Ryan Irwin powerlifting meet recap
March 25, 2013 by Ryan Irwin · Leave a Comment
While I have competed in numerous powerlifting meets and each one has something memorial to them, a significant amount of factors will keep this one in my brain’s database. This past weekend (3.23.13) I competed in the 39th annual USAPL Missouri State/Ozark Championships in St. Louis, MO.
The Meet Director, Rick Fowler and his staff did an amazing job, there was 110 lifters total. Two platforms were running and from the warm up equipment to the flights being projected real-time on the wall, it made it a great environment.
My training for this meet was the DUP protocol from Dr. Mike Zourdos, which has been amazing and challenging. Doing squats, bench press and deadlifts multiple times a week however has shown to be an effective way for me to train. Considering my last meet was in January and the amount of progress I made in 8 weeks, this has been an effective training cycle.
In addition to an intense training program, my recovery was crucial and I had Cindy McGuire from Hands on Sports Massage and Dr Tyler Molstre from True Life Chiropractic to help make sure my body stayed healthy and injury free. Supplementation was crucial and a majority of them came from the Scivation line, which has always been a core standby for me.
The training cycle did go great and I hit squat PRs each week for the final 4 weeks leading up to the meet. This was exciting, but also very mentally challenging. Maxing out on squats helped me find a new love of ice baths the night before. Also, I had some tendonitis, but a good dynamic warm up helped that along with some deep tissue work.
The day of the meet I weighed in at 161, which was well below my cut-off of 165lbs, but I have been dieting for my bodybuilding contest (more below on that). My two main goals was to hit a PR on squats, go 9 for 9 and hit a total PR, which I achieved all 3 of those things.
Squats started it off and I opened with 374lbs, which felt good, but not as solid as I was hoping. Always a little nervous on the very first lift of the meet (which is why you should open light). Second attempt I went up to 402, which was a 2lb PR over my last meet. This actually felt very light and I knew it was going to be a good day. The 3rd attempt I went to 413 as I wanted to nail it and a 13lb PR is a great thing! Got it with 3 white lights!
Bench press was interesting to say the least. Opened with 275, which was silly light, no problem. The second attempt was 297, or so I thought. I unracked it and as the video below shows, it took me awhile to stabilize it. I figured I just wasn’t set up right, so I got myself set and did the press, 3 white lights. However I looked back at the bar just to check and saw that there was a 15lb difference on each side of the bar! I pointed this out the the referees and they gave me the option of taking it again in 3 minutes or I could get credited with that lift, I chose to keep it as I didn’t want to waste any extra energy. At first they said it was less than what I wanted, so I was going for a conservative 3rd, but then they informed me that I actually had lifted more and had got what I was planning on for my conservative 3rd. That being said, I went for 314lbs on my 3rd and smoked it. Probably had 7-10lbs left in me, but can’t be upset by that.
Deadlifts were the last (as usual) and the one lift that is my strength but also the one I have the most challenge with getting 3 good lifts in (in fact never have). Opened with 462, went up easy, but listening too and seeing a head referee in front of you is always a change. For my 2nd, I pulled 496, which was less than I usually go for on my 2nd, but again, was shooting for a perfect day. On my last attempt, I had to go for a weight I was confident in but yet was an improvement, so I pulled 518, which was 3lbs over what I had at my Jan meet. Went up smoothly and was happy with that pull.
3rd attempt 518lbs
Here is the video:
Overall my total was 1245, which was a 30lb PR over my previous best meet wearing only knee sleeves for squats. So NOW my goal is to switch gears and compete in bodybuilding in July at the IFPA Pro USA in Sacremanto, CA. Of course, the secondary goal is to keep my strength as high as possible so that when I return to the powerlifting platform in the fall I don’t have to start by re-gaining a bunch of lost strength.
Huge thanks to my always supportive wife, who I couldn’t do any of this without. Also for my training partner, Mike Beiter, for pushing me each training day. Joe Symonds and Jerry Rodriguez for coming down with and helping along with the rest of the Team FPT gang!! Additionally, all of the Nutri-Sport crew for everything they do, our Team rocks!!!
