Montreal Barbell The PR GYM

Strength Training, Powerlifting, Strongman, Bodybuilding

Tuesday Raw bench

raw full rom bench

10 min bike warm-up for my knee

bar x rep

135 x 10

135 x 5

185 x 3

225 x 3

275 x 1

315 x 6

315 x 6

325 x 6

335 x 6 (easy)

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

2 sets with 295

Tate press

5 sets of 15 reps

 

Bench feel good.

May 1 Squat

Squat training at MBB with the team today. We had a big group, that was fun. Went to the gym with my knee pain that i have it's been a month now....knee issue from work i think. It did'nt work out well today...

raw warm-up

145 x 10

235 x 3

brief on

325 X 3

415 X 1

505 X 1

suit on + knee wraps

685 x 2

825 x 1 High

850 x miss (knee pain)

Form work

505 x 3

 

So i will do lighter workout with the squat for the next 2 weeks working on form and try to give my knees a rest. If it's too hard maybe i will just expect lower weight on the squat for the pro-am but still a pr....or do a bench only. Time will tell.

 

Friday night Heavy Bench April 29

warm-up raw

bar x reps

135 x 10

185 x 3

225 x 3

275 x 1

315 x 1

365 x 1

Joffrey SDP shirt on

455 x LOL

Ok, shirt was good fit but i just can't bench in that kind of shirt. Went 1 inch or 2 down and it was stuck and the collar started to stretch... Too bad. Did not wanted to rip a 330$ shirt that wasn't mine... It means one week without any shirt benching. Will bench in my rage x next week...the shirt is at MBB.

Put the Titan super ram on

4 sets of 3 reps with 385

 

Rack lock-out

sets of 3-5 reps for 3-5 seconds hold

135 + 2 pair of doubled mini-bands

225 + bands

275 + bands

275 + bands

 

Tricep rope push-down

2 sets of 40 reps

 

It's might be the worst benching night i had in a while but... this happen sometimes! Head's up big boy....5 week's out!

Wednesday April 27 Deadlift

conventional raw

145 x 10

235 x 5

325 x 3

put suit on

415 x 1

505 x 1

Suit was giving me hard time and was not good at all

suit off

555 x 0

My experience with conventional is over. It's not has good has i tought it would be.

 

Pin pull from pin 2 with mini-bands resistance

235 x 5

325 x 5

375 x 5

375 x 5

 

Lat pulldown

4 sets of 10 reps

 

Tuesday April 26 Raw bench

Had some knee pain so decided to skip the full rom bench cause i'm using my leg so much it hurt my knee.

Decline bench press

bar x reps

135 x 8

225 x 5

275 x 3

325 x 5

335 x 5

345 x 5

355 x 5 (pr)

365 x 5 (pr)

Incline bench press

225 x 5

245 x 4

275 x 3

295 x 2

315 x 2 (pr)

345 x 1 (pr)

Tricep push-down

4 sets of 10 reps

 

Don't know why but bodyweight was up today...had good energy in the gym today. Looking foward a good deadlift training tommorow.

Monday April 26 Squat

Squatted at the commercial gym today...could not squat at MBB yesterday because it was my daughter birthday.

bar x reps

145 x 10

235 x 3

brief on

325 x 3

415 x 3

505 x 3

add resistance dbl mini-bands

595 x 3

685 x 3

645 x 3 sets of 3 reps

 

Light leg extention

3 sets of 20 reps

 

abductor + adductor

4 sets of 15 reps

Thur April 21 Shirted bench

Back was still sore from yesterday deadlift...it's the last time i do that!! Had no choice because i can't bench the next couples day.

raw warm-up

bar x reps

135 x 10

185 x 3

225 x 3

275 x 1

315 x 1

365 x 1

super ram on

405 x 1

shirt on

455 x 2

475 x 1

495 x 1

525 x miss....why??....the shirt RIP....it is not fun. Best shirt ever is dead!!

Rack lock-out

5 reps for 3 seconds hold

225 + dbl mini-bands

275 + dbl mini-bands

315 + dbl mini-bands

365 + dbl mini-bands

Tricep rope push-down

2 sets of 40 reps

Lat pulldown

4 sets of 10 reps

Joffrey Laurin will bring me a bunch of shirt this week-end to try...hopefully i will find something that i could bench well in. There's still my old denim shirt with a bunch of patch or my old rage x that could rip anytime...but i don't trust them.

Wednesday April 20 Deadlift

Decided to try some deadlift...even if i have some upper back pain. It felt pretty good after all.

Conventional raw deadlift in the power rack from 1 pin

135 x 10

225 x 3

315 x 3

365 x 1

405 x 1

455 x 1

495 x 1

545 x 1

All of them felt pretty good. Think i will give conventional a shot full rom with the suit next week to see if i'm doing better than sumo style.

315 x 5

Standing leg curl

3 sets of 8 reps

That was it for today's training. Feeling strong...really strong, but tommorow will be shirted bench so wanted to save some.

Monday April 18 Bench...acc

Had to reorganize this week because of work...I'm not use to train on monday.

Dumbell Press 110 lbs

1 x 12 reps

1 x 14 reps

1 x 15 reps

Incline barbell press

275 x 4

275 x 4

295 x 2

315 x 1

Tricep push-down

4 sets of 10 reps

Did some rotator cuff bands work

Sunday April 17 Squat

warm-up

raw

bar

145 x 10

235 x 3

brief on

325 x 3

415 x 1

505 x 1

Suit on - bottom

595 x 2

knee wrap on

685 x 2

775 x 1

775 x 1

Form was bad so did so work with less weight

595 x 3

505 x 1

Did some foot positioning work and had the good setup with the 505. Doing the raw box squat on wednesday is messing with my stance and form so i will stop doing it and be back to deadlift again. And it will give me more energy for the sunday squat. Squatting once a week is enough.

Today, Mike Guay did 1145 and it look easy. It was amazing and he said he had room for more. It was 1-2 inch high but he will get there. I honestly think that Mike could post a huge total at pro-am and be the next big thing in Canada's multi-ply...