PDA

View Full Version : danki's Cluster F$#* Log



danki
05-30-2013, 09:10 PM
Decided to start a new log, since I haven't been doing 5/3/1 for a long time and the title of the other one didn't match what I was doing.

I couldn't think of a good name, so I picked "danki's Cluster F$#* Log", because I do a lot of clusters in my training, and it is sometimes random.

At the moment, I am trying to get stronger, leaner, and bigger. I am using "Carb Backloading" and alternating short periods of "cutting" with longer periods of "bulking"

Starting weight: ~210lbs
Waist: ~37"

danki
05-30-2013, 09:13 PM
5/30 "upper"

1)CG incline bench
185x1
205x1
215x1
225x0 "spotter had to help" [next week do multiple sets at 205- clusters]

2a)DB bench
warmed up doing 1-db at a time to 85x3
normal 85x7
90x7
95x2x7

2b)Pullups
BWx5
+10x5
+15x5

3a)HS row (70/side) 6x10
3b)Press (95) 6x7

4)Tricep up to 1 x10
5)Biceps up to 1x10

thecityalive
05-30-2013, 10:20 PM
Those damn "spotter assisted lifts". Nice to see a pretty decent DB bench following that. How are you adding weight to pull ups? Holding a DB on the legs?

danki
05-31-2013, 06:29 PM
Those damn "spotter assisted lifts". Nice to see a pretty decent DB bench following that. How are you adding weight to pull ups? Holding a DB on the legs?

Ya, I just started doing DB bench again. Im a little more comfortable pushing DB bench for reps, since I dont always have a spotter now.

For pullups, I dont have a belt, so I just hold it between my legs. I dont think im going to push pullups too hard though. They often end up bothering my shoulders when I work them hard. It just seemed to fit in that workout instead of doing power shrugs. When I get up to about 50lbs held between my legs it gets really awkward.

danki
05-31-2013, 06:31 PM
5/31 "lower"

1)BB rev. lunge clusters (185)
3-3
4-4

2a)BB box squat wide (185) 6x7
2b)1-leg hip ext/thrust 6x7

3)1-leg seated leg curl clusters [no rest between legs or sets]
(70)10-8-6-4

4)1-leg ext (50) 4-6x10-12

danki
06-02-2013, 09:13 PM
6/2 "upper"

1a)1-arm DB sh press, up to 80x2, 70x6
1b)DB batwings, up 30x5

2a)DB bench - up 105s x 5
2b)Power shrug, up to 285x5, 185x15

3a)Incline bench - up to 175x5-3-3-3, 135x10
3b)Pulldown - up to 195x5, 135x10

4)1-arm cable curl - up to 50-60x6-8
5)Shoulder raise

danki
06-03-2013, 08:50 PM
6/3 "lower"

1)Block deadlifts (stacked on two 45's)
345x1
365x1
385x1
405x1
365x1-1-1-1-1

2)BB rev lunge (165) 3x8
3)DB swings - up to (80)x10
4)Leg ext. -
first 4 sets 1-leg (60)x10-12
sets 5-7, two legs (90-110) x10-12

5)Bike sprints 4x30 sec (17-20)
last set (20)x40sec.

danki
06-05-2013, 07:47 PM
6/5 "upper"

1)Incline CG bench singles
185x1
195x1
205 x 3 x 1-1-1 (clusters of 3 singles w/ ~15 seconds between)

2a)DB bench (95s) 5,7,7,6
2b)Hang snatch highpull/shrug (225) 5,4-3,4-3,3-3 [same total reps]

3a)DB dead stop row
90x5
100x5
100x5, 75x5

3b)Machine HS row (90/side)
10
13
10-6-4

4a)Tricep pushdown (70) 3x10
4b)DB sh raise (25s) 3x10

danki
06-06-2013, 10:32 PM
6/6 "lower"

1)BB rev. lunge
up to 215x2, 215x2-2-2
185x10

2a)Lying leg curl 3x5-10 / 5-10partials
2b)1-leg ball glute bridge 3x8
2c)Band walks

3)Deadlift (305) 20 singles [10 mins]

