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Thread: Deep South Barbell - IRBS Training

  1. #1
    Cube Method Tester IRBS's Avatar
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    Deep South Barbell - IRBS Training

    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. 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.

  2. #2
    Cube Method Tester IRBS's Avatar
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    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.

  3. #3
    Cube Method Tester IRBS's Avatar
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    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.

  4. #4
    WBB Team Captain Coke's Avatar
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    Good luck with the Elite this summer and your overall goals in general, including the team at Deep South Barbell.

  5. #5
    Cube Method Tester IRBS's Avatar
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    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.

  6. #6
    Senior Member Powerdawg's Avatar
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    Looking good Will. Look forward to seeing you lift over here at the Ga meet!
    Owner Khaos Barbell in Auburn, Ga
    SPF Ga State Chairman
    Elite total at 198, 220 and 242
    Pro total at 242

  7. #7
    Powerlifter/Strongman J L S's Avatar
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    nice job on the squat, good to see you posting somewhere again
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  8. #8
    Cube Method Tester IRBS's Avatar
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    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.

  9. #9
    I Wanna Be Strong(er)
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    Whats up stranger!?

    Strong work man!
    Get Strong(er)
    http://www.wannabebig.com/forums/sho...58#post2340758
    "You Were Born Small & Weak....But Nobody Said You Have To Stay That Way"

    "Gain weight - this is almost impossible to recommend right now. The whole world is on a skinny jeans kick and visible abs are "in". What is also in-style is not being a narcissitic pussy. Performance trumps looks EVERYTIME. Just ask the next woman you sleep with" Jim Wendler

  10. #10
    Powerlifter/Strongman J L S's Avatar
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    nice floor presses
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  11. #11
    Cube Method Tester IRBS's Avatar
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    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.

  12. #12
    Cube Method Tester IRBS's Avatar
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    Put my squat and deadlift cycle together or the meet. Now I just gotta make it through it healthy and hit some PRs.

  13. #13
    Powerlifter/Strongman J L S's Avatar
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    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!?
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  14. #14
    Cube Method Tester IRBS's Avatar
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    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.

  15. #15
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by IRBS View Post
    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!

  16. #16
    Cube Method Tester IRBS's Avatar
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    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.

  17. #17
    Cube Method Tester IRBS's Avatar
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    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...

  18. #18
    Powerlifter/Strongman J L S's Avatar
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    still good work despite feeling awful
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  19. #19
    Cube Method Tester IRBS's Avatar
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    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.

  20. #20
    Cube Method Tester IRBS's Avatar
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    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.

  21. #21
    Cube Method Tester IRBS's Avatar
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    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...

  22. #22
    Cube Method Tester IRBS's Avatar
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    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.

  23. #23
    WBB Team Captain Coke's Avatar
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    Major props Will, the new location rocks - wish I lived close enough to visit.

  24. #24
    Cube Method Tester IRBS's Avatar
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    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.

  25. #25
    Senior Member Powerdawg's Avatar
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    Quote Originally Posted by IRBS View Post
    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.
    Owner Khaos Barbell in Auburn, Ga
    SPF Ga State Chairman
    Elite total at 198, 220 and 242
    Pro total at 242

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