danki's Cluster F$#* Log

[danki]

12/10 "upper A"

1)DB sh press RP(55s) 11-5-3
2)DB dead stop row RP (110) 10-5-3

3)DB bench (80s) ~45 sec between sets 13-10-8-5-5

4)Low-mid incline DB 'batwing' rows (35s) ~45 sec between sets 13-13-10-8-8

5)EZ curl (35?) 13-13-10-10-8

6)Machine shoulder raise (20-40) 6x10-12

[danki]

12/11 "lower A"

1)Lying leg curl (65-115) 3x8
2)Stepups RP (45s) 10-5-4
3)Swings (50lbs) 5x15 [40 sec between]

4a)1-leg glute bridge 3x10
Glute bridge 2x15

4b)DB RDL (30s) 3x15, Rack pull static hold squeeze (135) 2x45 sec

5)seated leg curls "pump sets" high reps

[danki]

12/12 "upper B"

1)DB bench RP (105s) 10-4-3

2)Pullup RP (BW) 9-4-3

3)DB sh. press (40s) [40 sec between] 13-10-10-8-5-5
4)Incline DB shrug (55s) [40 sec between] 13-13-10-10-10

5a)Scarecrows 4x13
5b)Band pull apart 4x13

6)Triceps 5x13

[danki]

Switching to 4x per week upper/lower with focus on legs and back

(deload 2 workouts)

12/15 "lower"

1)Swings (70) 5x10 (40 sec rest)
2)1-leg deadlifts hand assisted - up to (65) 2x5

3)Box squat (225) 5x5 [30 sec rest]
****New progression (No box)
185 10x5 [45 sec between]
185 7x6 [30 sec between]
185 3x10 [30 sec between]

4)Walking lunges (bw)
alternating 1x20
right 1x10
left 1x10

5)Band walks (black) 3x20

6)Leg curls 5x10+ (light)

[danki]

12/17 "upper clean/press focus"

1)DB clean and press (60s) 3x5 [60 sec rest]

2)DB bench - Rest Pause (105s) 8-4-3

3)Pullup (BW) 10x3 [45 sec rest]

4)DB deadstop row - Rest Pause (105) 9-5-4

5a)Tricep machine
100x15
100x12
80x12

5b)Ez curl
Bar+40 (?65?) x 12
Bar+20 x10
Bar x12
Bar x12

[danki]

12/19 "lower"

1)Swings (90) 5x5 [60 sec between]

2)Squat (185) 10x5 [45 sec between]

3a)Band walks (black) 3x2 trips
3b)
Reverse lunge 10/side
Stepup 10/side
Walk lunge 10/side

4)Leg curls

[danki]

12/20 "upper"

1)DB bench (110s) 2x6 [2.5 min between]

2)Pullup (BW) 6x4 [40 sec between]

3)DB clean and press (50s) 5x5 [30 sec between]

4)Triceps
5)Biceps
6)Shoulders

[danki]

12/21 "lower"

1)Natural GHR negatives (w/swiss ball assistance) 3x5

2)Squat (185) 7x6 [30 sec rest]

3)1-leg deadlifts - up to 35 2x7
4)Seated leg curl - up to 130 3x5
5)Glute bridge w/ band around knees - 3x10, 1x50 RP

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Gonna drop squats for a while. My back just isn't feeling it. If I do them, it will be heavier, lower reps, and longer rest.

Leg exercises for now:
-deadlift (done on pull day)
-GHR
-1 leg deadlift
-Swing
-Stepup / RFESS
-Seated leg curl
-Leg ext
-Glute Bridge

Next week, this workout will be:

Leg workout A
1)GHR
2)1-leg deadlifts
3)Glute bridge
4a)Leg Curl
4b)Leg Ext

Leg workout B
1)GHR
2)Swing
3)Stepup or RFESS
4)Glute Bridge
5)Leg ext.

[danki]

12/23 Pull day

1)Rack pull
up to 315 x 5
up to 365 x 3
up to 415 1,1,1

2)Hang power shrug/pull (225) 4-3-4-3

3)Dead stop DB rows w/straps (120) 2x8

4)Pullups 5x5
5)Assisted pullups (-45) 4x5
6)Hammer curls - up to 40s x 5
7)Incline bench shrug - 40s 5x8

-------------------------------------

New program for "pull days"

Workout A:
1)Rack pulls (up to a heavy single w/pause, volume of triples w/pauses)
2)Kroc row w/straps 1-3 x 20-30
3)Curls (power clean, then curl negative) 2-3x5
4)Pull downs (25-75 reps)
5)Incline bench shrugs (Long pause) 1-3 x 1-5

Workout B:
1)DB cleans (up to heavy 1-3, backoff set 5-10)
2)Pullup (15-30+ reps)
3)Rack pull (volume - ex: 10x5 or 15x3)
4)Facepull or band pullapart or scarecrow (2-3 x 10+)

