Deep South Barbell - IRBS Training

[Coke]

LOL in a good way or bad??

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

[IRBS]

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]

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]

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]

Getting closer to the meet, starting to get antsy.

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

[IRBS]

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]

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]

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]

Excellent day on the bench.

[IRBS]

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]

nice will. Pretty well timed by the looks of things aswel. Hope that suit works out well for you!

[IRBS]

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]

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]

Awesome last session...going into the meet confident.

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

[IRBS]

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]

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]

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]

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]

Still pulled off good numbers man, props overall!!

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

[IRBS]

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]

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]

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]

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]

We are closing on our new house this week and moving

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

[IRBS]

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

Thanks Coke