Det Azathoth: Ascend(ancy)

Training Training Logs
261

Offseason: Week 9, Day 1:

  1. Press, supersetted with Chins

165x3
185x3
210x5
210x3

  1. Standing DB Shoulder Press -

50x10
55x10
60x10
65x10
70x10

  1. Dips

BW+45x10
BW+45x10
BW+90x10

  1. Facepulls - 3x20
  2. Standing Cable Curls - 3x10
  3. Easy Conditioning
262

Offseason: Week 8, Day 4:

  1. Deadlift

245x5
315x5
375x5

  1. SSB GM’s - 3x10
  2. BB Rows - 3x10
  3. Leg Curls - 3x12
  4. Ab Wheel - 4x12

Last deload of the training week

263

Offseason: Week 9, Day 1

  1. Bench Press, supersetted with Chins

260x3
300x3
335x5

Added Reactive Slingshot

370x3

  1. Incline BB Press -

185x10
205x10
225x10

  1. Blast Strap Push-Ups - 3xfailure
  2. Chest Supported Rows - 3x12
  3. Facepulls - 3x10
  4. Easy Conditioning

I feel fat and out of shape after doing all this work. Definitely humbling.

P.S. I hate the Prowler

264

lurking…

265

[quote]buckeye girl wrote:
lurking…[/quote]

Is it really lurking though?

266

Here’s my squatting from today. Ignore the benching if you want, but I’d appreciate advice on it as well. Should be live in a couple of minutes. I don’t check on here much either, so it might be quicker to hit me up on facebox.

267

So i see your adding a little bit of overload work to your bench with 5/3/1. You going to do that with any other lifts?

268

Offseason: Week 9, Day 2

  1. Squat, Beltless

380x3
430x3
490x5

  1. Belt Squat - 3x10 180lbs
  2. Valslide Leg Curls - 3x10-12
  3. HLR - 3x10
  4. Hard Conditioning

I added in Kneeling Jump Squats as part of my warm up. I’ll have to video them soon. I’m very pleased with 490x5, that’s an all time Beltless PR. It puts my Beltless 1rm at ~555lbs, so I’m happy that I’m getting stronger.

269

[quote]ajweins wrote:
So i see your adding a little bit of overload work to your bench with 5/3/1. You going to do that with any other lifts?[/quote]

I’m debating whether on using mini reverse bands and hit my training max after doing my 5/3/1 set on Squats and Deads. I’ll bounce the idea off my training partners and see what they think.

270

Offseason: Week 9, Day 3:

  1. Press, Supersetted with Pull-Ups -

165x3
185x3
210x3

  1. Standing DB Shoulder Press - 3x8 75’s
  2. Dips - 3x8 BW+90lbs
  3. Facepulls - 3x10
  4. Standing Cable Curls - 3xarms till swole
  5. Easy Conditioning

I re-did my “3” Press day just to get all my training weeks back on schedule. I still felt like I got what I needed out of my assistance work. I can always do my Overhead Press work too, I’ve neglected it for years and I feel like I’m paying the price for it. I should be a lot stronger.

271

Here’s my retooled diet plan. Recomp is the goal.

High: 225g Pro, 474 Carb, 86g Fat = 3570

Medium: 250g Pro, 310 Carb, 111 Fat = 3239

Low: 250 Pro, 153 Carb, 110 Fat = 2602

I’m excited to see where this goes. I was dieting on 615g of carbs hahaha, so going from that to to a high of 474 is going to be interesting. Also, my protein intake is lower than what I’m use to. I’m curious to see where my strength and composition is going to be in a few weeks with this diet plan.

272

Offseason: Week 9, Day 4

  1. Deadlift, Beltless -

445x3
505x3
570x4
570x4

Added Reverse bands

605x1
700x1

  1. BB Rows - 3x8-10 245lbs
  2. Leg Curls - 3x10
  3. Ab Wheel - 4x12
  4. Hard Conditioning
273

Offseason: Week 10, Day 1

  1. Bench Press, Supersetted with Chins -

240x5
280x5
315x5

Added Slingshot

365 3x5

  1. Blast Strap Push Ups - 3xFailure
  2. Chest Supported Rows - 3x12
  3. Facepulls - 3x20
274

Offseason: Week 10, Day 2

  1. Squat, Beltess -

350x5
405x5
460x5

  1. Belt Squat - 3x10 225lbs
  2. Valslide Leg Curls - 3x8-10
  3. Anti-Rotations - 3x10, Each Side
  4. Hard Conditioning

Just an easy week. I plan on only doing the prescribe reps for the “5” week to give my body a break and to prepare for the following “5/3/1” week. I still feel beat up from the reverse band pulls from Thursday’s Training.

275

Offseason: Week 10, Day 3

  1. Overhead Press, Supersetted with Chins -

150x5
175x5
200x5

  1. DB Shoulder Press - 3x8-10
  2. Dips - 3x10
  3. Facepulls - 3x20
  4. Preacher Curls 3x10-15
  5. Easy Conditioning
276

Offseason: Week 10, Day 4

  1. Deadlift, Beltless -

410x5
475x5
540x5

  1. SSB Good Morning’s - 3x10
  2. BB Rows - 3x10-20
  3. Leg Curls - 3x12
  4. Ab Pulldowns - 3x10
  5. Hard Conditioning
277

Offseason: Week 11, Day 1

  1. Bench Press, Supersetted with Chins -

275x5
315x1
355x1

Added SlingShot

405x1
415x1
425x1

  1. Blast Strap Push Ups - 3xfailure
  2. CSR - 3x12
  3. Facepulls 3x10
    Lat Pulldowns 3x10

Excited to Squat tomorrow!

278

Offseason: Week 11, Day 2

  1. Squat, Beltless -

405x5
460x3
515x1 - Added Belt

  1. Valslide Leg Curls - 5xfailure
  2. Pulldown Abs - 3x10-15
  3. Prowler 15 40 Yard Trips with 90lbs of weight, 90s rest

Terrible Squat training:

I was suppose to get 515x5, but the muscles of my shin are so tight that they’re pulling on one of the tendons of my kneecap. I was only able to do the prescribe 1 rep. I’m going to work on my legs to make sure this doesn’t happen again because I honestly thought it was a patella issue. I’ll just have to man up and get the rep max on next 5/3/1 day next cycle. Bodyweight is at 198lbs.

279

[quote]detazathoth wrote:
I was suppose to get 515x5, but the muscles of my shin are so tight that they’re pulling on one of the tendons of my kneecap.[/quote]
What did it feel like? Was your knee popping?

280

[quote]csulli wrote:

[quote]detazathoth wrote:
I was suppose to get 515x5, but the muscles of my shin are so tight that they’re pulling on one of the tendons of my kneecap.[/quote]
What did it feel like? Was your knee popping?[/quote]

Sharp pain at lockout. I was rolling on it and stretching it in between sets. That was why I could even attempt 515 because I felt that pain since 235lbs. I have a couple mobility guys at my gym and will work on it. I don’t think it’s that serious. It just sucks that it had to happen on Squat day.