[danki]

12/24 Push day

1)DB bench RP (110s) 8-4-2 --> stay same weight next time

2)DB sh. press
-triples up to 65x3
-35sx10
-40sx10
45sx10

3)Machine tricep ext
120x5
100x15
100x8

4)Shoulder raises (10s-15s) sets of 10, side and front


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Push workout will happen only 1x per week

Workout A:
1)DB bench RP (~12-20 reps)
2)ME overhead exercise (rotate each week, sets of 1-5, and backoff sets of 8-12) (DB sh. press, Incline DB bench, Standing Press)
3)Triceps (Rolling tricep ext. 2-3 x 5-10, followed by machine triceps 1-2 x 15+)
4)Shoulders (side and front) (start with some "cheat", 2-3x6-12, then strict or isometric RP ex. 5-5-5-5-5
5)OPTIONAL - pec dec 1-2x8-12

[danki]

12/26 "lower"

1)Assisted GHR negatives 3x5

2)DB swings
sets of five up to 100 2x5
(85) 2x10

3)step down (dead stop)
BW 2x5
+10/10 1x5

Goblet RFESS (+45) 1x15

4)Feet elevated glute bridge w/band at knees (+70) 3x12
BW - AMRAP in 3:00 (70 reps)

5)leg ext - up to 160 x 10
6)leg curl - up to 140 x 8
7)leg ext - (50lbs) 100 reps rest pause

[danki]

12/27 "pull"

1)DB cleans
- up to 80s x 3
65s x 10

2)Pullups RP (BW) 8-5-4

3)Rack pull (275) 15x3 [15-30 sec between]

4a)Band pull apart (double red) 4x6-10
4b)Facepulls (~50) 4x10

[danki]

12/29 lower

1)assisted ghr negatives 4x5
2)1-leg deadlift
- balance assisted - up to 90x3
-no assistance 45x8/assistedx4
3a)1-leg feet elevated glute bridge 4 x 5
3b)feet elevated glute bridge w/orange band (90) 3x10
3b2)BW w lack band 4x15

4)lying leg curl - up to 135 2x5
5)seated leg curl - up to 130 2x5

6)split stance 1-leg deadlift. (25) 1x20

[danki]

12/30 pull

1)rack pull w 3 second pause
-up to 415x3
-315x10

2)Kroc row (120) 10-5-5

3)curl negatives - up to 105x3
4)pulldowns (120) 3x15, 3x10
5)inc bench shrugs 65s 4x8

[danki]

1/1 "push"

1)DB bench RP (110s) 8-4-3 [[[[Next time go 115s, and do 4-5 sets of 3-5]]]

2)Press
-up to 145x3
-155x2
-125 2x5

3)DB rolling tricep ext (50s) 2x8-10
4)Machine tricep
90x12
80x12

5)Shoulder raises
w/cheat - up to 40s x ~8
stritct - 20sx12
iso - 10-12s x 20 sec

[danki]

1/2 "lower"

1)1-leg elevated glute bridge
-up to 100 2x5

2)Swings
-up to 120x5 [grip is an issue here] ****[maybe try speed deads agains bands]
-100x12 again, grip is an issue

3)1-leg squats "stepdowns"
-up to +25/25 x 5

4a)GHR assisted w/ball (10,12,16)
4b)Glute bridge w/band around knees (+100) 3x15

5)Glute bridge w/band 4x10 w/ only 10 sec rest between.

[danki]

1/3 "pull"

1)Pullup RP (+10) 8-5-4

2)Rack pull (315) 8x3 [30 sec between] 2-3 sec pause at top

3a)BW row 4x5
3b)DB muscle clean (65s) 4x5

4)DB hammer curls (40s) 3x5

5)Farmers (100s) 3x2 trips [~100' per trip]

6)Machine curls 3x8

7)Lat pulldown row to chest 3x8 [[Forgot what these are called, but they are my new favorite exercise for mid back]]

[danki]

1/5 "lower"

1)GHR negatives - worked up to unassisted w/ slight pause x3

2)1-leg DB cleans - up to 45s x 3

3)Glute bridge w/band around knee (+100) 50 reps AFAP - 25-15-10

4)1-leg squat (BW) 2x12

5)1-leg split stance deadlift - up to 45/45x8, 35x20

[danki]

1/6 "pull"

1)Rack pull
-up to 485 x 1
-505 x 1 [failed.... bar seemed bent and was rolling in my hands]
-385x10

2)Pullups (BW) 5x5 [~45 secs between]

3)Deadstop DB row - 50 reps as fast as possible
No straps 15-6-4
Straps 10-8-7 [<10-12 secs between clusters]

4)Pulldown rows to chest
- up to 120 x 5
-60-70 x 5-12 w/pauses

5)Alternating DB curls/hammer curls - 4x5/5 (35lbs) - 30 secs between sets

[danki]

