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IRBS
03-14-2012, 06:23 AM
Since all the forums out there suck, and I've been using ALN stuff for a while now, I figured I would throw a training log up here.

We have a small private gym/Barbell Club in Huntsville, AL called Deep South Barbell (http://dsbb.wordpress.com). We currently train out of the shop behind my house, but will likely be moving the gym in the next few months to a facility. We have about 7 regulars now, and it gets pretty tight in 300 square feet plus all the equipment we have put together. Plus, we want to continue getting more equipment and we are out of roon right now. We have pretty much everything we need (Rack, Bench, Monolift, RH, GHR, etc) but we have a list of other things we want to get but just dont have room for. So, time to expand. We have 3 guys with Elite Totals, a 220, 242, and me at 275.

The past year has been rough for me with training. I totaled Elite (SPF) at 275 for the second time back in Feb of 2011, but have had some serious lower back issues since then. I took 6 months, dropped 30lbs, and rehabbed my back. I am now back up to around 260 in bodyweight and am training heavy again and plan to compete in July and hopefully total Elite again, and if everything goes well, hit some PRs. My best lifts are 760 Squat, 560 Bench, 640 Deadlift and a 1950 Total.

Anyway, this is where I will try to keep a log updated. We usually update the website with training, but I have been pretty bad about keeping my own log written...so we will see how this goes.

IRBS
03-14-2012, 06:24 AM
Last Couple Sessions:


BENCH

Bench Press:
Barx50
135x5x3sets
225◊5
275◊3
315◊3
365◊3
385◊1
Add reverse bands
425◊3
455◊1
495◊1

Raw Bench Repout:
315◊12

Pullups:
4 sets of 10

Band Pushdowns:
4 sets of 25

Band Pull aparts:
3 sets of 12

I spent 17 hours traveling back from Germany yesterday for work so I didnít expect to feel too great today, which I didnít, but I got some good work in. All my sets felt kinda bad, but the weights moved ok. Still very tired from jet-lag, but thatís how it goes I reckon.

DEADLIFT

Raw Deadlift Work:
135x5x3sets
225◊3
315◊3
365◊3
405◊3
455◊3
495◊3
545◊2

GHRs:
3 sets of 15, 12, 10 against bands

Reverse Hypers:
8 plates for 3 sets of 12

Abs:
2 sets of 25

Best Deadlift session since the back injury. Everything felt very strong. Still making great progress.

IRBS
03-16-2012, 07:40 AM
UPPER ASSISTANCE

Lat Pulldowns:
5 sets of 10

Machine Rows:
High Handle: 2 sets of 10
Low Handle: 2 sets of 10

Superset:
a) Side Laterals: 3 sets of 10
b) DB Curls: 3 sets of 10

Shrugs:
2 sets of 20

I think thats all I did. I do my upper assistance training sessions at the little gym at work. Usually takes around 30 minutes start to finish, but I feel the extra day is helpful. Plus, the access to some of the machines is nice since we dont have them at DSBB.

Coke
03-17-2012, 05:41 PM
Good luck with the Elite this summer and your overall goals in general, including the team at Deep South Barbell.

IRBS
03-17-2012, 06:17 PM
Thanks Coke!

SQUAT

Squat:
Barx10x3sets
145x5x2sets
235x3
285x2
325x2
Briefs:
415x2
465x2
505x2
555x1
595x1
645x1
Add reverse Monster Mini Band:
705x1 - fast and easy

GHRs:
3 sets of 10

GHR Back Raise:
3 sets of 10

Band Abs:
3 sets of 25

Solid training session. Low back was a little tight, but overall everything felt good. Went to the lake for the rest of the day after training with the family. Good times.

Powerdawg
03-18-2012, 05:33 AM
Looking good Will. Look forward to seeing you lift over here at the Ga meet!

J L S
03-18-2012, 01:05 PM
nice job on the squat, good to see you posting somewhere again

IRBS
03-18-2012, 04:05 PM
Thanks fellas. Looking forward to it Matt. Depending on how fat I am I may lift as a 308, haha

BENCH

Floor Press:
Barx50
135x10
225x5
275x3
275+35lbs of chain x3
275+70lbs of chain x3
275+105lbs of chain x3
275+125lbs of chain x3
275+145lbs of chain x1
275+165lbs of chain x1
275+185lbs of chain x1
285+185lbs of chain x1

Dips:
2 sets of 15

CS Rows:
4 sets if 10, low handle

Band Pushdowns:
4 sets of 25

Then I mowed the grass...which sucked. Good training session, I believe this is a PR for me. Somewhere around 470 at the top I reckon. Best floor press with this setup by far I think. All the other guys had a good day as well.

T o m m Y
03-18-2012, 07:42 PM
Whats up stranger!?

Strong work man!

J L S
03-19-2012, 02:44 PM
nice floor presses

IRBS
03-20-2012, 06:47 PM
DEADLIFT

Deadlift:
Barx40
135x8x2sets
225x5
275x3
325x3
375x3
405x1x2set
455x1x3sets

GHR Back Raise:
3 sets of 10

Reverse Hypers:
3 sets 12

Band Abs:
4 sets of 20

Wide Stance Box Squats:
2 sets of 10

Felt like garbage, decided to take it easy with the pulling.

IRBS
03-21-2012, 01:40 PM
Put my squat and deadlift cycle together or the meet. Now I just gotta make it through it healthy and hit some PRs.

J L S
03-21-2012, 02:47 PM
when is your next meet ? what are you looking to hit on the deadlift! last I heard or saw of your training it was going well and I almost certain you were up around the 600+ mark!?

IRBS
03-23-2012, 06:07 AM
July 28, SPF Georgia State is my next meet. My Meet PR Pull is 640. With all the low back issues I have had over the last year I am hoping to still be around that mark. Time will tell. I am hitting similar raw numbers right now for reps that I was hitting when I pulled the 640, so I think, from a strength perspective, I am ok, I just have to stay healthy,

UPPER ASSISTANCE

Bench:
60lbs of chain on all sets:
barx10x3sets
95x10
135x10
185x5
215x5

CS Rows, High Handle:
5 sets of 10

Plate Raises:
3 sets of 10

All I had time for, had to get in a get my daughter ready for bed before my wife got home, haha. We are looking at a facility today to potentially move the gym to. I am excited, but cautious. Its a big step for us. Plus, not having a full gym 20 feet from my back door is going to suck, haha.

Squats Saturday.

Coke
03-23-2012, 07:06 PM
We are looking at a facility today to potentially move the gym to. I am excited, but cautious. Its a big step for us.

Wish you all the best in this transition man!

IRBS
03-24-2012, 10:46 AM
SQUAT

Squats:
Barx10x2sets
145x5x2sets
235x3
285x3
325x3
Add briefs
415x3
465x3x6sets

GHRs against band:
3 sets of 12

Reverse Hypers, short strap:
3 sets of 12

KB sumo SLDL:
3 sets of 12

Band Abs:
3 sets of 25

Solid day. Starting my prep for the meet in July. This is the "offseason" prep for the actual meet cycle that starts in May. It's a periodized program that is waved over 4 weeks. Load increases as volume decreases. Also, we found a place for the gym. We will be moving over the next week or so. It's a 1000sqft facility. It's going to be awesome. I will post a link to pictures when we get up and going.

IRBS
03-25-2012, 02:38 PM
BENCH

Bench:
Barx677848
135x8
225x5
275x3
315x3
Foam
365x1
405x1
Add old loose SDP
3-board
455x3
495x3
545x3
585x1

CS Rows, Low Handle:
4 sets of 10

Swiss Bar Bench:
3 sets of 10

CS Row, High Handle:
2 sets of 10

Band Pushdowns:
3 sets of 20

Side/Front Laterals:
3 sets of 10 each

Shoulder felt like garbage, but still got some decent work in. Most I have done on bench in a while. I really need to get a new shirt. I was using my training partner's old stretched out SDP that I can get on by myself...

J L S
03-26-2012, 12:39 PM
still good work despite feeling awful

IRBS
03-28-2012, 05:54 AM
DEADLIFT

Deadlift:
barx10x2sets
135x10
225x5
315x1x6sets

GHR Back Raise against Band:
4 sets of 12

Ultra Wide Box Squats:
225x10
275x10
315x10

Had to go in and give my daughter a bath and get her fed. Didnt have time for anything else.

IRBS
03-29-2012, 06:34 PM
Speed Bench

Bench:
Barx50
Add 100lbs of chain
Barx10
95x10
135x10
185x3x9sets (3 different grips)
235x3x2sets

CS Rows:
6 sets of 10

Single arm Band Pushdowns:
3 sets of 25

DB Rows:
3 sets of 10

Side/Front Laterals:
2 sets of 10 each direction

Good session. I rarely get to train on Thursdays with the guys due to my wife's work schedule and having my daughter, so this was much needed. Bench felt very strong and fast.

IRBS
04-01-2012, 06:16 AM
SQUAT

Squat:
Barx10x2sets
155x6
245x5
295x3
335x3
Add briefs
425x2
525x2x6sets

Then we moved Deep South Barbell to our new location. Check out http://dsbb.wordpress.com where i put up a picture of how it looks now. I must say, it's pretty sweet. I can't believe we fit all that into 300sqft, lol.

Moving a gym is a pretty good substitute for accessory work...

IRBS
04-01-2012, 04:38 PM
BENCH

Bench:
Barx50
135x10x2sets
225x5
275x3
315x3
365x2
405x1
Add new SDP
4-board
455x2
495x2
545x2
585x2
605x2

Lat Pulldowns:
5 sets of 10

CS Rows Low Handle:
3 sets of 10

Rope Pushdowns:
4 sets of 10

Face Pulls:
4 sets of 12

Side/Front Laterals:
3 sets of 10 each

Curls for the girls:
3 sets of 20

Left shoulder/elbow was killing me today, but my new SDP came in, so obviously I was shirting up no matter what. Stayed with the 4-board to try to break it in slowly. Shirt was tight, lol, but finally got it on and seated. It's been a while since I had a tight shirt on. Will work down to a 3-board next time, then just work it down slowly. For a gym tour video up at http://dsbb.wordpress.com of our new facility, check it out.

Coke
04-02-2012, 10:11 PM
Major props Will, the new location rocks - wish I lived close enough to visit.

IRBS
04-03-2012, 10:58 AM
Thanks Coke, we love it.

DEADLIFT

Sumo Deads:
Barx10
135x5
225x2
Briefs
315x2
405x2
455x2
515x2

Lat Pulldowns:
4 sets of 15

Kelso Shrugs:
3 sets of 12

Was just supposed to hit 515x2 today, was fast and easy, as it should be. Jumping on a plane for a quick work trip.

Powerdawg
04-05-2012, 06:36 AM
BENCH

Bench:
Barx50
135x10x2sets
225x5
275x3
315x3
365x2
405x1
Add new SDP
4-board
455x2
495x2
545x2
585x2
605x2

Lat Pulldowns:
5 sets of 10

CS Rows Low Handle:
3 sets of 10

Rope Pushdowns:
4 sets of 10

Face Pulls:
4 sets of 12

Side/Front Laterals:
3 sets of 10 each

Curls for the girls:
3 sets of 20

Left shoulder/elbow was killing me today, but my new SDP came in, so obviously I was shirting up no matter what. Stayed with the 4-board to try to break it in slowly. Shirt was tight, lol, but finally got it on and seated. It's been a while since I had a tight shirt on. Will work down to a 3-board next time, then just work it down slowly. For a gym tour video up at http://dsbb.wordpress.com of our new facility, check it out.

Good benching, looks like the SPD working for you.

IRBS
04-05-2012, 01:23 PM
Thanks Matt, yeah SDP is the shirt for me. With my long bench stroke, it has just worked out to be my best option, which sucks because they are freaking expensive, haha.

"SPEED BENCH"

Bench:
barx50
add 70lbs of chain
barx10
95x10
135x5x3sets
185x3x9sets (3 different grips)

DB Incline:
2 sets of 12

Lat Pulldowns:
5 sets of 12

Band Pushdowns:
3 sets of 25

DB Rows:
2 sets of 10

Good quick session. I train solo on Thursdays on my lunch break. We got a new Boss Bench at the gym, as well as a Bulldog Squat Bar. The Boss Bench is awesome.

IRBS
04-07-2012, 10:22 AM
SQUAT

Squat:
Barx10x2sets
155x5x2sets
245x3
335x2
385x2
425x1
Add briefs
515x2
565x1
Add old suit
605x1x6sets

Pulldown Abs:
3 sets of 20

Reverse Hypers:
3 sets of 13

Prowler:
2 trips - shoot me

Solid training session, squats are starting to feel better and better. This whole "training smart" and with a plan is kind of new to me, but so far so good. Won't really k ow until the meet, but my low back feels great, and that's progress.

