Det Azathoth: Ascend(ancy)

Training Training Logs
421

Week 5, Day 2: Heavy Bench

  1. Competition Bench: 3 sets of 2, 340lbs

  2. Close Grip: 2 sets of 2, 365lbs

  3. Incline: 4 sets of 3, 275lbs

  4. Pulldowns: 4x10-12

  5. Side Raises: 3x10

  6. Pull Ups: 3AMRAP

422

Week 5, Day 3: Repetition Squat

  1. Squat : 3 sets of 6, 475lbs

  2. Front Squat: 2 sets of 3, 365lbs

  3. Paused Squats: 3 sets of 4, 455lbs

  4. Heavy Prowler Pushes - 3 Trips of 30seconds, 400lbs

  5. Valslide Leg Curls - 3x10

  6. SSB Back XT - 4x6-12

  7. Pull Ups - 3xAMRAP

423

Week 5, Day 4: Repetition Press

  1. Press - 3 sets of 4-5, 215lbs

  2. Incline Press

    225x8
    235x5, 2 sets

  3. BB Curls - 4x10-15

  4. Leg Curls - 5x10-20

  5. Lat Pulldowns - 4x12

  6. Facepulls - 3x15-20

424

Week 6, Day 1: Repetition Deadlift

  1. Deadlift: 3 sets of 7, 515lbs
  2. Block Pulls: 2 sets of 3, 545lbs
  3. Trap Bar: 2 sets of 8, 485lbs

*All Beltless

  1. Lat Pulldowns - 4x8-10
  2. Seated Facepulls - 3x12-15
  3. Prowler Walks - 4 trips of 30s, 400lbs
  4. Pull Ups - 3xAMRAP
425

Week 6, Day 2: Explosive Bench

  1. Bench Press: 6 sets of 2, 280lbs: 3 second pause count
  2. Close Grip: 2 sets of 5, 295lbs: 2 count pause
  3. Incline Press: 3 sets of 5, 260lbs, 1 second pause
  4. Lat Pulldowns: 4x15
  5. Side Raises: 3x10-20
  6. Pull Ups: 3x5-10

I’m down to 195lbs. The plan is to be 192 before I enter my Transmutation Block, where I’m going to add the calories back and shoot to be exactly 198lbs for my meet.

426

You ought to be gettin’ pretty damn good at pullups…

How’s the weight loss affecting your strength/energy?

427

Week 6, Day 3: Heavy Squat

  1. Squat: 500lbs, 3 sets of 2
  2. Front Squat: 405lbs, 2 sets of 2
  3. Pause Squat: 475lbs, 2 sets of 2

*All Beltless

  1. Leg Curls - 3x10-12
  2. SSB Back XT - 4 sets
  3. Sternum Pull Ups - 3xAMRAP
  4. Backwards Sled Drags - 4 trips of 30 seconds, 200lbs
428

Week 6, Day 4: Heavy Press

  1. Push Press - 245lbs, 3 sets of 2
  2. Cable Curls - 4x10-15
    3 Standing Calf Raises - 4x8
  3. Leg Curls - 5x10
  4. Lat Pulldowns - 4x12
  5. Cable Crossovers - 3x12

Done with the Cube Boss method, time to deload and head into my next block of training.

429

Week 7, Day 1: Squat Deload

  1. Squat, Beltless: 405lbs 2 sets of 3
    2a. GHR - 2x8
    2b. Ab Wheel - 2x10

Short and sweet.

430

Week 7, Day 2: Bench Deload

  1. Bench Press - 275lbs, 2 sets of 3
  2. CSR - 3x10
    3a. Facepulls - 2x10
    3b. DB Shoulder Presses - 2x10
  3. Prowler - 20min
431

[quote]WhiteFlash wrote:
You ought to be gettin’ pretty damn good at pullups…

How’s the weight loss affecting your strength/energy? [/quote]

Hasn’t affected me at all, if anything I don’t notice a difference. I’ve actually gotten stronger in the process.

432

Week 8, Day 1: Transmutation 1

  1. Bench Press: 350lbs, 4 sets of 3
  2. Trapbar Deads: 435lbs, 3 sets of 5
  3. Lat PullDowns - 4x10
  4. Side Raises - 3xSwole
  5. Pull Ups - 3xAMRAP
  6. Rear Delt Flye - 2x15
433

Week 8, Day 2: Transmutation 1

  1. Squat: 505lbs, 5 sets of 3
  2. Incline Bench Press: 275lbs, 5 sets of 3
  3. Leg Curls - 4x10
  4. SSB Back XT - 4x10
  5. Ab Pulldowns - 4x8-15

Bodyweight has been steady at 195lbs.

434

Looking forward to seeing you progress to RUM. That lineup is stacked!

Aren’t you set to lift at 220?

435

[quote]mahwah wrote:
Looking forward to seeing you progress to RUM. That lineup is stacked!

Aren’t you set to lift at 220?[/quote]

Thanks man! Hopefully I total something respectable at RUM.

As for the weight class, it’s a long story but I’m weighing in at 197lbs while competing at 220 as a statement. I can’t go much further than that.

436

Week 8, Day 3: Transmutation 1

  1. Bench Press: 350lbs, 4 sets of 3
  2. Front Squats: 325lbs, 5 sets of 3
  3. Seated Cable Rows - 4x10
  4. CrossBody Hammer Curls - 3x10
  5. Pull Ups - 3xAMRAP
  6. Rear Delt Flye - 3x15
437

Week 8, Day 4: Transmutation 1

  1. Deadlift: 495lbs, 10 sets of 3
  2. Strict Press: 195lbs, 5 sets of 3
  3. Bulgarian Lunges - 3x12
  4. Reverse Hyper - 3x10
  5. Ab Wheel - 3x10

Couldn’t pull what I wanted to do today so I had to tailor back the bar weight until my low back heals up.

438

I redid my first week of Transmutation because I wasn’t satisfied with last week’s performances, so I adjusted my peaking plan accordingly. I’m much more content with today’s Squat session

Week 8, Day 1: Transmutation 1

  1. Squat: 6 sets of 3, 505lbs
  2. Strict Press: 5 sets of 3, 195lbs
  3. Leg Curls: 4x15
  4. Back XT: 4x11, Strong Band
  5. GHR Sit Ups: 4 sets
439

Nice work. I need to learn how to grind those out.

440

[quote]mahwah wrote:
Nice work. I need to learn how to grind those out.[/quote]

Thanks man, that last rep makes all the difference in the world.