1/7 "push"

1)DB bench (115s) 5,3,4,3,3,3 [~2 mins between sets]

2)DB shoulder press (50s) 50 reps AFAP [<10-12 sec between sets]
Press - 12-5-3
Push press 7-5-5-5-4-4

3a)Lean away shoulder raise (25) 2x12
3b)Pushup 2x12

4a)Front raise (25) 1x12
4b)Incline pushup 5-5-5-5

5)Tricep pressdowns
(70) 10-8-6-4
(60) 8-6-6
(50) 10-10-10

[danki]

1/9 "lower"

1)Glute bridge activation work - worked on single leg and explosive stuff (+70) x 5-8

2)Split stance deadlift - up to 205 x 3x2

3)Single leg squat
- up to (35/35) x 3
- opposite loaded (25) x 10

4)Glute bridge
w/2 black bands, +70 4x10
w/1 black band +70 2x10
+70 4x10

5)single Leg ext (60) 10,10,7,7

[danki]

1/10 "pull"

1)Pullup RP (+20) 6-4-3

2)1-Deadlift/ 3-shrut
-up to 275 3x3

3)DB high pull
-up to 70s x 7

4)Farmers
(100s) 3x2 trips

5)Hammer curls
30s x 10
30s x 9
25s x 10

6)Pulldown row to neck (60) 5x10-12

[danki]

1/12 "lower"

1)Speed deadlift -
255 3x2-2-2
-up to 345 3x1

2)Hill "sprint" 3x45 sec 7.5/10

3a)1-leg split deadlift
45x8
95x8
115x8

3b)RFESS 3x12

4)Leg press (3 plates per side) 5x10

5)Glute bridge isos 4x30sec+

[danki]

1/13 "pull"

1)Pullup (+20) 5x4

2)DB deadstop row w/ strap (120) 3x10

3)DB hammer curl - up to 45x4, 40x2x6

4)Pulldown
90x20
115x15
120x3x10

5a)Pulldown row to chest
-up to 75x12
-isos up to 75x15 seconds

5b)Farmers (60s) 4x2 trips

6)Hammer curls
20s x 15,12,10,10,8
15s x 15,12,10,10,10

[danki]

1/14 "push"

1)DB bench (115s) 6x3,4x2 [60-90 sec between]

2)Very High incline DB bench
-up to 60s x 5
-70sx3

3)High incline bench - mid incline bench (45s) ~8x6-5

4)1-arm shoulder raise cluster drop set (ex: 25 x 15-10-8, 15x10-10-8, 10x10-10)

5)Tricep pressdowns (similar to #4) 70-40lbs

*****Switch back to upper/lower. Work "speed" one day for DB bench to try to get more explosive on these.

[danki]

1/16 "lower"

1)Deadlift
-up to 325x5
-up to 365x1,1,1
w/straps 315x12

2)seated leg curls
-up to 160x6

3)leg press
-up to 5plates/side x 12,10,8

4a)Stepup (bw) 2x8
4b)RFESS (BW) 2x12

5)Feet elevated glute bridge (+100) w/band 6x15

[danki]

1/17 "upper"

1)Pullups
-up to +40 2x2
-BW Rest Pause, 10-4-3

2)Low Incline DB bench
-up to 80s 3x6

3)DB deadstop row (120) 2x13

4)DB bench (90s) 8,8,6,6 [focus on speed] [~60 sec between]

5)Hammer curls (40s) 9,8,8

6)Pulldown
-105 4x12
-drop set 105x7, 75x7, 65x7

[danki]

1/20 "lower"

1)Deadlift
-up to 345x5
w/straps touch and go (315) 3x5
no straps dead stop 315x5

2)1-leg elevated glute bridge - alternating sets of 10-15 per leg - 200 total reps in about 10 mins

3)leg press -160 per side, 8x10 (40sec between)

4)Ball negative leg curls 3x5

[danki]

1/21 "upper"

1)DB bench (110s) 5,5,5,3,2 [2 mins between]

2)DB deadstop rows with straps (120) as many reps as possible in 90 seconds (1 arm at a time)
18,12

3a)DB incline bench slow negatives
50x8
65x8
65x6
65x5

3b)Pulldown
165x5
180x5
195x5
195x5

4)DB hammer curls
-up to 50s x 2x5
-37.5s x 12,6
-15s x 15,8,6

5)Tricep pressdowns
90x2x5
60x 12,6

[danki]

1/23 "lower"

1)Deadlift (315) - AMRAP in 2:30 [dead stop, no straps]
10-4

2)Leg press
-up to 6 plates per side x 12
-5 plates x 12
4 plates x 20

3a)Walking lunges
15s x 12
25s x 12
35s x 12

3b)Elevated glute bridge (+100) 3x10-15

4)Leg extensions
- up to 160 x 2x8
-50 x 22