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)