Montreal Barbell The PR GYM

paused bench - down count

warmups
204 x 3 sets

incline db
70 x 8,8,9

side raises
40 x 3 x 8

notes: pauses felt strong, think i miscalculated last time it should've been 198# or 90kg, whatever 92.5kg today, increasing by 5lbs each week, inclines felt good gonna move on to 75# db's next, nice and quick, in and out

squat - briefs

bar x 10

135 x 5

220 x 3

308 x 1

396 x 1

484 x 1

528 x 1

572 x 1* unnecessary spot

484 x 3 x 3

GHR

BW, 11, 11 x 8

reverse curls ezbar

80 x 3 x 8

notes: HUNG OVER lol, was out for my buddy's 30th bday last night, finally went to sleep at 6am, considering the circumstances, i'm happy with the workout haha... squats were ok, top set was heavy, maybe high, and spotted for no reason, but i don't really care, i miss the monolift SO much, it's not even funny... couple of GHRs started holding a 5kg plate to the chest, some curls, and i'm home collapsed on the bed...

morning weight 214#

decline bench, slight angle, first hole

bar x 10

90 x 5

135 x 5

180 x 3

220 x 1

264 x 1

220 x 3 x 5

reverse bench

135 x 3 x 8

tri pushdowns straight bar

65, 80, 80 x 8

ab pulldowns

110 x 3 x 8

notes: back to declines, reduced the angle so it should be my last cycle before i come back to flat benching... using the reverse bench as an accessory so it's light enough to unrack, couple of pushdowns and pulldowns and called it a quick workout

pendlay rows
bar x 10
135 x 5
180 x 3
220 x 2
264 x 1
220 x 3 x 5

db rows
105 x 3 x 8

rev ez curls
75 x 3 x 8

lat pulldowns
100, 160 x 5
120 x 2 x 8

notes: nothing special about the workout, highlight was seeing progress on twotens' deadlift form (a member of IA) that i helped coach him through last time i met him... good stuff broski... also helped out this other 18yr old kid who wanted to learn the deadlift as well, he must've been like 120lbs soaking wet and he still pulled 135 for a single, but after that he just couldn't keep his back tight on a down set so i cut it short and advised him to do less weight until he can keep proper form... hope he doesn't do anything stupid on his own time...

pulldowns are still painfull, used a hammer grip bar, gonna use different variations and hopefully strengthen pulling in that plane of motion

pause bench day (down count on pause per rep, 5-4-3-2-1)

warmups
202 x 3 sets

incline db press
70 x 3 x 8

side raises
30 x 3 x 10

notes: pauses felt awesome today, i usually end my cycle on light bench days at that weight for pauses, so gonna try and keep it going and hopefully hit 220 for the pauses at the end of this training cycle

squats - briefs

bar x 10
135 x 5
220 x 5
308 x 3
396 x 1
440 x 1
484 x 1
550 x 1
484 x 3 x 3

ghetto GHR
BW x 3 x 10

reverse ez curls
70 x 3 x 10

notes: walkouts where much better this time around, takes some practice to get it right considering i never walkout heavy weights, i think i have it figured out now, but i still need to get wider... i should be back under a mono starting next week so it's not much of a concern to me... making my refeeds on saturdays so squats have a chance, i'm doubling my normal intake from 2500 to 5000 calories on refeeds and gonna stick to 2500 throughout the week instead of bumping it up slightly

reverse grip bench

bar x 10
90 x 5
135 x 5
180 x 3
220 x 1
180 x 3 x 5

incline DB press
60, 70, 70 x 8

WOD
3 x 12

notes: tried switching it up after reading how much easier on the shoulders a reverse bench is, and how comfortable it was when i tried it on my deload, i decided to give it a shot... ouff, warning to all: you need a training partner to do these, unracking 220 was retarded and barely went up when i finally went for it, it sucks that i was so weak at them too, but that just validates knowing that my triceps where weak, and they kinda irritated my left elbow too... i think i'll be doing them lighter after another main ME movement cause they really did hit the tris hard

sumo deads - briefs

bar x 10

135 x 5

220 x 5

308 x 3

396 x 1

484 x 1

572 x 1

484 x 3 x 3

pendlay rows

220 x 3 x 5

back extensions

BW x 3 x 8

notes: good session today, all deadlifts were easy, very pleased about that considering the caloric deficit, i'm down to 216# AM weight, starting to see some abs which is good but i think i'm losing too much weight too fast, i'm at an average of 2# per week, i think i need to add some calories so i'm gonna try and up it to 2700 as i had settled on 2500 which may have been a little aggressive...

squats - briefs

bar x 10

135 x 5

220 x 5

308 x 3

396 x 1

484 x 1

528 x 1

484 x 3 x 3

ghetto GHR

3 x 8

ez reverse curls

65 x 3 x 10

notes: walking out weights sucks, period...finally back in briefs, weights felt heavy though, might be the cardio i did yesterday afternoon, might be the snow plowing last night at 3 in the morning, might be the diet... or simply because i haven't had that much weight on my back in forever, i'll put my money on the latter... done, superbowl awaits

Guillotine press

bar x 10

90 x 5

135 x 4

157 x 3

180 x 1

202 x 1

220 x 1

180 x 3 x 3

reverse bench

135 x 5 x 5

WOD

3 x 10

notes: just screwing around today, trying new light lifts while deloading, guillotine press is one of powerlifter John Pinder's favorites, basically an extreme bodybuilder type of press, you bring the bar down to your chin on a flat bench, he claimed that its actually easier on the shoulders, and to my surprise it did not bother my bad shoulder but was actually worse on my good one, haha, probably tried to subconsciously protect the bad one... tried reverse bench and really liked them! needs a hand of for any appreciable weight, but felt really comfortable, couple of ab rollouts and done in under 45min, that's a first lol