Montreal Barbell The PR GYM

squat - raw, medium wide stance
bar x 10
90 x 5
135 x 5
180 x 3
220 x 3
264 x 1
308 x 1
374 x 1
308 x 3 x 5

pthrus
165 x 3 x 10

donkey calf raises
90 x 3 x 12

notes: brought my stance in from all the way wide to normal wide, which is a medium stance for me i guess, felt strong in that position, seems like my strength is coming back, nothing was really too heavy so that's good, haven't done calf work in years, figured i'd toss some back in

rack pulls, from the knee
bar x 10
135 x 5
220 x 3
308 x 1
396 x 1
484 x 1
396 x 3 x 5

db rows
75 x 3 x 10

pulldowns close hammer grip
130 x 3 x 8

conc. curls
30 x 3 x 8

notes:
heavy heavy heavy,but feels good to hold some weight in my hands...

paused bench down count, or should i say drop count, as in dropset?
warmups
180 x 3 sets

incline db's
55 x 3 x 8

dips, tricep focus
bw x 8, 6+2, 5+2+1

ab pulldowns
100 x 3 x 10

notes:
everything is heavy, feel so damn weak as the numbers suggest, but hoping to build up back to normal over the next couple of months...

well, been a bum, fell out of the routine and stayed out for a month, y'all know how it is, didn't compete due to the back injury, just wasn't ready... been working nights too so that kinda messed me up, but starting back on normal hours and got my first workout in, time to stay consistent...

squats - raw

bar x 10
90 x 5
135 x 5
180 x 3
220 x 3
264 x 1
308 x 1
352 x 1
308 x 3 x 3

pullthroughs
150 x 3 x 8

pendlay rows
180 x 3 x 5

conc curls
25 x 3 x 10

notes: everything felt heavy as i knew it would, kept it kinda light and low volume as to not be stupid sore for the next 3 days, but i know some soreness is inevitable... rebuild initiated.

squats
bar x 10
145 x 5
235 x 3
325 x 3 <--- briefs on
415 x 1
505 x 1 <--- suit bottoms
595 x 1 <--- straps up
685 x 1
735 x 0 <--- knee wraps

notes: disaster... i planned on doing a mini meet doing all three lifts that day, so started with the squats, all went well until my last set i tightened my butt straps as i didn't seem to be getting any stop from the suit and muscling it up from parallel, that was a mistake, never using those things again... all they do is feel like they restrict your groove and feels like it ADDED weight to the bar... not to mention i lost my balance on the 735 and tipped over backwards, thankfully spotters saved my ass, reset, went for it and it just felt like a ton... took it half way down and muscled it back up, racked it and WTF, i pulled something in my mid back :wallbash:

so 2 weeks out and gonna have to take another week off as i just came off one due to being shaky the last session, hope it's just a strained muscle and can still compete, it'll be a last minute decision... on a positive note, i feel a bit better today but still hurts, work is gonna suck this week that's for sure...

squat
bar x 10
145 x 5
235 x 3
325 x 3 <--- briefs on
415 x 1 <--- belt on
505 x 1 <--- suit bottoms
605 x 1 <--- straps up
655 x 1 <--- wraps on
700 x 1

bench
bar x 10
95 x 5
135 x 5
185 x 3
225 x 1
265 x 1
315 x 1 <--- shirt on, no touch
355 x 1
365 x 1

notes: so some good some bad, but mostly good.  squat was feeling great on warmups, then 655 felt heavy and lost my balance unracking it, caught it, but lost my air giving directions to my teammates, went for it anyways and just made it to parallel muscling it up on the way up... 700 was weird, good unracking, but seemed as I wasn't firing right, was pretty choppy and cut it a little high, but still happy with it, btw i hate knee wraps...

bench time! warmed up raw and absolutely smoked 265, what a joke, being on a real bench made a huuuuuge difference, 315 couldn't touch, not enough weight, 355 sucked but was just enough to touch and went up easy, 365 was a smoke show... shoulder held up, but it hurts if i have to reach back too far to get my hands on the bar on the setup, once over my chest it ain't a problem, though i still protect it slightly on my way up

overall pretty pleased and may just compete after all

openers will be 661/363/585, my current best competition lifts
looking for 700/391/639 giving me an elite amateur total

sumos
135 x 8
220 x 4
308 x 3 <--- briefs on
396 x 1 <--- belt on
485 x 1
574 x 1
485 x 3 x 3

pulldowns hammer grip
170 x 3 x 8

rev ez curls
60 x 3 x 12

notes: been tired since i started working mornings... but i got my lazy ass up and to the gym, deads were good, no hiccups, couple of accessories and i'm out

flat bench
bar x 10
90 x 5
135 x 4
180 x 3
220 x 3
231 x 3
242 x 3
253 x 1
264 x 0
198 x 10

hammer incline
44+44+33 x 3 x 6

decline tris
80 x 3 x 8

notes: well i think i know what's happening as i clearly failed off the chest, i need to get back to my pauses! haven't done them in a while and my bench has regressed, seems pretty obvious now... getting in a shirt should also help, i've seen the best improvement raw benching incorporating both in the past, i think sundays will be squat in full gear and shirt benching, doing the rest at the commercial gym... whatever

squats

bar x 10
145 x 5
235 x 3
325 x 3 <--- briefs
415 x 1 <--- belt
505 x 1 <--- suit bottoms
595 x 1 <--- straps up
660 x 1

band pullthroughs
3 x 20

alternating curls
30 x 3 x 10

notes: not too bad of a day, lifted straps up first time in a loooong time, 660 felt great, just gotta hit depth better, might have been a half inch too high, not that it really matters at this point, but i gotta learn to sink it when the suit locks up... few accessories and finito la musica

flat bench
bar x 10
90 x 5
135 x 5
180 x 3
220 x 1
242 x 1
264 x 1
231 x 3 x 3

incline db hammer
65 x 3 x 8

side raises
40 x 3 x 8

decline skull crushers
70 x 3 x 10

notes: bench is still feeling shitty on my top weight, it definitely doesn't help getting a handoff so far front i had to do a front raise to bring it back against his "help" then tell him to take his hands off the bar... sheesh, not gonna ask that guy again... butt lifted but did not feel too bad, think i just got rattled with that fiasco and messed me up mentally... missed one rep last week on inclines, got them all convincingly today, happy with side raises and smoked the skulls... so some good some bad i guess