4)leg press (4 plates/side) 15,15,13,12,8,8,4

danki
06-09-2013, 09:30 PM
6/9 Upper

1)DB bench - up to 110s x 3 x 4

2a)DB press - up to 75x5
2b)SG hang pulls - up to 275x3, 235 x 3-3-3

3a)Closegrip Speed Bench, paused 1″ off chest (6x3) top sets 185
3b)pulldowns

4a)Tricep pressdowns or decline DB JM press (30s)x12
4b)Shoulder raise

danki
06-10-2013, 09:12 PM
6/10 Lower

1)1-leg deadlift (from 4" blocks) up to 195x3
2)Deadlift up to 345 1-1-1-1-1

3a)Rack RDL - up to 325x5, 275x10-6-4
3b)Abduction

4a)Rev. lunges standing on step 3x10
4b)hanging leg raise 3x6/leg

5)Cable curls 4x7

danki
06-12-2013, 09:05 PM
6/12 "upper"

1a)Inc bench (195) 8x2 [low rest, ~20-30sec between 1b)
1b)Dead stop db row (100) 8x3

2a)DB bench (95s) 8,8,8,6
2b)Hang SG pulls (225) 8,8,8,6

3a)Decline DB rolling tri ext (25s) 4x15
3b)Shoulder raise (25s) 2x15
Orange band 1-arm raise 2x15

danki
06-13-2013, 07:18 PM
6/13 Lower

1)Deadlift (315) 20x1 [~12 minutes]

2)Leg ext (~4x15-20)
3)leg curls (~4x15)

4a)BB rev lunge
95x8
135x2x8

4b)Squat
185x8
225x2x8

5a)DB RDL (30s-60s) 4x15-25
5b)Hip thrust/gl bridge (bw) 4x 30-

danki
06-16-2013, 07:04 PM
6/15 Upper

1)Bench (205) 20 singles in 10 minutes
2)Hang Highpull (255)2x1-2-3, (205) 2x5-3-2
3)Inc. Machine bench (80/side)x7, (90/side)x8

4a)DB deadstop row 80x5, 90x5, 105x5
4b)Machine row 70sx12, 95sx12, 95sx12

5)Triceps 2 sets (band and cable pressdowns)
6)Chest machine 2 sets
7)Facepulls 2 sets --> Band pull aparts 50 reps

danki
06-16-2013, 07:06 PM
6/16 Lower

1)Deadlift (365) 15 singles in 10 minutes
2)1-leg hyper 1x8

3a)Band walking 2 sets
3b)Hip thrust w/band 2x40

4a)Stepups 2x20
4b)Biceps machine 2x5-8, cable 1x12

5)Bike "sprint" 3:00

danki
06-18-2013, 09:19 PM
6/18 "upper"

1)Dynamic bench 15x3, most sets at 135, few up to 165
doubles then singles up to 225 (still somewhat fast)

2)DB bench (80s) 12,10,8,6,6,6

3)1-arm machine row - up to 145x8,
120x8-8-8 [3 clusters of 8 per arm, alternating arms with no rest]

4a)Tricep pressdowns sets of 12 up to 150x12,8
4b)"facepulls w/straight bar to upper chest same weight/reps

5a)DB tricep ext. "rolling" 25s x 15,15,15,25rp
5b)Band shoulder raise 1-arm (orange) 15,15,15,30

thecityalive
06-19-2013, 12:31 AM
Solid work. How much time are you resting between clusters?

danki
06-19-2013, 08:11 PM
6/19 "lower"

1)DB swings (70) 10x5
2)Speed deadlifts (275) 10x1

3a)Rev. lunge standing on step (bw)
3x10
1x8-8-8-8 [~5 sec rest between legs]

3b)Hip thrust (bw)
3x20
1x15-15-15-15 [~10 seconds between clusters]

4)1-leg seated band leg curl (blue) 3x20

5a)Band walk 2x3-4 trips
5b)Band pull-through 2x30

danki
06-19-2013, 08:13 PM
Solid work. How much time are you resting between clusters?

Thanks man. Sorry my reply got deleted. Basically, the heavier the weight and the lower the reps, the longer the rest between clusters. But it depends on what the lift is. If its a "strength" lift or "main" lift, i'll rest longer to keep fatigue low. If its an "accessory" lift, i'll rest shorter, because I want a bit of fatigue/pump to build up.

I also try to keep it from turning into cardio.

danki
06-21-2013, 08:25 PM
6/21 "upper - heavy"

1)Rack pull double overhand grip - up to 285x1-1-1
2)DB bench
120s x 2 x3
110s x 6

3)Inc DB bench
90s x 4
80s x 8?

