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  1. #1
    Registered User danki's Avatar
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    danki's Cluster F$#* Log

    Im moving my log from wannabebig, because their site goes down from time to time and I lose tracking on some of the days..

    As the title of my log implies, I do quite bit of "cluster" work, whether it be more traditional clusters of 1-1-1 or 3-3-3 with only 15-30 seconds between. Also, Ive mixed in stuff like 10x3, 2-3-5 etc.

    Right now my workout is based on of Dan John's "Mass Made Simple", but ive cut down the volume big time, because I have a lot going on right now between work and family.
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  2. #2
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    10/17

    1)DB bench (110s) 6x3
    2)DB clean and press (60s) 6,6
    3)Swing [AMRAP in 2 mins] (75lbs) 20,10,10,10
    4)Seated cable row (210) 2x5
    5)Pullup [AMRAP in 2 mins] (BW) 8,4,4,4
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  3. #3
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    10/20

    1)DB clean and press 8x2
    65x2
    70x7x2

    2)DB swing
    70x5
    90x5
    100x2x5

    3)DB bench (100s) 7,7,4,4

    4)Pullups [as many sets of 5 as possible w/30 sec between] 4x5

    5)Cheat curl - up to (95) 2x3

    6)Seated cable row (135) 3X10

    7)Pull through - up to 100 x 10
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  4. #4
    Registered User danki's Avatar
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    10/22

    1)DB bench (110s) 3x5 [120 sec between]
    2)DB clean and Press (60s) ladders 2x1-2-3-4 [30 sec between]

    3a)Pullup 5x5
    3b)Heavy pullthrough 5x5 (full stack)

    4)Stepup 3x10 (2 sets high, 1 set mid)

    5)1-arm preacher curl - up to 30x7
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  5. #5
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    10/24 "lower"

    1)Swings (100) 4x5
    2)RFESS (60/60) 2x10
    3)Deadlift cluster (275) 5-5-5 [30 sec between clusters]
    4)Bulgarian goat bag (25) 2x15
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  6. #6
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    10/25 "upper"

    1)DB clean and press
    (70s) 3x3
    (65s) 1x5

    2)DB bench - (90s) 3x8 [90 sec between]

    3)Pullup ladders - 30 sec between
    1-5
    1-5
    1-3
    -------36 total reps

    4)DB cheat curls - up to 45s x 3
    5)Hammer curls 35s 1x8
    6)DB concentration curl - (25)x8

    7)Triceps - 1-arm pressdowns and "creepers"
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  7. #7
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    10/27

    1)DB bench (115s) 5x3 [90 sec between]
    2)Pullup (BW) 1xmax [12 reps]
    3)RFESS (60/60) 1x12
    4)DB clean and press (60s) 8,6

    5a)Pullthrough 3x10
    5b)DB sumo deadlift (90) 3x10-15

    6)Cable standing row to neck 3x15
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  8. #8
    Registered User danki's Avatar
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    10/29

    1)DB clean and press
    singles up to 2x1 @ (80s)
    75sx3

    2a)RFESS clusters
    (40s) 4-6-10
    (40s) 10-6-4

    2b)Pullup clusters (+20) 2x2-3-5

    3)DB bench
    65sx12
    75sx12
    80sx12
    75sx12

    4a)Pullthroughs (full stack - 200lbs) 4x5
    4b)Cable row - 4x5

    5)Bulgarian goat bag swing 3x20
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  9. #9
    Registered User danki's Avatar
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    10/31 "lower"

    1)Deficit sumo deadlifts - up to a heavy set of 3 (305)

    2)Goblet RFESS (60lbs) 20,15

    3a)Hip thrust
    30lbsx12
    60lbsx12
    90lbsx12
    90lbsx12

    3b)Sumo pull through
    4x12 up to 160

    4)Machine abduction 4x10
    2 sets with blue band
    2 sets without blue band

    5)Bulgarian goat bag (no weight) 1x20
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  10. #10
    Registered User danki's Avatar
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    11/1 "upper"

    1)DB bench (115s) 4,4,4 [90 sec between]

    2)DB clean and press
    65s 2x5 [90 sec between]
    60s 2x5 [90 sec between]

    3)Pullup (+20) 6,6,5 [90 sec between]

    4)Pec dec 3x8-12

    5)Triceps 4x5, 2x13
    6)Bicep 3x8
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  11. #11
    Registered User danki's Avatar
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    11/3

    1)DB clean and press (70s) 3x3

    2)Rfess - up to (80s) 2x5

    3a)Sumo deadlift (255) 3x5
    3b)DB bench (105s) 4x6

    4)Pull through (150) 1x20

    5)Pullup BW 3x8

    6)Abductor machine 4x7
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  12. #12
    Registered User danki's Avatar
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    11/5

