NASA National Powerlifting meet -Irwin wins 148lb class and overall
January 26, 2010 by Ryan Irwin · 1 Comment
NASA Nationals report -National champ and best overall lifter!!
Where do I start??? Friday night I was 1.5lbs over. Got the sweats on, hit the elliptical for 15 min, then threw a couple towels over my head and sweated. When that slowed down, hoped on the elliptical again. Felt like Rocky with towels over my head! 
Made weight and carbed up Friday night.
The morning of the meet, had a good breakfast with some quality carbs and protein (low fat). Felt great!!! Knew when I woke up it was going to be a good day.
Started with curls, this was new and not a big priority. Got red lighted on my first attempt as I jumped the “curl” command. Silly error, but oh well. Went up anyway as I smoked the 110. Second attempt (125) good. Last curl, 135, felt good, but guess I dipped my knees a little.
In between curls, I was warming up for squats. Used a monolift for the first time, liked it a lot! Nice not having to walk out the weight. Opened with 355, no prob! 2nd attempt 408, got called for depth. Switched wraps and got 408 for the third attempt. Since I was going for a record, I went for a 4th at 429. Got called on depth, but it was VERY close…. Felt awesome, very happy to match my 165 PR at 148.
For bench, couldn’t be happier. Last full meet, shoulder was shot after squats, today felt fine! Blasted through warm ups and easily nailed 260 on the bench. 2nd attempt, 290, which again dominated. Third attempt and for a record (plus double bodyweight bench) 298, nailed it!!!! Was STOKED as hitting a double bodyweight bench has been a long time goal.
Last was deadlift. At the end of a full meet, the energy is tapped and getting yourself mentally in the zone for the 9th time is tough. Warm ups felt good, started with 450. Got it but felt heavier than expected. 2nd attempt was 490, got myself in my element and simply crushed it!! 3rd attempt for 530, got it a few inches off the ground, but that was it. Not what I wanted, but tweaked my low back 6 weeks ago and heaviest I’ve pulled since then was 455, so I’m okay with that. Nice time will smash through that.
SO…. Got 1st at 148, (National Champ!!) But the BEST thing was that I got the title for best overall lifter and overall national champion!! This is based on bodyweight and the amount lifted (co-efficient ratio). There were some amazing lifters, and I am honored and humbled to be among them.
Overall, this was the best meet I’ve had and was very thrilled with everything! Below is a video of my lifts from the meet. Time to focus on the next big goal: IFPA Mr. Universe and make my pro bodybuilding debut!!
Ryan Irwin
Nutri-Sport & Full Potential Training
www.nutrisportfpt.com
9992 Swanson Blvd
Clive, IA 50325
515-331-2141
Nutri-Sport & Full Potential Training tip: Bench with chains
September 11, 2009 by Ryan Irwin · Leave a Comment
There are many ways to change variables in the gym to keep shocking the muscle to new heights of growth, development and strength. One of these is the use of chains. In this video, Ryan Irwin demonstrates bench press in the Full Potential Training Studio at Nutri-Sport with chains.
As demonstrated in the video, when the bar travels down, it lightens up and can be explosively lifted with an increased load at the top. This is very functional verses a machine as you have to stabilize and balance the bar. There are many exercises that they can be used for and are great for anyone looking to increase size, strength or power.
Precontest prep update -8 weeks out
August 27, 2009 by Ryan Irwin · Leave a Comment
This week things are full speed ahead. Hit the Iowa State Fair bench press/deadlift meet last Saturday and was pleased with my performance. Dropped down to 148lb class (reminded me of my wrestling days) and hit 295 on the raw bench press and 510 on the raw deadlift (see video below). Both won my class, but more importantly, hit the numbers I was going for. Now full speed ahead for contest prep! I am still planning on lifting heavy. One of the biggest mistakes people make when dieting is lifting light and going for more reps, this will cause muscle tissue loss and is wrong!! You still need to lift heavy to give your body every reason to hang on to the muscle while in a calorie deficit. Your nutrition and cardio is what really gets you lean.
My lower back is stiff from the meet and while most take a week of easy training afterwards, I can’t afford that luxury. I did bump up my dosage of my fat loss agent (Bio Heat) to 2 caps in the morning and 1 in the afternoon. Switching up to more casein in the evening (which is lower in sodium and carbs than cottage cheese).
This week I’m feeling good about my progress pictures. Things are starting to come together but gotta utilize every day over these next 8 weeks!
Ryan Irwin 8.5 weeks out precontest prep overhead abdominal pose
Ryan Irwin 8.5 weeks out precontest prep front double bicep shot
Current Supplement stack:
Ecogreen multi vitamin
Quad protein
Bio Heat (fat burner)
Creatine
L-Carnitine/Alpha Lipic Acid (pre/post workout)
Xtend (during workout and in between meals)
Omega 3/6/9
CLA
Multi Whey & Karbolyn (post workout protien/carb shake)
Precontest prep -9 weeks out
August 20, 2009 by Ryan Irwin · 1 Comment
This weekend is the Iowa State Fair bench press/deadlift competition. I am cutting down to the 148 lb class so got to drop some water weight for that. Hoping to double my bodyweight in the bench press and deadlift over 500lb pounds. The training this week has been modified, but still making progress to the ultimate goal of being stage ready in 9 weeks.
