Det Azathoth: Ascend(ancy)

Training Training Logs
401

Week 1, Day 2: Repetition Bench

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

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

  3. Incline Bench Press, Paused : 10 reps x 2 sets 185lbs

  4. Lat pulldown: 15 reps x 4 sets

  5. Side Raise: 10 reps x 3 sets

  6. Pull-ups: AMRAP x 3 sets

Super Swole Session. I still feel out of shape because all my reps were extremely fast, but then I just hit a wall and my muscles gave out. I subbed out the paused invisible 1 board press for incline barbell pressing since I feel that it will translate better. My joints feel great and this type of volume work is jacking up my metabolism. I’m excited to see how this training cycle goes.

402

Week 1, Day 3: Explosive Squat

  1. Squat, Beltless: 65% x 3 reps x 8 sets, 385lbs

  2. Front Squats, Beltess: 70% x 5 reps, 2 sets, 325lbs

  3. Paused Squats, Beltless: 60% x 8 reps, 3 sets, 355lbs

  4. Leg Curls - 3x10-15

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

  6. SSB Back XT - 4x8

  7. Pull-Ups: AMRAP x 2 sets

403

Week 1, Day 4: Assistance Day

  1. Press - 65% x 3 reps x 8 sets, 175lbs

2a. Ez Bar Bicep Curls - 4x15
2b. Band Pushdowns - 4x15

  1. Inverted Rows - 4x10-12
  2. Pec Flyes with Bands - 5x20

The main set up change I’m making to the Cube Method is to have a progression for my Overhead work instead of just going by “feel” and doing the originally 3x10 scheme. Whatever my Squat day is for the week, I’ll do that same rep scheme for the Overhead, I think it’s the least taxing way of trying progress on the OHP with this style of training.

404

Week 2, Day 1: Speed Deadlift

  1. Competition Stance Deadlift: 8x3 415lbs

  2. Block Pulls : 2x5 455lbs

  3. Trap Bar Deadlift: 3x8 385lbs

  4. Lat Pulldowns: 4x15

  5. Facepulls - 3x15-25

  6. Heavy Prowler Walk: 30 seconds x 3 trips, 250lbs

  7. Pull Ups : 3xAMRAP

*Deadlifts were all done beltless

Solid and very productive session. I feel like I’m starting to put quality size and getting conditioned at the same time.

405

Week 2, Day 2: Heavy Bench

  1. Competition Bench, Paused: 5 sets of 2 - 320lbs

  2. Close Grip Bench Press: 2 sets of 3 - 340lbs

  3. Incline Bench Press, Paused - 2 sets of 6-8 - 225lbs

  4. Lat Pulldowns - 4 sets of 15

  5. Lateral Raises - 3x10

  6. Pull Ups - 25 total reps

406

[quote]detazathoth wrote:

– re-learn the hip hinge and get back to deadlifting fundamentals. I noticed in my meet videos – hardly using any hamstring or glute in the lift
– focusing on hip mobility and really focusing on being able to use the proper muscles in the – I’m not using my Pelvis at all, and that’s my number setback[/quote]

Just getting caught up here.

Amazing prep and meet work – thanks for sharing.

Curious – What are you doing specifically (lifts, drills, techniques, etc) to accomplish these adjustments?

407

[quote]SteelyD wrote:

[quote]detazathoth wrote:

– re-learn the hip hinge and get back to deadlifting fundamentals. I noticed in my meet videos – hardly using any hamstring or glute in the lift
– focusing on hip mobility and really focusing on being able to use the proper muscles in the – I’m not using my Pelvis at all, and that’s my number setback[/quote]

Just getting caught up here.

Amazing prep and meet work – thanks for sharing.

Curious – What are you doing specifically (lifts, drills, techniques, etc) to accomplish these adjustments?[/quote]

I had my body assess by one of the gym’s trainers… my body is pretty banged up haha so the goal is to loosen up my hip flexors via prehab, soft tissue work, and having one of the coaches watch me Deadlift.

My set up has temporarily changed. For example, I have my shins touch the bar during the whole set to keep my shins vertical. That way, it’s more of a posterior chain movement and with coaching/cues will help learn to use my hips more.

When we see improve in my lower body function, we’ll assess further.

