T Nation

Multi-Ply Meet Prep Cycle - November 5, 2016 - Tons of Updates 10/9!


#1

Coming back from partially torn left pectoral muscle. This will be my meet prep training log for meet on November 5, 2016 at Hercules Gym in Syracuse, NY!


#2

In on this. I actually considered doing that meet but I’m gearing up for RPS Annihilation in Albany 10/22 instead. BTW is that meet sanctioned or is it just run by the gym?


#3

It is run by the gym, but the RPS is allowing it to be an Arnold Qualifier and Hercules Meets are also recognized by powerliftingwatch.com rankings.


#4

August 9, 2016 - 13 Weeks Out - Geared Deadlifts & Accessories

Sumo Deadlifts - RAW (beltless)
185 x 3 + monster mini
205 x 3 + monster mini
225 x 3 + monster mini

Sumo Deadlifts (briefs/belt)
275 x 1 + monster mini
300 x 1 + monster mini

Sumo Deadlifts (full gear)
325 x 1 + monster mini

Romanian Deadlifts
135 x 5
155 x 5
175 x 5

Face Pulls
Average Band - 3 sets of 20


#5

August 10, 2016 - 13 Weeks Out - Shirted Benching

I’ve been breaking in a new Inzer SDP double-ply, grid stitched sleeves and grid stitched chest for approx. 3 weeks. This was the first touch in this shirt*

Bench Press (RAW)
45 x 10
135 x 3
185 x 3
225 x 3

2 Board Bench Press (RAW)
245 x 1

Shirted Bench Press
275 x 3 (floated 2" high)
295 x 3 (floated 1" high)
300 x 3 (floated 1/2" high)
300 x 2 (touch)
300 x 1 (touch)


#6

Saturday, August 13, 2016 - RPS Raw Dawg Meet in Lancaster, PA

Didn’t squat this week at two of my team members were competing at the RPS Raw Dawg meet. Congrats to them both for awesome performances at the meet.


#7

August 14, 2016 - 12 Weeks Out - Raw Benching

Today marks the official 12 weeks out mark which means the official first day of this meet prep training cycle. Found in the offseason that my weakness in the shirt is at about the 3 board range. Need to increase my raw bench strength and do a ton of overload raw work. Will be incorporating a full raw bench day (Sunday) this cycle…adding in some raw board pressing, band tension on the bench, and slingshot overloading.

Bench Press (RAW)
45 x 10
95 x 5
135 x 5
185 x 5
200 x 3
225 x 2 (slingshot)


#8

August 15, 2017 - Upper Accessory Day - 12 weeks out

Bent Over Rows
45 x 10
95 x 8
135 x 5
145 x 5
155 x 5
165 x 5

Barbell Curls
45 x 10
55 x 10
65 x 10

Front Delt Raises
5 x 10
5 x 10
5 x 10


#9

What weight class are you lifting in?


#10

I compete in the 148lb weight class.


#11

Gotcha. Do you train at Hercules or live in the area? I have family up there.


#13

August 16, 2016 - 12 Weeks Out - Lower Accessory & Deadlifts

Front Squat
45 x 5
65 x 5
85 x 5
105 x 5
125 x 5

1" Deficit Deadlifts - Sumo - RAW
(Goal was to make these move as fast as possible)
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5


#14

Wednesday, August 17, 2016 - 12 Weeks Out - Geared Benching

Bench Press - Raw
45 x 10
95 x 5
135 x 3
225 x 2

3 Board Bench Press - Raw
225 x 3

3 Board Bench Press - Shirted
235 x 3
245 x 3
265 x 3
275 x 3
295 x 3


#15

My training will be split up as follows:

Sunday - Raw Bench Press
Monday - Off
Tuesday - Raw Squat/Max Effort Geared Deadlift
Wednesday - Max Effort Geared Bench Press
Thursday - Upper accessory
Friday - Off
Saturday - Max Effort Geared Squat


#16

Thursday, August 17, 2016 - 12 Weeks Out - Upper Accessory Day

Shoulder Press
45 x 10
55 x 8
65 x 6
75 x 4
85 x 2

Skullcrushers
45 x 10
55 x 5
65 x 5
75 x 5

Earthquake Bar Bench Press
50 x 15
50 x 15
50 x 15
50 x 15


#17

Saturday, August 20, 2016 - 12 Weeks Out - Max Effort Squats

The next 4 weeks will consist of high volume with no more than 70% of my current 1RM for the squat, bench press, and deadlift. I will be concentrating on getting more comfortable in the gear, strengthening weak points, and dialing in perfect form, before starting to work lower volume with higher weight somewhere around 6 - 8 weeks out. All squats will be to a parallel box for the next 4 weeks as well.

I also will be incorporating drop sets during this 4 week volume phase of my meet prep.

This workout was hands down the hardest workout I’ve done in a long time.

All squats today to a parallell box.

Squat - RAW
55 x 5
145 x 4
195 x 5

Squat - Briefs Only
235 x 5
235 x 5
245 x 5

Squat - Briefs/Squat Suit (straps down)
245 x 5
255 x 5
275 x 5
295 x 5
325 x 0 (miss)
235 x 5 (drop set)
235 x 5 (drop set)


#18

Sunday - August 21, 2016 - 11 Weeks Out - Raw Bench Press

Bench Press - RAW - Against Mini Band
45 x 10
95 x 5
115 x 5
135 x 5
155 x 5
95 x 10 (drop set)
95 x 10 (drop set)


#19

Tuesday - August 23, 2016 - 11 Weeks Out - Deadlifting & Lower assistance

Volume Phase Continues

1" Deficit Sumo Deadlift (against monster mini’s) - RAW
135 x 3
155 x 3
175 x 3
195 x 3
215 x 3

1" Deficit Sumo Deadlift (against monster mini’s) - Briefs
235 x 3
235 x 3
235 x 3
235 x 3
235 x 3

Good Mornings
45 x 5
95 x 5
105 x 5

Barbell Glute Bridge
25 x 25


#20

Wednesday - August 24, 2016 - 11 Weeks Out - Shirted Benching

Volume Phase Continues

Bench Press - RAW
45 x 3
95 x 3
135 x 3
185 x 3

Bench Press - Geared
235 x 3 (floated 2")
245 x 3 (floated 2")
255 x 3 (floated 1")
265 x 3 (touch 3rd rep)
275 x 3 (touch 3rd rep)


#21

Thursday - August 25, 2016 - 11 Weeks Out - Upper Accessory Day

One Arm Barbell Rows
45 x 10
70 x 10
80 x 10

Overhead One Arm Barbell Press
80 x 10
80 x 10
80 x 10

Face Pulls - Average Band
5 sets of 10