4)1-arm Machine row
180x 7
180x6-2-2-2d

5)Pulldown (165) 10-6-4

6a)Rolling tricep ext. (50s) 10,10,15
6b)Machine curl - top set 120x8?

danki
06-23-2013, 09:30 PM
6/23 "lower heavy"

1)Box squat
up to 355x1
315x3

2)High bar Deep closer stance 225x5 [move up to 255-295 next time]

3)1-leg press (200) 8,10

4)1-leg straight leg step down (rdl)
3x8, up to 50sx8

5)Smith standing calf raise
up to 275x5
185x5 w/ pauses

6)Bike sprint (level 20-19) 2x90 sec.

danki
06-25-2013, 09:48 PM
6/25 "upper volume" [I HATE volume. My shoulders were on fire the whole time]

1)DB bench
85x10
85x8
75x10
75x10
75x10

2)DB rolling tricep ext. on floor
45x13
50x10-13 (3 sets)

3)SG hang high pulls
135x10 [no straps]
185x10 [no straps]
185x10 (2 sets) [w/straps]

4)Pulldown (120-150) 4x8-10

5)Dead stop DB row
60x13
70x13
70x13

6)Band shoulder raise (red band) 4x15

danki
06-27-2013, 10:43 PM
6/27 "lower DE/volume"

1)DB swing (85) 6x5

2)Speed squats (225) 12x5
6 sets with box
6 sets without

3)seated band leg curls (blue band) 3x15

4)1-leg press (180) 10,10,12,12

5a)BW hip thrust 4x25
5b)Band walking 4x2 trips (50' / trip) Wide walking "monster"?

danki
06-28-2013, 11:19 PM
6/28 "Heavy Upper"

1)Rack pull w/ 2 short black bands - up to 275x1
2)DB bench w/red band behind back - up to 110s x 3, 4

3)DB rolling tricep extensions - up to 80s x 8

4)Pulldown (210) 5,5,5
5)shrugs up to 185x12,

danki
06-30-2013, 09:42 PM
6/30 "heavy lower"

1)Deadlift (370) 12x1 [12 minutes]

2)1-leg hip thrust (bunch of sets x 1)
2b)Wide band walking

3)1-leg press
200x5
240x5
240x5

4)Bicep machine - up to 140 x 5

5)DB hammer curl - (35-37.5) 6,6,6

danki
07-02-2013, 09:01 PM
7/2 "DE/volume upper"

1)Speed bench
135 2x3
185 2x3
205 2x3

2)DB bench
95s 8,8,8,6,6a

3)DB rolling tricep ext. (40s) 20,15,15

4)Pulldowns (180) 8,8,8,6,6

5)Hang high pull
185x10
205x 2x8
185 x 10

6)Facepull (~4-5x10)

danki
07-04-2013, 10:08 PM
7/4 "DE/volume lower"

1)Speed deadlifts
235x2x1
255x2x1
275x2x1

2)Squat
w/box (255) 4x5
no box (255) 4x5

3)1-leg band curl 2x15
4)1-leg machine curl 2x15

5)1-leg press 15,10
6)leg ext. 1x15/15 - 20

danki
07-05-2013, 10:01 PM
7/5 "heavy upper"

1)Rack pull w/black short bands [with straps]
up to 415x1-1-1

2)DB bench with black band behind back
95x5
95x5
110x6 [no band]

3)Inc DB bench [wide lowering]
65-75 3x5-7

4)1-arm machine rows
up to 180 x 2 x 5
b)BB shrugs (135) couple x 10

5)Machine triceps couple x 10

danki
07-07-2013, 08:49 PM
**Trying a volume progression approach with low reps for the main lifts....

7/7 "Heavy lower" week 1

1) Deadlift (380) 6x1 "on the minute"
2) Squat (295) 6x2 "on the minute" need a little more rest on these.

3)1-leg press 3x8
4)Band walking
5)Leg ext 1 set

danki
07-08-2013, 09:51 PM
7/8 "moderate Pull"

1)DB deadstop rows (110) 3x8

2)"Stretchers" 3x8

3)Pulldowns (150) 6x5 [on the minute] various grips

4a)"reeves" deadlift (135) / reg deadlift (185-285) 3x8 [the reeves deadlifts were too wide for me, so just did regular]
4b)Band pull-apart (red) 3x10

5)Farmer's (70s) 10 trips [~50'/trip] as fast as possible, 2,1,1,1,1,1,1,1,1 [~5 minutes]

danki
07-09-2013, 09:09 PM
7/9 "Volume push"

1)Low Inc DB bench
75x7
80x7
85x7

2)DB bench (65) 12x5

3)DB rolling tricep ext. (37.5) 8x10

4)DB lateral raise (12lbs) 8x10

thecityalive
07-10-2013, 12:47 AM
When reading your log, I literally had to look up what a "Reeves" deadlift was.

