The BEAst_in_i: CRØWN of DARKNESS

Training Logs
2031

CRØWN of DARKNESS: Week 6

Tate press
7, 7, 8 at 60
20 at 26.25

Axle Curls
2 x 11 at 65
x 10 at 65

Scapular Depression Drill (SS) Plyo Pushups
4 sets

Used the strongest band at The Bar for the depression drills.

Pause Bench Press
x 7, 5, 5 at 205

Pretty happy with this.

Axle Push Jerk + Log Push Press + Sandbag OH
2 x 1 at 155 + 155 + 100

Even though the overhead event for Apex is just log and sandbag, keeping the axle work in for now. Doing it out of the rack instead of with continental and on the other day will keep the high pull for now. Once I get closer to the actual comp the axle stuff will pull back more (or not if its going well)
Axle Push Jerk + Log Push Press
x 1 + 2 at 135

Pullups
2 x 5 at 215 BW

Clock Handle Deadlift
x 1 at 140 (both hands)
x 1 at 145 (both hands)
x 1 at 151 (right only)
x 1 at 156 (right only)

This would make top 8 on armlifting USA for my weightclass. Will just do this as my grip extra on the secondary lower day [Wednesday]

KB Wrist Hammer 1 set
Laterals 1 set

OH Cable Ext x 26 at 20

Treadmill 10 minutes .5//3.1 w/ Weighted vest + Heavy Hip Circle

https://www.instagram.com/p/DJuVMsIuC9a/?img_index=1

2032

CRØWN of DARKNESS: Week 7

Band Elephant Walk (SS) Jumps (SS) Med Ball Throw
4 sets

Back Squats
at 340; x3, 2, 2

Saxxon Bar Holds
2 x 10 ct at 76

Stiff Legged Deadlift
at 365; x 3
at 315; x 6, 5

Spanish Lunge
2 x 8 at 70 + Micro Minis around Knees

Planks
3 x 30 seconds

DOH Fat Grip Hold
x 10ct at 205

Walk
10 minutes pacing the turf with the weighted vest and light hip circle. Treadmill tried to kill me twice. So just got in ‘good enough’ just walking the turf.

https://www.instagram.com/p/DJzqQQyRT66/?img_index=1

2033

CRØWN of DARKNESS: Week 7

Cable Tricep PD
at 65 + Green Band; x10, 10, 11
at 65 + Micro Mini; x23

Axle Curl
at 70; x10, 10, 9

TRX Facepulls (SS) Plyo Pushups
4 sets of 12 (SS) sets of 3

Pause Incline Bench
at 185; 4, 3, 2

Clock Handle Pullups
x 2 at 215 + 23
x 1 at 215 +44
2 x 0 at 215 + 88 (once w/o chalk, once with)

Axle High Pull + Axle C & PP + PJ + Sandbag OH
2 x 2 at 25 + MM (+) 1 + 1 at 145 (+) 100
x 2 at 25 + MM (+) 1 + 1 at 155 (+) 100
x2 (+) 1 at 25 + MM (+) 1 + 1 at 160 (+) 100

Shits starting to look like calculus. lol

Axle Push Press
at 95, x 15

Swiss Bar Wrist Hammer
2 x 11 at 95

Texas Press
x 11 at 135

Laterals
1 set at 16.25 x failure

Treadmill 10 minutes .5//3.1 w/ Weighted vest + Heavy Hip Circle

https://www.instagram.com/p/DJ2RDH6Smbj/?img_index=1

2034

CRØWN of DARKNESS: Week 7

Band Elephant Walk (SS) KB Swing (SS) Med Ball Throw
4 sets

Ankle was a little irritated, so did KB Swings in place of jumping.

Buffalo Bar Squats (Old Knee Sleeves)
2 x 7 at 255 + Micro Minis
x 6 at 260 + Micro Minis

Clock Handle Deadlift
10 ct at 135
10 ct at 138

11" Axle Deadlifts
x 1 at 245 (DOH)
x 1 at 265 (DOH)
3 x 5 at 365

Walking Lunges
x 50 at +30

Plank
3 x 30 sec

Treadmill
10 minutes at .5//3.1 w/ 30lb weight vest

https://www.instagram.com/p/DJ7YcWkRK5o/?img_index=1

2035

CRØWN of DARKNESS: Week 7

Tate Press
70 x 4
55; x15, 14
25; x 18

Axle Curls
85; x 9
90; x 7
100; x 7

Cable Scapular Depression (SS) Decline Plyo Pushups
4 sets

Flat Bench Press
at 223; 5, 3, 2

Clock Handle Pullup
+44 x 1, + 54 x 1
2 x 5 at 213 BW

Clock Handle Hang
3ct at +109

Axle Push Press + Log Push Press + Sandbag
worked up to 100 + bands, 145 on the log, and 100 sandbag. Failed 148. then did some some regular rep work with the log

2 x 4 at 105 (Log Push press)

Laterals at 20 til failure then some partials

Wrist Hammers 2 sets
Cable Overhead tricep ext 1 set

Walk the turf
30lb weight vest + heavy hip circle for 15 minutes.
I do not trust that treadmill anymore, almost ate shit on it twice because of a bald spot.

