Ascendance: DrankSlangin’s Training Journal

[FourOneDeuxFitt]

I was sore for a week. The last ten were just body weight by the fourth set. First set was 40, 30, 20, second set 40,30,15 third same, last one 40,30, bw. I sure as hell wouldn't have been able to do squats after that is for sure. I guess I did 30 not 40. Maybe the bss on the sentinel program are different

Possibly I’ve neven seen the program layout. I only have Carnage and Gamma Bomb and in both he has the bss set up the same. Carnage is definitely a lot more volume than what I’m running right now (Gamma Bomb).

 

[Logan44551]

Possibly I’ve neven seen the program layout. I only have Carnage and Gamma Bomb and in both he has the bss set up the same. Carnage is definitely a lot more volume than what I’m running right now (Gamma Bomb).

Apparently i should have read the description better.

 

[FourOneDeuxFitt]

Apparently i should have read the description better.

Haha. Learning experience. That definitely sounds brutal though. 4 sets of 40. Shit I know the last single 40 rep drop destroys me.

 

[DrankSlangin]

I must of misunderstood the bss's I've been doing 4 sets of 40 with iso on each leg.

Dude you are a fuckin beast! The program calls for only the last set to be the drop, but more power to you if you can do that 4x.

Here is the exact text from John Meadows for this workout:

“Bulgarian split squats – We are going to do these beauties again this week. Do 3 sets of 10 using heavier dumbbells each time. On your 4th set the goal is to do 10, then lower yourself a bit and do a 10 second isohold, then drop and repeat all the way until down to the lightest dumbell. This is probably the most painful set you can even conceive of doing. After doing the last set of these, Evan puked due to the extreme intensity. Let’s see what you can do.”

 

[DrankSlangin]

Those Bulgarians definitely did you in bro hahaha. That’s awesome tho. Solid workout !

Fuck they sure did! My 2nd warm up set of squats with 185 felt a bit heavy haha. I may lower the weight further so I can get more sets of squats in on Thursday.

We’ll see how the hip flexors recover. Feels like they loosened up and are just fatigued now, but you know how that goes. Could be extremely tight again tomorrow.

 

[FourOneDeuxFitt]

Fuck they sure did! My 2nd warm up set of squats with 185 felt a bit heavy haha. I may lower the weight further so I can get more sets of squats in on Thursday.

We’ll see how the hip flexors recover. Feels like they loosened up and are just fatigued now, but you know how that goes. Could be extremely tight again tomorrow.

Yeah I would definitely make it so you can get a solid 3-5 sets in of squats at. A decent weight. Also taking into consideration hitting the suggested rep range and being mindful of the rpe he has set.

 

[DrankSlangin]

Yeah I would definitely make it so you can get a solid 3-5 sets in of squats at. A decent weight. Also taking into consideration hitting the suggested rep range and being mindful of the rpe he has set.

You’re absolutely right. I’ve done that a few times already, gone too heavy and only get 3-5 reps when he calls for 8-10. He doesn’t specify RPE numbers but it’s definitey implied through suggested rep ranges and how reps should be executed, whether that be explosive or a slow squeeze.

 

[FourOneDeuxFitt]

You’re absolutely right. I’ve done that a few times already, gone too heavy and only get 3-5 reps when he calls for 8-10. He doesn’t specify RPE numbers but it’s definitey implied through suggested rep ranges and how reps should be executed, whether that be explosive or a slow squeeze.

Right. He definitely is good with providing guidance as to how the sets should be performed and I’ve noticed when I fully listen to what he suggest the workouts also go a lot better when I don’t try and put my “spin” on what he’s outlined haha

 

[DrankSlangin]

Right. He definitely is good with providing guidance as to how the sets should be performed and I’ve noticed when I fully listen to what he suggest the workouts also go a lot better when I don’t try and put my “spin” on what he’s outlined haha

Right. I think that’s a contributor of my hip flexors getting trashed last week, when I did deadlifts instead of rack deads haha

 

[FourOneDeuxFitt]

Right. I think that’s a contributor of my hip flexors getting trashed last week, when I did deadlifts instead of rack deads haha

Well it could definitely play a part. It’s small things like exactly that I notice when I do what I wanna do and change something compared to what he has written it makes sense after the fact that he had it that way for a reason ya know

 

[DrankSlangin]

Well it could definitely play a part. It’s small things like exactly that I notice when I do what I wanna do and change something compared to what he has written it makes sense after the fact that he had it that way for a reason ya know

Totally. The 2nd workout of the week for each muscle group makes a lot of sense based on the effects from the 1st workout.