*mindblown*

Looks like you are moving along here, man.

danki
07-10-2013, 06:39 PM
Ya it was my first time trying them.... I dont know if different bars are different lengths, but my arms are pretty long and these were very awkward for me.

danki
07-11-2013, 09:48 PM
7/10 "lower volume"

1)Swings (80) 6x5
2)Squat
235 5x5 [w/box]
235 5x5 [no box]

3)1-leg deadlift (10-20lbs) 5x10

4)leg ext. 3-4 x 15-20

danki
07-11-2013, 09:50 PM
7/11 "pull heavy"

1)Farmers (110s)
5x2 trips [w/straps]
3x1 trip [no straps]
1x2 trip [w/straps

2)Highpulls and power shrugs ~5 sets (135-185) sets of 5-10

3a)Band pull aparts (red) 3x8-10
3b)Hammer curls (30s) 3x8

4)Facepulls x bunch

danki
07-12-2013, 10:05 PM
7/12 "upper heavy"

1)DB bench (100s) 12x3
2)Rolling tricep ext
50x6
60x6
70x6

3)Shoulder raises
25x5
30x5
32.5x5
25x8

4)Sh press machine and inc bench machine (focusing on bottom stretch)
bunch of sets by 5

danki
07-14-2013, 08:00 PM
7/14 "heavy pull"

1)Deadlift (380) 9x1 [on the minute]

2)Dead Stop DB rows (115) 3x5, 6-2-2-2
3)HS row (3-45s/side) 3x5, 6-2-2-2
4)Hammer curl
35sx5
40sx5
40sx5
5a)Facepull 3x10
5b)Band pull-apart 3x10

danki
07-15-2013, 10:05 PM
7/15 "heavy lower"

1)Squat (295) 9x2
2)1-leg press feet high 5,5,5 10
3)Band walking 4 sets (wide)
3b)1-leg rdl - up to 50sx5
4)1-leg ext. up to 70x10
5)Abs 3 sets [got an ab cramp, had to stop] Gotta train abs more :(

danki
07-16-2013, 10:22 PM
7/16 "volume/speed upper"

1)Inc. DB bench
85x10
85x7
85x4

2)DB bench (75s) 9x5

3)Rolling Tricep ext. (35) 6x15

4)Shoulder raises (15) 4x15

danki
07-17-2013, 08:37 PM
7/17 "pull volume"

1a)Rack pull at knee
315 x 5, 5
365 x 6-2-2-2

1b)Hang high-pull (w/straps)
185x2-2-2
185x2-2-2
205x2-2-2

2a)DB snatch (70-80) 3x3-5
2b)1-arm DB deadlift w/pause (thick) (110) 3x5

3)Farmer's w/straps (80s) 4x4 trips [ea trip ~50 ft]

4)Facepull w/pauses buchx5-7 building up

5)Hammer curls (25s) 8-8-6-6-5-5

danki
07-18-2013, 09:12 PM
7/18 "lower volume"

1)BB rev lunge
155x5
175x5
195x5

2)Squat (275) 15x3 [15 minutes]

3)Band walking 2 sets

4)leg ext (60lbs) 15,13,11
5)Legt ext. w/pause at top (40) 3x7

danki
07-19-2013, 09:28 PM
7/19 "heavy push"

1)DB bench (105s) 12x3 [in about 12 minutes]
2)Rolling tricep ext.
55x5
65x5
70x5
arc press 70x5

3)Shoulder raise (30) 5,5,10

4)1-arm inc machine press 3 sets
5)tricep pressdown 3 sets.

danki
07-22-2013, 08:20 AM
7/21 "heavy pull"

1)Deadlift (380) 12x1 [on the minute]

2)Farmer's (100s) 3x2 trips [no straps]

3)Pulldown - up to 205 x 5

4)Row machine - up to 190x5

5)Band pull-apart (red) 2x10

6)Hammer curls - up to 45x5

danki
07-24-2013, 08:41 AM
7/22 "volume legs"

1)Squat (185) 8x8 [30 sec rest]