Stay tuned to my training log and other social media channels to see the latest!
For more information on supplements, nutrition coaching or personal training in Des Moines, Iowa, email ryan@nutrisportFPT.com or visit either our Clive or Altoona locations, where you go for results and not a sales pitch!
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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 (next to Hairy’s Day Spa)
Altoona, IA 50009
Nutri-Sport Full Power meet results
March 7, 2013 by Ryan Irwin · Leave a Comment
On February 23rd a packed house of powerlifters came to Nutri-Sport for the inaugural Nutri-Sport Full Power Meet to test their strength and mental fortitude. Almost all did all three lifts (squat, bench press and deadlift). The goal of this meet was to provide a fun meet and also encourage lifters to give the sport a try. This was accomplished not only from all the positive feedback, but we had 6 teenage lifters, 6 women lifters and many first-timers. Two of the most impressive people was Jim Einertson and Dylan Heille (see below). Jim has a prosthetic leg and Dylan has spina bifida, who wears leg braces and doctors said wouldn’t walk when born. Both of these awesome lifters did all 3 lifts, including squats!!
For complete lift results, see below.
Best lifter awards went to Ginger Burton, who at a bodyweight of 105 did a 160 squat, 145 bench press and a 225 deadlift. For the men, Jeremy Ingle at a bodyweight of 220 had a 600 squat, 370 bench and a 620 deadlift. Sponsors included 22St Barbell, Rapid Fire Relief, Play it Again Sports, Iron Heart, Bulldawg Power Equipment and Monster Pixel. A HUGE thanks to Scale Faster, who let us stream the event next door in their awesome facility to help manage the large amount of spectators!
Thank you to all the lifters, judges, staff and volunteers who helped make this event a huge success!!
The platform
Some of the awesome group of lifters!!
Jim Einertson
Dylan Heille
| Wt | Name | Competing | Division | Squat 1 | Squat 2 | Squat 3 | BP 1 | BP2 | BP3 | DL1 | DL2 | DL3 | Total | Formula | Place | |
| Class | Women | Total | ||||||||||||||
| 105 | Ginger Burton | Raw Full | WM 40-44 | 135 | 145 | 160 | 135 | 145 | 155 | 200 | 225 | 245 | 530 | 566.729 | 1st | *Best Female Lifter |
| 123 | Ashley Routson | Raw Full | WJR20-23 | 190 | 210 | 225 | 95 | 105 | 115 | 225 | 255 | 285 | 615 | 550.179 | 1st | RED numbers |
| 132 | Caroline Weeks | Raw Full | WJR20-23 | 215 | 240 | 265 | 115 | 125 | 125 | 185 | 225 | 250 | 640 | 525.44 | 1st | =Unsuccessful |
| 132 | Makenzie Jewett | BP only | WTeen18-19 | 75 | 80 | 85 | 85 | 73.335 | 1st | Attempt | ||||||
| 149 | Carol Lawson | Push/pull | WM45-49 | 70 | 75 | 85 | 175 | 185 | 195 | 270 | 206.01 | 1st | ||||
| 165 | Becky Parrish | Raw Full | WM 50-54 | 110 | 125 | 135 | 80 | 90 | 105 | 155 | 170 | 180 | 405 | 272.16 | 1st | |