    1)Sumo deadlift stacked on 1 plate - up to 325 2x3

    2)DB bench (115s) 3x5

    3)Pullups
    +30 2-3-5
    BW 2-3-5

    4)Glute activation
    machine abduction 2x17
    Swing 2x17

    5)Goblet RFESS (80lbs) 15,12,8 [Helllllll!!!]
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  13. #13
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    11/7

    1)BB rev lunge - sets of 5 up to 185 2x5

    2)DB bench "speed" (75s) 7x7

    3)EDT type circuit 10min
    -DB clean and press (60s) 6x3
    -Cable row (150) 6x5

    4a)Glute bridge variations 5x10
    4b)Pull through 5x10
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  14. #14
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    11/10

    1)Sumo rack pulls - sets of five up to 325,
    2)DB bench (120s) 4x3 [~90sec between]
    3)DB clean and press
    40x10
    45x10
    50x6-2-2-2

    4)Goblet reverse lunge (25) 1x30

    5a)Face pulls 3x10
    5b)Leg curl 3x10

    6)Triceps 3x10
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  15. #15
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    11/12

    1)BB reverse lunge
    Triples up to 225x3
    185x10

    2)DB clean and press (65s) 6x3 [60 sec rest]
    3)Speed bench
    145 6x3
    triples up to 205 3x2

    4a)RDL 6x5 up to 205
    4b)Pullup 2x4-3-2
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  16. #16
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    11/14

    1)High rack pulls w/squeeze at lockout (alternating sumo/conventional)
    triples up to 375x3
    315x10-5-5

    2)DB bench (120s) 3x4 [~90 sec between]

    3)Pullup (BW) 1x10

    4)1-arm DB sh. press - sets of 5 up to 65x5

    5)Goblet reverse lunge (45) 1x20 [move to BB next time 95lbs)
    6)DB crush press - up to 75x5

    7a)V-pressdowns - up to 130x8
    7b)Pulldowns (135) 3x6
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  17. #17
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    11/17

    1)BB rev lunge (225) 2x5

    2a)DB cleans
    (65s) 2-3-5
    (70s) 2-3-5
    (75s) 1-2-3

    2b)1-arm DB presses [same reps and weight as 2a]

    3)Abductor machine 5x7 w pauses

    4a)RDL w/pause at top
    255 5x3
    205 2x7

    4b)Cable row w/pause in contracted position
    160 5x3
    120 2x7

    5)Tricep pushup 1x18
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  18. #18
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    11/19

    1)DB bench (120s) 5,5,4

    2)BB rev lunge (95) 20,15,15

    3)1-arm press clusters (45) 2x2-3-5-10

    4a)Abduction 5-5-10
    4b)1-leg pause rdl 5-5-5
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  19. #19
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    11/21

    1)BB reverse lunge
    triples up to (245) 2x3 [Need to work multiple sets in the 215-225 range]

    2)DB clean and press
    (75s) 10x1 [on the minute]

    3)DB bench (100s) 3x8

    4a)Facepull (90-140) 15,12,10,10
    4b)DB rdl (45s-85s) 15,12,10,8

    5)Triceps 7-7-7
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  20. #20
    Registered User danki's Avatar
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    11/24

    1)DB bench
    w/black band around back - up to 110s x 3
    w/o band 120s x 5

    2)DB clean and press (65s) EDT 10 min PR ZONE
    3-2-3-2-3-2-2-2-2-2-2 [25 reps]

    3)BB rev lunge (135) 3x10/leg [60 sec between legs/sets]

    4)Pullups 5,5,5,4,4,4,3,3,3 [36 reps]
    4b) in between pullups, did machine abduction / 1-leg SLDL
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  21. #21
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    11/26

    1)DB clean and press (75s) [10 minute PR zone] 5x2,6x1 [16 total reps]

    2)BB rev lunge
    205x4
    185x4
    ------- Something was going on with my right hamstring, so I crapped out on these today. Not sure if it was from the DB clean and press, or just tired for last workout

    3)Low-mid DB incline bench (90s) 3x5

    4)Pulldowns (120-135) 5x10 [60 sec rest]

    5a)RFESS iso hold at bottom 3x10
    5b)Pullthrough w/squeeze 3x5
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  22. #22
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    11/28

    1)DB bench w/black band (110s) 3x4

    2a)Stepups (BW- +20) 5x3-5
    2b)Pullup (+20) 5x3

    3)Mid-high inc DB bench (80s) 8,6,5

    4a)Walking lunge 1x30
    4b)Stationary lunge 2-3 x15

    5)Seated row (~75) 1x15
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  23. #23
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    12/1 "upper A"