2)Rev lunge right (+15s) 8x8 "" ""
3)Rev lunge left ( "" """)
4)Band walks (blue) 8x1 trip "" ""
5)Seated Leg curl (90?) 8x8 "" ""

danki
07-24-2013, 08:43 AM
7/23 "volume push"

1)DB bench (60) 8x8 [30 sec rest]
2)Rolling tricep ext (40) 8x8 "" ""
3)Shoulder raise (15s) 8x8 "" ""
4)High incline DB press (40s) 8x8 "" ""
5)Tricep pressdowns (120) 6x8

danki
07-25-2013, 08:54 AM
7/25 "volume pull"

1)Db dead stop rows LEFT (65) 8x8 [30 sec rest]
2)DB dead stop rows RIGHT (65) 8x8 " "

3)Farmers (65s) 8x2 trips "" ""

4)BB curls (55) 4x8 [30 sec rest]
4b)DB hammer curls (20s) 4x8 "" [[Do hammer curls next time with 25s]]

5)Pulldowns (90) 8x8 "" ""

danki
07-26-2013, 09:46 PM
7/25 "heavy lower"

1)Squat
275 x 2 x 1
315 x 2 x 1
335 x 2 x 1
355 x 5 x 1
275 x 2 x 3 [speed]

2)Speed deadlifts (275) 10x2

3a)DB swings (65) 3-4x10
3b)Pallof press

4)Reverse lunge (bw) 4x7

danki
07-26-2013, 09:48 PM
7/26 "heavy push"

1)DB bench
110s x 2 x 5
100s x 8-4-2 [rp]

2)Tricep pressdown
140x8
150x10-6-4 [rp]

3)1-arm sh. raise (25) 40 reps in as few sets as possible- short rest [15,12,10,3]

4)BB skull crush (95) 2x8
5)"Arc Press" 70s x 8

6)Chest and such

danki
07-28-2013, 10:02 PM
Switching to "cutting phase"

7/28 "TBT pull focus"

1)Deadlift (390) 5x1 [~5 minutes]

2)HS row (135/side) 10x5 [10 minutes]

3a)DB bench (70s) 8x6
3b)Rev Lunge (30s) 8x4/side [10 minutes]

4)DB hang highpull (30s) 10x6 [5 minutes]


***Go up on everything, change exercise for rev lunge.

danki
07-30-2013, 10:00 PM
7/29 "conditioning" [30 minutes]

1a)Farmer's (95s) 4x2
1b)Pushups - 15,15,10,10

2a)Bike sprint (level 18-20) x 30 sec
2b)Bike (level10-12) x 1:30 - 2 sets, rest 30 secs before going back to 2a

3a/b) Same as 1a/1b

4a/b) same as 2a/b

5a/b) same as 1a/1b)


Totals - 12x2 on farmers, ~120 pushups, 4 bike sprints

danki
07-30-2013, 10:06 PM
7/30 "TBT - leg focus"

1)Squat ladders (60 sec reset between clusters)
315x1-2-3-4-1-2-3-1-2-3 [22 reps]

2)Speed deadlifts (295) 6x2

3a)DB dead stop row (95) 5x5
3b)Low incline bench (65s) 5x8 --10 minute circuit

4)seated leg curl - up to (140) x 5

5)Squats (205) 6x5 [6 minutes]

danki
08-01-2013, 10:24 PM
8/1 "TBT push focus"

1)DB bench ladders (110s) 2-3-4-2-3-4 [60 sec between]

2)Rolling tricep ext (60s) [10 min] 8,8,6,6,5,5,5,5,5

3a)Pulldown (150)
3b)Swing (80) [10 mins] 6,6,6,6,5,5,5,5

4)Shoulder raise (20s) [5 mins] 8x8

danki
08-04-2013, 08:45 PM
8/4 "TBT pull focus"

1)Deadlift (390) 7x1 [60 sec rest]
2)Deadlift (320) 1x8

3)HS row (150/side) [10 mins] 7,7,7,5,5,5,4,4,4,2 ? [~50 reps]

4a)DB bench (80s) 6x8
4b)BW stepups (BW) 6x6 [10 mins]

5)DB high pull (40s) [5 mins] 12,10,10,8,6,6,6,2 ?[60 reps]

danki
08-06-2013, 09:50 PM
8/5 "conditioning"

1)Tube curls (blue) ~4x10

2)Bike intervals 12x30/30 @ level 17

3)DB curl (10?) 1x30,1x20

danki
08-06-2013, 09:52 PM
8/6 "TBT lower focus"

