Montreal Barbell The PR GYM

Was really tired from a rough week without all the sleep i should had so i went to the gym with the idea of doing light goodmorning instead of deadlift but when i was at the Gym and told Simon that i was not going to deadlift he started to make me feel like a weak and telling me that i was letting myself down...so i said alright, fu** it, let's do this.

Had no idea what to go with so i just did what Simon was doing.

Sumo Raw

135 x 10

225 x 3

315 x 2

405 x 1

475 x 8 sets of single with 30 seconds break

Was surprise that the weight felt good...had some pain in the groin-hips area but i had this pain 5 years ago...come from the job.

That was good work.

Accessories

45 degree back raise

3 sets of 12 reps

Standing ab crunch

4 sets of 10 reps

Lat pulldown

4 sets of 10 reps

Was 219-220 again on the scale today...it means that the 5 pounds i have gain since the meet is not going away...really happy about that.

sleep 2/10....will recover for the next two days

food 7/10

head 10/10

raw full rom bench

135 x 10

135 x 10

225 x 3

275 x 4 sets of 10 reps

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

295 x 1 set

275 x 1 set

Accessories

tricep push-down

4 sets of 8-10 reps

tate press

3 sets of 15 reps

sleep 3/10

eat 7/10

head 10/10

raw warm-up

bar x reps

135 x 10

225 x 3

brief on

315 x 3

405 x 3

495 x 3

545 x 3 sets of 3 reps

Accessories

seated leg extention + seated leg curl

4 sets of 12 reps

Adductor + Abductor

4 sets of 8 reps

Switch sunday squat at MBB for bench instead, getting ready for the bench wars on July 9

raw warm-up

135 x 10

225 x 3

315 x 1

shirt on

405 x 1

455 x 1

495 x 1

545 x 1

585 x 1 PR

600 x miss

Lock the left side too fast and right side went down because of the dip.

I have listen to advice from Ross about not smashing the weight back but instead being more calm and riding the shirt like Shanny and Shawna do. It was funny cause i was thinking the same thing when i was going to the gym today. It was the best form i had since i bench in shirt.

So highlights of the week-end? Mike Guay easy 855... Alex Chiasson first 500 for the fourth time in a shirt... Shawna 305 bench with the friday night crew... Wow! What will stop us???

It was a great day at MBB.

Start a cycle of HFM (hormonal fluctuation) training

raw warm-up sumo stance

135 x 10

135 x 5

225 x 3

315 x 1

suit on

405 x 1

work set

455 x 3 sets of 2 reps

Accessories

rack pull from pin 2 with Doubled mini-bands

225 x 5

275 x 5

315 x 5

375 x 2

Lat pulldown

4 sets of 6 to 10 reps

Warm-up and work on my technique

135 x 10

185 x 3

225 x 3

275 x 3

315 x 4 sets of 6 reps

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

275 x 2 sets

Tricep bar push-down

4 sets of 10 reps

Tricep single arm kick-back

4 sets of 6 reps

5 min bike

Brief on

145 x 5-10 (quarter squat...lol)

235 x 3

325 x 3

415 x 1

bottom suit on

595 x 1

strap up + loose knee wrap

685 x 1

Kilo plate on

783 x 1 planned opener

Strap was too tight and feet too wide to get good depth

760 x 1 new planned opener

Drop it to something like ipf depth...form was good and feel good about opening with that.

That's it for the meet prep...had some up and down but overall i think that everything felt in place at the right time. Don't know if i will hit huge number by i will surely make some pr and get me close to 2000 total. Bodyweight is around 212-214 and i will try to get a little more bloated before the meet so my body will be ready to explode! Taking one more protein shake a day and trying to eat more...no mather what i eat i don't care i just want the calorie!! Ha ha

So stay tune for next week for my meet write-up.

Heart and will.

Raw warm-up

bar x reps

135 x 10

185 x 3

225 x 3

275 x 1

315 x 1

2 board

365 x 1

shirt on

405, hold for 3 seconds in my hand and rack

455 x 1

500 x 1

500 x 1 (planned opener)

All weight felt heavy today...i mean, all week long. But 500 is a weight i can do even if i'm tired or sick so it's an easy weight to open with. My week off before the meet will do great things for my body. I will try to take as much protein and calorie as i can to fuel my body for next week-end. I have just found out that a large Milkshake at Mcdonald's is 1110 calorie!! That's great news!!

Accessories

Did some lock-outs in the power rack with some bands on

2 sets of 40 reps on the rope push-down

Post work-out meal = protein shake with gatorade and a full box of donuts...yummy!

Deadlift opener day.

raw warm-up

conventional

145 x 10

Sumo

235 x 3

325 x 1

Suit on strap down

415 x 1

Strap up

550 x 1 (planed opener for pro-am)

My energy was low but it still went up ok...still think that i can do over 6 hun at the meet.

Accessories

Raw conventional pull from the pin number 2 with double mini-bands resistance

225 x 1

315 x 3

225 x 2 sets of 5 reps

275 x 2 sets of 5 reps

Seated leg curl + Leg extention (superset)

4 sets of 10 reps

abductor + adductor (superset)

4 sets of 10 reps

Back low pulley rowing

4 sets of heavy 6 reps

Lat pulldown

4 sets of 10 reps

Last raw bench training before the Pro-Am

bar x reps

135 x 10

185 x 3

225 x 3

275 x 3

315 x 6

325 x 6

335 x 6

345 x 6

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

2 sets with 315

Incline bench press

225 x 9

225 x 8

4 sets of shoulder raise

4 sets of tate press

2 sets of rope push-down