Deep South Barbell - IRBS Training

[IRBS]

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]

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]

Solid work indeed with the squats man.

[IRBS]

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]

When is your next meet man?

[IRBS]

SPF Georgia meet on July 28th

[Powerdawg]

Looks like a big total coming in July!

[IRBS]

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]

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]

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]

Good job all around Will, make no mistake.

[IRBS]

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]

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]

Holding on strong with the super squats.

[IRBS]

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]

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]

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]

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]

overall very solid

No joke, very impressive bro!

[IRBS]

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]

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]

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]

Glad to see the post injury numbers, awesome!

[IRBS]

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]

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.