Coke
04-07-2012, 11:26 AM
Solid work indeed with the squats man.

IRBS
04-08-2012, 04:41 PM
Thanks Coke.

BENCH

Raw Bench, all sets +125lbs of chain:
Barxabunch
135x5
185x5
225x3
275x3
295x1
315x1
335x1 - I think this is a PR for me, it's been a while though

Lat Pulldowns:
5 sets of 12

CS Rows:
4 sets of 8

Tricep Pushdowns ss with Broceps:
3 sets of 20 each

Side/Front/Rear Delts:
10 reps each direction for 3 sets

Solid session. I really need to get some ART done on my left shoulder, elbow, and forearm. Still managed a solid PR (I think anyway) on bench. Had a little left in te tank, but not very much. My bench seems to be steadily climbing, probably getting back to where I was when I was my strongest raw. My best raw bench ever was 455 at a body weight of about 275 and I am still 10lbs lighter than that right now. Feeling good about my lifts right now. Long way to go unt the meet though.

T o m m Y
04-08-2012, 05:12 PM
When is your next meet man?

IRBS
04-08-2012, 05:22 PM
SPF Georgia meet on July 28th

Powerdawg
04-09-2012, 06:01 AM
Looks like a big total coming in July!

IRBS
04-10-2012, 06:19 PM
DEADLIFT

Speed Pulls:
Barxabunch
135x10x2sets
225x4 (2 conv, 2 sumo)
275x4 (2 conv, 2 sumo)
Add briefs
315x1
Add light bands
315x1x8sets

GHRs (rear elevated):
4 sets of 15

Lay Pulldowns:
4 sets of 15

Reverse Hypers:
3 sets of 12

Pulldown Abs:
3 sets of 20

Really good training session. All my pulls were fast and solid. Form was best sumo I have had in a long time. Deads feeling strong again.

IRBS
04-14-2012, 10:41 AM
SQUAT

Squat:
Barx15
155x5
245x3
295x3
335x3
385x1
425x1
Add briefs
525x3x5sets

Reverse Hypers:
4 sets of 12

Pull Down Abs:
4 sets of 20

GHRs (rear elevated):
3 sets of 12

Sled Drags:
2 trips backward
2 trips forward

Solid training session today. Squats feeling strong.

IRBS
04-15-2012, 02:59 PM
BENCH

Bench:
Barx50
135x10
185x5
225x5
275x2
315x2
365x2
405x2
Add shirt
3-board
495x2
545x2
585x1 - horrible, slow, terrible

Lat Pulldowns:
6 sets of 12

Tri's:
3 sets of 12

Side/front laterals:
3 sets of 10 each way

Raw bench felt great, shirted bench felt terrible. My left shoulder is giving me fits right now. Oh well, just one of those days I guess.

Coke
04-15-2012, 04:51 PM
Good job all around Will, make no mistake.

IRBS
04-17-2012, 07:32 PM
DEADLIFT

Deadlift:
Barx10
135x5x3sets
225x5
315x4
Add briefs
405x1
455x1
495x1
545x1x2sets

Superset:
Reverse Hyper: 3 sets of 15
Lat Lulldowns: 3 sets of 12

CS Rows:
6 sets of 10 (3 low, 3 high)

Abs:
3 sets of 20

Good session. Was supposed to pull 85% for a single in full gear but stuck with just briefs and pulled 2 singles. I have a planned double with 575 in 2 weeks, so that's the big peak of this mini cycle.

IRBS
04-21-2012, 10:43 AM
SQUAT

Squats:
Barx10x3sets
155x5x2sets
245x3
295x2
335x2
Briefs
425x2
515x2
Suit
565x2
605x2x5sets

Reverse Hypers:
3 sets of 10

Abs:
3 sets of 20

Weights all moved great but I felt terrible. Been traveling for work all week. Deloading the rest of this week and then heavy squat next Saturday.

Coke
04-21-2012, 11:21 AM
Holding on strong with the super squats.

IRBS
04-22-2012, 06:05 PM
DELOAD BENCH

Incline DB Bench:
3 sets of 15

Lat Pull Downs:
6 sets of 10

CS Rows:
3 sets of 10

Bi's Tri's Shoulder work.

Elbows and Shoulders beat up, deloading all week, need the rest. May try to get some ART this week.

IRBS
04-24-2012, 05:36 PM
Deload Deadlift

Deadlift:
135x5x5sets
225x6

Sled Drags:
5 trips, down and back

Reverse Hypers:
3 sets of 12

Abs:
3 sets of 20

Deload, nothing much to say.

IRBS
04-27-2012, 11:00 AM
BENCH

Solo, no spotter, no liftoffs

Floor Press:
Barx50
135x10
225x5
275x3
315x3
365x3
385x3
405x3

Lat Pulldowns:
5 sets of 10

Ultra CG Floor Press:
225x10x2sets

Pushdowns as with Bb Curls:
3 sets of 10 each

Face Pulls:
3 sets of 10

Really good session. Had to lift solo today due to work travel Sunday, so benched today. Felt like I could've hit a big PR, but no spotters so I worked up doing triples, very happy with how easy 405x3 was. Who knew deloading could help hahaha

IRBS
04-28-2012, 08:54 AM
SQUAT

Squats:
barx10x2sets
155x5x2sets
245x3
335x1
385x1
435x1
Briefs
515x1
565x1
Suit
605x1
Full Gear
665x1x4sets

Abs:
4 sets of 15

GHRs (rear elevated 5in):
4 sets of 10

Reverse Hypers:
3 sets of 10

Solid session. All my sets were very easy, the second set with 665 was my best. I need to sit down more and shift my weight back more in the hole, but overall very solid. First Mini Cycle is over.

Coke
04-29-2012, 12:27 PM
overall very solid

No joke, very impressive bro!

IRBS
05-01-2012, 05:10 PM
DEADLIFT

Deads:
I dont even want to write it down, worked up to around 5, then missed 2 sets

Packed up and left.

I could make excuses about sleep and work blah blah blah, but whatever. Live to fight another day haha. Hopefully will have a big bench day Sunday to make up for this one.

IRBS
05-06-2012, 03:20 PM
BENCH

Bench:
Barx50
135x8x2sets
185x5
225x3
275x3
315x2
365x2
405x2
Add shirt
3-board
455x2
495x1
545x1
2-board
545x1
565x1
585x1 - fast, best shorted rep I have had in 6+ months
605xmiss - total miss grove, mental mistake

DB Bench:
2 sets of 10

Lat Pull Downs:
5 sets of 10

Curls:
3 sets of 10

Tri Push Downs:
2 sets

Solid session today. Felt pretty good. The 585 wa solid and very fast, the 605 I touched way too high an was handcuffed with the press. Still my best bench day post injury.

IRBS
05-12-2012, 09:35 AM
SQUAT

Squats:
Barx20
165x5x2sets
255x3
305x3
345x1
395x1
435x1
485x1
525x1 - huge post injury PR
Briefs
575x1
615x1
665x1 - post injury PR
705xmiss - got forward, tried to get deep and lost it in the hole

SLDL:
3 sets of 10

Abs:
3 sets of 20

GHR back raise:
2 sets of 15

Very solid day. 4 months ago I was having a hard time squatting 405, so hitting the 525 with plenty left in the tank was a good confidence booster. The 665 in briefs was a very solid post injury brief only PR. The 705 was just an off set I think. Felt strong with the weight but just got forward. I squat in Olympic shoes which helps with my low back, but if you get forward in them it's game over haha. Still making progress.

Coke
05-13-2012, 09:20 AM
Glad to see the post injury numbers, awesome!

IRBS
05-13-2012, 03:10 PM
BENCH

Bench
Barx50
135x10
185x5
225x5
275x3
3-board
315x3
365x3
405x3
455x1 - left shoulder started crapping out on me
475xmiss - left shoulder said no

Lat Pulldowns:
5 sets of 10

CS Rows:
3 sets of 5, heavy

Ultra CG Bench:
3 sets of 20

Bi's:
3 sets of 10

Left shoulder giving me fits. Can't wait till te new SSB gets here this week.

IRBS
05-15-2012, 06:57 PM
DEADLIFT

Conventional Mat Pulls (bar elevated 6in):
135x10x2sets
225x4x2sets
315x2
405x2
Briefs on
405x2
455x2
495x1
Suit:
545x1
575x1
405x5x2sets

Reverse Hypers:
3 sets of 15

CG Lat Pulls:
3 sets of 10

Wide Grip Lat Pulls:
4 sets of 10 (2 sets forward grip, 2 reverse)

Abs:
2 sets of 20

Think that was it. Pretty solid day. This is my weakest pulling position, I have a hard time getting it moving from there so it is good for me to work it. In this Deadlift wave I should hit over 6 by the last week pulling from this may setup.

IRBS
05-17-2012, 01:20 PM
UPPER ASSISTNCE

CG Bench:
barx30
add 40lbs chain
barx10
135x5
185x5
225x5x5sets

Super Set:
a) Incline DB Press: 3 sets of 15
b) Face Pulls: 3 sets of 12

Superset:
a) CS Rows: 3 sets of 10
b) Tri Pushdowns: 3 sets of 10
c) BB Curls: 3 sets of 10

Nothing fancy. In and out. New SSB came in today from Crepinsek. I will be using it tomorrow. Going to squat tomorrow instead of Sat due to a wedding I am in. Will be deloading/taking off next week, then I get into the bulk of my meet cycle.

IRBS
05-19-2012, 08:21 PM
SQUAT

SSB Box Squats:
Went up to 425x1, my low back just can't take the compression the SSB puts on my spine.

GHRs:
5 sets of 10

Lag Pull Downs:
5 sets

IRBS
05-28-2012, 05:40 PM
BENCH

Reverse Band Bench (-110lbs at the bottom):
Barx50
135x10
Add bands
225x10
275x3
315x3
365x3
385x3
405x3
425x3
455x3
475x3

Side/Feont Laterals:
3 sets of 10 each way

Curls + Tri Pushdowns:
3 sets of 10 each

Been off for a week, wet to the beach with the family, had a great time and didn't think once about training, ok maybe once, but being off was very nice. Shoulder felt great benching today. Took it easy in the accessory work today due to pulling tomorrow. I had no lift off or spotter today, Sony didn't really push it, just hit a solid triple an called it a day.

Coke
05-29-2012, 07:21 PM
Good deal man, the break you took was well deserved, quality time with the family well spent.

J L S
05-30-2012, 05:32 AM
Looking good will! Nice to see some post injury PR's! Keep the momentum going!

IRBS
06-01-2012, 12:12 PM
Thanks fellas.

Well, I didnt get to pull on Tuesday, traveled for work on Wed, was slammed all day Thursday in the office. I am squatting in the morning, and may do some pulling after. I am getting pissed about missing training, but over the past few months I have been promoted at work and my responsibility level has skyrocketed. So, training, while still a priority in my life, has taken a small hit. Hope to get it back on track for the meet.

We are also in the process of selling our house and buying another. Busy Busy, but I will get it done.

IRBS
06-02-2012, 10:08 AM
SQUAT

Squats:
Barx30
155x3
245x3
295x3
335x1
385x1
425x1
Add briefs
475x1
515x1
565x1
605x1
655x1
705x1 - this ties all time best in just briefs, huge post injury PR, ~50lbs or so

Conv Deadlift with regular TPB:
225x5
315x3
405x3x4sets

Reverse Hypers:
3 sets of 12

Seated Abs:
3 sets of 20

Awesome session. About 8 weeks out from the meet right now. Probably looking at opening around 715 or so in full gear and go from there. Feeling good right now about everything, just have to keep pluging away and train as much as I can.

J L S
06-02-2012, 10:13 AM
good signs will, keep it moving!

Coke
06-02-2012, 07:29 PM
Very nice dude, looking right on point!

IRBS
06-03-2012, 04:20 PM
Thanks fellas

BENCH

Bench:
Barx20
135x10
225x3
275x3
315x3
365x1
405x1
Add reverse light bands (-60lbs at the bottom)
Add Shirt
3-board:
495x2
2-board:
545x1
1-board:
585x1
2-board:
605x1
Add 40lbs of chain
605x1 strong lift

Lat Pulldowns:
5 sets of 10

Side/Front Laterals:
3 sets of 10 each way

Straight Bar Pushdowns:
3 sets of 12

Very solid bench session. Feeling very strong right now.

IRBS
06-06-2012, 04:26 PM
ASSISTANCE

Bench:
Barx40
Add 40lbs of chain
Barx10
Add 60lbs of chain
Barx10
135x10
185x3
225x3x5sets

Deadlift:
135x5
225x5
225+35lbs of chainx3
225+70lbs of chainx3
225+105lbs of chainx3
225+125lbs of chainx3
225+160lbs of chainx3
225+180lbs of chainx3
315+180lbs of chainx3

Reverse Hypers:
3 sets of 12

Lat Pull Rows:
3 sets of 10

Face Pulls:
3 sets of 12

Pushdowns:
3 sets of 12

Assistance work. Had to combine some stuff due to work and missing last nights Deadlift training with our group. Nothing special, just some decent work.