For those interested in attending, the meet will be at the Budweiser, ABC5 stage which is SW of the Varied Industries building on Saturday. Lifting starts at 9:30 and it should run most of the day.
This week I added in a fat loss agent to my supplement stack which was Bio Heat, which is a great all around thermogenic. I’m starting off at a minimal dose, which is 1 cap 2 times per day. I will continue to work that up as things draw closer.
In the meantime, next week I’ll update on my next mini-goal which is the Richard Dellaca Pump & Run which is on September 5th. Bench press your bodyweight as many times as possible then run a 5k, my kind of race!
Ryan Irwin 9.5 weeks out back double biceps
Ryan Irwin 16.5 start of precontest prep, back double bicep
Precontest preperation update -14 weeks out
July 16, 2009 by Ryan Irwin · Leave a Comment
This week marks 2.5 weeks since I began my precontest prep for the NANBF Natural USA in October. So far, things are progressing well. My bodyfat has begun to drop, while my strength has continued to climb. In fact, this Sunday I am competing in the Iowa Games bench press contest along with 10 others from Team Nutri-Sport. Hopefully I will be able to improve on my performance from last year and reset the state record at my bodyweight.
This week I added CLA (Conjugated Linoleic Acid) to my supplement stack. CLA is a fatty acid that has been demonstrated to improve body composition (lower bodyfat, increase muscle mass). I am using 3.4 grams per day, which is what the effective dose is from the studies. This the only other fat loss agent at this time I am using. I believe it is more effective to introduce additional items as the bodyfat gets lower and it get’s more challenging to drop it (plus it’s easier on the budget too!)
Below is one of the beginning pics and one from this week. I actually weighed in the same on Wednesday, but I believe it was due to water retention and GI Tract weight. Things are changing and I’m pleased thus far! Plan to report in weekly, my daily blog can be found here
16.5 weeks out, July 1st
14.5 weeks out
Current supplements:
Acetyl-L-Carnitine, Alpha Lipoic Acid, Creatine, Beta Alanine, BCAA & Glutamine (Xtend), Vasocharge (pre workout), multi-vitamin (xtra C, E, D), whey protein, Sesamin, Omega 3/6/9.
Big anniversary
February 16, 2009 by Ryan Irwin · Leave a Comment
Today (February 17th) marks the anniversary when I decided to get into the iron game and start bodybuilding. It’s been 17 years to be exact. In that time, I’ve added 67 pounds to my frame (started at 95lbs -same height), bench pressed 305 raw, deadlifted 535 raw, won the overall title at a bodybuilding competition, promoted many bodybuilding contests and have helped many individuals achieve their fitness goals.
I’m not listing this out by any means to brag or boast, as many people have done many very more impressive feats with less effort (i.e. a single parent raising his or her kids), but as an under-sized sophmore in high school, I set some goals and have continued to strive for them. There was a poster in my high school weight room with the word “dedication” on it. I looked at that thing every day and keep reminding myself that if I stayed dedicated, I would make progress!
Whatever your goals are (and you should have some set) stay dedicated, take it day by day and you will achieve them!!
Powerlifting meet this Saturday!
January 22, 2009 by Ryan Irwin · 1 Comment
For the past 8 weeks Team Nutri-Sport has been getting ready for a powerlifting meet this weekend. This is a fun test of strength, which is one aspect of fitness. You will see competitors both lifting in the raw/unequipped divisions (no supportive suits) and in the equipped divisions.
Personally, my goal is to bench press 315 and deadlift 550 at a bodyweight of 165. While I haven’t given up my bodybuilding training, this is a compliment to those goals. I have been increasing my KreAlkalyn dosage and Branch Chain Amino Acids, along with keeping the carbs and protein high. Pumping the water too, as even a slightly dehydrated muscle cell loses strength. I have also been regularly going to my chiropractor, Dr Tyler Molstre, for regular adjustments. Feeling good and it’s almost go-time!
Here are details if you would like to watch or compete:
Where: Fitness World 24 (8104 Douglas -just East of 86th & Douglas)
When: Saturday, Jan 24th, weigh ins at 8 AM, meeting at 9 AM, lifting starts at 10 AM
What: Bench & Deadlift, both raw and equipped categories
Entries will be accepted day of meet ($30), otherwise can be picked up at Fitness World 24 or at Nutri-Sport.
Plus
Come watch 800+ Pro Bench Champion Mat Hobmeier!!
call 515-727-0600 for more info or ryan@nutrisportfpt.com
