T Nation

Det Azathoth: Ascend(ancy)

[quote]Most Major wrote:
Great meet result brudda, congratulations.

Also, how the fudge does this work?

[quote]detazathoth wrote:
Tuesday: Upper Body Conditioning: 30min of Battle Ropes
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30s on, 90s off

Week 7: Day 2

Warm Up: 2x8 38" Box Jumps

  1. Power Clean-

135x3
185x3
225x3

  1. Squat, Beltless, Wrapless-

350x3
340x3
450x5

  1. Bench Press

225x5
265x5
305x5

  1. CSR - 5 sets

Week 7: Day 3

Warm Up: Over Throws - 1x10

  1. Press, Beltless -

145x3
165x3
185x8

  1. SSB Squat, Beltless -

275x5
325x5
375x5

  1. Pull Ups - 4 sets
  2. Stretchers - 4 sets
    Facepulls
  3. Scarecrows - 3 sets

Week 7: Day 4

Warm Up:

Power Clean - 3x2 205lbs

  1. Deadlift -

415x3
475x3
535x6

  1. Incline Bench -

180x5
210x5
245x5

  1. Leg Curls - 4x10
  2. HS High Row - 4x10
  3. Prowler - 20min of HIIT

I felt my low back go weird after the 6th rep of final set of Pulls, so I cut my planned 8 reps. The strength is there, but I’m frustrated that I didn’t hit my goal. I have to remember it’s a lifetime pursuit of strength.

Swole Day

  1. Cross Body Hammer Curls - 5x8-10
    Rope Pushdowns- 5x10

  2. Ez Bar Curls - 3x6-8
    OH Extensions -3x8

  3. Lateral Raises - 4x12

  4. Ab Wheel - 50 reps

  5. 20 min of Ropes

Week 7, Day 5

  1. Bench -

260x3
295x3
330x3

  1. Front Squat, Beltless -

225x5
265x5
305x5

  1. Dumbbell Bench - 4x8
  2. Stretchers - 4x8-12
  3. Seated Facepulls - 4x10

20 min of Ropes as a finisher

Week 6, Day 1:

Warm Up: 2x8 38" Box Jumps

  1. Power Clean- 3x3 185lbs

  2. Squat -

375x5
425x3
475x5

  1. Floor Press, Paused

225x5
265x5
305x5

  1. CSR - 3 sets
  2. Seated Facepulls - 4 sets
  3. 30min PWO Cardio

Week 6, Day 2:

Warm Up: Overhead Throws - 2x8

  1. Press

155x5
175x3
195x5

  1. ATG SSB Squat, Beltless, Paused

275x5
335x5
375x5

  1. Pull Ups - 4x10
  2. Deadstop Rows - 4x8
  3. Lateral Raises - 4x12
  4. 20min of Ropes

Swole Day

  1. Seated DB Curls - 3x10
  2. BB Curls - 6x6
  3. Preacher Curls - 4xfailure
  4. Rope Pushdowns - 4x15
  5. V handle Pushdowns - 4x8
  6. Rolling Tricep Extensions - 4x10
  7. GHR Sit Ups - 50 reps

Week 6, Day 3:

Warm Up: Box Squat to Box Jumps - 2x8

  1. Deadlift

    445x5
    505x3
    565x5

  2. Incline Bench, Paused

    185x5
    225x5
    245x5

  3. Power Runner - 4x10-12

  4. HS Iso Row - 4x8

  5. Facepulls - 4xfailure

  6. 20 min Prowler

I left 3 reps in the tank on the pull, I set my goal for 5 reps on my top 5/3/1 set. Hopefully this conservative approach pays off next cycle. I’m pleased with how easy 565 felt.

Week 6, Day 4

  1. Bench Press

    275x5
    315x3
    350x3
    330x3

  2. Front Squat, Beltless

    225x5
    265x5
    305x5

  3. DB Press - 4x6-8

  4. CSR - 4x8
    Seated Facepulls - 4x10

I think I’m going to lower my training max next cycle on Bench, since I’m literally missing 1-2 reps from my top set goals. The other 3 lifts are one point though, so I shouldn’t stress too much.

