Det Azathoth: Ascend(ancy)

Training Training Logs
581

Week 5, Day 3:

  1. Press -

185x3
205x3
165x3x2

  1. Rolling Tricep Extensions: 5x12, 45’s
    3a. Lat Pulldowns: 5x12
    3b. Lateral Raises: 5x8
  2. Facepulls: 4x12-20
  3. Curls: 3xSwole

This was a bit of a deload session since I start a meet prep cycle this upcoming Monday.

582

Meet Prep:

Week 9, Day 1:

  1. Squat: 545x4@9

  2. Bench Press: 350x4@9

  3. 3 Count Press: 275x5@7, 315x4@9, 300x4@9

583

Week 9, Day 2:

Exercise Protocol

  1. Deadlift w/belt:

590x1 @9
545x4 @9

  1. Floor Press:

315x4 @9

  1. Safety Squat Bar, Beltless:

335x6 @7
365x6 @8
405x6 @9

My hips are super impinged. I wanted more than 545lbs on the deadlift, but I had no hip hinge to speak of. Super frustrating. I’m going to work on my hip mobility when I get to the gym tonight to do my GPP Session. Hopefully it clears up because I have Pin Squats tomorrow. I have no idea how my hips are going to handle that.

584

Do you normally break up your eating into 2 big ass meals and a couple of snacks or was that one random example?

As someone who’s had 3 knee blowouts, I know all about tight hips. The things that have seemed to help the most are rolling the shit outta my IT band and low back, rollover into v-sits, mountain climbers holding the stretch for a strong 2-count, leg swings and hip flexor stretches. A steady diet of those has made a massive difference in how my hips and knees feel. Hope it’s of some use.

Killer numbers as usual.

585

586

[quote]WhiteFlash wrote:
Do you normally break up your eating into 2 big ass meals and a couple of snacks or was that one random example?

As someone who’s had 3 knee blowouts, I know all about tight hips. The things that have seemed to help the most are rolling the shit outta my IT band and low back, rollover into v-sits, mountain climbers holding the stretch for a strong 2-count, leg swings and hip flexor stretches. A steady diet of those has made a massive difference in how my hips and knees feel. Hope it’s of some use.

Killer numbers as usual.[/quote]

That was more of a random example. The app is limited to meal frequency, but I really eat 4-5 meals a day, unfortunately you don’t have the option of adding meal slots with the app that I use, so it looks like I eat 2-3 massive meals when it’s really 3-4 meals with a pwo meal in the snack section.

I’ll be doing my best supple leopard impression tonight:

587

Week 9, GPP Session

AB ROLLER (MAX VOLUME IN 10 MINS)
12
10
10
8
8
8

56 total reps

PULLUPS (MAX VOLUME IN 10 MINS)
5
5
5
5
3
5

28 total reps

HIP MOBILITY (30 MINS)

AEROBIC DEVELOPMENT (12 MINS)
Prowler Push: 200lbs

588

Week 9, Day 3:

  1. Pin Squat, Beltless:

495x5 @8
515x5 @9

  1. Bench (touch and go):

325x6 @10

  1. Push Press: 230x6 @9