Montreal Barbell The PR GYM

Strength Training, Powerlifting, Strongman, Bodybuilding

July 6 Squat

Last training before the bench wars... was not suppose to lift this week but i wanted to train light to keep my mind in the iron mood and i didn't do anything that would stress my body too much.

warm-up

bar x rep

135 x 10

blue heat on

235 x 5

brief on

315 x 3

405 x 2

add release mini-bands

495 x2

545 x 2

585 x 2

635 x 2

675 x 2

735 x 2

seated leg curl

2 x 15-20 reps

leg extention

2 x 15-20 reps

abductor

2 x 20 reps

July 5 Back

Still just wanted to get some blood flowing...nothing crazy.

Lat pulldown

4 sets of 10-10-9-8 reps

Lat pulldown (machine) work in another way

4 sets of 8 to 10 reps

Bicep curl (haven't done bicep in months)

3 sets of 12 reps

July 4 Light bench + light stuff

Did'nt want to go too hard on the bench cause the meet is next saturday but still wanted to get some blood flowing.

raw bench

bar x reps

135 x 10

185 x 3

225 x 4 sets of 10 reps

Tried to stay in the right path and keep the form

accessories

tate press

3 sets of 12 reps

rope tricep push-down

2 sets of 40 reps

shoulder front raise

3 sets of 7 reps

shoulder lateral raise

3 sets of 12 reps

July 2 Bench Opener

Bench opener at MBB

bar x reps

135 x 10

225 x 5

315 x 2

shirt on

405 x hold for 3 seconds

455 x 1

551 (kilo plates) planed opener x 1

The other said that it looked not lock out and weird. Decided to do it again and be more serious about it.

551 x 1

It flew up!! Maybe the best looking bench i ever did. If the meet don't mess my head...i'm looking up for good numbers!!

June 30 Squat

Squat double against doubled mini-bands in brief

warm-up

blue heat + bar reps

135 x 10

225 x 5

add doubled mini-bands

225 x 2

add brief

315 x 2

405 x 2

455 x 2

495 x 2

545 x 2

585 x 2

Almost all reps were 2 inch high

downset

405 x 10, to depth

Accessories

leg extention + seated leg curl

4 x 10-12 + 4 x 15

Hips work machine

4 sets of 15 reps

June 26 Deadlift & June 28 Bench

June 26 Deadlift

raw warm-up

145 x 10 conv.

145 x 10 sumo

235 x 5

brief on

325 x 3

375 x 1

415 x 1

465 x 1

505 x 1

505 x 1

Brief is not giving me much on deadlift and i just have more blood pressure using them so it will be raw from now on when i'm not using my canvas.

accessories

good-morning

135 x 10

225 x 5

form is bad and i just stopped there before getting injured...already heard a weird noise on my spine...

Lat pull-down

4 sets of 8-10 reps

seated rowing

4 sets of 12 reps

 

June 28 Light bench

bar x reps x 2

135 x 10

185 x 5

225 x 3

275 x 1

315 x 6 x 4 sets

225 x 19

225 x 17

Accessories

tricep push-down

3 sets of 10 reps

tate press

4 sets of 12 reps

tricep one-arm kick back

2 sets of 6 reps

June 22 Squat

warm-up

bar x reps

135 x 10

225 x 5

brief on

315 x 3

405 x 2

495 x 1

545 x 1

585 x 1

545 x 3

495 x 3

545 x 3

495 x 3

seated leg curl + seated leg extention (superset)

4 sets of 10-12 reps

adductor-abductor

3 sets 15-18 reps

June 21 Light Bench

warm-up

135 x 10

185 x 5

225 x 3

295 x 8

315 x 3 sets of 8 reps

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

275 x 1 set

295 x 1 set

Accessories

tate press

4 sets of 12 reps

tricep push-down

4 sets of 8 reps

tricep rope push-down

2 sets to failure

June 19 Heavy bench

Raw warm-up

135 x 10

225 x 5

315 x 1

shirt on

455 x 1

525 x 1 felt easy, laughing on the way up

600 x 1 PR

620 x close miss at lock-out

620 x 0

Today i have join the 600 bench club...something i never taught possible 2 years ago. Technique is getting really good and i feel there's more in me. 600 don't feel that heavy. Started to run out of gas with the 620 but it was in me for sure. Big Thx to MBB...i could never have this kind of achievement without them.

Today my daughter told me it was father's day, i said no...it is bench day :)