    Switching things up for at least 2 weeks. 6x/week alternating between upper/lower and each has an a/b

    Goals of this phase:
    -continue building muscle (or more specifically shift more of my weight gain toward muscle)
    -maintain strength
    -Start to become familiar with "bodybuilding" type training (more fatigue, shorter rest breaks, "working the muscles")

    1)Standing DB shoulder press [clean the first rep only]
    70sx3
    75sx3
    70sx3

    2)Incline DB shrug [ squeeze at top]
    60s x 3 x 5

    3)DB bench (100s) [30 sec between sets] 5,5,5,5,3 [23 reps]

    4)Pulldown (180) [30 sec between sets] 5,5,5,3,3 [21 reps]

    5)Standing DB sh press [30 sec between] (22.5s) <<<<<<Switch up exercise each workout
    10,10,10,10, 1-arm x 12

    6)Facepull (80) [30 sec between] 10,10,10,10, 1-arm x 12 <<<<<<Switch up exercise each workout
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  24. #24
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    12/2 "lower A"

    1)DB stepup
    40s x 5
    60s x 5 [little too heavy]
    50s x 5

    2)Rack RDL (275) sets of 5 with only 30 sec rest between
    6x5

    3)Band walking (light blue)
    6x ~50 ft [30 sec between]

    4)4 sets - Reverse lunge x 8 / stationary lunge x 8 [perform the 16 reps on right side, then on left side with no rest, rest 60 sec between sets]
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  25. #25
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    12/3 "upper B"

    1)DB bench
    w/black band - up to 110sx4
    w/black+red bands - up to 90sx4

    2)Pullup
    +35 2x3
    BW x 6

    3)DB sh press (55s) 5x5 [30 sec between]

    4)Inc bench shrugs (55s) 5x5 [30 sec between]

    5)Pushups 5x10 [30 sec between]

    6a)Cable rows (100?) 5x10 [less weight next time]
    6b)DB hammer curls (25s) 5x5
    -----------------------------------No rest between, 40 sec between sets
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  26. #26
    Registered User danki's Avatar
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    12/4 "lower B"

    1)Deadlift
    Singles up to 395
    355x5

    2)1-leg leg press (70/side) 7,7,7,7,7,7,14 [30 sec between sets, all right leg first, then left leg]

    3)SLDL (115) 5x10 [30 sec between]

    4a)Rev. lunge x 10
    4b)Stationary lunge x 10
    ----------------------------3 sets per leg.
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  27. #27
    Registered User danki's Avatar
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    12/5 "Upper A"

    1)DB shoulder press
    75sx5
    65sx5

    2)Incline DB shrug
    75sx5
    90sx5
    75sx5

    3)DB bench (100s) 5,6,6,5,5 -27 reps [about 30-45 sec between]

    4)Pulldowns (180) 6,6,6,5,5 - 28 reps [same]

    5)Facepull (60-80) 4x15 [30 sec between]

    6)Dip machine (105) 4x15 [ 30 sec between]
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  28. #28
    Registered User danki's Avatar
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    12/6 "lower A"

    1)Stepup (50s) 3x5

    2)Sumo deadlift (225) 5x5 [30 sec between]

    3)Band walking (black band) 8x50' [30 sec rest or less]

    4)Stepups - BW 2x15

    5)Lunge complexes ~4x15

    6)Lying leg curls (90) 5x3 [low rest]
    7)Seated leg curls (90) 5x3 [low rest]
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  29. #29
    Registered User danki's Avatar
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    12/8 "upper B" week2 [higher reps]

    1)DB bench rest pause (100s) 11-5-4

    2)Pullup RP (BW) 8-4-3

    3)DB shoulder press (50s) 8-8-8-5 [40-60 sec between]
    4)Incline bench rows (50s) 4x8 [40-60 sec between]

    5)Decline db tricep ext
    20sx20
    25sx20
    25sx15

    6)1-arm pulldowns (45) 4x15
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  30. #30
    Registered User danki's Avatar
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    12/9 "lower B"

    1)Rack pull w/squeeze

    triples up to 325
    375 5x1 [no straps]
    375 x 3 w/straps

    2)Full squats (135) 5x13 [30-45 sec rest]

    3)Band walking (black band) 3x100'

    4)Stepups - RP (BW)
    Right leg - 20-10-7
    Left leg - 20-10-7

    5a)Seated leg curl (50-70) 3x15-25
    5b)Pull through (50-80) 3x10
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