| SHW | Rachel Betts | Raw Full | WO | 90 | 120 | 150 | 100 | 120 | 130 | 220 | 235 | 250 | 490 | 245.343 | 1st | |
| Men | ||||||||||||||||
| 149 | Brian Larson | BP only | MO | 275 | 295 | 315 | 240 | 265 | 275 | 365 | 405 | 440 | 1000 | 733.9 | 1st | |
| 165 | Tyler Smith | Raw Full | MJR20-23 | 355 | 375 | 400 | 205 | 225 | 240 | 375 | 395 | 425 | 1035 | 692.208 | 1st | |
| 165 | Michael Snyder | Raw Full | MM 40-44 | 205 | 235 | 255 | 165 | 185 | 200 | 265 | 290 | 315 | 750 | 525.3 | 1st | |
| 165 | Dan Williamson | Raw Full | MO | 320 | 345 | 345 | 275 | 300 | 320 | 360 | 395 | 415 | 1060 | 719.422 | 1st | |
| 165 | Joshua Alex | Raw Full | MO | 285 | 315 | 335 | 225 | 250 | 275 | 375 | 405 | 415 | 1000 | 682.2 | 2nd | |
| 165 | Joe Ellis | Raw Full | MO | 265 | 290 | 305 | 205 | 215 | 0 | 385 | 410 | 425 | 930 | 619.008 | 3rd | |
| 181 | Dylan Heille | Raw Full | MT16-17 | 175 | 175 | 190 | 270 | 285 | 285 | 240 | 260 | 275 | 735 | 473.845 | 1st | |
| 181 | David Keninger | Raw Full | MTeen18-19 | 405 | 425 | 425 | 270 | 285 | 285 | 405 | 435 | 455 | 1165 | 741.5225 | 1st | |
| 181 | Dominic Trowbridge | Raw Full | MTeen18-19 | 290 | 300 | 300 | 195 | 195 | 210 | 270 | 295 | 315 | 810 | 509.328 | 2nd | |
| 181 | James Werner | Raw Full | MJR20-23 | 455 | 485 | 505 | 245 | 265 | 280 | 530 | 560 | 600 | 1330 | 829.654 | 1st | |
| 181 | Keith Johnson | Raw Full | MJR20-23 | 385 | 400 | 425 | 260 | 280 | 320 | 460 | 475 | 500 | 1155 | 732.1545 | 2nd | |
| 181 | Jake Perkins | Raw Full | MO | 415 | 450 | 480 | 330 | 345 | 370 | 485 | 525 | 555 | 1405 | 883.464 | 1st | |
| 181 | Jarid Zuspann | Raw Full | MO | 365 | 405 | 420 | 250 | 270 | 285 | 445 | 490 | 500 | 1190 | 760.648 | 2nd | |
| 181 | Jesse Clements | Raw Full | MO | 265 | 315 | 365 | 265 | 265 | 265 | 265 | 335 | 365 | 945 | 596.5785 | 3rd | |
| 181 | John Glissmann | Raw Full | MO | 265 | 300 | 315 | 225 | 260 | 260 | 335 | 375 | 405 | 945 | 594.216 | 4th | |
| 198 | Alexander Dress | Raw Full | MTeen18-19 | 310 | 330 | 350 | 200 | 215 | 225 | 345 | 365 | 380 | 955 | 564.978 | 1st | |
| 198 | Mike Beiter | Raw Full | MJR20-23 | 420 | 460 | 475 | 250 | 280 | 300 | 520 | 565 | 565 | 1275 | 749.5725 | 1st | |
| 198 | Ljubisa Janjanin | Raw Full | Junior | 375 | 405 | 425 | 250 | 285 | 300 | 450 | 500 | 525 | 1215 | 723.411 | 2nd | |
| 198 | Dan Schneider | Raw Full | MJR20-23 | 355 | 425 | 440 | 275 | 290 | 300 | 335 | 365 | 405 | 1120 | 676.032 | 3rd | |
| 198 | Ben Mc Cord | BP only | MM 33-39 | 255 | 270 | 275 | 255 | 151.34 | 1st | |||||||
| 198 | Carl Swauger | Raw Full | MM 40-44 | 235 | 275 | 285 | 180 | 195 | 205 | 275 | 305 | 330 | 820 | 486.916 | 1st | |
| 198 | Joshua Middleton | Push/pull | MO | 365 | 395 | 415 | 285 | 305 | 320 | 550 | 575 | 600 | 1295 | 771.043 | 1st | |
| 198 | Andy Gjerstad | Raw Full | MO | 320 | 375 | 405 | 275 | 300 | 315 | 485 | 520 | 550 | 1225 | 741.86 | 2nd | |
