Montreal Barbell The PR GYM

back squat

bar x 10

100 x 10

145 x 8

190 x 5

230 x 3

275 x 1

320 x 3 x 3

front squat

145 x 8

190 x 5

220 x 5

hammer curls

40 x 3 x 8

notes: first time back in the gym after 5 weeks off for a grueling end to my semester... i've never been this sore after a workout, i was feeling it during my workout as well, inner thighs started cramping from the wide squatting, they were yelling "no mas" but kept going, kinda regret it afterwards but no pain no gain... shoulder still feels shitty but didn't seem to be bothered by squats fortunately

ps: congrats to cheryl for a great show at the UPA meet and better luck next time Joanick, i expect a sick performance in january

worked up 315x2 to a 3 board for warmups, then got into the shirt

tried jo's rage-x, but it was too large as i could touch with 315

went back into the katana and was feeling good, so i was gonna try for a 5# PR @ 430#, unfortunately i set up too far down the bench making it quasi-impossible for a proper handoff, as i tried to do a giant pull-over to bring the weight over my chest, something let go in my right shoulder joint... instant pain, nothing too drastic, but enough to know my night was done, spotters instantly took the weight off... iced immediately, took a few ibuprofens as well as other medicinal aids and kept my fingers crossed

phase 2: visit chiro...after a few mobility/pain tests i got great news, no need for x-rays, i pulled my infraspinatus but it is nothing serious at all, phew! Doc did a couple of adjustments and it is getting better day to day... looks like i should be able to compete come january, but i will be taking a month off now as i'll have finals chewing up my time anyways...

to be continued...

Bench - paused down count
warmups
200 x 3 sets

db shoulder press
65 x 3 x 8 volume PR

lat raises
45 x 3 x 6 PR

notes:
good session today everything felt strong, paused bench was easy enough, shoulder presses are a PR for 3 sets, and lat raises a PR @ 6 reps, pretty happy...

Block pulls from below knee cap - Max Effort

135 x 5
225 x 3
315 x 3 <--- briefs on
405 x 3
495 x 2
585 x 1
675 x 0
675 x 0 <--- straps
675 x 1

kroc rows
130 x 20 PR?

notes:
pulling from below the knees was not as helpful as i envisioned them to be, the position i end up in to initiate the lift is probably no where near to where i'd be if i pulled off the floor, and the overload with the texas bar ripped a callus half off so i strapped up for the last 2 attempts, and finally got it... figured out a way to setup the reverse bands for ultra wide sumo so i'll probably try that in 2 weeks instead... or chains if steve brings them... kroc rows are a PR but left hand was iffy last 5 being rest-paused and last 2 where half reps, so gonna stick to that weight till i hit it correctly

squat
bar x 10
135 x 10
225 x 5
315 x 3
415 x 3 <--- briefs on
465 x 2
505 x 1
575 x 1
505 x 6 PR-ish

belt squat
1,2 plates x 5
3 plates x 3 x 5

pullthroughs
stack x 3 x 10

notes:
shitty day, wasn't really feeling it but had to do what i had to do and made sure i buried every squat which made it all that much harder, went for a max rep set with 5 plates and only got 6, kinda disappointed, it is a rep PR of sorts (+1 rep) but i want more... will re-test another day... kinda strained my right quad on the 2nd or 3rd rep as i got more on my toes, but no real damage done fortunately and continued with my workout but kept the intensity lower

RE deads - conventional

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

yates row
90 x 10
135 x 5
180 x 3
220 x 2
264 x 1
220 x 3 x 5

db hammer curls w/ pause at top
40 x 3 x 8

notes:
deads were nice and easy, yet still tiring, kept the loads low to see if that abdomen strain would rear it's ugly head and nope, all was fine... i think the conventional will help as i've been missing at lockout and neglecting low back work which conv hits pretty effectively and pushing the hips through has a much greater ROM than sumo... as long as there is no strain that is, i'll be alternating with ME sumo week to week... first time doing yates rows, i've always done pendlay rows, grip is an issue with these and the smooth bars, even hook gripping it was slipping... ps: my rowing sucks, no surprise there as i haven't done a bb row in ~8 months or so

decline low/med angle
bar x 10
90 x 5
135 x 5
180 x 3
220 x 2
242 x 1
264 x 3 x 3
220 x 8

db shoulder press
45, 55, 65 x 8

OH tri extensions
80 x 3 x 8

hanging ab raises
3 x 5

notes:
training partner couldn't make it to the gym tonight so i just went to my local place and had a "whatever" workout... i've been on a 2-day a week schedule and gonna have to try and add a day minimum as i've been neglecting back work severly, maybe try to get back to a 4day schedule for this volume micro-cycle...