1)DB bench (110s) 3x5
DB bench (100s) 6,6

2)Pullups 6,4,4,4

3)RFESS - up to (50/50) x 8
- (offset 50) x 15-8-8-8 = 39 reps rest paused

4)JM Press (95) 3x6-8

5)1-arm hs pulldowns - up to 90 x 3 x8

6)1-leg bb deadlifts (65) 3x10

7+)1-arm cable rows