| 198 | Bob Cook | Raw Full | MO | 335 | 385 | 420 | 270 | 295 | 310 | 405 | 435 | 465 | 1150 | 689.31 | 3rd | |
| 198 | Aaron Hornbrook | Raw Full | MO | 370 | 400 | 415 | 240 | 260 | 270 | 385 | 415 | 425 | 1100 | 650.76 | 4th | |
| 198 | Jason Collins | Raw Full | MO | 240 | 250 | 265 | 130 | 145 | 155 | 340 | 365 | 375 | 785 | 482.304 | 5th | |
| 220 | Brandon Sexton | Raw Full | MTeen16-17 | 365 | 435 | 475 | 225 | 260 | 275 | 365 | 405 | 455 | 1150 | 650.55 | 1st | |
| 220 | Tyler Smith | Raw Full | MJR20-23 | 330 | 365 | 390 | 250 | 275 | 300 | 385 | 405 | 430 | 1095 | 607.1775 | 1st | |
| 220 | Andrew Healy | Raw Full | MJR20-23 | 315 | 355 | 385 | 275 | 300 | 300 | 405 | 440 | 440 | 1065 | 605.4525 | 2nd | |
| 220 | Chris Bohlmann | Raw Full | MM 33-39 | 405 | 430 | 465 | 250 | 275 | 275 | 500 | 530 | 550 | 1210 | 693.209 | 4th | |
| 220 | Karl Heille | Raw Full | MM 45-49 | 325 | 345 | 345 | 295 | 300 | 300 | 415 | 430 | 430 | 1035 | 599.472 | 1st | |
| 220 | Phillip Poppino | BP only | MM77 | 260 | 275 | 280 | 280 | 157.64 | 1st | |||||||
| 220 | Adam Cornelis | BP only | MO | 340 | 360 | 360 | 360 | 199.62 | 1st | |||||||
| 220 | Josh Anderson | EqBP only | Equipped | 425 | 455 | 455 | 455 | 252.798 | 1st | |||||||
| 220 | Jeremy Ingle | Raw Full | MO | 540 | 575 | 600 | 340 | 370 | 395 | 500 | 585 | 620 | 1595 | 895.9115 | 1st | *Best Male Lifter |
| 220 | Isaac Pilcher | Raw Full | MO | 495 | 535 | 565 | 300 | 320 | 320 | 565 | 610 | 650 | 1475 | 845.0275 | 2nd | |
| 220 | Eric Hixon | Raw Full | MO | 475 | 505 | 525 | 335 | 365 | 390 | 500 | 545 | 575 | 1475 | 830.425 | 3rd | |
| 242 | James Wormuth | BP only | MO | 320 | 340 | 350 | 340 | 183.532 | 1st | |||||||
| 242 | Joel Beary | Push/pull | MO | 335 | 345 | 365 | 415 | 450 | 500 | 795 | 439.158 | 1st | ||||
| 242 | Josh Beauregard | Raw Full | MO | 605 | 655 | 675 | 315 | 0 | 0 | 605 | 665 | 0 | 1635 | 880.4475 | 1st | |
| 242 | Nick Anderson | Raw Full | MO | 435 | 465 | 500 | 250 | 275 | 300 | 435 | 475 | 500 | 1300 | 698.49 | 2nd | |
| 275 | Andrew Bahr | Push/pull | MO | 440 | 465 | 495 | 550 | 585 | 615 | 1110 | 587.079 | 1st | ||||
| 275 | Mark Clark | Raw Full | MO | 335 | 375 | 420 | 335 | 365 | 380 | 365 | 405 | 450 | 1235 | 650.598 | 1st | |
| 275 | Jim Einertson | Raw Full | MO | 265 | 285 | 300 | 375 | 400 | 400 | 470 | 500 | 530 | 1160 | 616.656 | 2nd | |
| 308 | Kenny Ford | Raw Full | MO | 375 | 405 | 425 | 320 | 340 | 340 | 475 | 515 | 540 | 1305 | 667.5075 | 1st | |
| SHW | Travis Williams | Gear Full | Equipped | 475 | 495 | 525 | 475 | 500 | 520 | 475 | 505 | 550 | 1575 | 787.815 | 1st |
For more information on this or other supplements, nutrition coaching or personal training in Des Moines, Iowa, email ryan@nutrisportFPT.com or visit either our Clive or Altoona locations, where you go for results and not a sales pitch!