IRBS
06-09-2012, 02:16 PM
SQUAT

Barx10x3sets
165x3
255x3
305x3
345x1

Had to leave, some folks called to come see our house at the last minute today (it's for sale) and I had to go help my wife. It's ok, everything felt like crap anyways. Traveled all week for work. Will bench tomorrow.

IRBS
06-10-2012, 06:49 PM
BENCH

Floor Press:
Barx50
135x10
185x5
225x3
275x3
315x3
365x1
385x1
405x1
430x1 - 5lbs PR
405x2.86, didn't quite lock out 3rd rep
315x10

Lat Pulldowns:
4 sets of 12

DB Bench:
2 sets of 20

Band Presdowns:
2 sets of 20

Solid session, didn't feel to fast with the weight as I worked up, but still managed a little 5lbs PR. I wanted things to feel a little stronger than they did, but oh well what can ya do...still solid work. 7 weeks until game time.

Powerdawg
06-11-2012, 07:43 AM
Will you are making great progress towards July man! Looks like a good total in the works.

IRBS
06-11-2012, 09:15 AM
Thanks Matt, Yeah I am making good progress considering how the last year has been with injuries. I should be right on track with my goals for this meet. If I can put together something like 750-600-600 I will be more than happy with this meet. Actually, just putting up a total will be a win for me. It will have been a year and a half since I competed and put up a total, so that is the main goal.

I have had to go back and start from scratch essentially, so that was tough. Just gotta stay healthy and peak over these next 6 weeks or so and I should be good to go.

IRBS
06-12-2012, 06:48 PM
DEADLIFT

Deadlift, Conv:
135x5x2sets
225x3
315x3
365x1
405x1
455x1
495x1
545x1x3sets

Reverse Hypers:
3 sets of 12

GHRs:
3 sets of 10

Abs:
2 sets of 20

Getting trainin partner out of new canvass suit:
1 set of FOREVER

Ok session, had some issues catchin the bar on my thighs on the first set with 545, threw some water on my thighs for the last 2 and they were much better. This will be my last "heavy" pull till the meet, I will work up to my opener in a couple of weeks and shut it down. My low back is what it is at this point, I think 600 is a good goal for a 3rd attempt at the meet, time will tell though. Felt pretty good pulling though, I can just tell that weakness if lingering there, just have to go with it at this point. Training partner got a new overkill hybrid suit that took us 45mins to get him in an a solid 30 to get him out of. He will probably have to get it let out some, I think te closest he got to depth was a foot and a half high...LOL

IRBS
06-17-2012, 07:55 AM
SQUAT

Squats:
Barx30
155x5x2sets
245x3
335x1
385x1
Briefs
425x1
515x1
565x1
Suit
605x1
655x1 (straps WAY too tight)
Reverse MM
655x1
705x1 (straps looser, good rep but back not feeling great)

Hypers:
2 sets of 15

GHRs:
3 sets of 10

Abs

Ok session, felt strong but low back just was not cooperating...

IRBS
06-18-2012, 06:43 PM
BENCH

Bench:
Barx50
135x10
185x5
225x3
275x3
315x3
Foam board
345x1
365x1
405x1
425x1
455x1
Shirt
3-board
495x2
2-board
545x2 - shoulder and elbow killing me at this point
3-board
565x1 - shut it down

Lat Pulldowns:
5 sets of 15

Band Pushdowns:
4 sets of 25

Shoulder and elbow killing me. I talked with my training partners tonight and I think I am going to do the meet Benh Only. My low bak is just not where I want it to be to hit the numbers I want and squatting is killin my shoulder. So, I think all 3 of us are going to go Bench Only and just have fun with it. I really want to hit a 600 Bench, and with the way it's going I would not hit any goal numbers. With my back the wy it is, I am just going to stop pushing the squat and pull and try to get my Bench up. So, we'll see how it goes from here...

IRBS
06-21-2012, 11:56 AM
UPPER ASSISTANCE

CG Bench:
135x10x2sets
225x10x3sets

Lat Pulldowns:
5 sets of 10

One Arm Row on the CS Row:
3 sets of 10 each arm

Band Pushdowns:
5 sets of 15 (spread over session)

Side/Front Laterals:
3 sets of 10 each

BB Curls:
3 sets of 10

Face Pulls:
4 sets of 10

Hammer Curls:
4 sets of 10

Reverse Grip Curls:
2 sets of 10

I did another back movement but I cant remember what it was. Did all this in under an hour. Supersetted a lot of it. Good session.

IRBS
06-23-2012, 09:27 AM
SQUAT/DEADLIFT

SSB Squats:
Barxalot
155x5x2sets
245x3
295x3
335x3
385x1 - practically a GM

Deadlifts:
135x5x3sets
225x3
315x2
405x2
455x2
495x2
545x2
Add suit
585x1

Solid session. My pull felt solid today, the 545 double ties my post injury PR. I feel like my pull is back over 6 for the first time in a very long time.

Coke
06-23-2012, 07:02 PM
Props on the pulling, great job throughout.

IRBS
06-24-2012, 02:22 PM
Thanks Coke

BENCH

Bench:
Barx60
135x5x3sets
225x3
275x2
3-board
315x3
365x1
405x1
Add shirt
455x3
495x1
545x1
585x1
2-board
525x1
1/2-board
525x1

CS Rows:
6 sets of 10

Pushdowns:
2 sets of 20

Killer hot today, so assistance was minimal. Decided I am going to take a Squat opener Saturday, if that goes well I will do the full meet. Bench went ok today, I was absolutely gassed but got through my plan for the day. Planning to open around 540 or so.

Coke
06-26-2012, 10:24 AM
Bench went ok today, I was absolutely gassed but got through my plan for the day. Planning to open around 540 or so.

Damn, that's ridiculous, lol.

IRBS
06-26-2012, 05:02 PM
LOWER ASSISTANCE

RDL:
5 sets of 10

Superset:
Reverse Hyper: 3 sets of 10
GHR: 3 sets of 10

Shrugs:
3 sets of 20

Superset:
Abs: 3 sets of 30 (10 reps front, 10 each side)
Leg Extensions: 3 sets of 20

GHR Hypers:
40 reps over 3 sets

Solid season. Focusing on squat opener on Saturday.

IRBS
06-26-2012, 05:03 PM
Damn, that's ridiculous, lol.
LOL in a good way or bad??

Coke
06-26-2012, 05:11 PM
LOL in a good way or bad??

meant that in amazement, beastly stuff in general, let alone opening numbers!!

IRBS
06-28-2012, 05:53 PM
UPPER ASSISTANCE

Swiss Bar Bench:
Barx50
135x10x2sets
225x10x3sets

CS Rows:
5 sets of 5

Lat Pulldowns:
3 sets of 10

Swiss Bar Curls:
3 sets of 10

Side/Front Laterals:
3 sets of 10 each way

Done. 106 degrees outside, the gym was at least that hot, maybe hotter. I barely made it through the little I did. It sucked balls. Ok session other than the heat.

IRBS
06-30-2012, 10:07 AM
SQUAT

Squat:
Up to 655x1 in gear, this will likely be my opener
705 - had setup issues...

RHs:
3 sets of 10

GHRs:
3 sets of 10

KB SLDL:
2 sets of 15

Well, not great but whatever. I think I will probably just go briefs only at the meet and open around 650.

IRBS
07-02-2012, 05:34 PM
BENCH

Bench:
Barx50
135x8x2sets
225x5
275x3
Add reverse Average Bands
315x3
365x2
405x1
455x1
495x1
515x1
405x5x3sets - Ultra Close Grip

CS Rows:
3 sets of 10

Side/Front Laterals:
4 sets of 10 each way

Band Pushdowns:
4 sets of 25

Solid session. Getting closer to the meet, starting to get antsy.

Coke
07-02-2012, 06:45 PM
Getting closer to the meet, starting to get antsy.

I know the deal, but you got this bro - look outstanding!

IRBS
07-03-2012, 05:51 PM
DEADLIFT

Deadlift:
135x5x3sets
225x4 - 2 Conv 2 Sumo
315x2 - 1 Conv 1 Sumo
Briefs
405x1 Sumo
455x1 Sumo
495x1 Sumo
Suit
545x1 Sumo

GHR as with GHR Back Raise:
3 sets of 10 each

Band Pullthroughs:
2 sets of 15

Abs:
4 sets of 10

Last pull till the meet. Will definitely be pulling Conventional at the meet. The sumo stance just opens up my SI joint too much. I feel much stronger and secure Convetional.

IRBS
07-06-2012, 07:07 AM
UPPER ASSISTANCE

CG Bench:
Barx30
135x10x2sets
185x5
225x5
275x5
135x20x3sets

Lat Pulldowns:
4 sets of 10

CS Rows Low Handle (supersetted with last 3 sets of CG Bench):
3 sets of 8

Reverse Grip Pulldowns:
4 sets of 10

Side/front Laterals:
2 sets of 10 each

BB Curls:
2 sets of 10

Blood flow day, went well, but it was HOT. Headed out of town this weekend so I will have to make up a couple days. Good news is at this point in the cycle I am winding down an trying to recover lol

IRBS
07-08-2012, 02:18 PM
BENCH

Bench + 100lbs of chain in hand at lockout:
Barx40
Add chain
135x5
225x3
275x3
295x3
315x1
335x1
365x1 - PR
380xmiss - that was heavy
315x3

Face Pulls:
3 sets of 20

Lat Pulldowns:
3 sets of 10

Band Pushdowns:
3 sets of 25

BB Curls:
3 sets of 10

Solid session for me. Didn't know how it was going to go since I was in a car all morning. Felt very strong though.

Coke
07-09-2012, 12:43 PM
Excellent day on the bench.

IRBS
07-10-2012, 07:06 PM
Thanks Coke

SQUAT - last squat before the meet

Squat:
Barx10x2sets
155x5
245x3
295x3
335x1
385x1
425x1
Add briefs
475x1
515x1
565x1
Add new Jack Suit straps down
605x1
Straps up
655x1
605x1
625x1
645x1
Reverse Mini Band
695x1

This took almost 2 hours. I was completely drenched after due to the humidity. Plan is to open around 650-660 for something safe to get in the meet, then go from there. This was the best full gear session I have had in probably 6-8 weeks. All my sets were to depth, so I am feeling pretty confident in my opener. I have to remember that this meet isn't about all time PRs for me, it's a re-building meet an my first meet post injury. I am basically starting from scratch, so I need to get through this meet and put up a total and build back from there. Feeling strong and confident right now though.

J L S
07-11-2012, 09:41 AM
nice will. Pretty well timed by the looks of things aswel. Hope that suit works out well for you!

IRBS
07-14-2012, 08:01 AM
Thanks man

Deload SQ/DL

Deadlifts:
135x5x5sets
225x5x3sets

GHR Back Raise:
2 sets of 20

GHRs:
2 sets of 10

Band Leg Curls:
3 sets of 10

Abs:
3 sets of 20

Deload, 2 weeks out from the meet...

IRBS
07-15-2012, 02:36 PM
BENCH

Bench:
Barx50
135x10
225x3
275x2
315x2
365x1
405x1
Shirt
3-board
495x2
2-board
545x1
1-board
545x1 - very fast, opener

Lat Pulldowns:
3 sets of 15

Reverse Grip lat Pulldowns:
3 sets of 10

Band Pushdowns:
3 sets of 25

Bb Curls:
3 sets of 10

Awesome last session. 545 moved faster than it has all cycle, going into the meet confident.

Coke
07-16-2012, 12:46 PM
Awesome last session...going into the meet confident.

The only way to be at this point, good luck next weekend.

IRBS
07-17-2012, 05:13 PM
UPPER Assistance

Lat Pulldowns:
4 sets of 20

Reverse Grip Pulldowns:
4 sets of 10

BB Curls:
3 sets of 10

Reverse Grip Curls:
3 sets of 10

Side Laterals:
3 sets of 20, 10, 10

Face Pulls:
4 sets of 20

Band Pushdowns:
3 sets of 25

Towel Curls:
3 sets of 10

Jay Cutler ain't got nothin on me! Just blood flow work.

IRBS
07-21-2012, 07:54 AM
Last Training Session before meet

Bench
Barx50
135x12
135x5
185x5
225x5
275x5
315x1x3sets

Face Pulls:
3 sets of 10

Lay Pulldowns:
3 sets of 10

Side/Front/Rear Delts:
3 sets of 8 each way

GHRs:
3 sets of 15

Abs

Last session..ready for next weekend to get here

IRBS
07-28-2012, 04:35 PM
Meet Report

SPF GA State Meet

The meet went pretty well, definitely not great and not the day I wanted, but I made it through the meet and put up a total, which was the only real goal I had today.

