1/6
Pull ups SS/W cable pull through
Bwx5/50x10
Bwx5/70x10
+25x5/100x10
+25x5/100x20
5x(+50x5/150x10)
3x(+25x10/100x20)
Narrow sumo deadlift, touch and go, RDL-esque eccentric.
315x8x4
1/7
SSB front squat
315x1x3
225x5x5
For some reason hamstrings were dying, I donāt normally feed them during front squats
225x15
SSB lunge
Since breaking my foot, lunges have been extremely painful. Trying to work out the kinks
Barx10x3
65x12x5
3 inch bar rack pull, 10 count hold, release, reset, and re-pick
135x10x2
185x2 sad
155x5x5
135
85x12x5
1/8
Strict log press, 7 āvictory raisesā (neutral grip front raise with band around wrists) between each set
80x10
100x10
120x3
140x3
150x3x3
110x8x4
Landmine press SS/meadow row
+35x12/+35x10
+70x5/+70x10
+35x20/+85x10
+35x20/+110x10
3x(+35x20/+135x8)
1/13
TBDL, no belt, no straps, no chalk
Up to 580x1
440x3x5
Add belt, chalk
440x3x4
440x12
Trap bar row
160x10x5
90Ā° back raise
5x5 with slow eccentrics and pauses, holding 100 lb medicine ball
1x20 holding 100 lb medicine ball
1/15
Neutral grip pulldown
5 sets to failure
Push up, neutral grip, elevated feet
+90x10x10
1/17
Sumo deadlift, beltless
365x2x12
Supinated BB Row
135x10x10
100 lb medicine ball, throw over shoulder
4 reps every minute for 25 minutes
1/20
Barbell strict press
Up to 135x3x5
135x10
Dips
Bw x 10
+45 x 10 x 3
Bw x 10 x 6
Banded victory raise
10 lb kbs x 12 x 5
1/21
5 sets cable rows
5 sets face pulls
5 sets cable curls
TBDL, chalk
Up to 420x2x10
Switch to low handles, 5 count eccentric
260x10x3
330x10x2
The following with 10 lb kbs
100 hammer curls
100 front raises
50 lateral raises
100 overhead tricep extensions
1/22
Low bar squat, no belt, bare knees
365 for 12 singles, 1 minute rest
1/29
Half kneeling landmine press
Front raises with banded wrists between each set
Up to 50 lbsx6x6
Had a mishap due to the shoddy dip setup. No damage, just decided that weighted dips will be off the table for a bit.
Chins
+25x10x5
Strict log press
10 single arm pulldowns with chime grip between each set
Couple warmups, then 120x3x10
1/31
TBDL, high handle
30 second side plank per side between each set
Up to 530x3x8
Back raises, 45Ā° bench
65 lbs on SSBx12x5
Box jump SS/w reverse lunges with one db overhead
40"x2x10/40x6 per legx10
2/1
SSB back squat
135x10x10
This was much more difficult that Iām comfortable with. Legs are still quite sore. Too much sweat and effort, probably couldnāt have done all of the reps with a pause. Rest was around 1.5-2 min a set.
Power snatch from hang, with straps
115x3x10
2/3
Bench
10 lateral raises, 20 curls between each set
Up to 235x2x12
BTN press
60x12x4
Chin up
+25x10x5
Lot of tricep work
2/4
Power snatch from hang
115x3x6
135x2x3
155x1x3
115 2 minute hold over head
2/6
Sumo deadlift
315x10x3
Sumo RDL, pause at bottom and middle
225x8x5
KB clean and press, alternating arms each rep
35 lbs for 5 minutes
2/10
SSB front squat, beltless
295x2x8
Lunges
Still bad toe pain. Itās enough where even when very focused, my reflexes take over and my foot folds to the inside.
95x12x3
Found that reverse lunges hurt much less
95x12
145x12x4
Ab wheel from kneesx50
2/12
Running the cluster program posted on the front page. I have been struggling lately to not over modify based on perceived stressors or other activities.
Starting low percentage to hopefully allow for increases throughout the program. Itās been a while since Iāve made any trackable linear progress.
Bench press
Warm up, then 3 work sets of
265 for 6 singles, 20 seconds rest between
Close grip (pointer finger on smooth) bench, flat back, feet off ground
Warm up set, then 2 work sets of
215 for 7 singles, 20 seconds rest between
Chin up
+50x8, drop to bw x 8
+25x8, drop to bw x 6
Cable row
2 sets of 10, each followed by a single drop set to failure
Bit of light tricep extensions to hopefully keep elbows happy
2/14
SSB back squat, heeled shoe, belt
Warm up, then
Clusters with 335, 6 singles with 20 seconds between reps. 3 rounds
SSB back squat, heeled shoe, no belt, 3 ct pause at bottom
Clusters with 265, 6 singles with 20 seconds between reps. 2 rounds
SSB reverse lunges
155x10, drop to 135x15
185x8, drop to 135x15
Back raise with plate behind head
+25x10, bw x 10
+25x10, bw x 10
2/17
Power clean from hang
Warm up, then
Clusters with 205, 6 singles with 20 seconds between reps. 3 rounds
Conventional deadlift, no belt, double overhand
Clusters with 335, 8 singles with 20 seconds between reps. 2 rounds. Probably started too light, didnāt trust my grip
Back raises with plate behind head
+35x8, bw x 10
+35x8, bw x 10
2 drop sets to failure of cable upright rows.
2/19
Strict press
Warm up, then
Clusters, first with 150 but it ended up being too heavy. My lack of overhead still makes me want to cry. 4 reps
Then, 2 of 6 singles with 135, 20 seconds between reps
Close grip bench, pause on chest
235 for 2 of 6 singles, 20 seconds between reps
Pull ups
+40x8x3
Seated cable row
2 medium sets, then 1 to failure