Montreal Barbell The PR GYM

Strength Training, Powerlifting, Strongman, Bodybuilding

Oct. 4 Light Bench

Raw bench full rom

bar x reps

135 x 20

135 x 10

185 x 5

225 x 10

245 x 10

265 x 10

265 x 8 Ran out of gas

Pause bench

225 x (5,4,3,2,1)

245 x (1,2,3,4,5)

I felt  that i was running out of gas on the 10 rep template of the day but it felt good to get some blood flowing. Strenght was good but "pumping" was hard.


one arm (right) shoulder press

4 sets of 20 rep

Tricep bar push-down

4 sets of 10 reps

Tricep rope push-down

2 sets of 30 reps

Oct. 2 Shoulder

Right shoulder hurt from the start

Trap bar machine Shrug

1 plate (each side) x 100 reps

2 plates x 75

3 plates x 40 reps

4 plates x 25 reps

5 plates x 20 reps

6 plates x 10 reps

Side raise

4 sets of 12 reps

Rear raise

4 set of 12 reps

Shoulder press on machine

2 sets x 20 reps

one arm right side (side that hurt) 4 more sets x 20 reps

At the end, my shoulder started to feel way better...have no clue about that. It felt better till monday when i did a bad movement at work and started to feel pain again.

Sept. 30 Heavy Bench

Have not train this week because i was sick and had to deal with my house being sold so tonight i was hungry for training. Did'nt had a shirt to work with and only one training partner at commercial gym so i did pressing movement, keeping the reps low and focusing on high end work.

raw bench full rom

bar x reps

135 x 12

185 x 5

225 x 3

285 x 1

315 x 1

365 x 1

Three board (raw) MM style

365 x 3

385 x 3

405 x 3

full rom against doubled mini-bands

225 x 5

275 x 3

275 x 3

295 x 3

Decline bench

315 x 5

335 x 5

365 x 3

405 x 1

Tricep assitance

rope push-down

1 x 40 reps

2 x 30 reps

That was good work. Right shoulder is feeling like shit but i have no choice other than working trought the pain... Looking foward good shirted bench next week at MBB if the shirt is fixed.

Sept. 25 Shoulder Work

Trap bar machine shrug

90 x 75

180 x 50

270 x 25

360 x 20

450 x 15

540 x 10

Shoulder side raise

4 sets of 12 reps

Upright row

4 sets of 12 reps

Rear raise

3 sets of 12 reps

Have not done military press to give my right shoulder a rest cause this is the exercise that put the more stress on it even at a light weight.

Sept. 23 Shirted Bench

It has been two months since my last time at MBB and it felt so good to train with the team again.

bar x reps

135 x 10-12

225 x 5-6

315 x 2

Shirt on

455 x 2

My actual denim shirt is now loose and i needed a new shirt to get to a new level in my benching... There was a Karin's denim hanging on the wall and decided to try it just for fun but to my surprise it was perfect fit! Small chest plate and tight sleeve! Went down to work on form to get use to the new shirt.

405 x no touch... High!

495 x no touch...maybe 2 inch high

545 x 1 545 in shirt ever and Ross told me todo a second one and i was good to go but the shirt ripped on the right sleeve so i stop there.

Too bad cause i was on my way to big PR! The shirt work great, i have crazy support! But the denim need to be reinforced sometimes and Ghyslain will fix it so when i'll come back to MBB two weeks from now, i will destroy over 600.

I want to say it again: guys i was missing you all and it felt great to be together!


Sept. 21 Leg + Back

Lat pulldown

5 sets of 10-10-9-8-7

Vertical row

5 sets of 10 reps

Seated rowing

4 sets of 8 reps

Bicep alternate dumbell curl

3 sets of 12 reps

Leg extention

4 sets of 12-15 reps

Tried to do some light box squat but hernia was hurting.

