Det Azathoth: Ascend(ancy)

Training Training Logs
481

Week 4, Day 2:

  1. Bench Press:

335lbs 1x6
335lbs 2x5

  1. Slingshot:

365lbs 2x3
375lbs 1x3
385lbs 1x3

  1. Close Grip:

355lbs 1x2
315lbs 1x3
315lbs 2x2

  1. Deadstop Rows: 4x10, 120’s
  2. Rear Raises: 3x15, 30’s
  3. Lateral Raises: 3x15-20, 20’s
    6a. Band Pushdowns: 3x10-15, Average Band
    6b. Ez Bar Curls: 3x10, 60’s
482

Week 4, Day 3:

  1. Squat: 6x2 435lbs
  2. Front Squat: 2x6 350lbs
  3. Pause Squat: 4x2 455lbs
    4a. Leg Curls: 4x10-15
    4b. SSB Back XT: 4x8
  4. Band Leg Curls: 2xAMRAP
483

Week 4, Day 4:

  1. Paused Bench, 1 second:

315x3x2
325x3x3

  1. Paused Slingshot 1 second:

365x3
385x3

  1. Swiss Bar OHP:

95x10
115x10
135x10

  1. Lat Pulldowns: 4x12-15
    5a. Lateral Raises: 4x10-15
    5b. Rear Raises: 4x10
  2. Cable Curls: 4x10
  3. Preacher Curls: 4x12
484

Week 5, Day 1:

  1. Deadliftsx2x6 455lbs
  2. Block Pullsx6x2 495lbs
  3. Deficit Pullsx6x3 435lbs
  4. Deadstop Rows: 4x12, 110lbs
  5. Chin Ups: 4xamrap
    6a. Band Leg Curls: 4xSwole
    6b. Back XT: 4x10
485

Week 4, Day 2:

  1. Bench Press:

355lbs 3x2

  1. Slingshot:

365lbs 1x2
385lbs 1x2
405lbs 2x2
405lbs 2x1

  1. Close Grip:

315lbs 1x1
335lbs 1x2
365lbs 2x1

3a. Laterial Raises: 4x8-10
3b. Rear Raises: 4x10
3c. Band Pushdowns: 4x10
4. DB Flys: 4x12

486

Week 4, Day 3:

  1. Squat, Beltless:

495x2x3
445x6x2
445x5x1

  1. Front Squat, Beltless:

315x3x1
335x3x2
335x2x1

  1. Pause Squats, Beltless, 1 second:

425x3x3

  1. Single Leg Curl Machine: 3x15
  2. Glute Machine: 4x12-15
  3. Pull Ups: 3xamrap
487

Week 5, Day 1:

  1. Deadlift:

525x6x1
525x5x3

  1. Block Pulls:

555x2x2
555x3x1

  1. Deficit Pulls:

495x3x5

  1. Deadstop Rows: 4x10 105’s
  2. Inverted Rows: 4x10-12
  3. Back XT: 4x10
488

Started a new training cycle on Wednesday.

W1D1:

  1. Squat: 7x5 @420lbs in 30min
  2. Strict Press: 6x10 @115lbs in 15min
  3. Single Leg Curls: 4x13
  4. GHR: 4xamrap
  5. HLR: 4x12
489

W1D2:

  1. Push Press: 10x5 @200lbs in 30min
    2a. Lateral Raises: 4x8-12
    2b. Rear Delt Machine: 4x12
  2. BB Curls: 4x12
  3. Preacher Curls: 4x10
490

W1D3:

  1. Deadlift: 7x5 @455lbs in 30min
  2. Close Grip: 15min

250 2x10
250 1x8
250 2x7

  1. Pulldowns: 4x12
  2. Back XT: 5x8-15
  3. Serratus Decline Crunch: 3x8-10
491

W1D4:

  1. Bench Press: 30min

5x5 @290lbs
1x5 @300lbs
1x3 @300lbs
1x5 @290lbs

  1. Front Squat: 15min

1 set - 295x5
2 set - 315x5
3 set - 315x4
4 set - 295x5
5 set - 295x5

  1. Seated Rows: 5x10
  2. Rear Raises: 3x12
  3. Cable Pushdowns: 3x8-12
492

W2D1

  1. Squat: 9x3 @450lbs in 30min
  2. Strict Press: 5x5 @175lbs in 15min
  3. Bulgarian Lunges: 5x10-12
  4. BB Rows: 6x10 @225lbs
493

W2D2:

  1. Push Press: 8x3 @225lbs in 30min
  2. RDL: 4x8 @405lbs in 15min
    3a. Lateral Raise - 3x10-12
    3b. Rear raise - 3x12
  3. Dizenzo Rows: 3x15
  4. Hammer Curls: 4x10
  5. Preacher Curls: 4x12
494

W2D3

  1. Deadlift: 10x3 @495lbs in 30min
  2. Close Grip Bench: 3x8 @275lbs in 15min
  3. Band Leg Curls: 3xamrap
  4. Ab Wheel: 4x12
  5. Valslide Leg Curls: 5xamrap
  6. Rear Delts: 4x12-15
495

W2D4:

  1. Bench Press: 10x3 @325lbs in 30min

  2. Front Squat: 5x5 @315lbs in 15min

  3. CSR: 5x8
    4a. Dizenzo Rows: 4x15
    4b. Lateral Raises: 4x8-10

  4. Cable Pushdowns: 3xamrap

496

W3D1:

  1. Squat: 8x3 @495lbs in 30min
  2. Strict Press: 5x5 @170lbs in 15min
  3. GHR: 5x8
  4. Stretchers: 5x12
  5. Sit Ups: 3x10
497

W3D2:

  1. Push Press: 8x3 @235lbs in 30min
  2. RDL: 6x5 @410lbs in 30min
  3. Lateral Raises: 4x10
    4a. Bicep Curls: 4x12
    4b. Band Pushdowns: 4xamrap
498

W3D3:

  1. Deadlift: 6x3 @525lbs in 30min
  2. Close Grip: 6x5 @295lbs in 30min
  3. Back XT: 5x10-12
  4. Band Leg Curls: 4x10-15
  5. Abs: 5x15
499

W3D4:

  1. Bench Press: 9x3 @345lbs in 30min
  2. Front Squat: 5x5 @335lbs in 15min
  3. Deadstop Rows: 4x10 110’s
  4. Rear Raises: 3x12-15 35’s
  5. Band Pushdowns: 3xamrap
  6. BB Curls: 3xamrap
500

W4D1:

  1. Squat:

525x3
550x3
515x3
515x3
515x1

  1. Press: 6x5 @170lbs in 10min
  2. SSB Back XT: 4x10
  3. Sit Ups: 4x10