1)Squat (335) 5x1-2 [60 sec rest]

2a)Low inc. DB press (70s) 5x8
2b)DB dead stop rows (95) 5x8 [~13 minutes] {Add weight on both, decrease reps and time}

3)Seated leg curl (130) 5,5,7

4)Elevated revers lunge (bw) 6x10 [30 sec rest]
5)Same on other leg

danki
08-08-2013, 09:57 PM
8/8 "TBT push focus"

1)DB bench (110s) 5,5,5 [2 min rest]

2a)Deadlift (305) 3 reps
2b)Pullup (BW) 5 reps
2c)DB high pull (75s) 3 reps
-----------------------------------[5 sets in 12 mins]

3)Shoulder raise (25s) 10x6 [5.5 mins]

4)Machine dip (105?) 10x8 [5 mins]

danki
08-11-2013, 08:51 PM
8/11 "TBT pull focus"

1)Deadlift (max)
375x1
405x1
415x1
425x1 [20lb PR] (no straps, no gloves)

2)Pulldowns (150) [8 mins] 6,6,6,6,5,5,5,5,5,3,3 [50 reps]

3a)DB bench (90s) 6x5
3b)DB swing (75) 6x5 [9 mins]

4)Facepull (80) [5 mins] 10,10,10, 8x7 [86 reps]

danki
08-12-2013, 10:04 PM
8/12 "HIIT"

1)Bike intervals (level 15) 10 x 40w/20r

danki
08-14-2013, 08:05 PM
8/13 tbt lower

1)squat (325) 7x1 [60s rest]
255x8

2a)inc db bench (80) 5x5
2b)db dead stop row (110) 5x3

3)seated leg curl
130x10
120x10
100x10

4)swings (75) 8x8 [60s rest]

danki
08-18-2013, 04:50 PM
8/15 tbt push

1)db bench (115s) 8x2 [60s rest], 90sx8

2)deadlift (315) 5x3
B)pull-up 5x5 -9mins

3)dip machine (120) 8x5
b)db high pull (60s?) 8x5

danki
08-18-2013, 09:20 PM
8/17 "TBT pull"

1)Deadlift (375) 8x2 [60 sec rest]

2a)Pullup (+25) 8x2
2b)DB bench (100s) 8x4 -15 mins

3)BB rev lunge (135) 10-6-4 RP

4)Facepull - up to 140x5, 100x20

danki
08-20-2013, 09:15 PM
8/20 "TBT lower"

1)Squat (325) 7x2 [60 sec rest], 275x8

2a)High Inc. DB bench (65s) 4x6
2b)DB deadstop row (110) 4x6

3)Seated leg curl (140) 5,5,8

4)DB swing (75) 3x13
5)Band walk (black) 3x150'

danki
08-22-2013, 09:40 PM
8/22 "TBT push" [Time to switch back to upper/lower]

1)DB bench (115s) 3,3,2,3,3 (95sx7)

2a)Pullup 3x7
2b)stepup 12,7,7

3)Dip machine (150) 3x7
4)Deadlift (semi-straightleg) (275) 2-2-2 , RDL (135) x 7

5)Shoulder raise (25s) 3x13

danki
08-25-2013, 08:56 PM
8/25 "upper back/shoulder focus"

1)DB bench (90s) 8x5 [60 sec rest]
2)Pullup (+25) 6x3 [60sec rest] (BW)1x10

3a)Dead stop DB row (100s) 5,5,10
3b)High inc. Bench (65s) 5,5,8

4a)Facepull (100) 10,10,20
4b)Shoulder raise (25s) 10,10,20

danki
08-27-2013, 09:34 PM
8/27 "Heavy lower"

1)Squat (325)1,2,2 335x1, 345x1, 225x2, 245x2, 275x2

2)Deadlift ladders
305 - 1-7 [~30-50 sec between]
255 - 1-7 [~30 sec betwen]

3)Goblet rev lunge ladders (65) 1-7 [20-50 sec rest between]

4)Rev lunge rev ladder (BW) 10-1 [all one leg first, ~20-30 sec between]

danki
08-29-2013, 09:46 PM
8/29 "upper, heavy"

1)DB bench ladders (115s) 1,2,3,3,1,2,3,3 [still not ready to hit 4]

2)Pullups (BW) 6x5 [~60 sec between]

