Montreal Barbell The PR GYM

Strength Training, Powerlifting, Strongman, Bodybuilding

LAST BENCH WORKOUTS

TWO WORKOUTS

FRI 18/2 BENCH ME 
warmup raw full ROM
50x8
70x8
100x6
140x3
180x3
shirt SDP
220x3 NT
260x3 NT
290x2 NT
... NT 
got down close to touch but not all the way

MON 21/2 BENCH DE
warmup
reverse blue bands
150x8
180x8
200x8
220x8

pushpress 50,60,70x8
back combo

WED 28/10 BENCH/SHOULDERS



I've planned a small (1 week) deload after second minicycle of assistance work and started the last cycle with an easier workout:

raw cg
70x8
100x8
140x6
160x6
180x3
200x2

in between sets of bench I've put the seated shoulder press from pins at eye level
40x8
60x8
80x4
90x4
100x4

shrugs
up to 170x6
we have one lifter doing the WPC worlds in Finland - bench only and he's planning to go for a WR in master division so let's keep our fingers crossed
 

MON 18/10/10 LEGS

MON 18/10/10 LEGS 

 

squat low box

55x8

75x8

105x8

135x4

165x4

205x8

6 guys were taking turns - a lot of fun - most I've seen squatting in our gym like EVER

 

legpress - [b]  [/b]king of the gym challenge [/b]

180x8

250x8

320x6

400x6

450x6

500x8

575x8 we couldn't load any more two men still standing so we called it a tie

 

I really like these small gym competitions - it's a lot of fun and it gets people motivated to improve even out of the meets