SQUAT

Warmups went fine. My last warmup was with 625 which was fast.

Opener: 660 - good lift
2nd Attempt: 710 - no lift, cut it about a half inch high and got 2 reds on depth
3rd Attempt: 710 - miss, way forward on my toes from the start, terrible.

BENCH

Bench warmups went well other than some missed timing on my warmups due to several 4th attempts from the bench only guys. Last warmup was 545 to a half board, a little slow but fine.

Opener: 550 - Good Lift, very fast lift
2nd Attempt: 580 - miss, misgroved a bit, not too happy about this
3rd Attempt: 580 - miss, out of gas

Not to happy about how the bench went, especially considering how good my opener was. Oh well.

DEADLIFT

Warmups were fine, but again timing was an issue. Took my last warmup about 30-40mins before my opener...lol

Opener: 550 - Good Lift
2nd Attempt: 585 - Good Lift
3rd Attempt: 615 - Good Lift, actually a conventional PR

Total: 1825

I left a ton of weight on the platform and I know it, but the real goal today was to compete and not bomb out, which I did. I am disappointed in how my bench went, but pleased with the Deadlift. The Squat honestly didn't surprise me. I was having to me coming forward from the start. So, I now have new meet numbers to base my progress off of post injury. Now I just gotta get stronger, lol.

Powerdawg
07-29-2012, 10:57 AM
Will way to get back at it man! I know you feel you left some out there but with a little technique work you will smoke those numbers. Good to see and hopefully the meet was run smooth enough.

Coke
07-29-2012, 12:06 PM
Still pulled off good numbers man, props overall!!

Now you know where you stand post injury, on to the next meet.

IRBS
07-29-2012, 03:09 PM
Will way to get back at it man! I know you feel you left some out there but with a little technique work you will smoke those numbers. Good to see and hopefully the meet was run smooth enough.

Thanks Matt. Yeah, a couple tweaks here and there and just staying healthy and I should be able to make some good progress in the next year or so.

I thought the meet was really good. Judging was probably the best and most consistent for every lifter I have seen in a very long time. We will definitely be back if you have another...only request is to make the warmup room next to the meet room, fat guy can only walk so far in gear!!! LOL

Good to see you again man.

IRBS
07-29-2012, 03:10 PM
Still pulled off good numbers man, props overall!!

Now you know where you stand post injury, on to the next meet.
Thanks Coke!

Tim Bald
08-02-2012, 10:31 PM
Don't worry Will, you came out of the meet injury free and that's really all that matters. Once we fix your technique up, you'll break a 2000 total easy. Just have to play it smart.

IRBS
08-05-2012, 03:07 PM
UPPER

Bench:
Barx50
135x10
225x5x2sets
275x5x2sets

Lat Pulldowns:
3 sets of 10

CS Rows:
2 sets of 10

Tri Pushdowns:
2 sets of 25

First session back. Not motivated and didn't feel like doing anything haha. We are closing on our new house this week and moving so it will be a couple weeks till I really get bak to training much.

Coke
08-06-2012, 04:31 PM
We are closing on our new house this week and moving

Wish you the best with that, God bless your new home!

IRBS
08-07-2012, 06:56 AM
Wish you the best with that, God bless your new home!
Thanks Coke

IRBS
08-12-2012, 03:26 PM
BENCH

Bench (pinky on rings):
Barx50
145x10
225x4
275x3
315x3
335x3
365x3
385x3
405x3
225x20

Lay Pulldowns:
3 sets of 15, 15, 10

YTL's:
3 sets of 5 each direction

Straight Bar Pushdowns:
3 sets of 10

DB Curls:
3 sets of 12

First session back, everything felt heavy but at least it moved. Was only aiming to hit 385 for a triple but it went easy so went 405, it was tough. Might do a meet on Nov 10th...we'll see...

Sirtificate
08-12-2012, 06:41 PM
Impressive dude. Can i ask what a ytl is?

IRBS
08-12-2012, 07:01 PM
Impressive dude. Can i ask what a ytl is?

Lay face down on an incline bench, basically shoulder cuff movements in the form of the letters y, t, and l. I picked them up from diesel crew in a YouTube video they posted.

Powerdawg
08-13-2012, 06:28 AM
raw bench is looking strong man!

IRBS
08-13-2012, 06:57 AM
raw bench is looking strong man!

Thanks Matt...yeah but it felt like a truck. Between moving and work my bodyweight is down under 260 again...gotta get back on the eating train soon or I will waste away to nothing!

J L S
08-13-2012, 04:43 PM
haha waste away to nothing at 260ish! wish i had that luxury! nice benching

Coke
08-13-2012, 05:48 PM
I picked them up from diesel crew in a YouTube video they posted.

Saw the YTLs, they got some great stuff out there - appreciate you sharing that.

IRBS
08-15-2012, 05:43 AM
haha waste away to nothing at 260ish! wish i had that luxury! nice benching

lol, thanks man


Saw the YTLs, they got some great stuff out there - appreciate you sharing that.

Yeah, Diesel Crew has some good stuff out there

IRBS
08-18-2012, 08:50 AM
SQUAT

Squat:
Barx10x2sets
155x8x2sets
245x8
295x6
335x6

Sled Drags:
3 trips

Reverse Hyper:
2 sets of 10

Abs:
2 sets of 20

First session back, haven't trained squats in 6 weeks, last squat was at the meet. Felt good to be back, have a feeling I will be sore...

IRBS
08-19-2012, 01:31 PM
BENCH

Bench:
Barx75
Add 60lbs of chain
Barx15
95x15
135x3
185x3x10sets
Remove chain
4-board
225x10
315x10
365x10
275x30

Lay Pulldowns:
3 sets of 10

DB Curls:
3 sets of 10

Face Pulls:
2 sets of 15

Coke
08-20-2012, 11:01 AM
Way to resume the squats, fine benching as well man.

IRBS
08-27-2012, 08:39 AM
SQUAT/DL

Squats: up to 385x1
Deadlift: up to 405x1
CS Rows: 3 sets of 8
Lat Pulldowns: 3 sets of 10
Side Laterals: 3 sets of 10
DB Curls: 3 sets of 10

BENCH:

CG Bench:
135x20
225x3
275x3
315x3
365x1
385x1
405x1
315x5x2sets

Pullups:
3 sets of 8

Dont think I did anything else...

Bodyweight is down to around 253-255 right now. I have zero appetite and motivation kind of in the crapper. Started grad school last Friday and work is killer busy and I am traveling a lot...lifting is somewhere around #5-8 in priority right now...sometimes it just has to take a back seat...

Coke
08-27-2012, 11:21 AM
Started grad school last Friday and work is killer busy and I am traveling a lot...lifting is somewhere around #5-8 in priority right now...sometimes it just has to take a back seat...

Great hearing about grad school, good luck with that and all future goals. You being so active and dynamic these days is awesome! The lifting will always be there and very helpful therapy through it all.

IRBS
09-01-2012, 11:04 AM
SQUAT

Squats:
Barx?
155x5
245x3
295x3
335x2
425x1
475x1
Reverse MM
515x1

Reverse Hypers:
3 sets of 10

Abs:
2 sets of 20

Sled:
3 trips

IRBS
09-02-2012, 12:42 PM
BENCH

Bench:
Barx30
135x10
225x6
275x6
315x6x5sets

Seated DB Military:
3 sets of 10

Lat Pulldowns:
3 sets of 10

CS Rows:
3 sets of 10

DB Curls:
3 sets of 10

Side/Front Laterals:
3 sets of 10

IRBS
09-05-2012, 11:51 AM
DEADLIFT

Deadlift:
135x10x2sets
225x3
315x3x7sets
315x10

CS Rows:
3 sets of 10

Lat Pulldowns:
5 sets of 10

Done. All I had time for. Lunch time training session. Missed last nights group training due to sick kiddo and wife and having a ton of homework to do. Pulls all felt heavy, but got through it. Bodyweight is finally on the upswing. Modified my diet a bit, I think it is working. I am doing a highly altered cardb backloading scheme, where I start carbs around lunch time rather than after 5. Seems to be going fine right now, back over 260 for the first time since just after the meet...FYI BW at the meet was floating around 280, I bottomed out last week around 250...talk about bloat, lol...

IRBS
09-08-2012, 10:08 AM
SQUAT

SSB Close Stance Squats:
Barx10x2sets
155x8x2sets
205x5
245x5x3sets

GHRs:
3 sets of 10

Leg Extension:
3 sets of 20

Abs:
2 sets of 20

I can't go heavy with the SSB, it just kills my low back with how it loads my spine, but light reps are no issue. Got some good work in today.

IRBS
09-09-2012, 06:15 PM
BENCH

Bench:
Barx50
Add 60lbs of chain
Barx10x2sets
135x10
185x3
205x3x4sets
225x3x3sets
245x3
275x3
315x1

Lat Pulldowns:
4 sets of 10

Incline Bench:
135x10
185x10
225x10
225x8

Side Laterals:
3 sets of 10

DB Curls:
3 sets of 10

"Speed" work on the bench. Had a good session and felt strong and fast.

IRBS
09-16-2012, 06:35 PM
BENCH

Bench:
Barx50
135x10x2sets
225x5
275x3
315x2
365x1
405x1
Add RageX
3-board
455x2
495x2
545x2
585x2
615x2

Lat Pulldowns:
3 sets of 12

Pushdowns:
Couple sets

Solid day. First day in the shirt since the meet, felt really good. Used a trainin partner's RageX, I think I may go back to the RageX from the SDP...I only weighed about 258 today, and this felt better than any bench training the whole last cycle...oh well, lol.

Coke
09-19-2012, 07:13 PM
Benching is on point guy.

IRBS
09-27-2012, 09:24 AM
working 60+ hour weeks, grad school, and getting ready for hunting season...training is in dust mode, LOL

IRBS
10-05-2012, 03:41 PM
SQUAT

Squat:
Barx10x3sets
155x10
245x5
295x5
335x5
245x5x3sets

SLDL's:
5 sets of 10

Haven't had a bar on my back in several weeks...everything felt fine.

Jordan Wong
10-05-2012, 03:49 PM
Holy crap....I was wondering where you have been. It's boom from the forvm..not sure if you remember me!

IRBS
10-08-2012, 10:18 AM
BENCH

Bench:
Barx50
135x10
225x5
275x3
315x3
335x3
365x1
385x1

Lat Pulldowns:
4 sets of 10

CS Rows:
2 sets of 10

Curls:
3 sets of 10

Pushdowns:
3 sets of 10

IRBS
10-08-2012, 10:19 AM
Holy crap....I was wondering where you have been. It's boom from the forvm..not sure if you remember me!

Hey man, yeah I remember you, how you been?

IRBS
10-14-2012, 07:12 PM
BENCH (cuz that's all I do lately)

BW 254

Bench:
135x10x3sets
225x4
275x3
315x3
Foam
365x3
405x2

CS Rows:
3sets of 10

Lat Saw:
3 sets of 10

Nothing to see here, move along...

IRBS
10-19-2012, 06:38 PM
SQUAT/DEADLIFT

Squat:
Barx10x3sets
155x5
245x5
295x3
335x3
385x1
Briefs
425x3
475x2
515x1
565x1

Deadlifts:
135x5
225x3
315x3
405x3x3sets

GHRs:
3 sets of 10

Abs:
3 sets of 10 (heavy)

First time squatting in 2 weeks and first time in briefs since the meet. First time pulling in well over a month. All in all a good training session. I am thinking about a meet in Feb...we'll just see...

Coke
10-20-2012, 02:17 AM
Quite impressed with the squats and deads, especially since you hadn't been at either one for a bit.

IRBS
10-21-2012, 05:55 PM
BENCH

Bench:
Barx50
135x10
225x5
275x3
315x3
365x1
Add reverse light bands
405x3
455x1
405x3
Remove bands
315x10
225x25

Lat Pulldowns:
3 sets of 15, 12, 12

CS Rows:
3 sets of 10

IRBS
10-24-2012, 03:40 PM
UPPER ASSISTANCE

Hotel Gym

DB Military:
4 sets of 15, 12, 12, 12

Superset:
A: V Pishdowns: 5 sets of 20
B: DB Curls: 4 sets of 10

Superset:
A: Side Laterals: 3 sets of 10
B: EZ Bar Curls: 3 sets of 10

YT's: 3 sets of 10

Pushdowns:
2 sets of 20

Hotel gym, just wanted to do some blood flow work.

