Montreal Barbell The PR GYM

FRIDAY SHIRT BENCH April 22, 2011

Warm Up

6 x 95

3 x 135

1 x 145 (first time over 135 in a while - felt good)

3 x 185 (shirt)

1 x 225

1 x 245 (miss)

1 x 225

PINS

3 x 135 (raw in power rack)

3 x 185

3 x 205

3 x 225

3 x 275

3 x 315 (missed 3rd rep)

Push Downs 

Bicep curls 6 x 30 x 3 sets

Even when there's only 5 people training, its still great to train at home - at MBB

8 x 135 (4 conv, 4 sumo)

6 x 225 (2 conv, 2 sumo)

3 x 275 (suit)

1 x 315

1 x 365 (felt good, better than last week)

1 x 405 (miss)

1 x 405 (miss)

Rack pulls from high pin

3 x 315 (hold 3rd)

3 x 405 

3 x 495 (oh yah!)

Form felt good, legs are feeling stronger, briefs are tightening up, suit still lose - never took it in)

Weight  148, eating pretty well, good sleep

Warm Up

10 x 95

6 x 115 x 4 sets

5 x 115 with pauses

5 x 115 with pauses

tricep push down

barbell curl

generally feeling good, shoulder/bicep is a little sore still

Weight 148

Eating better, trying to keep stress down

felt more solid today for the first time in a long time - even though I started out with a huge headache, not wanting to get out of bed, and nursing a cold. 

10 x 55

10 x 55

5 x 95

5 x 145 (briefs)

3 x 195

3 x 235

3 x 285 (brief & wrap)

3 x 325

2 x 345

Mike had a big 1055 and 1145 squats today - he handled the weights well, was confident and prepared in his head. Fun day - Joanick and Chris worked hard on form - we all did! Great day - Ross and Shawna were missed!!!

SHIRT BENCHING AT MONTREAL BARBELL

10 x 45

8 x 95

2 x 135

3 x 185 (shirt)

1 x 225

1 x 225

lack-lustre night. have cold. But Jarrod and Daniel lifted well - Jarrod in the shirt Ghislaiin's made. Ghislain went up to 5.5 plates and Daniel to 3 plates. The focus tonight was form and holding form throughout the lift. 

DEADLIFT NIGHT 

8 x 135

6 x 225

3 x 275 brief

1 x 315 brief, suit

1 x 365

I ignored 405 - missed it a couple of weeks ago and was feeling more afraid to miss it than having the desire to 'get it'. Next week - whether I want to do it or not, its going to go. 

pull downs

6 x 100 x 2 sets

low rows

6 x 120 x 3 sets

weight - 147

eating - better

Squatting at Muscle Works in Bradenton Florida with Margaret Kirkland

I did not have any gear - Margaret brought me a pair of Ernie Frantz single ply poly -

did sets of 

5 x 185

DEADLIFT

8 X 135 (4 conv, 4 sumo)

6 x 185 (3 conv, 3 sumo)

4 x 225 (2 conv, 2 sumo)

5 x 245 conv

It was fun to train with people I have not trained with in a long time. Margaret had shoulder surgery and is still recovering (since July 2010). She is as strong and determined as ever - very motivating. 

Light Deadlifting at Charleston West Virginia Rec Center

Warm up with pull downs, low rows

DEADLIFTS

8 x 135 (4 conv, 4 sumo)

8 x 185 (4 conv, 4 sumo)

4 x 225 (2 conv, 2 sumo)

5 x 245 (conv)

2 x 265

Pull Downs

6 x 120

6 x 130

6 x 120

Low Rows

6 x 140

6 x 140

6 x 140

One Arm DB Rows

6 x 50 x 2 sets

Light bench in Charleston West Virginia - Rec Center

8 x 95

5 x 115

3 x 135

pauses

5 x 115

Bicep Curls 

6 x 25

6 x 30

6 x 25

Good to be back squatting at our gym wit the higher level of effort and intensity.

5 x 145 (brief)

3 x 195 

3 x 235

2 x 285

3 x 325 (suit)

1 x 375

1 x 415 (very high) 

Gear is pretty big - weighing around 147 lbs - down 15-20. 

Deadlift (put on Shawna's briefs & suit)

5 x 225

2 x 315

1 x 265

1 x 405 (miss - hate missing this)

off to airport - mixed feelings about the day - Ross asked me how I felt at this weight - horrible in the gym, great in my jeans!