T Nation

RPS Supreme Iron Warrior Multiply Prep Training Log - September 2016


#1

Follow my 14 week multiply training cycle for the RPS Supreme Iron Warrior on September 18, 2016 in Newark, NJ.

Follow my off-season as well as meet prep training on my YouTube channel:
Louis Imperatrice YouTube Channel

Atlantic City Barbell Powerlifting team 132/148lb lifter.

Competition Weight: 148lbs

Gear:
Inzer Super Duper Phenom Bench Press Shirt - 2ply grid stitched
Inzer Predator Briefs - 2ply
Inzer Leviathan Ultra Pro Squat Suit
Inzer TRX Single Ply - Deadlift Suit

June 14, 2016 - 14 Weeks Out - Raw Bench Work

Bench Press
45 x 10 warm up

3-Board Press
135 x 5
155 x 5
185 x 5
225 x 3

2-Board Press
225 x 2

1-Board Press
225 x 1

June 16, 2016 - 14 Weeks Out - Shirted Benching

Bench Press (Raw)
45 x 10 warm up
95 x 5 warm up
135 x 3 warm up
185 x 3 warm up

3-Board Press
225 x 3

Shirted Bench Press
225 x 3 (Floated 2 inches high)
225 x 3 (Floated 2 inches high)
225 x 3 (Floated 2 inches high)

June 18, 2016 - 14 Weeks Out - Max Effort Lower

Squat
145 x 3 warm up (Raw)
265 x 2 (knee wraps, Raw)
325 x 2 (briefs only)
345 x 3 (briefs only)

Reverse Band Squats (Reverse monster minis)
400 x 3 (briefs only)
435 x 2 (briefs only)

June 20, 2016 - 13 Weeks Out - Raw Benching & Accessories

2-Board Press
45 x 5 warm up
95 x 3 warm up
135 x 3
185 x 3

2-Board Reverse Band Bench Press (Reverse minis)
250 x 2

Pec Flys (Mini Bands)
15 reps
15 reps
15 reps

Face Pulls (Average bands)
20 reps
20 reps
20 reps

June 21, 2016 - 13 Weeks Out - Lower Accessories

Front Squat
45 x 5 warm up
95 x 1
135 x 1
155 x 1
160 x 1
175 x 1
185 x 1

Snatch Grip Deadlift
135 x 10
135 x 10
135 x 10

June 22, 2016 - 13 Weeks Out - Shirted Benching

Bench Press (Raw)
45 x 5
95 x 5
135 x 3
185 x 3

2-Board Press
225 x 3 (40lb PR)

Shirted Bench Press
245 x 3
255 x 3
265 x 3
275 x 1 (20lb PR)

June 27, 2016 - 12 Weeks Out - Raw Bench Volume & Accessories

Bench Press (Monster Mini Bands)
45 x 10
65 x 10
85 x 10

Pin Bench Press
135 x 5
155 x 5
165 x 4

Front Delt Raises
10 x 25
10 x 25
10 x 25

Ab Wheel
10 reps
10 reps
10 reps

June 29, 2016 - 12 Weeks Out - Max Effort Upper

Bench Press
45 x 10 warm up
95 x 5 warm up
135 x 5
225 x 2 (60lb rep PR)

2-Board Press
225 x 2
235 x 3
245 x 3 (20lb rep PR)

July 1, 2016 - 12 Weeks Out - Geared Squats

1st Training Session in Leviathan Ultra Pro

Squat
55 x 5 warm up (raw)
145 x 5 warm up (raw)
195 x 5 warm up (raw)
255 x 3 (briefs only)
345 x 3 (briefs+leviathan straps down)
365 x 2 (briefs+leviathan straps down)
395 x 2 (briefs+leviathan straps down)
395 x 3 (briefs+leviathan straps down)

July 5, 2016 - 11 Weeks Out - Geared Squats & Deadlifts

Squat
145 x 4 (raw)
195 x 3 (raw)
235 x 3 (raw)
285 x 3 (briefs only)
305 x 3 (briefs only)
345 x 3 (briefs+straps down)
395 x 3 (briefs+straps down)
405 x 3 (briefs+straps down)
405 x 3 (briefs+straps down) (10lb PR)


#8

July 6 & 7, 2016 - 11 weeks out - Mini Deload

Shoulder and hip very sore after heavy geared squats. Crazy busy two days with work, so decided to use the days as a mini Deload to get the shoulder and hip ready to go. Feels good after two days off. Two of my team members will be away this weekend at a meet, so shirted benching is out. Going to do some heavy raw work with both bench and squats, then back into heavy gear work next week.


#9

New Inzer SPD came in today! 2 ply grid stitched. Time to start breaking this baby in!


