Deep South Barbell - IRBS Training

[IRBS]

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]

Impressive dude. Can i ask what a ytl is?

[IRBS]

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]

raw bench is looking strong man!

[IRBS]

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]

haha waste away to nothing at 260ish! wish i had that luxury! nice benching

[Coke]

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]

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]

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]

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]

Way to resume the squats, fine benching as well man.

[IRBS]

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]

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]

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]

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]

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]

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]

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]

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]

Benching is on point guy.

[IRBS]

working 60+ hour weeks, grad school, and getting ready for hunting season...training is in dust mode, LOL

[IRBS]

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]

Holy crap....I was wondering where you have been. It's boom from the forvm..not sure if you remember me!

[IRBS]

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]

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?