 

[FourOneDeuxFitt]

Totally. The 2nd workout of the week for each muscle group makes a lot of sense based on the effects from the 1st workout.

When I looked at the program I thought it was the same workout for each muscle group repeated twice each week? Or did I misinterpret it? I thought every two weeks just focused more on different training and intensity techniques

 

[DrankSlangin]

When I looked at the program I thought it was the same workout for each muscle group repeated twice each week? Or did I misinterpret it? I thought every two weeks just focused more on different training and intensity techniques

Yes so far it has been 1 workout for each group, repeated 2x per week. Except arms which is 1x on Sunday. The intensity has ramped up each week so far. Carnage is really a 4-7 day program. I’ve started with 7 but will absolutely take a day off when needed or if my CNS feels taxed. I know 7 days a week is generally not advisable, but I feel good after that week off so I’m giving it a try. Also keeps my mind occupied every day during the comedown phase.

 

[FourOneDeuxFitt]

Yes so far it has been 1 workout for each group, repeated 2x per week. Except arms which is 1x on Sunday. The intensity has ramped up each week so far. Carnage is really a 4-7 day program. I’ve started with 7 but will absolutely take a day off when needed or if my CNS feels taxed. I know 7 days a week is generally not advisable, but I feel good after that week off so I’m giving it a try. Also keeps my mind occupied every day during the comedown phase.

Keep killing it and just listen to your body. I know we always wanna push push push. But sometimes that literally throws us backward. Luckily I was able to do back today. Then legs again tomorrow. Idk about arms after that though. Honestly might give the joint a break... that way I’ll have tomorrow through Friday off of upper body. Start new week of workouts Friday with legs again. Then see what happens with chest and shoulders Saturday. I’d rather be able to do compound and work bigger muscle groups than put more strain doing arms haha.

 

[DrankSlangin]

Keep killing it and just listen to your body. I know we always wanna push push push. But sometimes that literally throws us backward. Luckily I was able to do back today. Then legs again tomorrow. Idk about arms after that though. Honestly might give the joint a break... that way I’ll have tomorrow through Friday off of upper body. Start new week of workouts Friday with legs again. Then see what happens with chest and shoulders Saturday. I’d rather be able to do compound and work bigger muscle groups than put more strain doing arms haha.

Thank you my brother, that’s great advice and I agree. That’s probably the hardest part of this journey for me is not pushing too hard. Just starting at age 39 makes me feel like I’m racing against time. But I know overtraining is counterproductive and one major injury can fuck everything.

 

[FourOneDeuxFitt]

Thank you my brother, that’s great advice and I agree. That’s probably the hardest part of this journey for me is not pushing too hard. Just starting at age 39 makes me feel like I’m racing against time. But I know overtraining is counterproductive and one major injury can fuck everything.

Yeah I’m trying to not be completely broken in ten years and train smarter and more effectively just sadly that means slowing down from time to time and taking extra rest so I can promote longevity.

 

[DrankSlangin]

Week 4 Day 2
CHEST and SHOULDERS

Decline DB Press

30x8 (warm up)
45x8 (warm up)
60x8 (warm up)
80x8
85x8
Drop set 24 rep/2 drops: 90x8, 60x6, 40x8

Incline Bench Press

135x6 (warm up)
155x6 (warm up)
185x6
185x5 + 1 forced
185x6

Flat Bench Press

185x6
205x5 + 1 forced
215x4 + 2 forced
Drop set to failure: 205x5 + 1 forced, 175x4 + 2 forced, 135x3 haha toast!