3)Dip machine
135x7
165x7
135x15

4)EZ curls
45?x7
65?x7
Cable curl (80) 1x12

5)Tricep pressdown
(100) 1x15

danki
09-01-2013, 09:10 PM
8/30 "light lower"

1)BB rev lunge (~5 sets) up to 205x3
2)DB swing (70) 2x 5-7-10-13

3a)Seated leg curl (120) 3x8-10
3b)single leg ext (60) 3x12-15

4a)BB squat (185-225) 3x5
4b)Band walk

danki
09-01-2013, 09:12 PM
9/1 "light upper" Shoulder/trap focus

1)DB bench (100s) 8x3 [40 sec rest]
2)Pullup (BW) 8x3 [40 sec rest]

3)High inc. DB bench (65) 3x6 [90 sec rest]
4)BB smith row (225) 3x6 [90 sec rest]

5a)DB dead stop row (100) 3x5
5b)Farmers (100s) 3x50'

6)BB curl 85x6, 65x8
7)Tricep pressdowns 2x10-15

danki
09-03-2013, 10:21 PM
9/3 "heavy lower" glute/ham focus

1)Deadlift (315) 8x3 [60 sec rest]

2)Various glute isometrics and working toward GHR negatives

3a)BB rev lunge
205x2
185x4
155x6

3b)Walking lunge
50x20
90x20
drop set - 90x10,45x10, 45x6-6-6

4)Lying leg curl "pump set"
(120-130?) 12-pump "partials"

5)Same as above seated

6)BB squats deep w/pause
135x3
185x3
235x3
285x3, 235x3-3-3

danki
09-05-2013, 10:08 PM
9/5 "upper" arm focus

1)DB floor press
110s 6x3 [60 sec rest]
100s 2x5

2a)Dead stop DB row (110) 5x3 (90)x13
2b)Rope row standing (70) 5x5 (120)x13

3a)Rolling tricep ext ~3-4 sets, up to 70sx5, then repped out DB bench about 10 more reps
3b)Hammer curl ~3-4 sets up to 40s x 8-5

4a)Cable row 3-4x7+
4b)1-arm cable pressdowns various angles 3-4x7

5)Dip machine, bunch of sets of 7-13 light weight.

danki
09-06-2013, 09:32 PM
9/6 "lower" squat focus

1)Lunge isometric 2-3x15sec
2)Pushing against wall isometric 2-3x15 sec

3)Swing - up to (100) 2x5

4)Box squat [60 sec rest]
(275) 6x3
(225) 4x3

5)RFESS front foot elevated "myo reps" - all right leg first [15 sec between clusters]
Right leg (BW) 15-8-8-8-8
Left leg [same]

6)Lying leg curl
couple of sets and single leg eccentrics

7)1-leg extension "myo reps" [15 sec between clusters]
Left leg (70)x10-5, 60x5-5-5
Right leg [Same]

danki
09-08-2013, 10:03 PM
9/8 "light upper" Shoulder trap focus

1)DB bench with pause (105s) 6x3 [60 sec rest]
85s x 8-4-4

2)Pullup (+10) 6x3 [60 sec rest]
Pulldown (150) 8-4-4

3)DB shoulder press partials (bottom)
60x6
65x6
55x8-4-2

4)DB "shrug fly" 25-30 4x8
4b)Rope pull to chest 4x10-12

5a)Curls (65)3x8, hammer curl myo reps (25s) 10-5-5
5b)Tricep pressdowns 3x8

danki
09-10-2013, 10:06 PM
9/10 "Heavy Lower" Glute/ham focus

1)Iso hip thrust - up to 235 x 20 seconds

2)Deadlift (335) 6x3 [60 sec rest]

3)Seated leg curl, pump set
130x12
100x8
100x5-10 [partials]

4)Deadlift (225-335) ~5x3 [No squat rack available for squats, so I had to do more deadlifts :mad:)

5a)Skater hopping lunges ~4x10
5b)DB RDL lunges (40s) ~4x8/leg

6)Lunge drop set [all one leg first] 40/40x7, 40x7, BWx7, BWx7

danki
09-12-2013, 09:35 PM
9/12 "heavy upper" Trap/Tricep focus

1)Rack pull
345x3
395x3
415x3

2)DB floor press (110s) 2x max reps - 5,5 [3 min rest] **+ go up
3)DB dead stop row (110) 2x max reps - 5x5 [2 in res] = stay same

4a)Pushup 6x10 [1min rest]
4b)EZ curl (45-55) 6x10 [1 min rest]

