Montreal Barbell The PR GYM

Strength Training, Powerlifting, Strongman, Bodybuilding

BENCH DAY 19/4-11

BENCH PRESS (Close Grip)

2/20/20kg

1/10/40kg

1/10/60kg

1/5/80kg

1/5/100kg

1/1/120kg

1/1/140kg

1/1/155kg

1/1/160kg

 

4 BOARD PRESS (Close Grip)

1/3/120kg

1/3/140kg

1/3/160kg

1/3/180kg

 

SHIRT BENCH (2 Ply)

1/3/200kg  NO TOUCH

1/3/220kg  NO TOUCH

1/2/240kg  NO TOUCH

 

BICEPS CURL

1 Set

 

Was ok training,but weight feel heavy today,but days like this happent.Feel good to feel heavyer weight in hands again & hopefully soon i can do a gym PR again 

SQ/DL DAY 14/4-11

FOAM ROLL RALLY

 

LOW BOX SQUAT

2/5/20kg

1/5/40kg

1/5/60kg

1/5/80kg

1/5/100kg

 

SQUAT (Singel Ply Suit)

1/2/120kg W/SUIT & STRAPS DOWN + LOOSE KNEE WRAPS

1/2/145kg W/SUIT & STRAPS DOWN + LOOSE KNEE WRAPS

1/1/175kg W/SUIT & STRAPS DOWN + LOOSE KNEE WRAPS

 

DEADLIFT

1/5/70kg

1/1/100kg

1/1/120kg

1/1/150kg

1/1/200kg

 

SPEED PULLS

2/5/100kg

 

HYPER EXTENTION

1 Set W/Body Weight

 

FOAM ROLL RALLY

 

This was good training (Second SQ/DL training) & first with suit since early 90´s.I was around 2 inch from (IPF) Depht since suit is little tight.All Squat weights was very easy.Hopefully even better squat next week & depht much better when i get juse to more heavy weights on my back & learn suit.

 

 

BENCH DAY 12/4-11

BENCH PRESS (Close Grip)

1/20/20kg

1/5/50kg

1/3/60kg

1/3/80kg

1/3/100kg

1/3/120kg

1/3/130kg

1/3/140kg

1/3/150kg

 

3 BOARD PRESS (Close Grip)

1/3/150kg

1/3/160kg

1/2/170kg

 

SHIRT BENCH (2 Ply)

1/3/180kg NO TOUCH

1/3/200kg NO TOUCH

1/3/230kg NO TOUCH

 

RACK LOCKOUT KILLER MMM WAY (Close Grip)

1/3/100kg

1/3/120kg

1/3/140kg

1/3/150kg

1/3/160kg

 

I was tierd today & had hope for more on board press,but some days are like this.Shirt Bench went very well.Had plan to do some light pump assistance work as well,but was so emty after this exercices that it was no meaning do it.

SQ/DL DAY 7/4-11

FOAM ROLL RALLY

 

HIGH BOX SQUAT

2/5/20kg

1/5/40kg

1/5/60kg

1/5/80kg

1/5/100kg

 

MEDIUM BOX SQUAT

1/5/70kg

1/5/90kg

 

DEADLIFT

1/3/70kg

1/3/90kg

1/3/110kg

1/3/130kg

1/3/150kg

1/3/170kg

1/3/180kg

 

FOAM ROLL RALLY

 

This was first squat & deadlift training & feel very good.

BENCH PRESS DAY

BENCH PRESS (Close Grip)

1/20/20kg

1/5/40kg

1/5/60kg

1/5/80kg

1/5/100kg

1/5/120kg

1/5/130kg

1/4/140kg

 

2 BOARD PRESS (Close Grip)

1/5/110kg

1/5/130kg

1/5/140kg

 

SHIRT BENCH (2 Ply Shirt)

1/5/170kg NO TOUCH

1/5/200kg NO TOUCH

 

RACK LOCKOUTS  MMM WAY (Close Grip) Around 10 sec rest Between Set

1/5/110kg

1/5/130kg

1/5/140kg.

1/5/150kg

An good & easy training & feel great to start up again.Did a 5 rep day just to get some rep work. 