“Like” us on Facebook
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 (next to Hairy’s Day Spa)
Altoona, IA 50009
NASA Grand Nationals Powerlifting Meet Recap
July 22, 2012 by Ryan Irwin · Leave a Comment
Another powerlifting meet done, goals achieved, lessons learned, new goals to be earned!
The meet was held on 7/14/12 in Des Moines, IA at the Des Moines Strength Institute. It was a national level meet that just happened to be in our back yard. That being said, the level of competition was fierce and the judging strict (both which I like to see).
There were a couple different aspects that to this meet that I haven’t had for awhile, one was night before weigh-ins, which is nice as you can cut weight and then have the evening to refuel. The second was being able to use knee wraps on squats. Having been a couple years since using knee wraps, I wasn’t 100% confident in what I was capable of with them.
Long story short, I weighed in at 158.8lbs, and competed in the 165lb class (dropped a bit of weight to come in at the bottom of my class). Having not tested knee wraps in a meet environment (which is different than the gym) I opened squats at a conservative 379lbs. Smoked it, did the same for 391 (hit 395 in training 2 weeks prior), then went for 415 and nailed. My previous PR w/knee wraps was 408 (which was using a monolift, vs this day I walked it out). On bench press I nailed my opener of 291, 2nd attempt I got a PR attempt of 314. Wasn’t pretty but got it done! 319 was the 3rd and by that time I was spent. For deadlifts, I opend with 501 which went up like butter. My second attempt at a PR of 540 came right up. Really felt like I had more but 551 got to my knees then stopped. Overall had a total of 1269, which is a huge PR for me (previous was 1201)!
For this training cycle (started in March) I did 6 weeks of Smolov squat training, then I did 12 weeks of Sheiko training (29 then 32 then 5 week taper). My supplement stack was as follows:
- Xtend (during workout w/1 Tbsp dextrose mixed in)
- Creatine (Bio Force)
- DAA, ZMA
- HMB (during 1st cycle of Sheiko to assist recovery)
- Multi vitamin and fish oil
- Pre workout (Novem with COP and Agmatine mixed in)
- Post workout (Scivation whey, carb slam, dextrose, ALCAR)
My next goal is to compete in powerlifting again in October, but start to focus on bodybuilding a bit more and long term, planning on getting back on the bodybuilding stage next fall. We are incorporating more hypertrophy training in addition to following a 5/3/1 approach for the first 4 weeks.
A HUGE thank you to my sponsors who help keep me performing at optimal level and helping me recover and stay injury free: deep tissue massage: www.handsonsports.com, chiropractic: www.truelifewellness.com and supplements: www.scivation.com.
For more information on this or other supplements, nutrition coaching or personal training, email ryan@nutrisportFPT.com or visit either our Clive or Altoona locations, where you want to go for results and not a sales pitch!
“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
Powerlifting Nationals meet recap by Nutri-Sport Trainer Mike Beiter
September 2, 2011 by Ryan Irwin · Leave a Comment
At Nutri-Sport, we’re proud to not only be Trainers and Nutrition Consultants, but also competitive athletes, which is why I asked Nutri-Sport Trainer Mike Beiter to outline his awesome performance in his latest competition. -Ryan Irwin
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)
Arnold Raw Challenge Powerlifting recap
March 10, 2011 by Ryan Irwin · 1 Comment
To sum up the IPF/USAPL Powerlifting Raw Challenge competition at the Arnold Sports Festival in on word would be: surreal. It was amazing to be in the warm up area with athletes from all over the world (Russia, Japan, Brazil, France, just to name some). The caliper of lifters there was top notch and I was honored to be in the same meet.
