Montreal Barbell The PR GYM

Strength Training, Powerlifting, Strongman, Bodybuilding

shirt bench

[B]bench[/B]
135 x 5
185 x 5
225 x 3
285 x 1
325 x 1
355 x 1
375 x 1
add shirt
405 x 3
465 x 1
505 x 1
515 x 1
535 x 1

[B]4 board cg raw[/B]
315 x 5
375 x 5
x5
x5

notes
- all reps > 500 were around a half board away from touching which for me in the gym is the lowest ive ever gotten a bench shirt hahaha. didn't have the shirt jacked the slightest bit (no belt). Just trying to find an easy opener.
- reps felt a little heavy which makes sense because i skipped the last bench day, but form felt solid which is odd for my bench.
- no training next couple days because of xmas. big training day planned for new years day.

Bench lockout work

back at it.. back feels alright, but still some pain..

[B]bench[/B]
reverse greens
2 board
close grip
225 x 8
275 x 3
315 x 3
375 x 3
415 x 3
445 x 3
465 x 3
comp grip
475 x 1
485 x 1
495 x 1 huge PR
325 x 12
x 10

notes
- no time today.. just getting back into it. Back feels fine benching, just hoping its good to squat soon.
- very happy with the 495.

Back at it next week

Did something to my lower back doing a squat and now I have to take a week off. I hope its nothing major, I think I am going to be fine.

Going to have to take a close look at my training after this meet as this is the third meet in a row that I have gotten injured in the training cycle.

I am still on pace for a great meet and a big PR total in a lighter weight class.

2 heavy squat days left until the meet.

Updates

Sorry for the delay, been busy this week and when I went to post on here the site was down for a bit. Everything looks good now!

 

Last week training sessions:

 

squats

raw squats (belt only)
140 x 5
230 x 5
320 x 5
410 x 3
500 x 3
550 x 3
590 x 3
x 2
x 2
x 3

speed deads
315 x 3
403 x 3
455 x 3
495 x 3

notes
- squats are feeling strong. gear soon.

 

 

 

 

bench
135 x 5
185 x 5
225 x 5
275 x 5
320 x 4
reverse greens
365 x 2
410 x 2
x 2
420 x 2
410 x 2

notes
- thats all. gym was freezing (-24C). going to warm up soon here so ill make up for the low volume on friday.
- that being said, still got in 4 good work sets.

 

 

 

deads

*to cold in my gym today. got team to train at commercial gym which sucked but oh well.

deads (from ground raw)
135 x 5
225 x 5
315 x 1
405 x 1
495 x 1
550 x 1
600 x 1
630 x 1
455 x 10

ghr
bw x 10
bw + 40 x 10
x 10
x 10 + 10bw only

abs
3 sets

pullups
1 set

overheads (missed yesterday)
2 sets

notes
- thought i tweaked something in my glute on the 630 but feels fine now. 630 was really light. probally could have gone 680+ raw today without a deadlift bar. cut the crap outta my shin on the bar because the knurling was to far in on the bar.
- going to give a mid 7s pull a good run in january.
- 2 lifters from my team pulled PRs today, one his first 500 and another his first 450.

 

 

 

 

bench

135 x 5
185 x 5
225 x 3
280 x 2
320 x 3
340 x 3
add shirt
410 x 5
460 x 2
500 x 1
550 x 1 M at lockout

raw cg 4 boards
315 x 5
370 x 5

notes
- 550 was close. Each week I am feeling more confident in the shirt and my technique is getting much better. I was gassed after the 550 so low volume. Will try this weight again in 2 weeks. I expect to be opening somewhere in the low 5s.
- full gear squats tomorrow. going to give ~900 a shot if feeling good.
- bench is a week or two behind but not too worried about it yet, technique is feeling solid (actually been using a start command too because i have the tendency to take a soft handoff). Shirt is also not jacked at all.. probally won't be messing around with it much either.. 2ply overkill shirt is quite a bit of shirt for me.

 

 

 

squats
140 x 5
add briefs
230 x 3
320 x 1
add suit
410 x 1
500 x 1
590 x 1
680 x 1
730 x 1
770 x 1
830 x 1
870 x 1
add wraps
920 x 1 pr

good mornings
135 x 5
230 x 5
320 x 5
410 x 5
500 x 5


notes
- 920 was smoked. may have been a little high but not far off. 2 weeks from now I will go 970ish. Thought about trying it today but decided against it, leaving some room for progress etc.
- happy with squat strength, using a little lower bar position and feeling very confident with my form finally.
- bw at 225 or so.

 

 

Overall:

Training going well. I'm hitting PRs on all lifts already and still have time to get stronger. Bench has always been a struggle for me but by the looks of things I am setting myself up for at least a 50lbs PR which I am ok with considering I dropped a weight class. My bench is holding back my total.. hard to have a good total with a bench in the 500s.

