12 Weeks To RPS Revenant Rising

[pfabrizi1]

Good Morning Happy Friday!
Trained last night after work, needed the sleep in the morning! I decided to take advantage of that and squat yesterday instead of this morning, even though I deadlifted the day before. Good move! Easily hit my triple numbers for a new all time 3rm PR. Based on the ease of it, I'm way ahead of what I previously thought and I'm counting on a solid 575-600 without a doubt. Finally hit what I feel is the perfect form for me at the moment, where I am not going overly deep, but more than deep enough with the right amount of rebound.

Squat
154x8
264x5
308x3
440x3
490x3
490x3
Easy. Had at least another 2-3 reps in the tank.

https://youtu.be/d9ADuWL5wCs

Floor Press
154x12
154x12
264x6
264x6

Done.
This morning did some pull ups, chest supported rows, biceps, chest, and abs. All relatively easy. Looking forward to next week.

[pfabrizi1]

Good Morning all! Been a few days, had a nice relaxing labor day weekend with my new kitty! Man raising a kitty is fun, but tough. She doesn't exactly like to sleep at night but its ok! Got to the gym last night for a great bench session, and tonight is gonna be fun with some heavy squatting.

Bench
308x2
340x1
375x3
375x2

Tricep Extension with Chains
35 each side x12,10,8

Close Grip Bench
264x6
264x6
264x6

Wide Grip Bench
154x12
154x12

Ab Wheel (in between sets of close and wide grip bench)
6 sets of 5

[Altered Beast]

What kind of kitty? We adopted a cute petite Red Tabby female from the SPCA for our inside kitty. We also had 5 outdoor kitties that we feed (all have been fixed) and are now down to 3 outdoor kitties.

[pfabrizi1]

What kind of kitty? We adopted a cute petite Red Tabby female from the SPCA for our inside kitty. We also had 5 outdoor kitties that we feed (all have been fixed) and are now down to 3 outdoor kitties.

Not sure lol I got her from my manager at work whose cat got out and got pregnant so we don't know what her dad was, didn't really ask either lmao. All I know is shes adorable! I'll get a picture up when I can, but shes so much fun! She's grey and white with black stripes so she looks like a tiny little tiger!

[pfabrizi1]

So it was squat day again, and another 20lb pr. So shortly before leaving NY I was probably at my peak strength, and I hit a high of 485 for a double. Last week I crushed that with 490 for a triple. And now this week again, with 510 for a triple. This, and bench day yesterday has my hopes high for this meet prep! Considering I have no pains or strains anywhere, I'm feeling pretty great about my numbers. All that's left is hitting my deadlift tomorrow, and I'm ready for takeoff!

Comp Squat
418x2
462x1
510x2
510x3
Easy. Third set was the deepest and easiest! Looking back at the video the first rep was just at parallel judging by my hip crease, but the second and third were deeper and deeper, as well as easier so...

Narrow stance pause squat
374x5
374x5

Did some pull ups, hammer curls, hanging leg raises, and timed hangs all using fat grips to hammer my grip. So happy with my lifting yesterday...

https://youtu.be/4d4X1HffdJo
Top set of squats

[pfabrizi1]

Happy Friday All! So todays a great day, 5 months living in NC today, 1 week with my little kitten, 4 months at my job, and the end to a week full of PRs that ended better than I could've asked. Going into this meet prep with all the confidence in the world, much further ahead than I honestly thought I'd be. So lets get to it.

Sumo DL
154x6
264x5
374x2
485x1
550x1
606x3
606x3

Standing Press
154x5
154x5
198x3
198x3

That's it for today. Sore as hell, happy as can be, and ready to rest up for the weekend. If only work would get done with now, lol.

[pfabrizi1]

Alright, game time. 6 training weeks left to go! Decided on going wrapped in this meet, since I'll be trying to qualify for the XPC finals at the Arnold next year. The qualifying total @198 is 1695 and thats regardless of wraps or no wraps. That would mean hitting 575 on squat, 445 on bench, and 675 on deadlift. While I'm very confident in my squat and deadlift, that's a pretty hefty bench to be riding this on, so if I can squat wrapped and hit even 25lbs more it would take a huge amount of pressure off my bench, which I'm looking to realistically hit 425. So today, I squatted in wraps. I only have a set of EliteFts heavy wraps, and I've had trouble learning with them since they are pretty thick IMO. So I worked up to my normal numbers that I'd be hitting without wraps, and didn't have much difficulty with the lift itself, but wrapping and walking the weight out and getting set was a bit uncomfortable. I'm confident with more practice I'll be fine.