I flew in on Thursday 3/3 with my gear so I had all I needed. I competed in the 74 KG class (162.8 lbs). I weighed in at 159.9 Friday AM, which was almost 3lbs lighter than I wanted to be, but fear of coming in over and not having access to a scale (which I will remedy next time) caused this. We weighed in about 85 min before we started lifting so you don’t get a long time span to replenish if depleted.
Once I started warming up, I could tell I wasn’t feeling strong, but I kept plowing forward and didn’t want to psych myself out. On my last warm up squat (335) I had something happen the first time ever, I lost the bar off my back in the hole and it crashed down on the floor. Thankfully, I wasn’t injured but rather rattled. I quickly regrouped and got one more good squat in before I hit the platform. My first attempt with 358lbs went good, quick and easy (see video below) so I had hoped that I was in the zone. However on my 2nd attempt with 386lbs, I went down too deep. On my 3rd attempt, I took the same weight and while I got it (see below) I got called on depth.
On to bench, a bit disappointed but put the squats behind me. I opened with 276lbs, which was a solid opener (see video below). They have the same person lifting off for you, so if you have your normal training partner lift off for you, having someone different is a bit odd. Judging from squats, I knew that I wasn’t having my strongest day ever, so I lowered my 2nd attempt to 292lbs for a conservative weight. However, I couldn’t get it past the sticking point and was stuck with my opener as 3rd attempt was the same scenario.
At this point I was a bit deflated and started to worry about hitting my opener on deadlifts. However, I was pumping fluids all morning and by the time I got to my 3rd warm up attempt, I could tell I was feeling good again. I opened with 495, which flew up faster than it ever has. While that was the case, I still didn’t want to get too nuts as I didn’t want to repeat what happened on bench so I went with a modest 5lb PR over last meet and got 524lbs for my 2nd. In the video below, you can see it went up very well. Getting a 3rd attempt on deadlift is very tough and even a 5lb increase wasn’t happening today.
Overall, wasn’t satisfied with my performance, but I did get the highest deadlift in my class which is a great way to finish the meet. It was an amazing experience and loved every minute. The rest of the weekend equaled as I had the opportunity to meet Arnold Schwarzenegger and see many top athletes in the bodybuilding/powerlifting/fitness industry. I want to give a big shout out and thank you to my sponsors: Scivation, True Life Chiropractic and Hands On Sports Massage. Without these three, my body would not have held together! Also I want to thank my training partners Cody Nour and Mike Beiter, who pushed me to the limits!! Especially my wife Mandee who has always been there for me along every step of the journey. Next goal: IFPA International Bodybuilding competition in September at Kansas City!
First squat:
Third Squat attempt:
First bench:
First deadlift:
Second deadlift
Opportunity of a lifetime, meeting Arnold!
Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
515-331-2141
Nutri-Sport
4400 East University, Suite B (in the Fitness World East building)
Pleasant Hill, IA 50327
515-266-2225
Irwin qualifies for Arnold Classic Raw Challenge
December 8, 2010 by Ryan Irwin · Leave a Comment
This past weekend Team Nutri-Sport competed at the USA Powerlifting Meet in Freemont, NE. Everyone did great, many personal records were broken and we had fun competing.
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
Powerlifting meet results
April 19, 2010 by Ryan Irwin · Leave a Comment
This past weekend, Team Nutri-Sport competed in the NASA Iowa Regional Powerlifting meet in Des Moines, Iowa.
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
NASA National Powerlifting meet -Irwin wins 148lb class and overall
January 26, 2010 by Ryan Irwin · 2 Comments
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