#10

July 10, 2016 - 10 Weeks Out - Speed Benching & Upper Accessories

Bench Press (all sets performed in 10 minutes)
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3

Earthquake Bar Bench Press
90 x 5
90 x 5
90 x 5

Face Pulls
Average Band x 15
Average Band x 15
Average Band x 15


#11

10 Weeks Out - Goals Set

I am an advocate of always setting training goals, which help you continue to make progress towards the ultimate goals on meet day. I usually will set goals at approx. 10 weeks out for the remainder of my training cycle.

GOALS:

By 6 weeks out - Touch to a 1 board
By 5 weeks out - hit depth in full gear
5 Weeks out - Begin Squat Circa Max Cycle
By 4 weeks out - have openers set and idea of 2nd attempts
By 2 weeks out - Hit squat 3rd attempt w/ reverse monster minis
By 2 weeks out - 3rd attempt to a 1 board

Of course, hitting goals early is always good, and will allow me to adjust my training goals and meet day goals accordingly.


#12

July 12, 2016 - 10 Weeks Out - Full Gear Deadlifts - 50lb PR

Zercher Squats
45 x 5
95 x 5
135 x 3
155 x 3
165 x 3

Sumo Deadlifts (Raw)
135 x 1
185 x 1
225 x 1

Sumo Deadlifts (Briefs Only)
275 x 1

Sumo Deadlifts (Full Gear)
325 x 1
375 x 1 (50lb PR)


#13

July 15, 2016 - 10 Weeks Out - Geared Box Squats

Box Squat (parallel box) - Raw
55 x 5
145 x 5
235 x 3

Box Squats (parallel box) - Briefs Only
285 x 3
305 x 3

Box Squat (parallel box) Predator Briefs + Inzer Ultra Pro (straps down)
325 x 3
375 x 3
415 x 2
375 x 3
(Goal for the day was 415lbs x 3 however, form fell apart with 415lbs and came off balance on the third rep, forcing me to rack the weight, so I dropped back down and corrected form with additional set of 375lbs.)


#14

July 19, 2016 - 9 Weeks Out - Lower Accessory & Back Training

Pin Good Mornings
45 x 5
65 x 5
105 x 5
115 x 5
125 x 5

Wide Grip Bent Over Barbell Rows
45 x 5
85 x 5
115 x 2
135 x 2
155 x 2
175 x 4

Average Band Face Pulls
4 sets of 25

Front Delt Raises
10 x 20
10 x 20
10 x 20
10 x 20
20 x 20


#15

July 20, 2016 - 9 Weeks Out - Shirted Benching in new Inzer SDP

First time in the new Inzer Super Duper Phenom. Shirt Specs: Size 44 2-ply SDP, open back, super neck, grid stitched sleeves, grid stitched chest plate

Bench Press
135 x 5 (Raw)
185 x 5 (Raw)
225 x 5 (Raw)
275 x 2 (shirted)
295 x 2 (shirted)
295 x 0 (Shirted) Completed rep but lost groove at the top and unable to lock out.

Shirted reps floated to approx 2 board range


#16

July 23, 2016 - 9 Weeks Out - Geared Duffalo Bar Box Squats + Bands

Duffalo Bar Box Squat - Parallel Box (Raw)
150 x 5
60 x 3 + 115lbs band tension
110 x 3 + 230lbs band tension
150 x 3 + 230lbs band tension

Duffalo Bar Box Squat - Parallel Box (briefs only)
200 x 3 + 230lbs band tension

Duffalo Bar Box Squat - Parallel Box (Gear/straps down)
200 x 3 + 230lbs band tension
220 x 3 + 230lbs band tension

Duffalo Bar Box Squat - Parallel Box (Gear/straps up)
240 x 3 + 230lbs band tension


#17

July 25, 2016 - 8 Weeks Out - Rack Pulls & Lower Accessories

Rack Pulls (Below Knees)
45 x 5
135 x 5
185 x 5
235 x 5
285 x 5
335 x 2

Kettlebell Swings
10 x 10
10 x 10
10 x 10

Glute Bridge
25lbs x 25


#18

So things got off track when I partially tore my pec three weeks ago. I Wasn't able to bench press and had to dial back squatting and deadlifting. With that, I made the decision not to compete at the RPS meet in September, despite it being a qualifier for the Arnold Classic.

Instead, I will now be competing at the Hercules Gym Meet on November 5th, 2016. Although not an RPS meet, this meet is a qualifying meet for the 2017 Arnold Classic in March. Additionally this meet also will be reported to PowerliftingWatch.com rankings, which will open up to invites to the 2017 US Open in San Diego, CA in April 2017.

My ultimate goal is to qualify for the Arnold and US Open and then decide on which meet I will compete at based on where I am in my training and readiness. I am starting a new log which will log my training for the Hercules Meet in November.