5a)Face pull (120) 6x10 [1 min rest]
5b)Tricep pressdown (120) 6x10 [1 min rest]

danki
09-13-2013, 09:39 PM
9/13 "light lower"

1)BB hip thrusts
205x5
255x5
305x5
205x12

2)DB swings (75) 7x10 [~60 sec rest]

3)Box squat (155) 7x10 [~60-80 sec rest]

danki
09-15-2013, 09:09 PM
9/15 "Shoulders/Back/biceps"

1)Incline DB bench RP (60s) 16-8-6 [+]
2a)Heavy DB laterals "bottom" (40s) 2x20
2b)Red band lateral raise 1x10, DB lateral raise (20s) 1x10
3)High inc. DB bench (35s) 6x10 [60s rest]

-------

4)DB dead stop row Left (90) 18-8-6 ++
5)Same on right side
6a)Hammer curl (35s)x8 , (40s)x8
6b)EZ curl (45) 2x10
7)Pulldown (105) 6x10 [1 min rest] =+

danki
09-17-2013, 10:20 PM
9/17 "Triceps/Traps"

1)Squat (275) 8-2-2-2 [add weight]

2)DB floor press (95s) 10-3-3 [=]
3)Elbow out ext - 35sx7, 25sx10
4)DB bench w/red band behind back (45s) 7x10 [60s rest]

----

5)Pullups (BW) 10-4-3
6)DB partial upright row 55sx7, 45sx10
7)Rack pull (225) 7x10 [60-90sec rest]

danki
09-19-2013, 09:30 PM
9/19 "Shoulder/Back"

1)Incline DB bench (70s) 12-6-5
2)DB deadstop row (110) 10-4-3

3)Shoulder raise, bottom partials (45)x10, (55)x10
4)Shoulder raise (25s) 2x10
5)Machine curls (90-100) 2x10

6)DB shoulder press (45s) 8x8 [60-80 sec rest]
7)Pulldown (135) 8x8 [60-80 sec rest]

danki
09-22-2013, 08:09 PM
9/22 "Traps/Triceps"

1)Pullup (+20) 6-2-2-2 (+)
2)DB floor press (105s) 6-2-2-2 (=)

3)DB 1-arm upright row 55x10, 75x10
4)DB rolling tricep ext. 50x10, 55x10

5)Rack pull (275) 8x6
6)DB bench (75) 4x8, 4x6

danki
09-24-2013, 10:22 PM
9/24 "Shoulders/Back"

1)Squat (295) 6-2-2-2

2)Hang High pull
185x5
195x5
205x2-2-2

3)DB 1-arm press (65) 6-2-2-2

4)Seated cable row (135) 8x8

5)Deadlift - up to 405x1

5)Incline DB bench
65x10,8
50x10,10,8,8

6)Shoulder raise (15) 5x13

danki
09-26-2013, 10:27 PM
9/26 "traps/triceps"

1)DB floor press (105s) 7-2-2-2 [~45 sec betweeen]
2)Bench
135x5
175x3x5
205x2
215x2

3)Pullup (+30) 6-2-2-2 [~45 sec between]
4)Rack pull (315) 8x4 [~45 sec between]

5)Pushup 26,13 [60 sec rest]
6)Band pull-apart 1x26
7)Rope pull to upper chest (120?) 1x26

danki
09-30-2013, 07:10 PM
9/30 A [Switching back to TBT, similar to 'Mass Made simple']

1)DB clean and press 3x5 up to (55sx5)

2)Squat up to (285x10)
3)RDL (45lbsx20)

4)DB bench 3x7 up to (100sx7)

5)Seated cable row (150) 5x7
6)BB curls 3x5 up to (85x5)
7)Pushups 1xmax (30 reps)

danki
10-02-2013, 09:49 PM
10/2 "B"

1)DB clean and press (45s) 4x7

2)Squat (225) 3x10
3)RDL (45) 1x20

4)Seated cable row 3x5 up to (195x5)
5)Pullup 8-4

6)DB bench (80s) 4x7
7)BB curl (65) 10,10,8
8)Pushup 20,15,10

danki
10-04-2013, 09:35 PM
10/4 "back focus"

1)DB clean and press
50sx5
60sx5
60sx5

2)DB bench (105s) 6,5

3)Pullup 6,6,6
4)Squat (285) 1x12
5)Row (180) 5x5
6)BB curl (85) 2x5, (65)x10
7)Pushups 1x35