Montreal Barbell The PR GYM

Strength Training, Powerlifting, Strongman, Bodybuilding

Sept. 11 Squat

Since last thursday i had huge pain in an hernia i have in the groin. I have this hernia for about the last 7 years...never consulted a doctor cause i knew i could not lift for some time (yes, i am a true powerlifter :p) but for the past 4 days it was worst than ever. Went to the gym to still try (stupid) to get some work done but it was bad.

warm-up

135 x 10 raw

225 x 5

brief on

315 x 5

405 x 2

455 x 1

bottom suit on

585 x 2 (looked really bad)

675 x 2 strap up (bad form)

750 x 1 (high)

Was only thinking about the pain and scared that something bad happen so my form was off and my head too...stop there.

accessories

leg extention

3 sets 20 reps

seated leg curl

4 sets 12 reps

Went to the emergency today (sept.12) so the doctor could take a look... the pain was going down and i think it's going back to normal. The doctor ask if i wanted a surgery to get it fix and i said yes. Doctor told me it could be long, like next spring or worse but i told her that i have the powerlifting world championship in Ukraine i want to do in sept. 2012 and she was really nice to me and said that i will be on priority list and maybe i could have surgery before christmas :) It's a 6 week recovery so i could have plenty of training time to get ready for national and world 2012!! For now, i will take it day by day and get the most of the good day and take it easy when it's bad... I think bench is the less affected by that problem so in worst scenario i will be bench only for a while. Let's see what the tide will bring tommorow and keep the head up no matter what.

Sept. 9 Heavy Bench

Raw warm-up

bar x reps, 135 x 10

185 x 5

225 x 5

275 x 1

315 x 1

365 x 1 (grinder and hard) but more reps with full range on tuesday will fix that.

Shirt on

405 two boards x 3 reps

full range

455 x 2 no touch (bad form)

495 x 1 (better form, easy)

545 x 1 (nice and easy)

shoulder was not that bad in the shirt tonight. CNS is getting better every week as i am getting to heavier weight. But bottom line is : technique is the most important!! With good technique and right form...muscle and all don't matter that much! ...except the head!

Accessories

rack lock-out

225 x 5

315 x 5

365 x 5

Tricep rope push-down

2 sets of 40 reps

Sept. 7 Deadlift

Deadlift with reverse mini-bands

Bottom suit (inzer hardcore) on. The suit don't give me much but the tightness around my butt help me not shit my pants when doing sumo stance :)

Warm-up

135 squat x 10

145 conv stance deadlift x 10

145 sumo stance deadlift x 10

235 x 2

add reverse mini-bands

325 x 2

375 x 2

415 x 2

465 x 2

505 x 2

555 x 2

600 x 2 PR

Accessories

lat pulldown

4 sets of 10-8-8-6 reps

TRX bodyweights rowing

4 sets of 10 reps

Hyperextention

1 sets 20 reps

Deadlift is feeling stronger than ever! I know deep inside that i will smash a PR at next meet!

Sept. 6 Light bench

Right shoulder was really bad the past week so i went to the gym without any weight in mind.

Did bar x a lot of reps...twice

135 x 12

135 x 12

Put on my shoulder some spray stuff that help ignore the pain and it did a wonderfull job...plus it is a natural stuff with eucaliptus.

225 x 5

275 x 10 for 4 sets.

 Tried to bench with the best shirted bench form i could. Most of the time, and i can say all the time, form is more important than the weight lift....on raw bench day too. Cause the form will be the same in the shirt. You have to set your mind so your body will react the same when you bench, everytime.

Pause bench (5,4,3,2,1 system)

2 sets with 275. Had more in the tank but wanted not to push my shoulder too much.

Accessories

tricep push-down

4 sets of 10 reps

rope push-down

2 sets to failure for about 30 reps each set.

 

Sept. 4 Squat

Week 2 of progressive overload with reverse mini-bands

brief on from start

135 x 10

225 x 7

315 x 3

add knee wrap

495 x 2

bottom suit on

585 x 2

loose strap up

685 x 1

add reverse mini-bands

750 x 1

825 x 1

Form is getting better, weight felt good and gear fit good too. Might need new brief by meet time...

Accessories

seated leg curl

4 sets 15 reps

leg extention

3 sets 20 reps

Sept. 2 Shirted bench

Back in the shirt after a month off. Should have stay light on tuesday cause today my right shoulder was killing me...

raw warm-up

135 x 10

185 x 5

225 x 3

275 x 1

315 x 1

365 x 1

shirt on

405 x 1, 2 inch from chest

405 x 1

455 x 2

500 x 1

Stop there cause my right shoulder was destroyed...form was horrible and shirt was loose. Need to get some work done on my shirt or get a new one from Ghyslain... Next tuesday will be light bench and form work, hopefully next week shirted bench will feel better.

August 31 Deadlift

Raw conventional deadlift from Pin 2

225 x 10

275 x 2

315 x 2

365 x 2

405 x 2

455 x 2

495 x 2

545 x 2

585 x 2

Lat pulldown

4 sets of 10-10-8-6 reps

TRX bodyweight rowing

4 sets of 10 reps

August 30 Raw Bench

Last heavy raw bench for a tuesday...back in the shirt this friday so next tuesday for awhile will be MMM template like i used to and had good results. My right shoulder was off today so weight felt heavy.

raw regular grip bench

135 x 10

185 x 5

225 x 3

275 x 3

315 x 3

365 x 2

Decline bench

275 x 5

295 x 5

315 x 5

335 x 5

345 x 5

Floor press

275 x 3

295 x 3

315 x 3

325 x 3

335 x 3

Shoulder side raise

5 sets of 12 reps

August 28 Squat

So my schedule is back to normal and i am returning to the same day as Montreal Barbell but i had heavy squat last thursday and i was not fully recover. Simon is back from vacation and he did squat too...doing the same training schedule as mine.

raw warm-up

135 x 10

225 x 5

315 x 3

brief on

315 x 4

315 x 1

had some time between this set and the other cause i needed to help Simon with his set...we can't squat at the same time because he walk out and i use my makeshift monolift.

495 x 2

loose knee wrap on + bottom suit

600 x 2

tighter knee wrap + strap up

685 x 1

add reverse mini-band

750 x 1

800 x 1

Those last 2 were easy...getting myself used to the weight and slowly working my way up - progressive overload with the reverse band. Everything is planned so i can squat what i was doing last meet without the bands in a month or so and after that new cycle to get higher in weight for my next meet in december...

Was too tired for accessories today and went home. Only to see an hour later that Irene storm made a tree crash in front of the house... :(

Simon did 600 with the reverse today...i will get him to this weight for a meet in november. 

August 25 Squat

Full squat

raw warm-up

135 x 10

225 x 7

315 x 3

brief on

405 x 3

495 x 3

545 x 3

cheap knee wrap on

585 x 3

635 x 3

675 x 1

405 x 8

Only had 1 guy to help remove the hooks and no spotter so i did'nt put my suit on tonight....Simon is on vacation and it was Alex gf birthday but with the help of Kevin, a guy who hhelp us sometime at the gym, i was able do get so quality work in.

Accessories

Seated leg curl

1 sets 15 reps

2 sets 12 reps

Adductor

2 sets of 20 reps