Det Azathoth: Ascend(ancy)

Training Training Logs
501

That 435x8 was STRONK!

502

W4D2:

100 band pull aparts
100 band shoulder adduction

Push Press:

250x3
225x3
225x3

RDL: 410x5x6 in 10min

Seated rows: 50 reps
Facepulls: 3x12-20
Pushdowns: 2xswole

503

W4D3:

  1. Deadlift:

605x2
585x2
545x3x3

  1. Close Grip: 295x5x6 in 10min
    3 Valslide Leg Curls: 5x12
  2. Ab Wheel: 4x6-8 per side
504

W4D4:

  1. Bench Press:

385x2
365x3
335x3x3

  1. Front Squat:

335x5
365x4
365x6 → PR
315x5

  1. Deadstop Rows: 4x10
    4a. Band Pushdowns: 3xSwole
    4b. Band Pull Aparts: 3x20
  2. EZ Bar Curls: 3x10
505

W5D1

  1. Squat:

585x1x2

525x3x3

  1. Press: 205x3x4
  2. SSB Back XT: 5x8-10
  3. Abs: 5x8-10
506

W5D2

  1. Push Press:

265x2
235x2
225x2

  1. RDL:

455x3x4

  1. Rows: 4x10
  2. Rear Delts: 5x15
    5… Pushdowns: 5xSwole
507

W5D3

  1. Deadlift:

625x1
605x1x2
570x2x3

  1. Single Leg Curl: 5x12-20
  2. Glute Machine: 3x12
  3. Lat Pulldowns: 5x12
  4. Rear Delt Machine: 5x15
  5. Abs: 3x10
508

W6D1

Squat:

500x4@8
515x4@8
525x4@8.5
545x4@9

Competition Bench:

340x4@9

3 Count Bench:

275x5@7
275x5@7.5
295x5@8
305x5@9

509

Squat w/belt Work up to x4 @ 555lbs and 565lbs
Competition Raw Bench Work up to x4 @ 365lbs
3ct Pause Bench Work up to x5 @ 315lbs, x4 @ 325lbs

510

Deadlift w/belt Work up to x4 @ 545lbs, 565lbs, 575lbs, 585lbs
Floor Press Work Up to x4 @315lbs
Snatch Grip SLDL Work up to x6 @455lbs

511

Pin Squat Work up x3 @495lbs
Bench (touch and go) Work up to x6 345lbs
Push Press Work up to x6 @235lbs

512

Deficit Deadlift Work up to x5 @495lbs, 515lbs
Close Grip Bench Work up to x6 @315lbs, 330lbs
SSB Squat Work up to x6 @295lbs

513

Squat w/belt:

495x5
545x5
560x5

Competition Bench:

325x5
350x5
360x5
345x5
345x5

2ct Pause Bench:

315x4
330x3

514

Deadlift w/belt:

545x5
585x5
555x5x2

2 Board Press:

385x3
405x3
385x3x3

303 Tempo Squat:

315x7
365x7
345x7

515

Squat w/belt:

545x4
570x3
545x3x2

Bench (touch and go):

315x4
335x4
345x4
355x4
365x3
340x4x2

Close Grip:

305x7
285x7

516

Rack Pull (below knee):

495x4
475x4x4

Close Grip Floor Press:

315x7
295x7x2

Lever Rows:

Fatigue until swole

517

Squat w/belt:

495x3
545x3
585x3
545x3

Competition Raw Bench:

Bench:

365x3
375x3
385x3
365x3

3ct Pause Bench:

315x5
325x4
305x4
305x3

518

Deadlift-
585x3
605x3
625x2
585x3
585x3

Floor Press-
315x4
335x4
315x4
315x4

Front Squat-
365x5
385x5
405x5

519

Pin Squat Work up to 595x5, 515x3 (Load Drop) 460x5x3 sets

Bench (touch and go) Work up to x8 @315 (Load Drop) 300x8x3 sets

Push Press Work up to x5 225lbs (Load Drop) 215x5 3 sets

520

Squat w/belt, 80lbs chains Work up to x4 @9 (Load Drop) 6-9% Fatigue
495x4
465x4

Close Grip Floor Press Work up to x4@9 (Load Drop) 6-9% Fatigue
325x4
295x5x3

Snatch Grip SLDL Work up to x5 @9 (Load Drop) 6-9% Fatigue
405x5
385x5x4