Montreal Barbell The PR GYM

back squat
bar x 10
135 x 5
180 x 3
220 x 3
264 x 1
308 x 1
352 x 1
396 x 5 x 1

front squat
220 x 3 x 5

hammer curls
45 x 3 x 8

concentration curls
25 x 3 x 8

notes: squats are cool as always, no real problems there, so i hit up some front squats for a little volume, then broke out the douchebag in me with a couple sets of curls haha

flat bench
bar x 10
90 x 5
135 x 3
180 x 2
220 x 1
253 x 1
225 x 3 x 5

hammer grip incline db
65 x 3 x 8

decline skull crushers
60 x 3 x 8

side raises
30 x 3 x 10

notes: bench felt crappy but ok i guess considering the inattention i'm giving my training, decline skulls are my new favorite tri exercise as they don't place any stress on my shoulder, just a little awkward setting up but not a big deal...

raw squat

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

pullthroughs
stack 210 x 3 x 10

pulldowns med width hammer
150 x 3 x 8

conc curls
25 x 3 x 8

notes: fast is gonna be over in a few hours, got some nice lamb chops with my name all over them, yum, workout was ok, nothing special to note...

bench
bar x 10
90 x 5
135 x 5
180 x 3
220 x 1
264 x 0
242 x 1
220 x 3 x 5

incl db hammer grip
60 x 3 x 8

oh tri ext
70 x 8, quit

JM press 90 x 2 x 8

ab pulldowns
100 x 3 x 8

notes: well, seems my repping on bench is okay, but definitely need to wake up my cns, there's no reason why i missed that lift, technique was shit and i leaned to the left to protect my shoulder, bar speed on 242 after was fast, so i dunno what happened, maybe too big a jump, lack of concentration, dunno... hammer grip on inclines was tougher than regular but good for shoulder... seems i'll be abandoning OH tri extensions permanently, really bothered my shoulder... some abs, and off to put whatever fasting food i could find in me... probably doesn't help with the poor performance...

Raw squats

bar x 10

135 x 5

180 x 3

220 x 3

264 x 3

308 x 1

352 x 1

308 x 3 x 5

romanian deads

264 x 3 x 8

pendlay rows

220 x 4 x 4

hammer curls

40 x 3 x 8

incline bench curls

25 x 3 x 8

notes: back at it after a nice long layoff finishing up my semester, finals and projects are all done so now i can play again... i ususally feel weak when coming back from a layoff, but was pretty decent this time around, felt like i was working but not uncomfortably heavy.  It's gonna be hard this week though as i'll be fasting for Easter, so i'll keep it light enough, then really attack the iron all summer long

flat bench compgrip
bar x 10
90 x 5
135 x 3
180 x 1
220 x 5 x 5

OH tri ext
70 x 3 x 10

kroc rows
100 x 20 L,R

low pulley rows, triangle handle
150 x 3 x 8

notes: kinda busy with school and life so i jammed 2 workouts into 1 type of thing... and went pretty quick, 45 min... doing more volume for the next couple of weeks and gonna start cutting back nearing meet time if i feel up to it... bench felt good, tris were just a test to see if my shoulder would feel any pain, and only felt it on the last 2 reps... krocs left me gasping but i was all swole after this workout for sure

squats

bar x 10
145 x 5
235 x 3
325 x 1 <--- briefs on
415 x 1
505 x 1 <--- suit bottoms on
595 x 1
665 x 1

zercher challenge (max reps in 2min)
210 x 30 (then another 10 over the 2min mark)

notes: squats went well untill the last set, my knees went forward and it was a battle to get back in line the rest of the way, i looked like an elevator stopping at every floor on the way down, real choppy, didn't make good use of the gear and had to muscle it for a killer grinder... zerchers were no joke, left me gassed and collapsed on the floor, holding back both passing out and puking, that's what i call fun

decline 1 notch, comp grip
bar x 10
90 x 5
135 x 3
180 x 3
220 x 1
264 x 1
308 x 0
220 x 3,3,8

floor press close grip
264 x 1
242 x 3 x 3

side raises
30 x 3 x 10

notes: well, took a week off entirely, after getting sick back to back i decided to give my body a rest and not be a hard headed bastard for once, it did a lot of good as i recovered very quickly, so back to work... and predictably, my strength was in the toilet... it was a tough workout but it should come back quick enough, i'm off the Warrior Diet and eating normally again not counting cals anymore, being 10 weeks out from the next comp and having reached my weightloss goal i can focus on getting strong again... loading up on creatine again should help, gonna try and make it back up to 220lbs, sitting at 210 AM weight at the moment

pendlay rows
bar x 10
90 x 5
135 x 5
180 x 3
220 x 1
275 x 1
237 x 3 x 5

facepulls
160 x 3 x 8

back ext
33# x 3 x 8

ez curls
103 x 3 x 6

notes: feeling sluggish today but went in anyways and am pretty pleased with my performance... on a positive note, BW was 211.8lb this morning, w00t!

downcount paused bench
warmups
220 x 3 sets PR

incline HS machine, neutral grip
1, 2 plates x 5
3 plates x 8, 7

machine side raises
80 x 3 x 10

notes: first time i put up 2 plates on the pauses, got squirrelly on the last set but got all reps... wanted to do light accessories by switching it up, but ended up going to failure on the inclines, now i know how heavy heavy is on these, oops, oh well, some raises and done.