Posts Tagged ‘training’

7/9/12 Squat Day!

Posted: July 9, 2012 by squat1000 in Athlete Blogs
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6/9/12 Squat training

First day back training after competing in the Europa. This was the first time my recovery after a meet lasted a whole week! YAY RAW.


reverse hypers w/ a band (3×10) X rope abs (3×20)

glute-hams (3×10) X land mines (3×10)


Box squat 315 + 1 chain x3, 315+3 chains each side 8 sets of 3

Reverse band deadlift 545×3 (easy), 585×3 (too easy..), 605 5 sets of 3

I really love deadlifting raw, thats my favoritest lift by far 🙂

*Started really light seeing as I wasn’t sure where I would be coming in a Raw since the last time I lifed raw was at Auburn.


Archbacks 495 3 sets of 8

step ups (40lb each hand) x leg curls 3 sets of 8

*Warm down*

Sled Pull

All in all a really succesful first day back. Not hurting bad at all and it wasn’t so gosh awful hot… now time to stretch.


Today I officially started a my new training and nutrition program.  I have no competitions coming up in the near future, so now is a great time to simply train the way I want but with the structure and discipline that is associated with competition prep.  Brickhouse Miami has been blessed with a surge of new business, expansion and overall success over the past few months.  Pairing this welcomed load with that of Unbreakable is certainly a welcomed blessing, but has taken a great deal of focus and attention.  While I am obviously training and training hard, I need to get back on a much more focused and goal oriented program.  So I am.

My program is divided up into numerous training blocks of 3 weeks, all focusing on different rep ranges and rep tempos.  The lifting will incorporate both power/strength movements as well as hypertrophy/growth movements.  I will be cycling my carbs throughout the weeks in accordance with my training, ranging from 600 grams daily to 200 grams daily.  One major difference in this diet, in comparison to previous diets, will be the amount of attention I am paying to fat.  I will actually be focusing on incorporating more fat into my diet in a much more calculated and varied approach.    As far as supplements, I sticking to the basics: Protein, Creatine, Multi-Vitamins, Glutamine, Aminos and some Dextrose (post workout).

While there are certainly many other exercises, the core movements for this program will be:  Deadlifts, weighted pull ups, weighted chin ups, Incline bench press, low flat rack press, behind the neck military, Front squats, RDLs and Power Cleans (w/ full front squat).

I will be posting pics and videos with progress over the next 9 weeks……

Lucas Irwin: 57 Days Out

Posted: March 12, 2010 by unbreakablegear in Lucas G. Irwin
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Lucas Irwin's Squat Bar

WEIGHT: 209lbs

So I have officially dropped over 30 pounds at this point and I feel great.  My energy levels are sill high and my strength is holding strong.  While I am not shooting for a specific weight, it looks as though I will be competing at 199-201lbs at 6’2”.  This could put me as much as 8 pounds heavier than the last time I stepped on stage….. you gotta love heavy off-seasons filled with deep squats and deadlifts!  Pretty soon I will shift my eating schedule as the final 8 weeks are upon me.. this is going to be a great Pro Showdown in Houston so I have to bring the A game!

Lucas Irwin: 75 Days Out

Posted: February 22, 2010 by unbreakablegear in Lucas G. Irwin
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WEIGHT: 216.5

To this point, I am very satisfied with my training and progress.  I am still staying as heavy as I can on all of my lifts and avoiding the 13+ rep ranges, unless it is a burnout.  My waist has really started to shrink and I am seeing the benefits of avoiding direct oblique training this off-season.  I have a pretty thick waist from all the olympic style lifting I did during college football, so I really have to be careful when I hit a lot of powerlifting moves in the off season.  Heavy squats and deadlifts give me plenty of core work; so hitting my obliques directly would really push them out.  I think I may have actually managed to shrink my waist size all together!  Pair that with wider lats and thicker leg development and we may have a nice thing going here!

My diet and training will continue as usual for at least the next 3-4 weeks; I am on a perfect pace and want to keep it that way.  By the way…. I still have not yet had to incorporate that damn treadmill or any other piece of cardio equipment into my training.  Gotta love that!

Lucas G. Irwin: 99 Days Out!

Posted: January 29, 2010 by unbreakablegear in Lucas G. Irwin
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I got a great back workout in today with Alex Stewart of Bentancur Nutrition and  I had a low carb day yesterday and I dont eat before my AM training; so I really had to dial in the mental game today.  Overall, the training was heavy, intense and pretty damn good!  I will keep lifting and hitting a short amount of cardio in the early AM until I get closer to the actual competition; the weight is coming off nicely and it works great for my schedule.  Running Brickhouse and Unbreakable already takes more hours than the day provides, so I need to really utilize the morning burn and my diet.  I will weigh myslef again on Monday just for the sake of doing so, but I am really in-tune with my body right now and am just going with the way i feel…… and I feel Great!

Lucas G. Irwin: 108 Days Out

Posted: January 20, 2010 by unbreakablegear in Lucas G. Irwin
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WEIGHT: 225 Pounds

Yeah, so the first 15 dropped like nothing. When you really push to gain weight like I did this off season, your body will be holding a good amount of weight that it really cannot wait to get rid of. I knew that this “Garbage Weight” would drop quick, I just didnt really expect it to drop this fast. Im not currently on any kind of fat-burner, but I am hitting either a morning cardio session or early morning weight training everyday before my first meal. Upon waking I am getting a solid dose of Essential Amino Acids and Glutamine to help protect my lean mass and trying to keep my weight training under 60 minutes with high intensity. My current split is as follows:

Monday/Wednesday/Friday: AM Cardio/Noon Weight Training

Tuesday/Thursday/Saturday: AM Weight Training Only

Sunday: OFF….. Completely OFF!

I am sure that my weight loss will begin to slow in the next few days.

Lucas G. Irwin: DAY 1: 117 Days Out

Posted: January 11, 2010 by unbreakablegear in Lucas G. Irwin
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Weight: 240 pounds

Here we go!!!  I got up and hit up my morning cardio today at Tess Lobon’s Miami Strength and Fitness Club in the Falls area.  I am going to be doing my AM cardio there as opposed to my gym (Brickhouse)  to eliminate any early morning distractions.  When I come to Brickhouse it is virtually impossible for me to walk in and start training without doing some kind of work or worrying about something; training at a different gym allows my to get in that AM cardio with a clear and focused mind.  I will however be training my quads at Brickhouse today; I really cant see myself training my quads anywhere else.

I am hoping to compete at about 200 pounds in May, which will put me at 7 pounds heavier that when I placed 2nd at the WNSO World Championships last year in Montreal.  I am a natrual athlete, so everything has to be absolutely perfect and on point; I have no room for error.  However, with every competition I learn a little bit more about my body and how I react to certain types of training and diets… I am really excited to see how the contest prep is going to work out for me.