Sept. 20 Raw Bench

Shoulder side raise

1 set x 20 reps

raw bench

bar x 20 reps

135 x 10

185 x 5

225 x 3

275 x 3

315 x 4 sets of 6 reps

Pause bench

275 x (5,4,3,2,1)

275 x (1,2,3,4,5)


Tricep push-down

4 sets of 12-10-9-10 reps

Tricep rope push-down

1 sets of 20 reps

1 sets of 30 reps

Took a long time for my shoulder to right shoulder was killing me. When i was at my second set with 315 it started to feel better. Don't know what it is... it is pain in the back of my rotator cuff that hurt mostly when i hold the bar or overhead press and side raise... I will take more omega 3, sodium and keep training my shoulder light to get them healthier and maybe i will heal from this. When i'm in the shirt it only hurt at the top when i hold it with shoulder back, and my right shoulder is weak at top but my strenght is still good so i'm still able to press some serious weight... let's see what friday will bring me!

Sept. 17 Shoulder training

Was suppose to fo to MBB for the big bench training yesterday, but my little boy was sick thursday night and we spent 2 days at the hospital... Was so disapointed that i could not bench with the team but children come first. I will try to catch up and will go to MBB next friday. Today my girlfriend had to return to the hospital for injection and more test so i went to the gym to train my shoulder while my daughter was at the gym's daycare. Here is my new training template (bench only until my hernia surgery) :

Sunday: Shoulder

Tuesday: Light bench

Wednesday: Back and Leg

Friday: Heavy shirted bench


For tuesday and friday i follow MBB template, wich i had great results with, but maybe i will do more volume since i am bench only. For back and shoulder i use some training advice i have read from militia guys (Burns, Crawford, Miller) and some i have read from people train by them (Bolton) wich consist of : training the shoulder with the purpose of get them healthy... Why? I bench Militia style wich consist of shoulder rotation and not pushing straight up. Shoulder training consist of higher rep range and specific movement. My back consist of more lat pulldown and rowing, bodybuilding style. And my leg is all about what my hernia allow me to so it is more bodybuilding too...


Today's training

Tried to do military press right away but my right shoulder was killing me so i did something else and went back to it at the end of the session.

Shrug's on trap bar machine

135 x 75

225 x 50

315 x 25

405 x 15

495 x 10

585 x 8

Side raise with dumbell

4 sets of 12-12-10-12 reps

Rear raise on pec-deck machine

4 sets of 12 reps

Upright rowing

4 sets of 12 reps with 60 and 70 pounds barbell

Back to seated military press with warmed up was better but right shoulder was still hurting.

bar x 20

65 x 15

85 x 12

105 x 12

So it was good training but first thing i have notice is that my shoulder are was fine for benching but maybe this is why my right shoulder failed before. With some WISE shoulder training without going too heavy, they will get stronger and healthier and maybe my right rotator cuff will get better sooner.


Sept. 14 Back + Leg Work

Now that i am bench only for awhile i had to make some adjustment on my training template about what movement i can do and what i can't. So today was back accessories and leg work.

Lat pulldown

5 sets of 12-10-10-10-8 reps

Seated rowing

4 sets of 10 reps

Hack squat

10 reps with 1 plates each side up to 6 plates (6 sets)

Leg extention

3 sets of 12 reps

Seated leg curl

4 sets of 12-12-10-10 reps

Alternate dumbell bicep curl

3 sets of 12 reps

Sept. 13 Light Bench

Went to the gym to see if i'm still able to bench with the hernia...turn out ok. Still some pain but able to do the work.

135 x 12

185 x 5

225 x 3

275 x 2

300 x 4 sets of 8 reps

Decline bench

275 x 5

295 x 5

315 x 5

335 x 5

225 x 20


Tricep push-down

4 sets of 10 reps

Tricep rope push-down

2 sets of 40 reps

Shoulder side raises

4 sets of 12-12-10-10

Still waiting to see if my hernia will go back to it normal state before last week when it got worse...if so i will get back to 3 lift, if not will stay bench only till surgery.