 

 

Friday Bench and Saturday Squat

friday

bench
135 x 5
185 x 5
225 x 5
275 x 3
335 x 2
Add overkill shirt
405 x 4
455 x 1
505 x 1
465 x 3
475 x 3

Raw cg 4 board
325 x 12
355 x 5
365 x 5

notes:
- Bench is moving along, 505 was easy, still an inch or two from touching but getting there. I suck at touching weights so I will be working on it leading up to the meet so I can be more comfortable. Considering I am still 10 or 11 weeks out and I am already benching more then

saturday early AM
squats (low and raw)
140 x 5
X 5
230 x 5
320 x 5
410 x 5
500 x 5
520 x 5 pr
410 x 20 pr

notes
- I am still not very comfortible squatting raw and the numbers show it. the 520 x 5 was not to bad and ill be adding 10-20lbs a week for a few weeks hoping to get to 600 x 5 or so.
- the 20 rep squat was hard and called it a day after that thing, laid on the grass outside my gym for 15mins after it i think.
- i have a bit of the flu and im working a ton right now, both are not great for training but its comming along.
- bw right at 220 still so right on pace.

Mon - Wed Training

Monday - AM upper accessory
machine inclines - 3 sets
rows - 3 sets
flys - 6sets
side delts - 6 sets
rear delts - 3 sets



Tuesday AM back
pullups bw x  25 + 15 + 10 + 10
curls 5 sets
pulldowns 3 sets
rear delts 3 sets



PM bench
raw up to 325 x 3
add 3 board and reverse green bands
405 x 3
425 x 3
445 x 3
455 x 2

strict overhead press
135 x 5
185 x 5
200 x 3



Wednesday PM
deads

deadlifts off of 3 inch blocks raw
135 x 5
225 x 3
315 x 3
405 x 3
495 x 3
585 x 3
625 x 3
635 x 3 pr

close stance GMs
...
320 x 5
410 x 5
500 x 5


training going well. Deadlift has made some big gains the last few months I think. 750 in January is the goal. Hoping to get close to 700 off the 3 inch blocks raw with the worlds stiffest bar in the next few weeks here.

Last week of training.



Been moving all week into a new place, super busy but have gotten in lots of training.. highlights:

monday
machine inclines 3 sets
side delts - 6 sets
flys - 6 sets
rear delts - 3 sets
pulldowns - 3 sets

Tue

AM

Pullups
60 total reps
Hammer curls – 4 sets
Pulldowns  - 3 sets
Curls – 3 sets
Rear delts – 3sets

PM

Bench
135 x 5
185 x 5
225 x 5
275 x 5
305 x 4
X4
Add 3 board and reverse blues
405 x 2
435 x 3
465 x 1

Strict standing overhead
135 x 5
190 x 5
X 5

Wed AM
Machine declines
Up to 4pps x 12 + 6 + 4
Barbell extensions – 4 sets
Flys – 3 sets
Pushdowns – 4sets
Machine flat press – 2sets
 
Wed PM
Deads off of 4.5inch blocks (raw)
225 x 3
315 x 3
405 x 3
495 x 3
585 x 3
635 x 1
675 x 1 PR fairly easy
685 x M out of gas, would have had this if I skipped 675.

Chain suspended GM (beltless)
315 x 5
405 x 5
500 x 8

This deadlift set-up is brutal.. this height is very hard. The bar I use for pulls is also the stiffest bar ever created so that doesn’t help. Judging by what everyone was pulling we think that in gear + contest conditions + deadlift bar, we will be able to pull around 40-50lbs more at a meet then from this height. Guess we will see. Anyway I put it, I need to get stronger to reach my goals.


Thur
OFF

Fri
bench
135 x 5
185 x 3
225 x 3
275 x 3
325 x 3
add shirt
405 x 1 - 3 board
455 x 1 - 3 board
505 x 1 - 3 board
x 1 - 2 board

cg 4 board
3 sets up to 365 x 4


Sat

raw squat
135 x 5
225 x 3
315 x 1
405 x 1
455 x 1
500 x 1
add reverse purples
590 x 1
640 x 1
680 x 1
730 x 1

was pretty fun working up a little raw. 730 was not an all out effort. figure my raw squat is low to mid 6s.






training moving along.




ME bench and Light squats

friday

ME bench

135 x 5
225 x 3
275 x 3
325 x 2
add shirt
3 boards
405
460
505


had to cut session short. had a big dump from another lifter and pretty much the session sucked. going to bench again on sunday to make up for it.

 

 

saturday

squats (light week)
raw and very deep
315 x 5
410 x 5
460 x 5
500 x 5
410 x 10

conv deadlifts
225 x 3
315 x 3
405 x 3
495 x 3
x3

deads felt slower then they should, gues sthe squats took more out of me then i thought.