Montreal Barbell The PR GYM

static contractions on leg press:3 plates on leg press + 900 lbs on dynamometer ( warm up )=1100 lbs real weight+ sled weight

                                              3 plates + 1100 on dyno =1300 lbs + sled weight

Deadlift end:(with straps,sorry) 495 x 1 ,735 x 1

captains of crush grippers ,one hand lat pulldown ,one hand seated rows, static contractions for shoulders and biceps

squats with briefs:145 x 6 ,235 x 5 ,325 x3

nomex suit on:415 x 2 ,465 x 1 ,505 x 1

knee wraps on:595 x 1 deep! ,685 x 1 deep! 775 no lift (loose focus when I heard stitches popping in my briefs but got it deeper than usual at least..

retry 775 ,still no lift but deep again and good control

deadlift with briefs and nomex suit,straps down:315 x 1 ,555 x 1 difficult at the top

bench:95 x 5 ,135 x 5 ,145 x 1 stop,feel the bad pec pulling

static contraction training

leg press end(with dynamometer on leg press) first push(warm up) 900 lbs, second push 1150 lbs

It dont look like a lot but remember that when you normally put 1000 lbs on a leg press,you only have around 700 lbs of real weight to push du to the incline,but with the dynamometer,it's direct force that is measured.The problem is that my dynamometer is supposed to measure only to 1000 lbs max,I push it harder,but the needle on it stopped squarly at 1150 ,so I think I reach it's limit.Next time I think i will have to do it one leg at the time.

deadlift end:495 x 1 , 725 x 1 take it off but not sure I lock it up

gripper captains of crush no 1 and no 2 only once but put maximum force after it's closed for 3 seconds

static contraction(in the strongest position)with one arm pulldowns,one arm seated rows,military press,bench press and one arm curl

With this training my joints really have a good  rest all week even if the weights are heavy because they are always at the stongest position with no grinding

motion.It's a big workout for the nervous system.

squats in briefs:145 x 6 ,235x 5 ,325 x3

put my new suit that I made myself (a fire resistant suit!it's made with woven nomex;fire resistant and expen$ive material)

415 x 2 ,465 x 1 ,505 x1

put knee wraps:595 x 1 ,685 x 1 ,775 x 1 (try to squat deeper with 6 and 7 plates ,still just trying not to get killed by 8 plates)

Sumo deadlift in briefs:315 x 1 , 535 x 1

bench:95 x 5, 135 x 5 ,135 x 5 (remember that I tore my pec last year so for me it's a big deal beeing able to bench a plate again!)

My leg feel better ,I can squat moderately heavy and tried another pair of briefs that I made myself(happy to see that it didn't break)

Squats in briefs:145 x 6, 235 x 5, 325 x 3

suit on:415 x 2, 465 x 1, 505 x 1

knee wraps on:595 x 1, 685 x 1

Raw,conventional deadlift:315 x 1, 405 x 1, 515 x 1

squats with homemade briefs(second workout I test them,I did the same tuesday):135 x 6, 225 x 5, 315 x 3, 315 x 3, 315 x 3

raw deadlifts:315 x 1, 405 x 1, 455 x 1

squats:briefs:145 x 6 ,195 x 1 ,235 x 5 ,325 x 3

suit:405 x 2 ,465 x 1 stop there, feel my leg injury coming back but still happy because last week i was not able to lift one plate wide stance

Raw Deadlift:315 x 1 ,405 x 1 ,495 x 1

I will train at the gym sunday (I won't try to squat 900 lbs this week,but at least I will be there ;it's the first step to get a good squat again).Right now I do some light active recovery work, twice a day.

I didn't want to put it on the training log but I tried to e-mail Ross twice and it didn't work.I won't train Sunday because I tore a little bit my inner thigh yesturday when squatting,it was not bad when I was still warm,I complete the rest of my workout.Now that I'm cold it's clear that it's wrong,and I have a little blue area to confirm it.That means no heavy squats but I don't stop training,that means plenty of time to pump my muscles on not useful exercises:leg extentions,pulldowns ,curls etc..

pulldowns:100 x 5, 140 x 5

squats:135 x 7, 225 x 3, 315 x 3, 355 x 3

deadlift:225 x 3, 315 x 3, 425 x 3

military press:95 x 5, 135 x 5, 165 x 4

bench:45 x 10,65 x 8, 95 x 5, 95 x 5, 95 x 5

tricep pushdowns:100 x 5

dumbell curls:50 x 8

seated calves:2 plates x 8, 3 plates x 5, 3 plates +25 x5, x5, x5

abs