Comp Squat

465x2
490x1
515x3
507x3
507x1

Unwrapped
463x3

[pfabrizi1]

Today's Bench workout was a bit harder than i would have liked. Only hit a double on my top set instead of a triple. I might have been able to get it, but I refuse to miss a lift even if I don't hit my target reps in the process. Did a bunch of lighter accessory work afterwards.

Pause Bench
340x2
361x2
380x2
370x3

Close Grip Bench
265x8
265x7

Wide Grip Bench
155x12
155x10

Some light tricep extensions with hanging leg raises from a fat bar. thats it.

So though I didnt hit the 380 for 3, the two reps I did get felt very good. First one flew, second was pretty smooth. Then I hit 370 for a triple after and it wasnt so bad, so I'm not all that upset about today.
Doing some Squat accessory work tm, and pulling on friday.

[pfabrizi1]

Alright so I was off from work most of last week so I was too lazy to post up all my workouts. I usually post them up at work lol (don't tell!) I'll post up the basics of what I did, leading up to deadlifting heavy on Friday, and now back to squatting today. Still a bit sore, but I'm dialing the volume way back this week cutting a bit of accessory work and dropping to 4 days per week instead of 5.

Wednesday 9/13/2017
Squat (no wraps)
440x3
440x3
440x3
440x3
440x3

Standing Press
154x5
154x5
209x2
209x2
209x2

Thursday
Pause Bench
330x3
330x3
330x3
330x3
330x3

Bunch of light work for chest, triceps, shoulders.

[pfabrizi1]

Ok so here was the big one. Deadlifted on Friday. Went a little off plan here, since I really mis-gripped my top working set so only hit it for a double instead of a triple though the weight was very easy. This bothered me, so I threw on straps and ramped up the weights. Foolish? Maybe, but I hit every set without much trouble.

Sumo DL
485x1
545x2
575x1
606x2 (mis-gripped bar)
640x1
640x1

Conventional DL
374x3
374x5
374x3

2nd set of 640 sumo pull

https://youtu.be/_ET110siLoA

[pfabrizi1]

Good Morning! So yesterday was a big squat day for me, and I was excited to try my new Inzer Grippers! Definitely liking these wraps much better, they aren't as stiff as my old ones which feels awesome. So here it goes, Hit every set like I was supposed to and not too difficult either besides being thrown off balance a bit by using a different rack, and the wraps a bit.

Squat
154x8
264x5
352x3
462x1
Wraps on
490x2
515x1
540x2
529x2

Wraps off
375x5
375x5
375x5

That's all no accessory work besides those back down sets. Not training today, I know this week and next week I will need all the recovery I can get. Next week will be the heaviest of this meet prep and I'll base my attempts off of that. This weeks lifts, if they continue to go well, should be my first attempts judging by how they feel.

540 Squat x2
https://youtu.be/lpCGVG45eg4

[pfabrizi1]

Good Morning! Yesterday was Bench Day. Going for a huge PR. Was pressuring myself hard about this because I honestly wasn't so sure about this one being that I didn't hit 380 for a triple last week, just a double and not the easiest one either. So knowing I had to hit 400 for a double yesterday was a bit of a stretch, but I was determined. Let's see how it went!

Pause Bench
154x5
220x3
264x3
330x2
360x2
380x1
400x2 GOT IT! Second rep was a fight, I'll admit but I wouldn't give up on it. First rep was easy as anything though. All the heavy tricep work I've done this past year really paid off when it came to grinding out the top part and finishing it.
390x1
390x1
390x1 All Easy.

Close Grip Bench
264x3
287x3
309x3

Wide Grip
154x15
154x15

400x2 Video
https://youtu.be/rFl8ofy4940

Either tonight or tomorrow night is DL Day. 640x2 is the plan, gonna give it a go without straps. Shouldn't be much of an issue I've handled 640 a few times recently and it wasn't all that bad.

