In the video below, Mike Beiter demonstrates the pin press, a great exercise that helps people get through this spot by forcing one to come to a complete stop right off the chest, then generate power right out of the hole.

Key points on this is to maintain your normal form by keeping your arch and position throughout the exercise.  Make sure the bar comes to a complete stop and rests on the pins/rack prior to pressing (no bouncing).  Try this after your normal full range bench press as an accessory exercise on your next training session.

For information on personal training or coaching, email: Mike@nutrisportFPT.com

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Nutri-Sport and Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515.331.2141

Nutri-Sport Altoona
1003 8th St SW, STE K in Altoona (next to Hairy’s Day Spa)
Altoona, IA 50009
515.266.2225

In this video, Mike Beiter demonstrates a variation of the flat DB bench press.  This variation puts more emphasis on the chest and shoulder stability compared to the traditional version.  Not only will this help carry over to more strength in the bench press and other upper body exercises, but it will increase hypertrophy (muscle growth) in the chest.

Try this variation on your next chest or upper body training day.

For information on personal training or coaching, email: Mike@nutrisportFPT.com

“Like” us on Facebook here

Nutri-Sport and Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515.331.2141

Nutri-Sport Altoona
1003 8th St SW, STE K in Altoona (next to Hairy’s Day Spa)
Altoona, IA 50009
515.266.2225

NASA Grand Nationals 2011 meet and training cycle recap

After the chalk had settled and the weights were racked, I walked away (sluggishly) from the Des Moines Strength Institute with my head held high after having my best performance to date in a powerlifting meet. Now I remain modest in my approach to writing a meet recap in which I didn’t break any world or American records, wasn’t named best lifter and didn’t total over 2000 lbs. But after conversing with training partner and colleague Ryan Irwin, I figured what the heck, so here goes nothing.
In April 2011 I competed in my first full powerlifting meet. A small but easily attainable goal I set for myself sometime late last year. Up until that day I had only competed in push/pull or bench only events. Now having not only been bit, but full on attacked by the “powerlifting bug” I can say that it’s a fantastic sport that can consume you if you’re not careful. That being said after this meet I was happy to have reached my goal, but knew that I had not performed at my full potential. Final numbers for that day were a 241 lb bench, 364 lb squat, and 405 lb deadlift at a bodweight of 182.2.
Moving forward I had set a new fire inside and was focused and ready to improve. I started hitting the forums, blogs, and what not in my spare time and picked out a few things that I adapted in my next training cycle that I believe were CRITICAL for my success. Now it’s easy to get sucked into the hype behind a certain program or methodology, and given the fact that I am still a “newbie” to this powerlifting game I took much of what I read with a grain of salt. A good chunk of it didn’t have any application for me anyways since I am a raw lifter and do not use Performance Enhancing Drugs (PEDs). I also had to take into context the goals of my training partners and the time that we had to work with. I ended up scrapping my previous warm up routine in favor of some time spent with a foam roller for some good old myofascial release, along with some mobility work. Now I could talk for days about the benefits of having flexible, unrestricted muscles. But I will keep it short by saying that I believe adding this supplemental work to my routine was without a doubt what kept me healthy and moving forward the entire 10 week cycle. The other major change I made to my meet prep was the emphasis I placed on proper nutrition, which is one thing you don’t hear about much in the powerlifting world. Why this is the case is a topic for another conversation  I dialed in my numbers for protein, carbohydrate, and fat consumption and instantly started blowing my previous numbers out of the water in the gym. I still have room to improve in this aspect but by far this change was the one that did it for me!
The first week of July was the last big training week before deloading and meet day. I approached this week knowing that the strength was there and all I had to do was execute. And that I did, doubling my previous squat PR and hitting a smooth and comfortable 10 lb jump on bench and 30 lb jump on deadlifts. This was a HUGE confidence boost going into my final deload week. The last hurdle I had to make it past was that the weekend before the meet was a long holliday weekend and after that the next time I would touch a weight would be the day of the competition. Now most people wouldn’t be affected by this, but I am human. I knew social obligations and celebrating meant my sleep wake cycle and food intake would suffer, but I believe taking a mental break every now and then is essential to staying motivated, a cheat weekend if you will for our Independence Day. I managed to keep my hydration levels up and got right back to it Tuesday before the meet. A few days out of the week I went through my warm up routine but other than that I didn’t train at all.
Saturday it was go time. I checked in early and weighed in at 190.6. Immediately after stepping off the scale I started slugging down the fluids. I didn’t cut any weight so I wasn’t dehydrated but I’ve seen firsthand what can happen if you are and attempt to lift maximal weights, I didn’t want to take that chance. After the lifter’s meeting concluded I took down my pre workout shake and was ready to get things rolling. The power curl was up first and this was my first meet competing in this lift. Now in hindsight I should have went in with a better idea of what I wanted to hit, but I just threw a number out there and went at it. Luckily it worked in my favor as I went 3 for 3 and my last attempt was right where it should have been at 126.5. Squats were up next and were the lift I felt I had most improved upon. After nailing a 5 lb PR on my 2nd attempt at 370 I was confident and decided to move up to 385 for my 3rd. This ended up being the lift of the day for me and I have to credit the spotters for not taking the bar when I stalled out.

