Montreal Barbell The PR GYM

3 BOARD PRESS (Medium Grip)

2/20/20kg

1/10/40kg

1/5/60kg

1/5/80kg

1/5/100kg

1/5/120kg

1/5/140kg

1/3/160kg

1/3/180kg NEW 3 REP PR

SHIRT BENCH (Second training try break in new shirt)

1/3/180kg NO TOUCH

1/1/200kg NO TOUCH

1/1/220kg NO TOUCH

1/1/230kg NO TOUCH

This was all i do this day since body are sore after all shirt training.I did a 3 rep pr on 3 board with 10kg & i have not even lift 180kg once on that board (Thats how weak i am..) so this was good.I am in best shape of my life & never been stronger,but i cant get shirt or shirts to work,thats a big problem.230kg (506 lbs) was around 1-1,5 inch from touch,but it was so heavy no speed or power in my shirt lifts this days.I need to find a good shirt again,but to late now before Nationals in bench.Just have to do my best with what i have.We who lift in IPF cant do any to our shirt after new rules & most lift with orginal standar shirt so that is big problem since i need tighter arms & wide chest etc.Then i cant have extremly tight either since we most hit chest from nippels & up to get white lights.Anyway it is a easy way to come around this rules....lift in another federation.....or i most shut up & accept this & not complain since it is my choice.....The good thing is i have never been stronger & are ready for the challange in 2 weeks...

BENCH PRESS (Medium Grip)

2/20/20kg

1/10/40kg

1/10/60kg

1/10/80kg

1/10/100kg

SHIRT BENCH  (Start Break in New Shirt)

1/3/150kg NO TOUCH

2/3/170kg NO TOUCH

DEADLIFT

1/15/20kg

1/15/70kg

1/15/100kg

This was ment to be a Raw Bench Day,but i wanted to start break in my new shirt in hope that i can juse it on Nationals in 2,5 weeks.Just do 3 easy set to start break it in & will go more heavy on my Shirt day on sunday.Was very muscle tierd today as well with sore shoulders & triceps.Now i shall rest & eat & be ready for ´´tons´´of shirt bench on sunday + try new PR on board press.

REVERSE BP PULL UPS/BAND ROW/LAT PULLDOWN  (Super Set)

3 Set

FACE PULLS/SIDE DELT RAISE  (Super Set)

3 Set

BARBELL SHRUGS

4 Set

HYPER EXTENTION W/ 1 LEG

3 Set

DUMBBELL TRICEPS EXTENTION/TATE PRESS  (Super Set)

3 Set

HAMMER CURL

3 Set

FOREARM TWIST/ROLL

3 Set

This was a good training & belive me when i say ´´i had pump´´.Feel good do this once a week to train smal muscle as well & support muscle for my bench press

4 BOARD PRESS (Medium Grip)

2/20/20kg

1/5/40kg

1/5/60kg

1/5/80kg

1/5/100kg

1/5/120kg

1/5/140kg

1/3/160kg

1/3/170kg

1/3/180kg

1/3/200kg NEW 3 REP PR

SHIRT BENCH

1/3/180kg NO TOUCH

1/3/190kg NO TOUCH

1/3/200kg NO TOUCH

1/3/210kg NO TOUCH

BAND BENCH PRESS  (Wide,Medium & Narrow Grip)

10/3/70kg + 2 Average Band

This was a good training & did a 10kg Pr on board press for 3 reps.Shirt bench went well also & was around 1 inch or less from touch on each rep,not biggest weight,but felt good.Band bench I train with 10-20 sec rest between set so triceps was pretty emty on last set,did this & not Rack lock outs since I wanted to save shoulder little bit & other team mates was training in power rack.Big thanks to my doctor in Montreal for all advice & set me on right track,this doctor know who he is LOL

HYPER EXTENTION W/ 1 LEG

2 Set

45 DEGREE BACK RAISE

2 Set

BENCH PRESS (Medium Grip)

2/20/20kg

1/10/40kg

1/10/60kg

1/5/80kg

1/5/100kg

PAUSED BENCH PRESS (5,4,3,2,1 Press System)

1/5/130kg NEW PR

LAT PULLDOWN

3 Set

SIDE DELT RAISE

2 Set

BAND PUSH DOWN W/BAND

2 Set

HAMMER CURL

2 Set

I was pretty happy today since i did a PR & only 2 days after i had a accident.It was f..king painfull today & i feel that body are beat up,but i can train & even belive that i can train with shirt on sunday.Very Happy.....