[pfabrizi1]

Deadlift Day! Was either going to do it yesterday or today, and yesterday felt right. I went home, played with my kitten, made dinner, then left for the gym determined to finish this week strong. I was honestly a little iffy about deadlift day. Yes, its my strongest lift, but I put higher expectations on myself for it. My main concern was my hamstrings that were still stiff from last week and squatting Monday, and if my grip would hold up for a double at 640lbs since it hasn't been there the past few weeks for lighter weights. Got to the gym, got right to it. Here goes

Sumo DL
154x5
264x3
352x2
485x1
573x2
610x1
640x2 PR Hit it, no straps, easy pull. Grip was fine first rep, had to hold on for my life on the second but I made it and held at the top for a second.
620x2 Strapped up for this set, as there wasn't a need to test my hands any longer today.

Called it a day there feeling triumphant over the weights this week, and putting me right in the path of finally hitting the numbers I know I can hit this meet. Next week is heavy singles, which I know is going to be a challenge as well but this week has my head in the clouds. These are all easy opening weights that gives me a respectable total regardless of how next week goes, which I am planning on making those my 2nd attempt weights.

640x2 Sumo
https://youtu.be/fl7JemgdgL0

[pfabrizi1]

Alright this is it, big "testing" week. Haven't worked up to a 1rm in a long time and I was anxious to do so. Last night was Squats. The gym was surprisingly busy it was kinda cool having a bunch of people around lifting, some O-lifting, some general conditioning stuff, just a nice change of pace from being there basically by myself. The plan was to work up in singles to a top set of 570, way more than I've ever handled before on squats. Getting used to the whole wrapping thing, and feeling a little more steady with it.

Squat
154x8
264x4
330x2
440x1
Wraps, Belt on
515x1
540x1
570x1 EASY! Deep as hell, shot right up, this was the easiest set of the day. 600 is mine in a month. Could've prob had it today if I wanted.
555x1
540x1
540x1

That's it. Hit 570 for a huge PR, felt steady, easy and fast. Bench is next.

570lb squat PR
https://youtu.be/2Yw_Dt8x4hg

[Altered Beast]

Put some weight on the bar!!! =)

Easy! I like Inzer Grippers myself.

[pfabrizi1]

Put some weight on the bar!!! =)

Easy! I like Inzer Grippers myself.

Yea man I'm gunning for 600 at the meet putting me on a great track for a 1700 total, I was kinda surprised by how easy this was!
Actually your recommendation in the knee wrap thread I posted inspired me to get them, and I couldn't be happier that I did... they are awesome. So thanks to you for that!

[Altered Beast]

Yea man I'm gunning for 600 at the meet putting me on a great track for a 1700 total, I was kinda surprised by how easy this was!
Actually your recommendation in the knee wrap thread I posted inspired me to get them, and I couldn't be happier that I did... they are awesome. So thanks to you for that!

That's great! That is what this place is for, helping fellow lifters.

[pfabrizi1]

That's great! That is what this place is for, helping fellow lifters.

Amen Brother, much appreciated!

[pfabrizi1]

Squats were a success, now on to Bench. All these weights are PR's so I'm definitely anxious to try, even though I know I've prepared well for it leading up to this. 420 was the target last night, and warmups were feeling a little rough as my joints are a little tender from all the heavy shit the past few weeks. Once I got to 400, I was good. 420 was next up and I was ready to do it.

Pause Bench
154x6
220x4
264x3
330x1
380x1
400x1
420x1 Speed was good. Got some real strong leg drive out of the bottom and didn't slow from there. Real happy with this.
405x1
405x1

Close Grip Bench
330x2
330x2
264x5
264x5

Flat DB Flies
55x10


Done. Today is DL Day. Today is the day I'm most anxious about.

[pfabrizi1]

Didn't hit 670, got everything easily leading up to it... Almost got it but my grip wouldn't hold after what seemed like forever to get it to finally pop off the floor with all the bending of the bar. I'm pretty upset about it, but I know I've got 3 more weeks to train and I needed a fail like this to light the fire under my ass and kick it to the next level for these next weeks. Volume goes back up next week.