Week 5: Day 1

  1. Squat, Beltless

    330x5
    380x5
    430x8

  2. Bench Press

    225x5
    275x5
    315x5

  3. RDL’s

    3x15 225lbs

  4. Cable Row - 4x12

  5. Facepulls - 4x12

Swole Day

  1. Seated Fat Grip DB Curls - 3x10
  2. BB Curls - 6x6 45s rest
  3. Seated Cable Preacher Curl - 5xamrap 45s rest
  4. V Handle Pushdowns - 1x25, 1x15, 2x10
  5. Rolling Tricep Extensions - 4x8-10
  6. Band Pushdowns - Average Band - 4xfailure
  7. Weighted GHR Sit Ups - 5x8

Week 5, Day 2:

Warm Up: Overhead Throw - 2x8

  1. Standing Press

    135x5
    160x5
    180x11

  2. SSB Squats, Beltless

    285x5
    335x5
    385x5

  3. Pull Ups - 5x8-10

  4. Deadstop DB Rows - 4x8 105’s

  5. Lateral Raises - 4x10

My bodyweight is 207.8lbs at the moment. I think the direct arm work is starting to pay off in my pressing strength, I hope this trend continues and helps my bench as well.

long time lurker of the forums. i usually just check out the BOI and you are one strong mofo. i was just curious, how do you set up your program? i like how you have one upper body “big movement” (ex. bench, military) and one lower body “big movement” (ex. squat, deadlift) each session.

[quote]jy6537 wrote:
long time lurker of the forums. i usually just check out the BOI and you are one strong mofo. i was just curious, how do you set up your program? i like how you have one upper body “big movement” (ex. bench, military) and one lower body “big movement” (ex. squat, deadlift) each session.[/quote]

Oh thanks man, I appreciate the lurking haha

Right now I’m following a 5/3/1 template that has the one upper and lower set up. I also use a similar format when I get back in season for Powerlifting Meets, although I follow a Block Periodization idea(s) rather than what I’m currently doing right now. This is a lot less taxing.

Week 5, Day 3:

  1. Deadlift, Beltless

    390x5
    450x5
    515x10

  2. Incline Bench Press, Paused

    185x5
    225x5
    245x5

  3. Power Runner - 4x10-12 160lbs per side

  4. HS Iso High Row - 4x10 135lbs per side

  5. Facepulls - 4xfailure 15s of rest

My training partner pressed the stop button towards the end of my set, so unfortunately the last 3 were cut out. Very pleased with my pulls today.

Week 5, Day 4:

Warm Up: Chest Passes - 2x8

  1. Bench Press

    240x5
    280x5
    315 2x7

  2. Front Squat, Beltless

    230x5
    270x5
    315x5

  3. DB Press - 4x8-10 100’s

  4. Seated Facepulls - 4xfailure 15s of rest

  5. Seated Row - 4x12-15

Hey. Long time no talky.

So one reason I have never really tried block periodization or other volume based training cycles is that they are mainly based on prilepin’s chart. In my head, I never thought that prilepin’s chart was applicable for powerlifters since it was originally based on olympic lifters (I am correct here right?). I think oly lifts are more explosive and technical in nature, whereas the powerlifts are more taxing on the muscular system. Thus, one could “practice” the oly lifts more with the reps protocols of prilepin successfully whereas powerlifting requires less “skill” work and would benefit from more muscular training (ie assistance lifts/support work). This makes prilepin’s chart a poor guide to judge the ideal number of reps for the powerlifts.

I want to hear your counter-argument here and where I am wrong. I will fully admit I have not studied block perio much at all. But these initial critiques were why I never have used it. I actually want to use it. I want you to convince me. Make me believe, Carlos.

If none of what I say makes sense I blame in on watching Terminator 2 at the moment.

The patriots can suck it as well.

That is all.

[quote]ajweins wrote:
Hey. Long time no talky.

So one reason I have never really tried block periodization or other volume based training cycles is that they are mainly based on prilepin’s chart. In my head, I never thought that prilepin’s chart was applicable for powerlifters since it was originally based on olympic lifters (I am correct here right?). I think oly lifts are more explosive and technical in nature, whereas the powerlifts are more taxing on the muscular system. Thus, one could “practice” the oly lifts more with the reps protocols of prilepin successfully whereas powerlifting requires less “skill” work and would benefit from more muscular training (ie assistance lifts/support work). This makes prilepin’s chart a poor guide to judge the ideal number of reps for the powerlifts.

I want to hear your counter-argument here and where I am wrong. I will fully admit I have not studied block perio much at all. But these initial critiques were why I never have used it. I actually want to use it. I want you to convince me. Make me believe, Carlos.

If none of what I say makes sense I blame in on watching Terminator 2 at the moment.

The patriots can suck it as well.

That is all.[/quote]

One word:

Sheiko