2036

CRØWN of DARKNESS: Week 8

Band Elephant Walk (SS) Box Jump (SS) Med Ball Throw
4 sets

Back Squats
x 2 at 365
5 x 1 at 205 (Speed)

Saxxon Bar
106 at 5ct

DOH Axle Deadlift
225 x 2
230 x 2
245 x 2
250 x 2
265 x 1

Wasn’t supposed to do Axle stuff today, thought I was and by the time I realized I had done enough to not care enough to switch to fat grips on a regular bar, for this grip work.

Tempo SLDL
x 2 at 405
2 x 4 at 320 (beltless)

Pretty happy with that top set

Front Rack Pin Lunge
x 2/side at 205
x 3/side at 185

Plank
3 x 15 seconds at +70

Walk the turf
30lb weight vest + heavy hip circle for 15 minutes.

Instagram

2037

CRØWN of DARKNESS: Week 8

Cable Tricep PD
at 72.5 + Green; x9,9, 7
at 72.5 + Micro Mini; x 20

Axle Curls
at 105; x 5,5
at 65; x 20

TRX Facepulls (SS) Plyo Pushups
4 sets

30lb weight vest on the TRX facepulls.

Pause Incline Bench
x 1 at 185
x 0 at 200
2 x 4 at 135 (Tempo)

had a good fight with 200, popped off my chest grinded it part way through the top half of the lift but was unable to finish the lift. A little disappointed at I thought for sure I could do 1 even pre-fatigued, and thought even might had 2. Oh well. 205 is scheduled in 5 weeks, so definitely getting my revenge on the runback.

Clock Handle Pullups
x 1 at +35
2 x 4 at BW (215)

Axle Push Press + Push Jerk + Sandbag Overhead
at 145 + 100 x 1 + 1 + 1
at 155 + 100 x 1 + 1 + 1
at 165 + 100 x 1 + 1 + 1
at 185 x 0
at 185 x 0

165 felt good so i went for the 185, triceps had 0 fight. Got good footage to see how high I sent the bar off pure leg drive though. Put on the grip shirt too.

Axle Push Press
4 x 2 at 135

Texas Press at 115; x 21
Wrist hammer 2 sets
Lateral at 15 x Failure

Walk the turf
30lb weight vest + heavy hip circle for 15 minutes.

https://www.instagram.com/p/DKIgZ5gtS-w/

2038

CRØWN of DARKNESS: Week 8

Band Elephant Walk (SS) Box Jump (SS) Med Ball Throw
4 sets

Buffalo Bar Squats (Old Knee Sleeves)
x 4 at 285 + Micro Minis
5 x 1 at 195 + Micro Minis (Speed)

Clock Handle DL
3 x 1 at 155 (right side only)

DOH Axle
x 2 at 225
x 2 at 245
x 1 at 265
x 0 at 275

Picked up 275 but couldn’t complete the rep. So grip is there.

Axle Pause Deadlift (Beltless)
at 405; x 3, 2
at 250; x 7

Pause at knee. Very very happy with this.

Barbell Lunge
x 20/side at 55

Buffalo Bar Squats (Old Knee Sleeves)
x 1 at 285 + Chains
x 1 at 315 + Chains
x 1 at 325 + Chains

Was figuring out this set up for the next wave of Crown of Darkness

https://www.instagram.com/p/DKNege3uk44/?img_index=1

2039

CRØWN of DARKNESS: Week 8

Tate Press
at 60; x 9, 7, 8
at 20; x 15

Axle Curl
at 70; x 13, 11, 11

Cable Scapular Depression Drill (SS) Plyo Pushups
4 sets

Pause Flat Bench
x 3 at 235
5 x 1 at 165 (Speed)

Pretty happy with this.

Axle Push Press + Log Push Press + Sandbag
at 135 + 145 + 100; x 1 + 2 + 1
at 135 + 145 + 100; x 1 + 1 + 1

Log Push Press
x 5 at 135

Clock Handle Pullup
4 x 5 at 215 BW

Wrist hammer 1 set
Laterals 1 x Failure at 25
Cable OH Tricep
x 9 at 42.5
x 31 at 20
Band OH Tricep Ext 2 sets

Walk w/ Hip Circle
15 minutes with light

https://www.instagram.com/p/DKSlMaLuiom/?img_index=1

2040

Bridge 2

Band Elephant Walk (SS) Box Jumps (SS) Med Ball Throw
4 sets

Tempo Back Squats (Beltless/Old Knee Sleeves)
3 x 1 at 315

DOH Fat Grip
2 x 1 at 205

Tempo Stiff Leg Deadlift
3 x 2 at 335

Spanish Lunges
2 sets w/ Red band
2 sets w/ Thick black Band

Planks
2 sets of 15 seconds

Treadmill
15 minutes at 3.2//.5

Instagram

2041

Bridge 2

Cable Tricep PD
57.5 + Micro Mini; x 27
65 + Micro Mini; x 16, 13, 11

27 reps was way more than I wanted for the first set. So jumped to the next increment.

