12 Weeks To RPS Revenant Rising

[MRmichael.hooker]

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.

Man, as I've been coming back from getting hurt, I've hit this scenario so many times. I remember thinking "You were deadlifting in the 600s weekly, 405 is nothing" and then my grip would give out or I couldn't get the bar off the damn floor. I'd be pissed. One time, I may or may not have kicked a shaker cup... (hey, it's a small gym and I was by myself lol). But I'd get that 'fire' and drop the weight to 225 and just punish myself with reps until I was going to collapse. Next week, I'd hit 405. Then before I realized it, it was 425. Then 455. And the weight started climbing back up to what I felt was getting respectable again. Same shit with Squats. That 'fire under my ass' is the greatest thing you can have when it comes to this. You'll crush 670, because you're mad.

[Altered Beast]

Don't sweat it! Precisely why I never hit 1RM's in training, EVER! I'll stick to 2-3 reps and determine my 1RM from either a 2RM or 3RM. Plenty of 1RM calculators out there.

Shouldn't put that kind of pressure on your self. It will mess with your head and may carryover to the meet! Save big PR's for the platform because odds are, you'll smash PR's due to being rested and peaked.

All is good! Just work on that grip d00d =)

[pfabrizi1]

Thanks Brothas I appreciate the support. I know I'll get that damn weight! I'm not going for a 1rm again until meet day, so no more pressuring myself like that anymore. Definitely mad but still optimistic, since regardless I'm still way farther than I ever have been so progress is always wonderful!

[pfabrizi1]

Alright new week, back at it. Weights dropped this week so I upped the volume and added in some extra accessory work. Felt nice to get a pump again, looking forward to getting back into higher volume after this meet.

Squat
264x5
352x3
Sleeves on, Belt on
445x2
Wraps on
470x1
495x3
485x3
Wraps Off
374x5
374x8

Standing PRess
154x5
176x5
176x5

Lying DB Extension
35x12
35x10
35x10

Incline DB Press
60x15
60x15
60x15

All Done. 2 More heavy squat workouts to go! Fucked up my left elbow/tendon or something pretty bad on my heaviest set of squats its in quite a bit of pain today, but whatever I'll deal with it no time for little issues.

[MRmichael.hooker]

Fucked up my left elbow/tendon or something pretty bad on my heaviest set of squats its in quite a bit of pain today, but whatever I'll deal with it no time for little issues.

Ice ice baby

[Altered Beast]

Take shitloads of hyaluronic acid as well as Flex. I take additionaly HA 3x's a day in the double strength version by NOW Foods. REALLY works!

[pfabrizi1]

Ice ice baby

Yea did a little icing and its feeling better, not looking forward to benching with it though!

Take shitloads of hyaluronic acid as well as Flex. I take additionaly HA 3x's a day in the double strength version by NOW Foods. REALLY works!

Honestly that reminded me that I haven't taken a damn thing for my joints for at least 6 months or more besides the occasional fish oil/CLA. Really should've thought that through lol

[Altered Beast]

Honestly that reminded me that I haven't taken a damn thing for my joints for at least 6 months or more besides the occasional fish oil/CLA. Really should've thought that through lol

LOL!

You're going to be shocked how good your joints feel when you add those two to the mix.

[pfabrizi1]

LOL!

You're going to be shocked how good your joints feel when you add those two to the mix.

I know man your right. I feel beat up but not as bad as expected considering I don't really take good care of my joints!

[pfabrizi1]

Alright so I have 2 workouts to catch up on, Wednesdays bench session and this mornings deadlift. Definitely feeling beat up this week but getting better by the day since this is a lighter week.

Pause Bench
154x8
220x5
264x3
330x2
345x1
365x3
365x3
365x3

Hit some light conventional pulls to stretch out my hamstring, and then some pullups on a fat bar with timed holds after each set.

Here's this mornings deadlift.

Sumo DL
154x5
264x4
374x3
485x2
554x1
585x3
573x1

That's all. No straps, and focused on really getting a nice smooth pull off the floor without jerking or anything. If I can be patient and stick with it, once it breaks the floor its not stopping. I just have to focus on making sure I get in the perfect position off the floor and really pull the slack out first. Funny how the bar bending so much more with heavier weights will affect technique so significantly.

[pfabrizi1]

Alright I haven't posted at all this week been busy training, entertaining 2 kittens (yes, we decided to adopt Hailey's littermate), and relaxing for once. My Fiancé passed both of her insurance licensing exams this past weekend so we've been enjoying the week of her not having to study every night finally! This was an extremely productive week of training, hit lifetime prs on all 3 lifts fairly easily. Here goes the main lifts of the workouts.

