Montreal Barbell The PR GYM

8x45

6x95

5x135

PAUSES

5X125 (5,4,3,2,1 COUNT)

5X135

5X140

ACCESSORIES

Bicep Curls

Straight Bar Curls

Fly's

Stretching with bands

Felt solid, nice easy work day.

SQUAT WAS DISAPPOINTING, but it should not have been. I was looking for a big day in full gear and knee wraps - but I have not been in full 'attire' for weeks. I had trouble finding my line, leaned forward with the weights, could not find the 'sit back' spot easily all day. I guess that's what next Sunday is for. 

10 x 55 x 2

8x105

5x135 (brief)

3x235

3x285

2x325 (suit)

1x375 

3x415 (wraps)

1x465 (very ugly)

1x485 (unattractive, better than 4665)

I was hoping to work with 5 plates to get past the mental block I can have with the step to one more plate, but it didn't work out. Ross was planning to load 5 to force me to get serious, tight, focused...but I was running out of time, getting cool and sort of 'snuck away'. I was pretty frustrated but there's no point complaining here - just show up next time with a little more desire - sometimes harder to call up - but I seem to be doing well with that lately - so head strong and back at it next week.

Came home ready for a good bench night Friday night - was excited because I knew I would be home for a full week - always gives me energy (the NOS helped too!!)

8x45

6x95

5x135

2x165

1x190 (yeah PR)

2x225

2x255

1x280

1x305 (miss)

1x305 (yeah PR)

ACCESSORIES:

Skull crushers

Tricep Push Downs

Tricep Machine

Bicep Curls

The difference between a night slipping away from you and a night energizing you is very fine for me. This night, like most workouts, the difference came down to having a coach who knows better than I what I can do (ROSS) and supporters who believe iin you no matter what - thats what we have at Montreal Barbell. Thanks Shawna for also knowing what I can do and what to adjust better than I know myself.

DEADLIFT

7/10

Warm up with roller, light pull downs, light rows

10 X 135 (5 conv, 5 sumo)

5 x 205 (conv – decided to save hip for Sunday squat)

3 x 255

3 x 275

ACCESSORIES

heavy pull downs (up to 140)

heavy rows (up to 160)

T-bar rows – should have done this first, but was being used.

6 x 225

6 x 275

felt okay – it was late, I was hungry, ready to be in my bed but I tried to stay focused and tight so I could get a decent workout without doing anything silly – 

TUESDAY – LIGHT BENCH

8/10

Light bench – nothing fancy – had to use a bench that would convert to a seated bench – was not happy with the guy doing skull crushers on the ’good bench’…

Warm up

BENCH

10 X 45

6 x 95

5 x 135

5 x 125 (pause)

ACCESSORIES

3 X 6 CURLS x 30 lb

flys

SUNDAY SQUAT

8/10

Great fun and some huge squats. Joanick and Melanie’s two children came to the gym and played with Abbie throughout the session – funny combination of children dancing and people squatting 8 and 9 plates. Ross impressed by squatting 6.5 plates after thinking he might take the day off – it was DEEP! Mike Guay is back – nice to see him – high box squat with 8 plates – just a belt. Joanick killed 9 plates on a high box and Shawna did a great job working  through  the 300’s with triples doubles and singles up to 375. Melanie squatted for the first time – she went up to a plate – incredible.  Everyone was inspiring. Missed Gyslain (sore quad from at-home training) and Leo the Greek – the study hound come December! Good luck with exams, Leo – hope shoulder mends quickly.

Me –  liked how 555 felt – been a long time since I had anything more than 400 pounds on my back –only to a very high box, but I felt happy at the end of the day. 

SQUAT

10 X 55 (briefs on at start – hips a little creaky – from heavy sumo dl – will stick with conv for a couple weeks)

8 x 105

6 x 145

5 x 195

3 x 225

3 x 275 (high box)

3 x 325

3 x 375

3 x 415

3 x 465

3 x 505

3 x 555

ACCESSORIES

running late - rushed home, packed and headed to airport

FRIDAY NIGHT BIG BENCH NIGHT

8/10

Great atmosphere tonight with Leo Tili, Carmine, Jamie, Ryan, Ross, Shawna – everyone pumped and ready to push hard. Kind of catches you and along you go – we were still clanging at 10pm – tired but happy and motivated for the next time…

BENCH

10 X 45

6 x 95

5 x 135

2 x 165

1 x 185

3 x 225

1 x 265

1 x 295

1 x 315 (miss – closest yet, though!)

1.5 x 275 – plan was 3 reps – did not work out

ACCESSORIES

3 X 8 pushdowns

2 x tricep machine push downs

high pin locks outs to 315 – 3 reps hold 3^rd to count of 3 (fun exercise)

2 sets of bicep curls with 30 lbs

2 sets of flies to stretch

light stretching (forgot to do hips – remember this morning)

SUNDAY NOVEMBER 7, 2010

SQUAT / DEADLIFT DAY

7/10

Little off my game today – did not feel like pushing, little stressed about work after being home for a glorious week of rest.

SQUAT

10 X 55 X 2 (felt stiff)

8 x 105

6 x 145 (brief)

3 x 235

3 x 285

3 x 325

3 x 375 (suit) not feeling it … YET

3 x 415 (suit)

DEADLIFT

3 x 225 (brief and suit)

1 x 315

0 x 405

TUESDAY NOVEMBER 9, 2010

LIGHT BENCH IN MIAMI

Rank = 7/10

Shoulder is a little ‘funny’ – something left over from squat day on Sunday

10 x 45

8 x 95

5 x 135

5 x 135 (pause 5,4,3,2,1)

8 x 25lb x 2 curls – feeling off in shoulder/bicep –

WEDNESDAY NOVEMBER 10, 2010

DEADLIFT IN MIAMI

Rank = 8/10

Shoulder is a little ‘funny’ – does not affect dl

10 x 135 (5 conv, 5 sumo)

8 x 185 (4 conv, 4 sumo)

6 x 235 (3 conv, 3 sumo)

3 x 255 (conv)

2 SETS OF T-BAR rows with 2.5 plates

3 SETS  OF PULL DOWNS – heavy

2 SETS OF SEATED ROWS – 6 X 160

felt a little more aggressive than I have all week – yeah!