IRBS
10-26-2012, 06:36 AM
SQ/DL

Squat:
barx30
155x5x2sets
245x3
295x3
335x2x8sets
385x2
415x2

3in Deadlift Deficit:
225x5
315x5
365x5
405x5

Sled Drags:
3 trips

Band Abs:
3 sets of 20

IRBS
10-30-2012, 06:09 PM
BENCH

Bench:
Barx50
135x10
225x5
275x3
315x3
365x1
405x1
Add shirt
3-board
495x3
2-board
545x1
585x1
605x1

CS Rows:
3 sets of 10

Face Pulls with straight bar:
3 sets of 10

Pushdowns:
3 sets of 10

Good session. Training starting to feel good again.

Coke
11-01-2012, 06:40 PM
Real nice with the efforts bro, make no mistake!

IRBS
11-02-2012, 03:37 PM
UPPER ASSISTANCE

Military Press:
Barx50
95x10
135x5
155x5
185x5
205x5
135x8x3sets

Lat Pulldowns:
3 sets of 12

Side Laterals:
3 sets of 10

Shrugs:
135x20
225x20
315x20

Band Pullaparts:
3 sets of 15

BB Curls:
3 sets of 10

DB Upright Row & Press:
3 sets of 10

DB Curls:
3 sets of 10

Straight Bar Pushdowns:
3 sets of 15

Assistance work. Everything was supersetted. Cleaned the gym up while I was training. Gym tour for anyone that is interested in seeing Deep South Barbell:

http://www.youtube.com/watch?v=h5FuXxvjz5E

aaronpullen3
11-02-2012, 07:20 PM
hey if you want to get an idea of the cube method workout i'm doing just check out my log it is the whole 9 weeks and the 10th week is meet week so its monday and tuesday full body pump both days. i didn't put percentages on my log though. you should still get the idea.

IRBS
11-03-2012, 09:13 AM
SQ/DL

Deadlift:
135x5x2sets
225x5
315x5
405x1
455x1
495x1
Suit
495x1
545x2x2sets

SSB Close Stance Squat:
Barx10
155x5
245x5x3sets

Reverse Hypers:
3 sets of 10

Back Raise:
3 sets of 10

Good session. First time pullin over 405 since the meet, lol.

Coke
11-04-2012, 01:32 AM
Any lifter worth his salt would be right at home at your gym, Deep South Barbell is the place to be!!

Thanks for giving the tour and sharing the vid.

IRBS
11-04-2012, 01:28 PM
BENCH

"Speed" Bench:
Barx50
135x10x2sets
Add 60ishlbs of chain
135x3
185x3x2sets
205x3x2sets
225x3x2sets
275x3x2sets
295x3x2sets

Lat Pulldowns:
3 sets of 10

Steep Incline DB Press:
3 sets of 12

Tricep Pushdowns:
3 sets of 20

Good session

IRBS
11-12-2012, 01:02 PM
Cube Method Tester - staring here

So, I am in Brandon Lilly's last (I think) group of Cube Method testers. First day.

BENCH

Floor Press:
Barx50
135x10
225x5
275x3
315x3
365x1
385x1
405x1

Bench:
275x15
275x9
225x6

Lat Pulldowns:
3 sets of 12

Band Pushdowns:
100 reps

DB Shrugs:
3 sets of 15

Military:
3 sets of 12

Solid session. Still tired from last week traveling for work and the meet this weekend handling everyone, but solid session.

Jordan Wong
11-12-2012, 07:32 PM
Looking forward to seeing how this program works out with you...it's a pretty interesting method and seems like it would be quite effective

IRBS
11-13-2012, 11:45 AM
Looking forward to seeing how this program works out with you...it's a pretty interesting method and seems like it would be quite effective

We've been experimenting with it for the past couple months based on what we could put together from online information. Now, I'll get to truely give it a run. So far, even with out limited knowledge on it, we have had good results. Should be a good run.

IRBS
11-13-2012, 06:07 PM
DEADLIFT

Deadlift:
135x10x2sets
225x5
315x3
365x3
Suit straps down
405x3
475x3x3sets

4in Block Pulls:
495x3x2sets

SSB Close Stance Squat:
3 sets of 8

GHR:
4 sets of 10

Back Raise:
50 reps

Killer training session. Glad I enlisted Brandon's help, I have definitely been slacking off...time to get serious.

arush
11-13-2012, 09:16 PM
Hi, Will. Keep up the hard work!

IRBS
11-14-2012, 06:19 AM
Hi, Will. Keep up the hard work!

Thanks Angie!

IRBS
11-15-2012, 04:44 PM
Assistance Work

Seated Military:
Barx50
95x12
135x12
185x12x3sets

CS Rows:
3 sets of 10

Bi's:
4 sets of 10

Side/Front Laterals:
3 sets of 10 each

Abs: a bunch

arush
11-15-2012, 08:44 PM
You forgot to mention kicking my ass--that counts as work too!

IRBS
11-16-2012, 04:31 AM
You forgot to mention kicking my ass--that counts as work too!

Very true...u had a great day, now we have a base to build off of.

IRBS
11-16-2012, 02:16 PM
SQUAT

Squats:
Barx40
155x5x5sets
245x3
295x3
Briefs
335x3
385x3
425x3
475x3
525x3x3sets
Reverse band
565x2

Olympic Squats:
25 reps (3 sets of 5, 1 set of 10)

Leg Extensions:
3 sets of 20

Reverse Hypers:
3 sets of 12

KB Swings:
3 sets of 15

Solid session. First time doing any real squat work in a few months. Felt good, a bit heavy on my back, but that will change over time. All weights moved well.

IRBS
11-18-2012, 01:10 PM
BENCH

Incline Bench:
Barx40
135x10
185x5
225x3
255x3
275x3
275x3
295x3

Incline DB Press:
2 sets of 20

CG Bench:
225x15
225x15
225x12

Band Flies:
3 sets of 15

Band Pushdowns:
100 reps

EZ Curls:
2 sets of 12

Reverse Grip EZ Curls:
2 sets of 12

Solid session. This is definitely way more work than I have been doing...glad I asked for help with training...Brandon has me on te right track...

IRBS
11-20-2012, 11:26 AM
DEADLIFT

"Speed" Dradlifts:
Barx10
135x10x2sets
225x5
315x3
375x1x10sets (5-10sec rest between sets)

Snatch Grip Block Deadlft:
275x20 - shoot me

SSB Close Stance Squat:
225x8x3sets

BB Shrugs:
3 sets of 12

Back Raise:
50 reps

Lat Pulldows:
4 sets of 15

Snatch Grip block pulls are the devil...wow, that was tough.

arush
11-20-2012, 12:30 PM
DEADLIFT

Snatch Grip block pulls are the devil...wow, that was tough.

Yeah, but you made it look so easy! Good work.

Coke
11-20-2012, 01:04 PM
Very nice man, stepping to it!

IRBS
11-20-2012, 01:53 PM
Yeah, but you made it look so easy! Good work.
Thanks Angie, you had a great day as well...you weren't sucking wind as bad as I was haha

IRBS
11-21-2012, 10:56 AM
Bodybuilding Day - Assistance work

Seated Military:
Barx10x3sets
95x10
135x10
185x10x3sets

Superset:
A: Leg Extensions: 3 sets of 15
B: Side Laterals: 3 sets of 15

Superset:
A: Face Pulls: 3 sets of 12
B: DB Hammer Curls: 3 sets of 10

Swiss Bar Curls:
3 sets of 10

Ab Circuit:
Band Pulldown Abs and Leg Raise: 3 rounds

I think that was about it. Good day. The Seated Militaries are getting easy, hopefully this carries over to bench.

arush
11-21-2012, 09:09 PM
Tell me about swiss bar curls.

IRBS
11-22-2012, 05:02 AM
Tell me about swiss bar curls.

I'll show u on Sunday. Nothin to it.

IRBS
11-23-2012, 06:06 PM
SQUAT

Squats:
Barx30
155x5x2sets
245x3
295x1
335x1
385x1
Briefs
425x1
475x1
515x1
560x2
595x2
Suit
630x1
645x1
Briefs only
560x4

GM's:
3 sets of 8

Leg Extensions:
3 sets of 20

RH's:
3 sets of 12

Back Raise:
60 reps

Good session. Suit work blew...was terrible, high, but weight was very fast. After training session talked with my training partner and I think I am going to ditch the gear for this meet and go raw, see what happens. Raw Elite at 275 is the goal, so we will see where I end up...

IRBS
11-25-2012, 01:32 PM
"Speed" BENCH

Floor Press:
Barx75
135x10
185x5
225x5
285x5x5sets

Incline DB Press:
85x15
105x15
105x10

Band Pressdowns:
100 reps

Standing DB Military:
3 sets of 10

Band Flys:
3 sets of 15

Abs:
50 reps

Swiss Bar Curls:
3 sets of 10

Sled Drags:
3 trips

Shoulders and elbows beat up from squatting Friday. Got through the session though pretty well. Angie beat me on curls and sled drags...Pulls Tuesday.

arush
11-25-2012, 04:33 PM
Just wait till I beat you at squat and deadlift!
You were awesome today. I can't wait till Tuesday!

IRBS
11-27-2012, 12:46 PM
DEADLIFT

Max Pull from 4in Blocks:
135x10
135x5x3sets
225x3
315x3
suit straps down
365x3
405x1
455x1
straps up
495x1
545x1
585x1
605x1 - around a 30lbs PR from this height, very solid pull

Sumo SLDL:
135x10
225x10x3sets

DB Rows:
3 sets of 10


DB Shrugs:
2 sets of 20

Up Down Planks (shoot me):
50 reps

Very good day pulling. 4in block elevation is by far my worst pulling height, it just has me in an awkward starting position. Hit 605, which is around 30-40lbs over my best from that height and only 10lbs under my 3rd attempt from my last meet, so my confidence in my pull is definitely up right now. If I can keep this up I will have a great pull at the meet and hopefully hit a solid PR.

T o m m Y
11-28-2012, 07:31 AM
strong PR man,goood work!

IRBS
11-28-2012, 11:23 AM
Bodybuilder Day

Seated Military Press:
barx50
95x10
135x10
185x10
205x10x2sets

CS Rows:
4 sets of 10

Lat Pulldown Rows:
3 sets of 12

BB Curls:
3 sets of 10

Side/Front Laterals:
3 sets of 10 each

Abs:
50 reps

Tri Pushdowns:
3 sets of 12

Done deal. Actually feeling pretty strong on the seated military presses...

IRBS
11-29-2012, 04:34 PM
SQUAT

Squats:
Barx a lot
155x5x2sets
245x3
295x3
335x3
Briefs
425x3
475x3
525x3x3sets
525x6 - combined the last 2 sets because my shoulder was killing me

SSB Good Mornings:
3 sets of 8

Squats:
135x50 - this sucked

Was supposed to do lunges but didn't. This gassed me pretty well...my shoulder is giving me fits right now. Pisses me off.

arush
11-29-2012, 09:54 PM
Take care of yourself--we don't want you broken!

IRBS
12-03-2012, 05:43 PM
BENCH

Bench:
Barx50
135x10
225x3
275x3
315x2
2-board
365x2
385x2
405x1
425x1

CG 3-board Bench:
315x15x2sets

Lat Pulldowns:
3 sets of 15

Tri Pushdowns:
3 sets of 15

Seated DB Military:
3 sets of 15

Was supposed to do shrugs and abs but just ran out of time and I have been gone all weekend on a bachelor party trip, so didn't have a lot of energy. The 425 was easy, was the number I was supposed to hit. I felt like I could've really had a good day but I haven't been eating as much as I should and am fighting a nagging cough, so just decided to call it there. I probably should've hit it for a double or triple...

IRBS
12-04-2012, 03:26 PM
DEADLIFT

Deadlift:
Barx50
135x10
135x5
225x3
315x3
405x2
Suit
455x2
495x2x3sets

Snatch Grip 2in Block Pull:
345x12x3sets

SSB Olympic Squats:
3 sets of 10

Back Raise:
50 reps

Coughing like crazy = not able to breathe, but I made it thru the session...

IRBS
12-07-2012, 03:23 PM
SQUAT

Speed Squat:
Barx30
155x5x2sets
245x3
295x3
335x2
385x2
Briefs
425x2
475x2
Suit
515x2
565x2x5sets
Reverse mini
635x2

SSB Front Squats:
25 total reps

GHRs:
3 sets of 12

Abs:
3 sets of 10

Good session. Weight felt heavy but moved pretty well. Speed was solid on all sets.

arush
12-07-2012, 07:26 PM
Hey--great work today! Watching you is very inspiring!

IRBS
12-09-2012, 01:30 PM
BENCH

Floor Press:
Barx50
Add 70lbs of chain
135x5
185x5
225x3
275x3
315x1
335x1
355x1
365x1

DB Military:
70'sx10
80'sx10
80'sx20

Band Pulldowns:
4 sets of 15

Band Pushdowns:
100 reps

Side Laterals:
100 reps

Hammer Curls:
3 sets of 20, 15, 10

Solid session. Shoulder still giving me some fits, but I made it thru. Brandon's shirted bench cycle is a bit different than the regular cube raw bench cycle. It gets more and more intense...gonna be good though.