408

Week 2, Day 3: Repetition Squat

  1. Squat : 4 sets of 8 - 415lbs

  2. Front Squat : 2 sets of 6 - 335lbs

  3. Paused Squats : 2 sets of 10 - 385lbs

*All Done Beltless

  1. Heavy Prowler Walks: 30 seconds x 3 trips - 250lbs
  2. Lying Band Leg Curls: 3x10
  3. SSB Back XT: 4 sets
  4. Pull Ups: 3 x AMRAP
409

Week 2, Day 4: Assistance Day

  1. Military Press: 3 sets of 9 - 180lbs

2a. BB Curls - 4x10-15
2b. Band Pushdowns - 4x12-25

  1. Valslide Leg Curls - 5x10
  2. Lat Pulldowns - 4x12
  3. Pec Flyes with bands - 3x12
410

Week 3, Day 1: Repetition Deadlift

  1. Deadlift: 3 sets of 8 - 455lbs
  2. Block Pulls: 2 sets of 8 - 480lbs
  3. Trap Bar Deads: 3 sets of 10 - 415lbs

*All Beltless

  1. Lat Pulldowns - 4x12-15
  2. Facepulls - 3x12-20
  3. Prowler Walks - 3 trips of 30 seconds, 250lbs
  4. Pull Ups - 3xAMRAP
411

Week 3, Day 2: Explosive Bench

  1. Competition Bench: 8 sets of 3 - 260lbs, 45s of rest

  2. Close Grip Bench, Paused: 2 sets 5 - 275lbs

  3. Incline Bench, Paused: 3 sets of 8 - 240lbs

  4. Pulldowns - 4x10-15
    5a. Lateral Raises - 3x10-15
    5b. Facepulls - 3x12-15

  5. Pull Ups - 3XAMRAP

412

Week 3, Day 3: Heavy Squat

  1. Competition Squat: 5 sets of 2 - 470lbs
  2. Front Squats: 2 sets of 3 - 350lbs
  3. Paused Squats: 2 sets of 4 - 440lbs

*All Beltless

  1. Heavy Prowler Run - 70 yards, 250lbs
  2. Lying Band Leg Curls: 3x10-15
  3. SSB Back XT: 4x8 sets
  4. Pull Ups: 3 x AMRAP
413

Week 3, Day 4: Heavy Press Day

  1. Press: 5 sets of 2 - 215lbs
  2. Ez Bar Curls - 4x10-15
  3. Standing Calf Raises - 4x10-15
  4. Lying Band Leg Curls - 5xSwole
  5. Pulldowns - 4x12
  6. DB Flyes - 3x12
414

Week 4, Day 1: Heavy Deadlift

  1. Competition Stance Deadlift: 3x2 545lbs

  2. Block Pulls : 2x3 585lbs

  3. Trap Bar Deadlift: 2x5 515lbs

  4. Lat Pulldowns: 4x12-15

  5. Facepulls - 3x12-15

  6. Heavy Prowler Walk: 30 seconds x 3 trips, 290lbs

  7. Pull Ups : 3xAMRAP

*Deadlifts were all done beltless

Filled out and sent my entry form for Raw Unity 7 this morning. I’ve never been more excited, but it’s also time to step my game to ascend to that next level. My motivation is at an all time high.

415

Week 4, Day 2: Repetition Bench Press

  1. Competition Bench: 3 sets of 8 - 320lbs

  2. Close Grip: 2 sets of 3 - 340lbs

  3. Incline: 2 sets of 8 - 250lbs

  4. Lat Pulldowns: 4x15

  5. Lateral Raises: 3xSwole

  6. Pull Ups: 3xAMRAP

416

Week 4, Day 3: Explosive Squat

  1. Squat: 6 sets of 2 - 405lbs
  2. Front Squats: 2 sets of 5 - 335lbs
  3. Paused Squats: 3 sets of 6 - 385lbs

*All Beltless

  1. Heavy Prowler Walks: 3 trips of 30 seconds - 290lbs
  2. Leg Curls - 3x10
  3. SSB Back XT- 4 sets
  4. Pull Ups - 3xAMRAP
417

I see you’re running Cube. It’s great; I’ve been making a lot of gains on it.

418

[quote]xjusticex2013x wrote:
I see you’re running Cube. It’s great; I’ve been making a lot of gains on it.[/quote]

The Cube Boss is just the right program to address my current needs. I’m using it as a Volume block that isn’t extremely stressful on my joints.

419

Week 4, Day 4: Explosive Press

  1. Press: 6 sets of 2, 185lbs
  2. Football Bar Bicep Curls - 4x15
  3. Standing Calf Raises - 4x15
  4. Valslide Leg Curls - 5x10
  5. Lat Pulldowns - 4x12
  6. Blast Strap Push Ups to Flyes - 3xAMRAP
420

Week 5, Day 1: Explosive Deadlift

  1. Competition Deadlift: 6 sets of 2, 455lbs
  2. Block Pulls: 2 sets of 5, 485lbs
  3. Trap Bar Deadlifts: 3 sets of 6, 415lbs

*All Beltless and done with 45s-90s of rest

  1. Lat Pulldowns - 4x10
  2. Heavy Prowler Walks - 3 trips of 30seconds, 400lbs
  3. Pull Ups - 3xAMRAP