Axle Curls
x 1 at 115
at 65; x13, 11

TRX Facepulls (SS) Plyo Pushups
4 sets

Tempo Incline Bench
3 x 1 at 165

Clock Handle Pullups
4 x 6 at 215 BW

Axle Push Press + Push Jerk (+) Sandbag OH
3 x 1 + 1 (+) 2 at 135 (+) 100

Pause on the stomach of the continental clean. 10 ct pause in the catch of the Jerk and slow ecc.

Wrist Hammer 1 set
Texas Press at 115 x13
Laterals at 30; x 6

Treadmill .5//3.2 for 15 minutes

https://www.instagram.com/p/DKaLN3eOjJw/?img_index=2

2042

Bridge 2

Band Elephant Walk (SS) Box Jump (SS) Throw
4 sets

Tempo Buffalo Bar Squats
3 x 1 at 255 + Micro Minis

Clock Handle Deadlift
x 1 at 145
10 ct at 115
12 ct at 95

11" Axle Deadlifts
x 1 at 245; 10 ct hold (DOH)
3 x 2 at 365
4 x 2 at 225 + Micro Minis (Speed, 3 sets DOH)

Plank
2 x 30 seconds

Leg Extension
1 set x Failure at 100

Treadmill
17 minutes; .5//3.2

2043

Bridge 2

Tate Press
at 70; x 7, 6, 8
at 30; x 8

Pretty happy with how this is progressing. Forcing myself to find failure helps me realize I can keep grinding reps.

Axle Curls
at 70; x 17, 11, 12

Cable Scapular Depression (SS) Decline Plyo Pushup
4 sets

Tempo Bench Press
3 x 1 at 215

Log Push Press + Axle Push Press + Sandbag OH
3 x 1 + 2 + 1 at 145 + 115 + 100

Clock Handle Pullup (SS) Viper Press
3 x 2 at 213 + 35 (SS) 3 x 2 at 115

Laterals x Failure at 20
OH Tricep Ext x Failure at 42.5

https://www.instagram.com/p/DKkkrQrucNe/

1 Like
2044

CRØWN of DARKNESS: Week 9

Round 3 and the final round til after Apex Strength on September 20th. Because of how many weeks I have left until I want to start prep, I had 2 extra weeks to do something with. So I extended this round and have some fun stuff planned for those last 2 weeks. First 4 weeks are going to run the same, more or less.

When I was penning this particular training session, I dreaded it. Because I knew it was going to be a rep fest on Squats and I really wanted to push it.

Band Elephant Walk (SS) Box Jump (SS) Throw
4 Rounds

Back Squat
at 305; x 9, 9, 6

After sets 2 and 3 I had to lay on the floor and try not to vomit. Got pretty close to my estimated total reps. Lost balance forward on two separate reps on set 1, might have had the energy for 10 if I didn’t have to work extra hard to save those reps.

Single Arm Axle Deadlift
95 x 5ct
85; 4 x 1

Saxxon bar out for something a tad more specific. Trying to slowly work in stuff for prep, so it doesn’t just bombard my body.

Tempo SLDL
x 2 at 385
2 x 3 at 320 (1 Mat Deficit)

After the hell I put myself through with the squats, I knew i didn’t have a lot of reps in the tank here. So focused on trying to control the eccentric portion more

Weight Releaser Lunges
x 3/side at 105 + (67)
x 2/side at 135 + (67)

Slow eccentric on the first rep to milk the weight on the releasers. It was the heavy week for my weighted lunges so I decided to fiddle with the weight releasers. Not a huge fan of them for this lift after today, might try it on Squat and Bench at a later time to see if that works better.

Plank
45 secs
2 x 30 secs

Sandbag work
3 reps of Sandbag Squat with the 190lb bag then 2.5 minutes of carrying the 70 lb bag

10 Minutes of pacing the turf.

https://www.instagram.com/p/DKp4XtIuANy/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==

2045

CRØWN of DARKNESS: Week 9

Lower back and quads incredibly sore today. Struggled to get out of bed.