Monday
Comp Squat (Wrapped)
475x2
500x1
525x3 PR

Thursday
Sumo DL
560x2
590x1
620x2 (sweaty hands otherwise would've had 3... grip really not an issue besides the sweat factor lol)
620x4 (strapped) PR

Today (AM)
Pause Bench
154x5
198x5
264x2
315x2
365x1
385x3 PR
385x2

On to next week. Looking to hit 2rep PRs on all lifts for my last full week of training before the meet! Feeling 100% confident in my numbers so far!

[pfabrizi1]

Alright on to the last real squat session until meet time! Kinda sad! I took my time warming up, since all I'd be doing is going in, hitting a 2rm, and leaving so I wanted to get some work done. Forearm pain was kinda intense warming up but it felt better as I went heavier... no time for silly things like that right now. Here goes

Squat
154x8
264x5
308x3
374x2
418x2
Wraps on, belt on
500x2
525x1
555x2 PR
Easy... The descent is honestly harder than the actual squat trying to keep balanced with the wraps. Once I get in the hole I have no doubt about getting it up, so having spotters, a monolift, and safety straps will give me more confidence on the way down no doubt. Benching today, and pulling on Thursday.
Real happy to know that my squat is exactly where it needs to be. It's a good feeling knowing I'm prepared.

[Altered Beast]

Gotta drop much faster when wearing wraps or you won't get any rebound out of the hole! Plus descending too slow in wraps puts too much tension on the muscles and you'll most likely miss the lift.

[pfabrizi1]

Gotta drop much faster when wearing wraps or you won't get any rebound out of the hole! Plus descending too slow in wraps puts too much tension on the muscles and you'll most likely miss the lift.

Yea I know, I've been working on that especially this past week. I know I have the strength to blast up the weight from the hole at this point so as long as I get down stable enough, it will come up!

[pfabrizi1]

Alright last bench workout here we go! Felt super strong yesterday, form on point as it should be at this stage.

Pause Bench
154x5
220x2
264x2
330x1
365x2
385x1
405x2
416x1

Ok so 405 was supposed to be for 2 sets of 2. The first rep flew up and the second was relatively easy, but I didn't want to go for another and struggle. I knew the 1 rep strength was there so I loaded up another 10kg and smoked 416, bc I wanted to get a better idea of a decent opening number. Now, I did irritate my pec/bicep tendon, but its not all that bad it will be fine by the meet.

[pfabrizi1]

Alright so this is it, the last real training session before my meet. Though conditions weren't the best, didn't sleep much the night before and was feeling a bit off, I had to get it done. Deadlifts have been on and off every time I train so if I can get it done on an off day, then after a week of deloading and resting I can definitely get it done come meet time. I was supposed to hit 650x2 for 2 sets, but due to being off a bit today, my hands being pretty torn up I just stuck with getting singles and just being 100% confident in a 650 pull without overdoing it and going heavier.

Sumo DL
264x4
374x3
485x2
590x2
620x1
650x1
650x1

So that's what I did and I felt good and am now perfectly confident going into my meet. Just gotta sit down and really set my attempts, rest up, and make any diet adjustments I might need to make weight.

[MRmichael.hooker]

So what are you hoping/projecting for the meet?
Also, when/where is it at? Around Raleigh area?

[pfabrizi1]

So what are you hoping/projecting for the meet?
Also, when/where is it at? Around Raleigh area?

So... I WAS hoping for at least a 1700 total... Squat 600, Bench 440, Deadlift at least 660... However the meet was cancelled on Thursday. Meet director was hospitalized and they couldn't transport the equipment and all that by Saturday. I had already made weight and everything, all set to go.. I'm real upset about it and I understand things happen but there could've been some kind of back up plan I would assume. Sure I had family visiting so we took advantage of the extra time we had together but still, I did spend a considerable amount of time, money, and effort prepping for this meet and was hoping to qualify for next year's XPC at the Arnold.

So, moving forward... I figure last week now counts as a de-load, so this morning was back to business. Got a whole plan worked up for the next 6 weeks, then will adjust accordingly. I'll go back to posting in my regular log and start up a new competition log when I choose my next meet. I'll post up top weights from this competition cycle to wrap it up..

Training cycle Maxes
Squat (wrapped) 570
Bench 420
Deadlift 650

[MRmichael.hooker]

Daaaaaaamn man. Well, at least you’re still stronger lol