Montreal Barbell The PR GYM

pulldowns:100 x 5, 140 x 5

squats:135 x 7, 225 x 3, 315 x 3, 335 x 3

deadlift:225 x 3, 315 x 3, 405 x 3

military press:95 x 5, 135 x 5, 165 x 3

bench:45 x 5, 65 x 5, 95 x 5, 105 x 4

tricep pushdowns:70 x 5, 100 x 5

dumbell curls:50 x 8

seated calves machine 2 plates x 8,4 plates x 5

abs 1 set

another warm-up in the morning before the big workout at the gym:

5 min bike low intensity

3 sets of light leg extention and leg curls

squats:135 x 10

deadlifts:225 x 5

abs 1 set

3 more minutes of bike

The last two weeks I didn't do my saturday warm-up workout,I get back to it now because I believe that I get more benefits from this than from an extra day of rest.

squats:135 x 10 , 225 x 20

deadlift:225 x 5, 365 x 5

abs 1 set

pulldowns:100 x 5, 150 x 5

behind the neck press:95 x 5, 135 x 5, 155 x 5

squats:135 x 3, 225 x 3, 275 x 1, 315 x 1, 355 x 1

deadlift:315 x 1, 405 x 1

barbell rows:185 x 5, 335 x 7

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

abs 1 set          I had no time to do triceps,biceps and calves, it's not that I'm getting lazy,don't worry.

squats:45 x 10, 135 x 5, 135 x 5,225 x 10, 225 x 10, 315 x 9

deadlift:315 x 3, 405 x 3

pulldowns:140 x 9

barbell rows:185 x 5, 335 x 5

behind the neck press:95 x 5, 135 x 14

bench:45 x 10, 65 x 12, 95 x 8, 95 x 10

tricep pushdowns:100 x 5, 100 x 4

barbell curls:95 x 5, 115 x 5, 125 x 5

seated calves machine:2 plates x 10, 3 plates x 5, 4 plates x 5

abs :1 set

squats:briefs on:55 x 6, 145 x 6, 235 x 5, 325 x 3

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

knee wraps on:600 x 1, 700 x 1, 830 x 1 high and not comfortable,my belt was too tight,had trouble taking air in before my lift so my core didn't felt solid,but still happy that I didn't fail with it.The funny thing is that my navy seal brainwash program is working too well,I was not scared at all to try the lift even if i didn't prepare myself mentally as much as the other weeks for my heavy lift.I don't want to be scared ,but I still have to be ready,not thinking that its a party at the beach.

Deadlift(raw with my tiny velcro belt):315 x 3 ,455 x 12 (happy with this)

bench:45x 8, 65 x 8, 105 x 8

squats:45 x 10, 135 x 5,135 x 5, 225 x 10, 225 x 10, 315 x 8

deadlift:315 x 3, 455 x 3

pulldowns:140 x 8

barbell rows:185 x 5, 335 x 6

behind the neck press:95 x 5, 135 x 14

bench:45 x 8, 65 x 8,95 x 9

tricep pushdowns:80 x 13

barbell curls:105 x 15

seated calves:2 plates x 8, 3 plates + 25 lbs x 12

abs 1 set

squats:50 x 10, 140 x 10, 230 x 10, 230 x 10, 320 x 5

deadlift:315 x 3, 405 x 1

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

Pulldowns:140 x 7

behind the neck press:95 x 5,135 x 14

barbell rows:135 x 6,225 x 5,335 x 5

cable tricep pushdowns:80 x 13

barbell curls:105 x14

seated calves machine:2 plates x 6,3 plates+25 x 12

abs