Tricep Cable PD
72.5 + mm x 22
80 + mm x 12
87.5 + mm x 7
65 + mm x 15

Axle Curl
at 75; x 15, 11, 11
at 65; x 15

TRX Facepulls (SS) Plyo Pushups
4 sets

Pause Incline Bench
at 165; x 7, 6, 5

Clock Handle Pullup
3 x 4 at 213 + 18

Sandbag Overhead (+) Axle Push Press
3 x 1 at 100 (+) 3 x 6 at 135

With how torched my back and quads were I wasn’t sure how this might go. Put the sandbag on a plyo box so I didn’t have to pick off the floor each time.

Texas Press
x 15 at 135

Laterals 1 x failure at 25
Wrist hammer 1 set

Treadmill 15 minutes at 2.9 w/ light weighted vest

2046

CRØWN of Darkness Week 9

Band Elephant Walk (SS) Box Jump (SS) Throw
4 sets

Buffalo Bar Squat (Old Knee Sleeves)
at 235 + Chains; x 7, 7, 6

Clock handle Deadlifts
at 125 x 10 ct
at 125 x 7ct [R], 5ct [L]
at 140 x 1/side

Pause Axle Deadlifts (Beltless)
x 1 at 245 (DOH)
x 0 at 275
x 4 at 225 (DOH)
at 355; x 4, 4, 4

Warmed up from a 1 mat deficit

Leg Ext 1 x Failure at 110

Plank, 30 sec, 20 sec, 20 sec

One Arm Axle Deadlift
x 1 at 115
4 x 1 at 95

Weighed the stubby axle, to make sure I had the weight right on it. I was, it’s 15ish lbs

Treadmill. 15 minutes at 3.2//.5 and 10lb vest

2047

CRØWN of Darkness Week 9

Tate Press
x 9 at 75/hand
2 x 6 at 80/hand
x 15 at 25/hand

Axle Curl
at 80; x 9, 8, 8, 11

Cable Scapular Depressions (SS) PLyo Pushups
4 sets

Worked up to 70/side for 10 on the depressions.

Pause Bench Press
at 190; x 9, 7, 7

Clock handle Pullups
x 2 at 211 + 25
2 x 1 at 211 + 50 (Slow ecc)

Lancaster Dip
Worked upto 185 x 1

Sandbag OH + Log Push Press
x1 + 100 + x 4 at 105
x1 + 100 + x 4 at 110
x1 + 100 + x 3 at 110

OH Tricep Ext
x3 at 50/side
x30 at 25/side

Rear Delt Fly
x31 at 20

https://www.instagram.com/p/DK2hFo3OFCn/?img_index=1

2048

Gonna take out the sandbag pressing. Considering the state of my regular pressing events. It is just junk work when I am at moderate risk of zeroing the either way. And the jumps I have right are 100 to 190.

2049

CRØWN of Darkness Week 10

Cable Tricep PD
at 95 + mm; x 3
at 72.5 + mm; x 9, 10, 11

Axle Curls
at 85; x 10, 10
at 65; x 11, 11

Pause Incline Bench
at 175; x 3, 2, 2
at 155; x 1
at 135; x 2

Kind of disappointing, but with it being about 10 hours removed from yesterdays session. and other external factors not totally surpising.

Clock Handle Pullup
at 214 bw + 15; x 4, 4, 4

Axle Push Press
at 145; x 4, 4, 4
at 95; x 1, 1 [Slow ecc]

DOH Axle Hold
6 seconds at 225

Rear Delt Fly
at 30; x 25

Texas Press
at 95; x 23

Treadmill 15 minutes

https://www.instagram.com/p/DK-KHpNuv2u/

2050

CRØWN of Darkness Week 10

last 2 weeks were a bit of a break from bulking. Dropped a little weight off, did cause a bit of spike in fatigue. 2 full weeks left of this program, then deload, then prep for Apex Strength begins

Band Elephant Walk (SS) Jump (SS) Throw
4 sets

Buffalo Back Squat (Old Knee Sleeves)
3 x 5 at 245 + Chains

Based on some fatigue indicators, I made a smaller jump on this.

Clock Handle Deadlift
x 1 at 130 [L/R]
x 1 at 145 [R]

11" Axle Deadlift
x 2 at 225 (DOH)
x 2 at 245 (DOH)
x 1 at 265 (DOH)
x 2 at 225 (DOH)
x1 at 275 (DOH) [PR!]
x 4 at 365
x 3 at 370
x 3 at 375
2 x 1 at 225 + micro mini (DOH)

Lunges (SS) Clock Handle Shrug
2 x 7/side at 55 + Chains (SS) 2 x 10/side at 45

Left the set up from squats up, and just used that for lunges

Leg Ext x 10 at 120

Plank 2 x 25 sec

Sandbag Carry
2 Minutes w/ 70lbs

https://www.instagram.com/p/DLDia2ZOIOE/?img_index=1