Det Azathoth: Ascend(ancy)

Training Training Logs
381

Good stuff, man.

382

One question deta - have you been basing your %s off of the max you want to hit at the meet (100%) or off of maxes you had when starting the block? I’ve been following along since one and taking notes, trying to run something similar for myself once I find a suitable meet…

383

Week 4: Realization 2, Day 3

  1. Squat -

3x1 @95% 620lbs

  1. GHR - 5x10
  2. GHR Sit Up’s - 5x8
384

[quote]mlekava000 wrote:
One question deta - have you been basing your %s off of the max you want to hit at the meet (100%) or off of maxes you had when starting the block? I’ve been following along since one and taking notes, trying to run something similar for myself once I find a suitable meet…[/quote]

For the Bench and Deadlift, I base everything off whatever my 1RM is from 5/3/1, which was 420 and 700 respectively. For the Squat, I belive it was 620lbs, but I added 5% to that number because I use wraps to get to 650lbs for a training max.

I’ve been basing my numbers this way for the past two years and it’s been consistent to where I want to be for my meet.

385

Week 3: Realization 3, Day 1

  1. Deadlift -

135x3
225x3
315x3
405x3
495x3
585x1
605x1
635x1

  1. Barbell Rows - 2x30 225lbs
  2. Band Leg Curls - 2x20
  3. Ab Wheel - 2x10-15
386

Week 3: Realization 3, Day 2

  1. Bench Press -

135x5
185x5
225x5
275x3
315x3
365x2
385x1
405x1
420x1x2

2a. Chest Supported Rows - 4x10
2b. Cable Pushdowns - 4x8-15
3a. Facepulls - 3x12-15
3b. Cable Preacher Curls - 3x8-10

387

Week 3: Realization 3, Day 3

  1. Squat -

600x1x2

2a. Standing Single Leg Curls - 4x8-15
2b. Dizenzo Rows - 4x10
3. Pulldown Abs- 2x20

388

Hello,

Thanks for the video’s…

Especially the bench one; putting your feet on the bench to get setup correctly is a great idea.

Felt alot more stable on bench practice today.

Cheers

389

[quote]Voluminous wrote:
Hello,

Thanks for the video’s…

Especially the bench one; putting your feet on the bench to get setup correctly is a great idea.

Felt alot more stable on bench practice today.

Cheers[/quote]

No problem, anytime man

390

Week 2: Realization 2, Day 1

  1. Deadlift -

495x2x2

  1. Lying Leg Curls - 4x8-15
  2. Pulldown Abs - 2x20
391

[quote]detazathoth wrote:

[quote]Voluminous wrote:
Hello,

Thanks for the video’s…

Especially the bench one; putting your feet on the bench to get setup correctly is a great idea.

Felt alot more stable on bench practice today.

Cheers[/quote]

Read your entire log to glean more tips :slight_smile:

Out to buy those Hamstring sliders in that video… looks like something I could use.

I leave you with this & head back to reading.

Best wishes for your future numbers :slight_smile:

No problem, anytime man[/quote]

392

Week 2: Realization 4, Day 2

  1. Squat -

3x1 635lbs

  1. Band Pull Through’s - 2x20
  2. Band Leg Curls - 2x20
  3. Pulldown Abs - 2x10-15
393

Insane Squatting… just wow.

The 2 Hip Hinge articles have helped me “get” how to finish the squat / deadlift.

So thanks… again lol.

394

[quote]Voluminous wrote:
Insane Squatting… just wow.

The 2 Hip Hinge articles have helped me “get” how to finish the squat / deadlift.

So thanks… again lol.[/quote]

Hey man, that’s why I have a training log. I like to make my log as much as an information resource as possible.

Week 2: Realization 4, Day 3

  1. Bench Press

295lbs 2x2

  1. Band Pushdowns - 2x25
  2. Seated Rows - 2x15
  3. Lateral Raises - 2x20
  4. Facepulls - 2x15

Last training session before the meet!

395

Do you go in the gym on meet weak (week 1) for a couple of days with 135 bench squat deadlift to keep you loose or you’ve found out that you don’t need that?

Good luck! I suppose it is on 10/12? Keep us posted how it goes.

396

[quote]mlekava000 wrote:
Do you go in the gym on meet weak (week 1) for a couple of days with 135 bench squat deadlift to keep you loose or you’ve found out that you don’t need that?

Good luck! I suppose it is on 10/12? Keep us posted how it goes.[/quote]

I’m competing Sunday the 13th, and this post will answer your question

Week 1: Transformation 1, Day 1

  1. Squat -

315lbs 3x2

  1. Bench Press -

205 3x2

  1. Deadlift -

365 3x2

397

Week 1, Day 1: Repetition Bench

  1. Competition bench press: 70% x 8-12 reps x 2-3
    sets, 280lbs

  2. Close-grip bench: 75% x 6-8 reps x 2 sets, 300lbs

  3. Bench w/Foam Pad, Paused: 65% x 6-7 reps x
    2 sets, 260lbs

  4. Lat pulldown: 10-15 reps x 4 sets

  5. Side/front raise: 10-20 reps x 3 sets

  6. Pull-ups: AMRAP x 3 sets

398

How did the meet go?
What are your plans now? Going into some offseason mode? Planning another meet?

399

[quote]mlekava000 wrote:
How did the meet go?
What are your plans now? Going into some offseason mode? Planning another meet?[/quote]

I went 7/9 on Sunday, I missed a 435 Bench and a 720 Deadlift. I’m getting ready Day 2 of Raw Unity (Wraps & Monolift) on February 9th, 2014.

400

Week 1, Day 1: Heavy Deadlift

  1. Competition Stance Deadlift: 5x2 515lbs

  2. Block Pulls : 3x3 545lbs

  3. Trap Bar Deadlift: 2x4 405lbs

  4. Lat Pulldowns: 4x10-15

  5. Facepulls - 3x20

  6. Heavy Prowler Walk: 30 seconds x 3 trips, 200lbs

  7. Pull Ups : 3xAMRAP

*Deadlifts were all done beltless

My Deadlift goal for this block is re-learn the hip hinge and get back to deadlifting fundamentals. I noticed in my meet videos that I’m hardly using any hamstring or glute in the lift and that it was hardly a hip dominant lift for me. I’m going to spending all my focusing on hip mobility and really focusing on being able to use the proper muscles in the Deadlift. At this point in time, I’m not using my Pelvis at all, and that’s my number setback from pulling the numbers I know I’m capable of.