Montreal Barbell The PR GYM

pendlay row

bar x 5

90 x 5

135 x 5

180 x 3

220 x 1

264 x 1 PR?

308 x 0

220 x 3 x 3

db rows

70 x 8

100 x 3 x 8

reverse curls

60 x 3 x 10

notes: taking it easy, never really tried maxing pendlay rows, got the 3 plates a few inches away from my torso but not quite there yet... some more easy rowing, couple of curls and i'm out...BCAAs and micellar casein have been received, time to warrior up

DELOAD WEEK

front squats

bar x 10

67 x 8

135 x 5

180 x 3

220 x 1

264 x 1

308 x 1

220 x 3 x 3

ghetto GHR

BW x 3 x 8

ez curls

103 x 3 x 8

notes: deloading this week, i usually like to swap out main lifts like back squats for something easier on the CNS like front squats and just keep the volume low... found a way to do glute ham raises on a hyperextension machine, these feel like hell on the hamstrings, which is why i like them... curling a plate so i can pump up the broceps baby (while ignoring the screaming pain in my right forearm)... also helped out this young guy who's doing the powerlifts, a rarety indeed at a commercial gym, i thought i was the only one who knew what a lever belt was haha, i convinced him to change his squat day to sundays so when i come back i'll probably bring him along to check out how we do it at montreal barbell, his raw lifts are pretty close to mine, this kid's gonna have some serious potential

slight decline

bar x 2 x 10

90 x 5

135 x 5

180 x 3

220 x 1

264 x 1

308 x 1 PR

264 x 3 x 3

skull crushers

80, 92 x 8

103 x 6

ab pull downs

100, 115, 120 x 8

notes: reached my cycle goal of benching 3 plates, w00t!that is all :)

conventional deads

bar x 10

135 x 8

220 x 5

308 x 3

352 x 1

396 x 1

440 x 1

506 x 1 PR

462 x 3, 2

pendlay rows

220 x 5 x 5

ez curls

98 x 3 x 8

pulldowns close neutral grip

120, 135, 150 x 8

notes: deads were heavy today but still hit a conventional stance PR, thinking i'm gonna need a deload as i'm pretty much maxing on everything raw and haven't taken a break since i started training again in december... threw in some pulldowns with a close grip to give my shoulder some work, felt better than i expected but still some lagging pain...

squat

bar x 10

90 x 8

135 x 5

180 x 3

220 x 3

264 x 3

308 x 1

352 x 1

396 x 3 x 3

pullthroughs

205 (stack) x 3 x 12

ez curls

92 x 3 x 8

notes: nice and quick, gotta watch some sweet football today :)

decline bench POR (pinky on rings)

bar x 10

77 x 10

90 x 5

135 x 3

180 x 3

220 x 1

253 x 1

297 x 1*

253 x 3 x 3

skull crushers

60, 80, 80 x 10

rolling db press

35 x 3 x 8

notes: asterisk, sigh, got the bench 297 easily, well, because the spotter never took his hands off the bar, this is getting really old... started the Warrior diet yesterday as made popular by the late Wesley Silveira, rest in peace homie, target cals 2700 daily, looking for 250-300g protein a day and fill the rest with fats mostly and some carbs with lots of ruffage... came to this caloric total by logging my food for a while and figuring out my maintenance level... unfortunately i wasn't using a scale at the time and probably overestimated everything averaging 3500 cals, but i am scaling everything now and we'll see how the progress goes... weighed in at 221lbs this morning which is down 5-10lbs from the holidays just by eating cleaner and cutting out the booze, i'm gonna need to get BCAA's, EAA's, glutamine, taurine and more protein and fish oils, but we'll see how it goes for now

deads conventional

bar x 10

135 x 8

220 x 5

308 x 3

352 x 1

396 x 1

440 x 1

484 x 1

440 x 2 x 3

pendlay rows

220 x 5 x 5

ez curls

~87 x 3 x 8

notes: changed up my warmup a bit for the deads, i was doing too many sets double overhand tiring out my grip and too many reps alltogether... today 5 plates was butter and to get a little more grip work i did static holds at the end of the work sets, solid as a rock... added more volume to the rows as they were heavy enough last week, felt lighter today, good stuff

Pause bench 54321 count POR

rotator circles

warmups

190 x 3 sets

db shoulder press

65 x 2 x 8

front raise purple mini band 2 x 10

side raise purple mini band 2 x 10

face pulls purple mini band 2 x 10

L-flyes all around

notes: nothing too stressful, but the pauses are heavier than i'd like, shoulder does feel better throughout all the ranges of motion i put them through, either i'm doing something right and it finally heals itself, or it's just happening on it's own, vertical pulling is still a no go though, but who cares? i won't be entering any pullup competitions, i just hope the neglect isn't too hurtful to the big 3

Squats

bar x 10

90 x 8

135 x 5

180 x 3

220 x 3

264 x 3

308 x 1

352 x 1

396 x 1

462 x 1 PR

374 x 3, 3, 6

pull throughs

205 (stack) x 3 x 10

ez curls

80 x 3 x 8

notes:  well couldn't make it today to vaudreuil, which sucks, but got a raw PR which is good... i was spotted by this kid vlad whom to my surprise has actually heard of metal militia, i might come down with him for the next squat session if i could get my s**t together

Decline bench POR

bar x 10

90 x 5

135 x 5

180 x 3

220 x 1

242 x 1

286 x 1

242 x 3 x 3

JM press

90 x 3 x 8

tri pushdows v handle

75, 80, 85 x 10

notes: Bench feeling good again, got 286 pretty convincingly, thanks to a good spot as well... JM press is weird, makes my elbows and wrists scream, maybe i'm just not doing it right, gonna try something else, and i'm pretty much maxed on that handle for the pushdowns too... i should be there Sunday for squats