I must say, I’ve never felt quite the feeling I had after walking away from the rack after that lift. Nausea, dizziness, and a sick sense of enjoyment reminded me what this sport is all about.
A 20 lb personal record already in the books and it was on to bench which has always been a weaker lift for me. Here I opened strong at 226 and hit nearly a 10 lb jump from last meet on my second attempt at 248. Approaching the 3rd I was confident but missed 264. Right around this time is when I really began to tighten up. My last squat and hitting an aggressive arch on my bench caused my back to tighten up and I felt my hip flexors really starting to lose mobility. To combat this I applied Biofreeze from nearly head to toe and spent some time on the foam roller between warm up sets for the deadlift. Here is where I could really tell my training paid off. Working on mobility and flexibility allowed for me to feel much more comfortable dropping my hips low and approaching the bar and as a result I was able to confidently pull 451 for a 45 lb jump from the meet 10 weeks prior.

Finishing the day I was exhausted but exhilarated. Going 11 for 12 in a full power meet is no easy task. Now many will instantly jump in and say I didn’t have heavy enough 3rd attempts but as of now I feel I respond much better after completing lifts and building up my confidence to carry me through the meet. I believe missing 3rd attempts isn’t a habit any lifter should become accustomed to. That is purely my opinion, so take it as nothing else. In closing I must thank my training partners Ryan Irwin and Cody Nour for the constant push to better myself and for making each training session fun and exciting. Without them I surely wouldn’t have made the progress that I did. Looking forward from here I plan to continue to pursue the elusive 1200 lb total coming from a 500 lb pull, 400 lb squat, and 300 lb bench. As of now the USAPL meet held in Nebraska is the next meet on my agenda. Training has already begun and 20 weeks of a new program will hopefully yield similar results that I had at this meet.

As always train hard, train smart, and eat well.
Mike

To contact Mike for personal training, email him at: mike@nutrisportfpt.com

Nutri-Sport and Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515.331.2141

Nutri-Sport East
4400 East University, Suite B (in the Lakeside Fitness building)
Pleasant Hill, IA 50327
515.266.2225
(soon to be at 1003 8th St SW, STE K in Altoona)

The USAPL is one of the top drug tested powerlifting federations in the nation.  It is also the sanctioning body for the Arnold (Schwarzenegger) Sports Festival which is one of the largest drug free powerlifting meets in the nation.  Participation is by qualification and invitation only.  The event is the USA Raw Powerlifting Challenge and Irwin will be competing with competitors from all over (including Russia!)

Based on the Midwest Senior States in Freemont, Ryan Irwin met the qualifications at a bodyweight of 160.  His totals were: Squat 375, bench 281, deadlift 518, all unequipped (raw) with no knee wraps or suits.

The Arnold Sports Festival is in Columbus, OH on March 3-6.  You can follow Ryan’s training blog here as he prepares.

Nutri-Sport Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515-331-2141

The meet went awesome! Nutri-Sport took first overall and there were many of the members who got 1st place and new personal records! Personally, I was estatic to get the best overall lifter in Powersports, with a curl of 138, squat of 397, bench of 285 and deadlift of 515 at 147.25. The deadlift was a new record for me at that bodyweight. Squats I almost got 419, which would have been a new record, but got redlighted for pausing mid way up. That last attempt I think fatigued me for my bench as 285 should have been an easy 2nd attempt, but was a lot harder than expected. Weight cut went good, dropped 6lbs the day of weigh ins, but with taking in electrolytes and the right fluid/carb ratio, I felt fine the next day.

Here is a video of my good lifts:

Now time to focus on bodybuilding again and get ready for the IFPA Universe on June 26th, my pro debut!

Nutri-Sport & Full Potential Training
9992 Swanson Blvd, Clive IA 50325
515-331-2141
www.nutrisportfpt.com

One of the variations is demonstrated by David in the video below.  The dumbbell floor press is a great exercise that really emphasizes the triceps.  If someone has trouble locking out the bench press or would just like to target their triceps, this is a perfect addition to their program.  Another benefit of this exercise is that it takes a lot of strain off the shoulders and elbows, so if one has an injury or is chronically sore in either of these areas, this variation will prove useful.

For more information on our custom exercise and nutrition programs or to inquire about our personal training in our private studio, click here.

Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515-331-2141

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

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.

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)

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