IRBS
12-09-2012, 03:17 PM
Hey--great work today! Watching you is very inspiring!
Thanks Ang!

IRBS
12-11-2012, 03:32 PM
DEADLIFT

Speed Pulls:
Barx?
135x10x2sets
225x5
315x3
365x1
405x1x8sets, around 10sec between sets

2in Block Pulls, Snatch Grip:
1 set of 20, easier this time, will up the weight on this

SSB Olympic Stance Squats:
5 sets of 6

BB Shrugs:
3 sets of 15

Back Raise:
3 sets of 20

Lat Pulldowns:
4 sets of 15

Awesome session. I feel really good about my pull right now.

IRBS
12-13-2012, 11:45 AM
Bodybuilder Day

Seated Military Press:
Barx50
95x10
135x10
185x10
205x10
225x10

CS Row:
3 sets of 10

Side/Front Laterals:
3 sets of 8 each

DB Curls:
3 sets of 10

Pushdowns:
3 sets of 15

Good session. Militaries feeling stronger than ever...

IRBS
12-14-2012, 01:55 PM
SQUAT

Squats:
Barx10x3sets
155x5
245x3
295x3
335x1
385x1
425x1
475x1
515x1
550x1
575x1 - 50lbs raw PR
Reverse Miniband:
605x1

Squat repouts:
245x12
245x12
245x12

Reverse Hypers:
3 sets of 12

Back Raises:
60 reps

Best squat day of my life. I'll take a 50lbs PR any day. Was supposed to be a heavy full gear day, but only Glen could be here so just did the session raw. Once I was feeling good I just kept going. Very pleased. Knocking on 600 Rae's door for the first time ever.

arush
12-14-2012, 08:57 PM
Hey Will--great job! Can't wait to see you break 600!

IRBS
12-16-2012, 02:12 PM
BENCH

Bench:
Barx50
135x10x2sets
235x5
Add reverse Ave Bands
315x3
365x3
405x1
455x1
495x1
525x1 - had to stop here, shoulder...

Incline DB Press:
90'sx15
90'sx15
105'sx15

Band Pushdowns:
100 reps

Standing DB Military:
3 sets of 15

Band Flies:
3 sets of 15

Terrible session. My shoulder feels absolutely terrible. I'm frustrated...Incline work and overhead pressing dont really bother it as bad.

IRBS
12-18-2012, 01:10 PM
DEADLIFT

2in Block Pull:
135x10x2sets
225x3
315x3
365x3
405x1
455x1
495x1
555x1
suit on
605x1 - easy

Raw Sumo:
405x2x8sets

Leg Press:
3 sets of 20

DB Row:
2 sets of 20

Abs:
75 reps

I didnt have time to do shrugs, had to get back to the office. Really good session. I needed it after the crappy bench session. My whole session was supposed to be in the suit, but stayed raw up through my last work set and then threw it on for the 102.5% set, which was an easy pull. Feeling good about my deadlift for the first time in years...

IRBS
12-19-2012, 03:32 PM
Bodybuilder Day

DB Military:
4 sets of 20

Lat Pulldowns:
3 sets of 10

Side/Front Laterals:
3 sets of 10 each way

BB Curls:
3 sets of 10

Pushdowns:
3 sets of 10

Face Pulls:
3 sets of 10

Quick, nothing to see here, move along...lol

IRBS
12-20-2012, 04:26 PM
SQUAT

Squat:
Barx30
155x10
245x5
295x3
335x2
385x2 - hamstring popped and pulled hard on 2nd rep
Briefs
425x2
495x2
535x2
595x2 - was supposed to be 6 sets but had to stop due to tha hamstring getting worse

Tried to do assistance work and it wasn't happening with the hammie, so I just called it a day. Hopefully it's just pulled as not a big deal.

arush
12-20-2012, 06:26 PM
Huge beard last week: best squat day of your life
No beard today: injury
Conclusion: grow beard!!

Hope you heal well.

IRBS
12-23-2012, 12:50 PM
BENCH

Bench:
Barx50
135x12
225x5
275x3
315x3
365x1
405x1
Shirt
3-board:
455x3
2-board
495x2
1-board:
550x1 - projected opener
2-board:
585x1 - projected 2nd attempt

CG Bench:
325x3x3sets

Lat Pulldowns:
4 sets of 15

Straight Bar Pushdowns:
3 set of 15

Seated DB Military:
3 sets of 10

BB Shrugs
3 sets of 15

Abs:
50 reps

Solid session. First time in a shirt in a couple months. Went well considering I haven't handled any real weight in a while.

IRBS
12-23-2012, 03:22 PM
Huge beard last week: best squat day of your life
No beard today: injury
Conclusion: grow beard!!

Hope you heal well.

Haha well I lost the beard battle at home...guess I'll just have to work harder...Thanks Ang.

IRBS
12-28-2012, 11:55 AM
SQUAT

Squats:
Barx10x3sets
155x5
245x5
295x3
335x2
385x2x8sets

Leg Press:
4 sets of 20

Reverse Hypers:
3 sets of 12

DB SLDL:
3 sets of 10

Still having hamstring and knee issues so I did the raw programming today instead of the geared. Went well, weight was light am felt good, but the knee gave me trouble today. Hamstring still tight but ok.

IRBS
12-30-2012, 02:37 PM
BENCH

Bench:
Barx50
135x12
185x5
225x5
275x3
315x3
3-board
365x3
405x2
455x1
475x1
495x1 - Raw PR

Seated Miitary Press:
135x12
185x12x3sets

Band Pulldowns:
4 sets of 20

Band Pressdowns:
100 reps

Very good session.

IRBS
12-31-2012, 11:30 AM
DEADLIFT

Speed Pulls:
135x8x2sets
225x5
275x3
315x1
365x1
Suit
405x1
495x1x8sets (10sec between "sets")

4in block Pull, Snatch Grip:
405x8x2sets

Pause Deadlifts:
225x6x3sets

BB Shrugs:
315x20x2sets

Lat Pulldowns:
4 sets of 15

Awesome session.

IRBS
01-02-2013, 01:00 PM
Bodybuilder Day

Standing Military Strict Press:
barx10x3sets
95x10
135x8
155x5
185x5
205x3
225x3
245x1 - actually a strict military PR, no leg drive
135x20

Rows:
4 sets of 10

Side Laterals:
4 sets of 10

DB Curls:
3 sets of 10

Quick session. Very good though. Felt strong. My overhead is up, without training to get it stronger.

IRBS
01-04-2013, 02:20 PM
SQUAT

Squat:
Barx10x3sets
155x5x2sets
245x3
295x3
335x1
385x1
425x1
Briefs:
500x1
565x1
Suit:
605x1
655x1
700x1 - opener around here, really solid squat.

Good session. Very pleased with equipped squats. Should be set up or a PR at the meet

IRBS
01-06-2013, 03:20 PM
BENCH

Floor Press:
Barx50
135x10x3sets
225x5
275x3
315x1
365x1
405x1
435x1 - PR
315x15 - rep PR

Incline DB Press:
3 sets of 15

Band Pushdowns:
100 reps

Standing DB Military:
3 sets of 10

Band Flies:
3 sets of 15

Abs:
50 reps

Solid session. Under 4 weeks out, things going very well.

IRBS
01-08-2013, 03:38 PM
DEADLIFT

3/4in Block Pull:
135x10
225x5
275x3
315x3
365x1
405x1
Suit
455x1
495x1
545x1
585x1 - will open around here

Raw Sumo:
405x4
315x4

BB Shrugs:
315x15
405x15x2sets

Leg Press:
2 sets of 20

Planks:
3 sets to failure

Good session, didn't feel very strong today, so it was a goo day to hit an opener and shut it down. Meet PR is all that matters.

IRBS
01-11-2013, 04:06 PM
Thurs: Bodybuilder Day

Incline DB Bench:
4 sets of 20

Lat Pulldowns:
4 sets of 10

Side/Front Laterals:
3 sets of 8 each plane

CS Rows:
3 sets of 10

Band Pushdowns:
100 reps

EZ Curls:
3 sets of 10


Fri:

SQUAT

Squat:
Barx10x3sets
155x5x2sets
245x5
335x1
385x3
425x3x4sets

Reverse Hypers:
3 sets of 15

Back Raise:
4 sets of 12

Abs:
80 reps

IRBS
01-13-2013, 02:36 PM
BENCH

Bench:
Barx50
135x10
225x5
275x3
315x3
365x1
405x2
2-board:
455x1
Add shirt
2-board:
495x1
550x1
570x1
585x1

CG Bench:
365x3
3-5x3x2sets

Lat Pulldowns:
3 sets of 15

Pushdowns:
4 sets of 15

Standing DB Military:
3 sets of 10

DB Shrugs:
3 sets of 12

Abs:
3 sets of 25

Solid session. Bench felt good. Took opener, an projected 2nd and 3rd attempts to a 2-board today. Weights moved well.

3 weeks...

IRBS
01-14-2013, 12:41 PM
DEADLIFT

4in Block Pull:
135x5x3sets
225x3
315x3
405x1
455x1
Suit
495x1
545x1
600x1
635x1
650x1

Reverse Hypers:
3 sets of 15

Back Raises:
3 sets of 10

Abs:
75 reps

Awesome day. Pulled projected 3 attempts from 4in block. This is my weakes pulling position and 650 is a 45lbs PR, so meet is looking good. I have never felt this confident in my Deadlift.

IRBS
01-18-2013, 03:09 PM
SQUAT

Squat:
Barx10x3sets
155x5x2sets
245x3
335x1
385x1
Briefs:
425x1
475x1
515x1
565x1
Suit:
605x1
655x1
700x1 - opener
Reverse Miniband:
745x1

Back Raiaes:
3 sets of 15

Abs:
3 sets of 25

Last heavy session until the meet, feel very confident right now. 2 weeks out...

arush
01-19-2013, 05:05 AM
Hey, super job! All this work is gonna pay off soon!

IRBS
01-19-2013, 04:50 PM
Hey, super job! All this work is gonna pay off soon!

Thanks Ang!

IRBS
01-20-2013, 02:17 PM
BENCH

Bench:
Barx50
135x10x2sets
225x5
275x3
Foam board
315x1
365x1
405x1
Shirt
2-board
455x1
495x1
1/2-board:
550x1 - opener

Lat Pudowns:
4 sets of 15

Pushdowns:
3 sets of 15

DB Bench:
3 sets of 20, 10, 10

Abs:
100 reps

Ready for the meet.

IRBS
01-22-2013, 11:53 AM
DEADLIFT

Deadlift:
135x10x2sets
225x5
325x8

Shrugs:
3 sets of 20

Back Raise:
3 sets of 20

Abs

Last deadlift until the meet. In the home stretch.

IRBS
01-26-2013, 08:40 AM
SQUAT

Squats:
Barx30
155x8
245x5
295x3
345x2x2sets

Back Raises:
3 sets of 15

Lat Pulldowns:
A couple sets

Abs:
2 sets of 20

IRBS
01-27-2013, 02:15 PM
BENCH

Floor Press:
Barx50
135x10
225x8
275x3
315x3
365x1
225x10

Lat Pulldowns:
3 sets of 15

Pushdowns:
3 sets of 15

Side/Front Laterals:
3 sets of 12 each

Bi's:
3 sets of 10

Last real training session till the meet. Wil do 2 blood flow session this week but nothing major. Less than a week out!

IRBS
01-29-2013, 09:45 AM
Blood Flow Workout

3 times Through:
Lat Pulldowns: 12 reps
DB Incline: 12 reps
Side Laterals: 12 reps
Band Pushdowns: 15 reps

4 days out...

IRBS
02-03-2013, 04:12 AM
So, the meet went ok, didn't bomb, but definitely left around 75-100lbs out there. Was fighting the gear all day. Time to focus on raw and hit a raw meet. I'm just getting frustrated with getting 100lbs out of multiply briefs and suit and 100lbs out of a multiply shirt. I think I'm getting burned out on "figuring out the gear."

So, 2 years go I trashed my back after going 760-560-640, 1960@275. In July 2012 I competed for the first time in 2 years and went 660-550-615, 1830@275 (weighed 281 on meet day). Here is how today went:

Squat:
Warmups felt great, especially raw. 700 opener missed on depth, got forward on my toes out of the rack and couldn't get back. 700 second attempt, sat in the hole for around 10mins, but good lift. Called it a day there. Just wasnt my day on squat. 40lbs post injury PR from July tho.

Bench:
Felt like garbage but weights moved quick. 550 opener was red lighted due to butt coming up just slightly, retook it on my second and got it. 570 3rd attempt, just couldn't get back under it, stalled about 4-board. I've had a shitty bench cycle due to my shoulder shitting the bed a bit half way thru. But, still in the meet.