Machine Flyes
loaded stretch for 10sec after each rep

70x8
100x8
110x8

T Flyes

5x25
5x25
10x15, 5x10

Dumbbell Side Laterals

20x12 sloppy, too heavy
15x12
15x12
20x12 sloppy

Over and Back Press

45x10
55x10
75x10

This workout was almost 2 hours! We kept a pretty good pace too. A few drops sets and the machine flyes with 10sec stretch holds after each rep took some time to get through. Over and back press for the last exercise was brutal, it was a challenge to lift just the barbell over your shoulders.

The program today called for bent over rear laterals. I replaced them with T flyes. Not sure if that’s what they are officially called though. Lay stomach down on an incline, arms hanging down. With dumbbells you raise your arms straight out to the side with a supinated grip. Absolutely hammers my rear delts like no other. For some reason I have trouble isolating rear delts and disengaging traps on bent over rear laterals.

 

[FourOneDeuxFitt]

Week 4 Day 2
CHEST and SHOULDERS

Decline DB Press

30x8 (warm up)
45x8 (warm up)
60x8 (warm up)
80x8
85x8
Drop set 24 rep/2 drops: 90x8, 60x6, 40x8

Incline Bench Press

135x6 (warm up)
155x6 (warm up)
185x6
185x5 + 1 forced
185x6

Flat Bench Press

185x6
205x5 + 1 forced
215x4 + 2 forced
Drop set to failure: 205x5 + 1 forced, 175x4 + 2 forced, 135x3 haha toast!

Machine Flyes
loaded stretch for 10sec after each rep

70x8
100x8
110x8

T Flyes

5x25
5x25
10x15, 5x10

Dumbbell Side Laterals

20x12 sloppy, too heavy
15x12
15x12
20x12 sloppy

Over and Back Press

45x10
55x10
75x10

This workout was almost 2 hours! We kept a pretty good pace too. A few drops sets and the machine flyes with 10sec stretch holds after each rep took some time to get through. Over and back press for the last exercise was brutal, it was a challenge to lift just the barbell over your shoulders.

The program today called for bent over rear laterals. I replaced them with T flyes. Not sure if that’s what they are officially called though. Lay stomach down on an incline, arms hanging down. With dumbbells you raise your arms straight out to the side with a supinated grip. Absolutely hammers my rear delts like no other. For some reason I have trouble isolating rear delts and disengaging traps on bent over rear laterals.

It’s crazy how time flies sometimes getting through these workouts. Today legit took me 20 minutes to blast through. But I felt like I was in there for two freaking hours after the fact. Solid numbers. When doing rear delta make sure your hands aren’t going higher than your shoulders. I also show clients to be mindful of how far behind their back they’re bringing their hands as well. Once you pass a certain point in lateral flexion traps take over. Same with posterior abduction.

 

[DrankSlangin]

It’s crazy how time flies sometimes getting through these workouts. Today legit took me 20 minutes to blast through. But I felt like I was in there for two freaking hours after the fact. Solid numbers. When doing rear delta make sure your hands aren’t going higher than your shoulders. I also show clients to be mindful of how far behind their back they’re bringing their hands as well. Once you pass a certain point in lateral flexion traps take over. Same with posterior abduction.

I’m not sure how far I’m bringing up my hands but often I get a trap pump when maybe I shouldn’t while working rear delts. So I probably am bringing them up too high. That makes a lot of sense, I’ll be mindful of that. Thank you!

 

[DrankSlangin]

Week 4 Day 3
BACK

One Arm Barbell Row

45x8 (warm up)
70x8 (warm up)
95x8 (warm up)
120x8
135x8
135x8

Lat Stretchers

90x10
100x10 sloppy
90x10
90x10

Smith Rows

185x6
205x6
225x6 sloppy
205x6

DB Pullovers

60x10
65x10
70x8

Banded Hyperextensions

Band x20
Band x15
Band x15

Had one of those workouts where you feel like you left something behind as you leave the gym. I don’t feel like I simply went through the motions on any lifts today. Perhaps it was because this session was only an hour compared to 2 hours yesterday. Either way I hate this feeling, so I’m going to take it out on my legs tomorrow.