MY TRAINING PLAN

I will start up training again tomorrow after over 1 week of rest.I feel that my cns are rest & my mind are ready for hard work again.It will probly be only one meet in beginning of May where i shall try beat Swedish Record in Bench.Then if i can qualify i shall try compite at Norwgian Nationals in powerlifting (open) in June,i have nothing to do there,but there i can try beat Norwegian Master Bench Record.Then it will be Swedish Master Bench Championship in september,South Norwegian Championship Bench/Powerlifting in october & Swedish Region Championship in Bench/Powerlifting in october/´november & last meet will be East Moutain Bench Cup Finale in Norway in december.Maby i go to Norwegian National Master Powerlifting meet as well in december,time will show.Looking forward to start training again tomorrow & will even start a comeback training in squat & deadlift,hopefully i can do this without getting to much lowerback pain.Have got a lot of advice from Norwegian Powerlifting Coach how to manage this with many rehab/prehab exercice i will do before training as warm up & things i will do daily at home,it is worth a try.

NORWEGIAN NATIONALS 27/3-11

After lots of problem with trawell we finaly come to venue.I was almost 2 kg under the weight i need & warm ups was all weight feeling very light & i was strong,then i put on shirt & it was almost like lifting Raw.Not very much support & my new Rage X was not ligal to lift with becose of arms on it.This feel sad when i know & feel that i never have been stronger,but know i can not lift my best becose of shirt.I decide take a easy opner on 222,5kg & here is how that went....

 

1) Opner was 222,5kg & after extremly hard work i get it up,but no lift from judge.I was totaly out of energy since this was a 150% max lift LOL,from few inch from chest & up it was like Raw & it was unbelivebole heavy,never lift a lift like this so slow & many times true lift i was 100% sure i had to give up.

 

2) Second lift on 222,5kg i was fire up & get on the bar,but few inch from chest it was stop...

 

3) Third lift & i was not sure if i wanted to go for it since i was totaly out of energy,but i fire up & the big public start screem & clap there hands.I was going totaly crazy & know if i get this lift i atleast get second place.All went good & i get the lift 3 white lights.

 

Not happy to only lift 222,5kg,but nothing to do since when i not have correct shirt lifting will not be any better than this.Only happy that i even after 2 bad lift & out of energy can do a third good one.Now i will rest for few days since shoulder,arms & chest are beat up then i will go back to hard training & will be just one more meet in May before august/september so i have more time to built up a good base now & try out diffrent things with shirt etc in this periode.

 

SHIRT BENCH DAY 20/3-11

FOAM ROLL RALLY

 

BENCH PRESS (Medium Grip)

2/20/20kg

1/10/40kg

1/5/60kg

1/5/80kg

1/5/100kg

 

SHIRT BENCH

1/3/140kg NO TOUCH

1/3/160kg NO TOUCH

1/3/180kg NO TOUCH

1/3/200kg NO TOUCH

1/2/220kg NO TOUCH

 

This was all i do this day & will just rest my body now to next weekend when Norwegian Nationals in Bench Press goes.I have never been stronger than now,but i have shirt problem.Shirt are to big in arms so soon as i come a few inch up it feel like raw press.IPF have new rules & not ligal to do any with shirt so nothing i can do.I was around 1 inch from touch on last set & even 200kg set was pretty close on last rep.

´´TRAINING RAW BENCH´´??17/3-11

FOAM ROLL RALLY

 

BENCH PRESS W/ NORWEGIAN SLING SHOT (Medium Grip)

1/20/20kg

1/10/40kg

1/10/60kg

1/5/80kg

1/1/100kg

1/1/120kg

1/1/140kg

 

FOAM ROLL RALLY

 

This was all i do,was so tierd in body & decide to quit there & just focus on last shirt training on sunday before Nationals next sunday.So i just help & watch other lifters today.

ASSISTANCE DAY 15/3-11

LAT PULLDOWN

4 Set

 

FACE PULLS

3 Set

 

SIDE DELT RAISE

3 Set

 

HAMMER CURL/BAND PUSHDOWN  (Super Set)

3 Set

 

HYPER EXTENTION

1 Set

 

DEADLIFT

1/5/70kg

1/15/120kg

 

FOAM ROLL ´´RALLY´´

 

This was just a recovery training + i challange all who pull deadlift today that we should do max reps on 120kg with weightlifter grip & no equipment.The ´´meet´´was on & i never have problem hold weight like that & rest on top to show that my grip is good & that i only lost becose my condition is bad,not grip LOL.Most have grip problem after 10 reps,but there condition & strength are much better than mine offcorse..I love to challange people in things like this & give all people i help training some fun training