Deadlift:
My back was locking up hard at this point so I was having to be careful warming up. 600 opener was fast and easy. 625 second was good but a tough lockout. Took 645 for a 5lbs all time Deadlift PR and just couldn't lock out the last 3 inches. The 625 was a 10lbs post injury PR.

So, 1875 total. 45lbs PR from last meet. I'll take it. I also weighed in at 268 fully clothed and was mid 260's on meet day, 15lbs lighter and leaner from July.

arush
02-03-2013, 08:36 AM
Hey Will! Nice job yesterday. And thanks for taking such good care of me during all the training and at the meet!

IRBS
02-03-2013, 06:27 PM
Hey Will! Nice job yesterday. And thanks for taking such good care of me during all the training and at the meet!

You did great, any time Ang!

IRBS
02-08-2013, 06:42 PM
Recovery Work

Tuesday:
Reverse Hypers
Lat Pulldowns
CS Rows
Side Laterals
Band Pushdowns
Curls

Friday:
Leg Press: 4 sets of 20, 20, 10, 10
GHRs: 3 sets of 15
TKEs: 3 sets of 30
Abs: 4 sets of 20
Reverse Hypers: 2 sets of 12

Just some recovery and blood flow work this week. Raw cycle starts Sunday. I am eyeing a raw meet in 10 weeks. I would like to total raw Elite by next December. I'm pretty close based on gym numbers, just need to convert that to meet numbers.

IRBS
02-10-2013, 03:52 PM
BENCH

Cube Max Effort Bench

Close Grip Floor Press:
Barx50
135x10
225x5
275x3
315x3
365x1
405x1
415x1 - no elbow sleeves PR lol

CG Bench:
225x15
225x20

Lat Pulldowns:
3 sets of 12

Band Pushdowns:
100 reps

DB Shrugs:
3 sets of 15

Standing DB Military:
3 sets of 10

Great first session back. I am doing the entire cycle close grip and with no elbow sleeves. I have used elbow sleeves for the past 6-7 years, never benching without them. Time to ditch the comfort blanket.

arush
02-10-2013, 08:13 PM
Good to see you doing some actual work in the gym again. Hahaha!

IRBS
02-10-2013, 08:17 PM
Good to see you doing some actual work in the gym again. Hahaha!

LOL!! Oh you got jokes???

Haha, I figured it was about time to do something productive......

IRBS
02-12-2013, 04:29 PM
DEADLIFT

Cube Rep Day

Deadlift:
135x10x2sets
225x5
315x3
365x3
405x3x3sets

4in Block Pull:
440x3
405x3

SSB Olympic Squats:
3 sets of 8

GHRs:
40 reps

Back Raise:
Only got a portion of the 50 reps done, had to go get my daughter from school

First Deadlift day back and it felt horrible, haha. Body weight is still down a bit and I was dragging and stiff. It will pick up though. Just trying to get the work in. Feels good to be training again though.

IRBS
02-14-2013, 11:25 AM
CUBE Bodybuilder Day

Seated Military Press:
barx30
95x10
135x10x5sets

Side Laterals:
3 sets of 10

Lat Pulldowns:
3 sets of 10

Band Pushdowns:
3 sets of 25

BB Curls:
3 sets of 10

Rear Delts:
a few sets with bands

All I had time for. In and out in 30mins.

IRBS
02-15-2013, 04:55 PM
SQUAT

Cube Speed Day

Squats:
Barx10x5sets
155x5x3sets
245x3
295x3
335x3
365x3x3sets
Reverse Miniband
425x2

SSB Squats:
I did a few sets but my knees were killing me, moved on

Leg Press:
3 sets of 20

Reverse Hyper:
3 sets of 10

Band Pull Throughs:
2 sets of 20

Abs:
3 sets of 20

Ok session. Still very stuff and knees hurting, but I got the work in. I should start feeling better in the next week or so when I et my weight back up a little. Not terrible for first day back to squatting.

IRBS
02-17-2013, 02:26 PM
BENCH

Cube Rep Day

CG Bench:
Barx50
135x12
225x5
275x3
315x3x2sets
335x3x2sets
365x5

Incline DB Press:
85'sx20x2sets

CG Bench:
3 sets of 12

DB Flies:
3 sets of 10

Straight Bar Pushdowns:
5 sets of 20

Tris are gassed!!! Everything felt pretty good. The uptick I'm volume had my tris fried by the time I got to CG bench the second time. Started with 225 and only got 6, dropped to 135 to finish that set and did the next 2 sets with 185, haha. Feel pretty good.

IRBS
02-19-2013, 03:26 PM
DEADLIFT

Cube Speed Deadlift Day

Deadlift:
135x10x2sets
225x5
315x3
365x1x10sets (all done consecutively as 1 big set)

4in Block Pull, Snatch Grip:
315x20

Olympic Squats:
3 set of 8

Superset:
1) BB Shrugs: 3 sets of 12
2) Back Raise: 3 sets of 15
3) Lat Pulldowns: 3 sets of 12

Killer session.

IRBS
02-21-2013, 11:26 AM
Cube Bodybuilder Day

Seated Military Press:
barx10
95x10
135x10
185x10x3sets
135x20

CS Rows, Low Handle:
3 sets of 10

Side/Front Laterals:
3 sets of 10 each

Face Pulls:
3 sets of 10

Pushdowns:
3 sets of 10

BB Curls:
3 sets of 10

Reverse Grip Curls:
3 sets of 10

Band Pushdowns:
3 sets of 20

CS Rows, High Handle:
2 sets of 10

CS Rows, High Handle, Reverse Grip:
2 sets of 10

I think that was all. Good session. Jay Cutler aint got nothin on me!!

IRBS
02-23-2013, 08:30 AM
SQUAT

Cube Max Day

Squats:
Barx30
155x5x3sets
245x3
295x2
335x2
385x2
420x2
445x2
475x1
485x1 (just up to 92.5% today)
425x6 - had more in the tank this was fun

SSB GMs:
3 sets of 8

Leg Press:
3 sets of 20

Reverse Hypers:
3 sets of 12

Back Raise:
60 reps

Solid day, felt strong. Wore Olympic shoes and they were throwing me off all day pitchin me forward, will go back to chucks next week.

IRBS
02-24-2013, 01:45 PM
BENCH

Cube Speed Day

Floor Press:
Barx50
135x10
225x5
285x5x5sets

Incline DB Press:
3 sets of 15

Band Press Down:
100 reps

Abs:
60 reps

Solid day.

J L S
02-25-2013, 09:02 AM
So, the meet went ok, didn't bomb, but definitely left around 75-100lbs out there. Was fighting the gear all day. Time to focus on raw and hit a raw meet. I'm just getting frustrated with getting 100lbs out of multiply briefs and suit and 100lbs out of a multiply shirt. I think I'm getting burned out on "figuring out the gear."

I used to follow your training on the animal pak boards will and I thought all hell was breaking loose when I saw you start 'speed benching.'

with that statement above I definitely know the Zombie Apocalypse is coming now!

Only joking man, good job on the meet regardless of the issue's, Its good to see you are still lifting even with the back problems

IRBS
02-25-2013, 12:30 PM
I used to follow your training on the animal pak boards will and I thought all hell was breaking loose when I saw you start 'speed benching.'

with that statement above I definitely know the Zombie Apocalypse is coming now!

Only joking man, good job on the meet regardless of the issue's, Its good to see you are still lifting even with the back problems

haha thanks man.

IRBS
02-26-2013, 03:51 PM
DEADLIFT

Cube Max Effort Day

4in Block Pull:
135x10x3sets
225x5
315x3
365x1
405x1
455x - had to stop here, back killing me

Sumo SLDL:
3 sets of 10

CS Rows:
3 sets of 10

DB Shrugs:
2 sets of 20

Power Cleans:
135x10x2sets
185x1
205x1

Abs:
3 sets of 25

Back killing me today. Been sick and got a shot yesterday of penicillin. Figure I should shut it down due to how my low back was pulling. Did mess around with some cleans since we got some bumpers and a new Rogue OLY bar in. It was fun, haven't done them in a while haha.

IRBS
03-02-2013, 01:45 PM
SQUAT

Cube Rep Day

Squat:
Barx30
155x5x3sets
245x3
295x4
335x3
395x3 - had to stop here, knees and back killing me

GMs:
3 sets of 10

Back Raises:
3 sets of 20

BW Wide Stance Box Squats:
5 sets of 10

Abs:
3 sets of 20

Having some terrible knee pain lately. I have been squatting with a closer stance, I may go back out wide and to a box and see if that help. Getting pretty frustrated.

IRBS
03-03-2013, 02:46 PM
BENCH

Cube Max Effort Bench

CG Bench:
barx50x2sets
135x15
225x5
275x5
foam board
315x3
365x1
385x1
405x2 - missed 3rd, this is still a CG PR

3-board Bench:
325x12x2sets
325x11

Lat Pulldowns:
3 sets of 15

Straight Bar Pushdowns:
4 sets of 15

Standing DB Military Press:
3 sets of 10

BB Shrugs:
3 sets of 15

Solid session. Bench feels pretty good, still going well with the CG cycle. I feel like this will transfer over well to my regular bench.

IRBS
03-04-2013, 07:37 AM
So, just some thoughts, more for my own good than anything else.

My knees have become a big problem for me. I have never had any real knee pain besides some slight discomfort in the past. After my last meet, equipped, I decided I was going to do some completely raw work for a while and would move my squat stance in. In gear I typically squat fairly wide. Being 6'3, I try to have as big of a base as I can. I moved my stance in to slightly outside of shoulder width and have had knee pain ever since. I am used to low back pain becuase of the issues I have dealt with there for years and years (even before powerlifting). The knee pain is new.

I have talked to my training partners and have come to the conclusion that 1. I need to move my stance back out wide, 2. that I may squat to a box for a while sitting as far back as I can, which will shift the load to my hips and off of my knees, and 3. Still throw briefs on to train in. I'm not completely sold on briefs back on yet, but if it keeps me squatting I dont care.

Also, I need to get my bodyweight back up. I have let it drift down to 258-262, or close to that range with occasions slightly higher and slightly lower. I really need to be 275+ to really be as strong as I want to be. So, I am going to really make an effort to get my bodyweight back up. It started falling off back before the meet. I can make excuses for it, but thats gay. I'll just say I'm going to be eating more and leave it at that. I am picking up my cow portion next weekend. 65lbs of beef in the freezer will help.

As for the meet, I'm still doing it. I'll figure these injuries/nagging pains out and get them corrected ASAP. I want to still do the meet raw, but I'll just have to see how the training plays out. I didnt train raw at all during my last cycle and hit an all time raw squat PR, so I'm not convinced I need to train 100% raw all the time to get my squat up, I do however need to get my bodyweight up.

Ok, enough of this whining, time to get to work.

IRBS
03-05-2013, 03:39 PM
DEADLIFT

Cube Rep Day

Deadlift:
135x10x2sets
225x5
315x3
365x3
405x3
465x3
465x6

2in Block Pull, Snatch Grip:
295x10
295x6 - had to stop, back not cooperating

GHRs:
3 sets of 10

Lat Rows:
3 sets of 10

Abs:
50 reps

Really horrible day. My low back is just in bad shape. I'm getting very frustrated. I had trouble from 315 on. Even 225 was slow. Was supposed to pull 2 sets of 3 at 465 but got pissed off and pulled 6 on my last set. I'm just angry.

IRBS
03-07-2013, 05:23 PM
Bodybuilder Day

Seated Military Press:
Barx50
95x10
135x10
185x5
205x5
225x5

CS Rows:
3 sets of 10

Lat Pulldowns:
3 sets of 15

Side Laterals:
3 sets of 10

Straight Bar Pushdowns:
3 sets of 20

Hammer Curls:
3 sets of 12

Pump day.

IRBS
03-08-2013, 05:34 PM
SQUAT

Cube Speed Day

Box Squats:
Barx10
155x10x2sets
245x5
335x2x5sets
385x2 reverse mini

Leg Press:
4 sets of 20

GHRs:
3 sets of 12

Abs:
3 sets of 25

I think I did something else, can't remember. Knees didn't hurt me today, wide stance to a box is a winner for now.

IRBS
03-10-2013, 02:13 PM
BENCH

Cube Rep Day

CG Bench:
Barx60
135x10
225x5
275x3
315x3
355x3
365x3
375x3

Seated Militry Press:
135x10
185x10x3sets

Lat Pulldowns:
4 sets of 15

Band Pushdowns:
100 reps

Side Laterals:
100 reps non stop

Solid day. I've never close griped 375 for 3, so that was cool ha. Bench feeling strong.

