Montreal Barbell The PR GYM

decline, 1 notch, comp grip
bar x 10
90 x 5
135 x 5
180 x 3
220 x 1
264 x 1
297 x 1
253 x 3 x 3

reverse bench
174 x 3 x 8

push downs straight bar
90 x 3 x 8

notes: weird day, main lift was heavy and accessories were light, the complete inverse from last week... but all acc weights are still going up readily, we'll see how the bench does next week, gonna try for 308, last cycle i got it on decline set at 2 notches (steeper)... working my way back to a flat bench, slowly but surely

ME deads

bar x 10
135 x 5
225 x 3
315 x 1 <--- briefs on
405 x 1
495 x 1
585 x 1
640 x 0
495 x 1 <--- suit on
585 x 1
640 x 0
640 x 1
660 x 0

db rows
120 x 3 x 8

pull downs
pin 10 x 3 x 8

pullovers
light for a few sets

notes: i was determined to hit a PR today so i made sure to bring my suit with me as a last resort... in briefs the 640 didn't budge, ego hurt, ouch... so i suited up and instantly fell on the right technique as i never really used one to pull seriously, i always hated struggling to get down to the bar, but i found a way that worked for me with the straps semi-tight... finally got my 3x BW deadlift, even if it was hitchy, i don't care i got it up, that's all that mattered to me... 660 flew off the floor but just could not finish... i'll get that 300kg dead eventually... i'm happy

pause bench - down count

warmups
215 x 3 sets

incline db press
80 x 3 x 8

machine side raises
60 x 3 x 10

notes: pauses are getting heavy, in and out...

squats - briefs

bar x 10
145 x 5
235 x 5
325 x 3
415 x 1
505 x 1
575 x 1
505 x 3 x 3

belt squat
4pl x 3 x 5

pendlay rows
185 x 3 x 8

incline curls
20 x 3 x 8

notes: top squat was pretty heavy, i squirmed in the hole making it a grinder but made up for it killing all the rest of my lifts... brought a 19yr old wrestler from my commercial gym to the PL gym so he can maxout on squats, ended up getting a 60#PR hitting a 505 squat raw, strong kid, he was stoked, good job Vlad

decline, 1 hole, comp grip
bar x 10
90 x 5
135 x 5
180 x 3
220 x 1
286 x 1
242 x 3 x 5

reverse bench
168 x 3 x 8

tri pushdowns straight bar
85 x 3 x 8

notes: been fighting a cold the past couple of days, i think i should've rested today, i mean i KNOW i should've rested today, but a hard head is a hard head, and the workout was suprisingly good... just hope i feel better for sunday squats

on a positive note, i weighted in at 213lbs today :)

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

face pulls, double pulley
120, 135, 150 x 8

pulldowns, med hammer grip
165 x 3 x 8

back ext
22# x 3 x 8

ez curls
81 x 8
103 x 2 x 6

notes: rows are feeling maxed, 275 was ugly but whatever, gonna drop them and do db rows every week instead of alternating these with deads, it just doesn't work progression wise with the rows, or maybe add them light after squats, i should be rowing more... facepulls are new, pretty easy... and finally decided to try wrapping my forearms with my wraps for the tendonitis, it seemed to work! no pain, gonna have to thank however mentioned it in the Q&A at ironaddicts.com

pauses - down count
warmups
209 x 3sets

incline dbs
75 x 3 x 8

side raises
45 x 3 x 6

wod knees
3 x 8

notes: pauses are feeling good heavy but manageable, same for inclines, but raises will have to be swapped out or lowered...

back at montreal barbell

squats - briefs
bar x 10
145 x 5
235 x 3
325 x 1
415 x 1
505 x 1
555 x 1
465 x 3, 3, 5

belt squat
3pl x 5
4pl x 3 x 3

hammer curls
40 x 3 x 8

notes: felt weak as shit, every squat was a struggle, then on my last set i realized i needed to get my belt tighter because of the weight loss, this helped tremendously, so i guess the dieting is working out after all... belt squats are really heavy at 4 plates, really cramped up my quads but no damage done so it's all good

declines - one notch comp grip
bar x 10
90 x 5
135 x 5
180 x 3
220 x 1
275 x 1
231 x 3 x 5

reverse bench
157 x 3 x 8

push downs straight bar
75, 80, 85 x 8

notes: in and out nothing special today, all weights felt good...

Sumo Deads - briefs

bar x 10
135 x 5
220 x 3
308 x 1
396 x 1
485 x 1
573 x 1
600 x 1
529 x 3 x 3

db rows
110 x 3 x 8

back extensions
11# BTN x 3 x 8

pulldowns, shoulder width neutral grip
160 x 3 x 6

notes: haven't deadlifted in the 600's in forever, felt good hitting my old numbers while dieting, with a slick bar to boot... down sets were easy, hoping to finally hit a 3x BW deadlift soon enough... some rows, extensions, and finally found a pulldown grip that felt comfortable, done