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Old 02-20-2014, 06:04 PM   #1
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Default Aaron RPS Raw Nationals prep

I was planning on doing an IPA meet at York Barbell in late June, but I scratched that and decided to take a shot at qualifying to lift at the 2015 XPC Raw Finals.

I chose the RPS Raw Dawg Nationals as the qualifier for two reasons. 1. It would give me 6 months to train and 2. There are 4 direct berths to the finals given based on coefficient.

I'll need at least 1575 to qualify for the semis which are in October, but i'll need much better than that to earn a direct berth. I'm guessing 1850+ as there was some stiff competition at the 2013 RPS Raw Nats. Qualifying for the semis should be no problem, but I'm not banking on earning a direct berth. Going direct would definitely be nice given that RPS Raw Nats and XPC semis are only 8 weeks apart. I have 6 months to train and I have a solid plan. I just need to execute it.

I have attached my training plan in case anyone following would like to take a look. Big thanks to BTB, LtL and JB for giving me feedback on the rough draft of this plan.
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File Type: xls 2014 RPS Raw Nationals training cycle 2.xls (32.0 KB, 28 views)
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Old 02-23-2014, 01:54 PM   #2
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Default W1D1

Today completes my post-contest deload. I took a full week off after the contest, got a deep tissue massage yesterday and went light today. Feeling great.

Dynamic warm up

SSB Squat:
Barx5
155x3
205x2
245x2
295x2
335x2x3
385x2x3

GHR:2x5

McGill Pull-ups (explosive): 10x1

Standing Abs:150x12x3

45 Deg Back Extension/Thoracic Extension Superset:
40kg Kettlebell/body weight x8x2

Agile 8
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Old 02-23-2014, 02:36 PM   #3
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Good luck man. Smash some PRs.
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Old 02-23-2014, 05:00 PM   #4
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Nice goals, will be following along!
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Old 02-23-2014, 05:24 PM   #5
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Nice session. Looking forward to the heavy stuff.
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Old 02-24-2014, 09:28 AM   #6
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Quote:
Originally Posted by LtL View Post
Nice session. Looking forward to the heavy stuff.
Thanks. Working up to a max single on the squat next Sunday. It will be the first time in over 2 months. Haven't had the knee wraps on since December. Looking forward to it myself.
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Old 02-24-2014, 12:40 PM   #7
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Good all around session.

How did you like the McGill Pullups? Seen those on JByrds log. Look interesting.
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Old 02-25-2014, 10:46 AM   #8
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Quote:
Originally Posted by dzarello View Post
Good all around session.

How did you like the McGill Pullups? Seen those on JByrds log. Look interesting.
Thanks.

That is where I got the idea from actually. I liked them. Started with just 10 sets of 1 this week and plan on increasing by 1 rep per week. I'll be able to give better feedback after several weeks though.
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Old 02-25-2014, 09:56 PM   #9
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Default W1D2

So a couple hiccups with today's training session. First off, I bit off a tad more than I was able to chew. I had a feeling that I was doing that, but today was the acid test. I will be keeping the accessory deadlift movements on this day down to 1 each week. There were a few weeks that I had two. I have cut them out. It was just too much, but it looked good on paper!

Secondly, I looked at an earlier version of my training plan and ended up doing an exercise that I had cut out. Because of that, I also cut one set off of the BB rows as well as cut the DB rows out completely. I ended up doing ABGM which fatigued my low back to the point of exhaustion... Oh well, it won't hurt me in the long run! Easy adjustment for next week.

Front Squat:
Barx5
145x5
205x5
235x5
270x5
295x5
315x5

Sumo DL:
250x5x5

BB Row:
185x12x3

ABGM:
185x8x3
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Old 02-25-2014, 10:37 PM   #10
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Solid training!
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