IRBS
03-12-2013, 05:07 PM
DEADLIFT

Cube Speed Day

Deadlift:
135x10x2sets
225x5
315x3
375x1x8sets

2in Snatch Grip Block Pulls:
1 set of 20

Leg Press:
5 sets of 6

BB Shrugs:
3 sets of 15

GHR Back Raise:
30 reps

Lat Pulldowns:
30 reps

Ok day, didn't feel great but the work wasnt all that hard.

IRBS
03-14-2013, 05:31 PM
Bodybuilder Day

Standing Military Press:
Barx10x2sets
95x10
135x8x3sets

CS Rows:
3 sets of 10

Side Laterals:
3 sets of 10

Lat Pulldowns:
30 reps

BB Front Raise:
3 sets of 8

Band Pushdowns:
3 sets of 25

Curls:
3 sets of 10

I think that was it. Shoulder feeling a little right so kept the Militaries light.

IRBS
03-15-2013, 05:36 PM
SQUAT

Box Squats:
Barxa bunch
155x5x2sets
245x3
295x3
Briefs
335x1
385x1
425x1
475x1
515x1 - no box

Drop set, raw, box squats:
245x12x3sets

Leg Press:
3 sets of 20

Reverse Hypers:
3 sets of 12

Back Raise:
60 reps

Pull-ups:
5 sets of 5

No knee pain again. So that was good. Still don't feel very strong. Just gonna keep plugging away.

IRBS
03-17-2013, 01:14 PM
BENCH

Cube Speed Day

Floor Press:
Barx70
135x10
225x5
275x3
325x3x2sets
275x3x5sets

Incline DB Press:
3 sets of 15

Pushdowns:
4 sets of 25

Standing Militaries:
4 sets of 6

Flys:
2 sets of 10

Felt weak today. Played golf yesterday.

IRBS
03-19-2013, 04:54 PM
DEADLIFT

Cube "max" day

1 3/4in block pull:
Double overhand
135x8x2sets
225x5
275x3
315x2
365x1
405x1
Mixed grip
455x1
495x1 - nothing special but my heaviest pull since the meet, still battling back issues

Sumo Deadlift:
8 sets of 2, very short rest periods

CS Rows:
3 sets of 15

BB Shrugs:
3 sets of 15

GHRs:
3 sets of 10

Abs:
3 sets of 25

Didn't feel super strong or anything today but still my heaviest pull since the meet. Low back still just doesn't feel right. No real bad pain, but my confidence in my back is just not there so I am timid when I pull tryin to protect it...

Also been on CarbNite for almost 2 days, trying to lean out a bit since I'm obviously not making strength gains.

IRBS
03-22-2013, 03:55 PM
SQUAT

Cube Rep Day

Box Squat:
Barx10x3sets
155x5
245x3
295x3
335x3
385x3
425x10

GHRs:
3 sets of 12

Leg Press:
1 set of 50

Side Laterals:
4 sets of 12

DB Military:
3 sets of 12

BB Curls:
3 sets of 10

EZ Bar Curls:
3 sets of 10

Really good squat day for me. Bodyweight was 252 this morning, 425x10 is a rep PR and I had a couple more in the tank.

IRBS
03-24-2013, 01:46 PM
BENCH

CG Bench:
Barx30
135x10
135x5
225x5
275x3
1-board
315x3
345x2
365x1
385x1
405x1

CG Bench:
315x3x3sets

Lat Pulldowns:
3 sets of 15

DB Bench:
3 sets of 12

Band Pushdowns:
4 sets of 20

Face Pulls:
3 sets of 12

IRBS
03-27-2013, 07:19 PM
BACK and BI'S

Lat Pulldowns:
5 sets of 15, 15, 12, 12, 10

CS Rows Low Handle:
3 sets of 10

CS Rows Low Handle:
3 sets of 10

1 Arm Rows:
2 sets of 12

CG Pulldown Rows:
2 sets of 12

DB Curls:
3 sets of 10

EZ Curls:
3 sets of 15

Reverse Grip Curls:
3 sets of 10

Reverse Grip High Handle CS Rows:
2 sets of 20

Going to chill out on the Deadlift for a while and try to let my low back recover some. This was a really fun training session, a lot of work done. Felt good. BW dipped to 246 yesterday, carbed up tonight and bloated to 255! I was 249ish Pre carbs so a nice little 5-7lbs bloat when I'm done. Back to zero carbs tomorrow. Definitely leaning out.

arush
03-28-2013, 08:45 AM
Hope your back recovers well! And you should really post some progress photos here--the whole world wants to see!

bald bull
03-28-2013, 02:57 PM
LOOKING GOOD BROTHER

IRBS
03-28-2013, 06:58 PM
Hope your back recovers well! And you should really post some progress photos here--the whole world wants to see!

Ha!!! No way!

IRBS
03-29-2013, 01:52 PM
SQUAT

Box Squats:
Barxabunch
155x3x2sets
245x2
295x2
335x2
395x2x8sets

Leg Press:
2 sets of 30

Band Leg Curls:
2 sets of 20

DB Curls:
3 sets of 10

Straight Bar Pushdowns:
3 sets of 12

BB Curls:
3 sets of 10

Band Pushdowns:
3 sets of 25

Good session. Box squats with a wide stance are feeling good. No pain when squatting right now which is nice.

IRBS
03-31-2013, 04:02 PM
BENCH

Cube Rep Day

CG Bench:
Barx60
135x10
225x5
275x5
315x5
365x1x5sets

Standing Military Press:
135x12x4sets

DB Bench:
3 sets of 8

Band Pushdowns:
4 sets of 20

IRBS
04-01-2013, 09:13 AM
Diet/Bodyweight Update:

Bodyweight was 245 this morning. Last night I was around 248. When I started I was floating between 260-265 so I am down 15-20lbs, mostly water, but hopefully some fat too, haha. Overall I feel pretty good. I do run out of gas a bit late in the day. I will keep pushing the diet mode I am currently on for another week or so and then will probably transition to something a bit more strict, but still zero carb based. I have yet to add cardio, so thats another card I can play as this evolves.

I am definitely getting leaner. This is a nice change of pace as it allows me to seperate from the numbers of training for powerlifting and train to train and have fun without so much worry on what my numbers are looking like. I am still using the numbers I set my cycle up on 7 weeks ago when I was 265-270 and making it through the sessions. Yesterdays bench session felt heavy and slow, but as I close in on 20lbs of weight being gone I will have to adjust my numbers. I have 2 more weeks and then I will lay out my next training cycle.

IRBS
04-02-2013, 02:50 PM
DEADLIFT

Cube Speed Day

Deadlift:
135x10
135x5
225x5
315x5
385x1x8sets (30sec rest between sets)

Pull-ups:
BWx20 wide grip
BWx5x4sets different grips

CS Rows:
3 sets of 8

Pulldown Rows:
3 sets of 10

BB Curls:
4 sets of 8

DB Preachers:
3 sets of 8

EZ Bar Curls:
4 sets of 10

Good session.

IRBS
04-04-2013, 12:24 PM
SHOULDERS

Seated BB Military Press:
barx30
95x10
135x10
165x10
185x8
205x8
225x7

Seated DB Military:
65'sx12
75'sx12
75'sx12

Superset:
a) Side Laterals: 3 sets of 10
b) BB Front Raise: 3 sets of 10

BB Upright Rows:
4 sets of 10

BB Shrugs:
3 sets of 15, 15, 20

Good session. Was pretty tired by the last set of BB Military Press. Still managed a solid set of 7. Bodyweight this morning was 244. Tonight I get my weekly carb up and have a heavy squat day tomorrow. Hopefully it goes well.

IRBS
04-05-2013, 01:30 PM
SQUAT

Box Squats:
Barx10x3sets
155x5x2sets
245x3
295x3
335x1
385x1
425x1
475x1

Leg Press:
Progressively heavier sets of 20, 15, 15, 10, 10

Band Leg Curls:
3 sets, high reps

SLDL:
3 sets of 8

Prowler Pushes:
3 trips

Ok session. Nothing spectacular. Weight felt heavy so I didn't push it. Body weight was 245 this morning.

IRBS
04-07-2013, 03:10 PM
BENCH

Bench:
Barx50
135x10x2sets
225x5
275x5
315x5
275x5
225x5x2sets
225x28

Incline BB Bench:
4 sets of 10

DB Bench:
3 sets of 10

Band Pushdowns:
4 sets of 20

Reverse Grip Pushdowns:
3 sets of 10

Straight Bar Pushdowns:
3 sets of 10

DB Fly's:
3 sets of 10

Prowler:
3 trips

28 with 225 is a PR, should've went for 30 but it would've been hit or miss on those last 2 reps.

IRBS
04-09-2013, 04:16 PM
BACK AND BI's

Hotel Workout

30mins Treadmill

Prone Rows:
4 sets of 10

DB Rows:
4 sets of 10

Rear Raises:
4 sets of 10

DB Curls:
3 sets of 10

Seated DB Curls:
3 sets of 10

Hammer Curls:
Ran the rack down from 40 on the first set and from 30 on the second set

Today:

30min of cardio.

arush
04-09-2013, 06:16 PM
Good job keeping up with it while traveling!

IRBS
04-11-2013, 12:46 PM
Good job keeping up with it while traveling!

Doin my best!

30mins AM Cardio

SHOULDERS

Seated Military Press:
barx10x2sets
95x10
135x10
165x8
185x8
205x8

Seated DB Military Press:
3 sets of 10

Side Laterals:
3 sets of 10

BB Shrugs:
3 sets of 15

Face Pulls:
3 sets of 12

Front Barbell Raise:
3 sets of 8

Solid session. Felt pretty good today. Tightened the diet up a bit more. Abs starting to show up better, veins in quads, generally getting leaner all over. Going as planned so far. This is my first week of adding cardio, which will continue to increase as I move forward.

IRBS
04-12-2013, 01:46 PM
AM Cardio:
30mins

SQUAT

SSB Box Squat:
Barx10
155x10
245x6
295x6
335x3
385x3
425x3
245x12

Leg Press:
4 sets of 15
1 rest pause set of 10, 10, 8, 5, 5

SLDL:
4 sets of 10

Sled Drags:
4 trips down and back

Solid session. BW was 242 this morning.

IRBS
04-14-2013, 02:11 PM
BENCH

Incline DB Press:
Warmups
90'sx10x4sets
105'sx10

Incline BB Bench:
135x10
225x10x3sets

Flat Banch:
225x5x5sets (moderate grip, rest pause style)
135x12x2sets wide grip

Straight Bar Pushdowns:
5 sets of 10

Reverse grip Pushdowns:
3 sets of 10

Overhead Rope Extentions:
3 sets of 10

Push-ups in the Rack:
3 sets of 20, 20, 17, 8 (rest pause style)

No cardio today. Was 241 yesterday, carbed up last night and was 242.5 today. Getting leaner. Everything is progressing nicely.

IRBS
04-16-2013, 11:59 AM
AM Cardio:
40mins

BW: 240

DEADLIFT

Deadlift:
no belt, double overhand:
135x10x2sets
225x5
315x3
365x1
405x1
add belt and mixed grip:
455x1
495x1
545x1

BB Bent Rows:
135x10
225x8x3sets

CS Rows, Low Handle:
3 sets of 10

Lat Pulldowns:
3 sets of 10

BB Curls:
4 sets of 10

DB Curls:
3 sets of 8

EZ Curls:
3 sets of 10

Hammer Curls:
1 rest pause set of 12, 10, 8, 8

Really good training session. 545 was a pretty easy pull considering dropping 25lbs so far on the diet. I also havent pulled in 3 weeks (I think) so my back felt really good. Was 240.0 on the dot this monring so I will probably drop into the 230's this week. Feeling really good overall, nothing hurts, and I feel fairly strong. I am really enjoying the change in training right now. I think its what I needed to get re-motivated. I will push the diet as hard as I can. I dont know where I will end up, but I want to push the fat loss harder than I ever have before so I am thinking I may even be below 220 before its all said and done, just depends on how fat I am, haha!

IRBS
04-18-2013, 12:31 PM
BW: 238ish

SHOULDERS

Seated DB Military:
30'sx10
40'sx10
60'sx20
75'sx10
90'sx10
105'sx10

Side Laterals:
4 sets of 10

DB Front Raise:
3 sets of 10

Seated DB Shrugs:
3 sets of 10

Face Pulls:
3 sets of 10

BB Shrugs:
3 sets of 10

Upright Rows:
3 sets of 10

Standing BB Military:
3 sets of 10, 10, 8

Delt Complex:
1 round

I did more volume than I realized today, haha. Good session.

IRBS
04-19-2013, 05:07 PM
SQUAT

SSB Box Squat:
Barx10x2sets
155x10x2sets
245x5x3sets
295x5x3sets

Leg Press:
4 sets of 10
Rest Pause set of 20, 10, 10, 8

GHRs:
3 sets of 10

Abs: 3 sets of 15

BW was 236.5 this morning. Carbing up tonight.