3 BOARD PRESS (Medium Grip)

2/20/20kg

1/10/40kg

1/10/60kg

1/5/80kg

1/5/100kg

1/5/120kg

1/5/140kg

1/5/160kg

1/3/170kg

SHIRT BENCH

1/3/180kg NO TOUCH

1/0/200kg BELT & SHIRT BREAK:::::::::::::::

This start as a good training & feel strong.Then i got a accident on my second shirt bench set.The locker on belt break?????I cant understand how it could happent,it break in middel of locker??in pure metal.When this happent offcorse shirt went up & bar went against rack & even shirt break/blow...My shoulders get a huge punish & now i am pretty blue on them...I hope i dont get a big problem now...& a big injury....

4 BOARD PRESS (Medium Grip)

2/20/20kg

1/10/40kg

1/10/60kg

1/5/80kg

1/5/100kg

1/5/120kg

1/5/140kg

1/5/160kg

1/5/170kg

1/5/180kg NEW 5 REP PR

SHIRT BENCH

3/5/180kg NO TOUCH

RACK LOCK OUT KILLER PIN 11 (MM STYLE & Medium Grip)

1/3/100kg

1/3/120kg

1/3/140kg

1/3/160kg

1/3/170kg

1/0/160kg

1/3/140kg

1/3/120kg

I feel back on track today & even if shirt bench was not very heavy i feel strength are comming back now.Even did a 10kg PR on 5 reps on 4 board & it was easy....Rack Lockout was heavy today & was emty on this exersice,but great to be back on MMM Style training again..I did lots of 5 reps set today since i feel i needed that in my training to get some reps in body.

BENCH PRESS (Medium Grip)

2/20/20kg

1/10/40kg

1/10/60kg

1/10/80kg

2/10/100kg

DUMBELL TRICEPS EXTENTION/TATE PRESS  (Super Set)

2 Set

HAMMER CURL

2 Set

SIDE DELT RAISE

3 Set

This was easy training day to start up MM training again.I feel so weak & unfocus,dont know what it is?Hopefully back on track on shirt day on sunday.

I feel very strong this day & the long trip went fine.When i arrive at the venue i meet former club mates from 80´s in my former club that wanted to help me out.So i had all support & eat well & everything was good.I lifted in a class lower after illness,but this had nothing to do with my bad result,the truth was that i was weak this day & i already had big problems on warming,all strenght was gone after the illness,but i focus & did atleast what i come here for,GOLD & RECORD.

SQUAT 1) 100kg 3 white lights

SQUAT 2) 125kg 3 white lights

SQUAT 3 )140kg 2-1 red lights (deepth)

BENCH 1) 222,5kg 3 white & Norwegian Master Record

BENCH 2) 227,5kg NO LIFT

BENCH 3) 227,5kg NO LIFT

DEADLIFT 1) 120kg 3 white lights

DEADLIFT 2) 150kg 3 white lights

DEADLIFT 3) 175kg 3 white lights

This was second squat/deadlift ´´training´´since 80´s LOL.I am never happy when i not set PR,but now i will get back to MM training & get my strenght back before Norwegian Nationals in Bench who will be 6 weeks from today.Hopefully i can do a new PR then or atleast i belive i most do that to get top 3.This will be biggest Nationals ever with around 200-210 lifters & many strong lifters comming up from Open class this year.Thanks to Ross & team MM for support.

This meet will be my first ´´big´´meet this year.I hope to break the Norwegian National Bench Press Record in full meet,i know that i will do this easy if i not get any cramps or any other problem after my illness.After some pep talk with Ross & lots of food/water i start feel stronger again & feel ready.I will do a ´´easy´´ squat that offcorse are close to max for me since i not has train this since late 80´s.Then i will start on 222,5kg in bench that is over the record & see how much i will do this day.Then i do a ´´easy´´deadlift that also will be max for my body since around 20+ years since i train this as well.I will do squat & deadlift what they call RAW just as you know LOL.Now i just looking forward to start MM training again,then i will get my power back on track again against Norwegian Nationals last weekend in Mars.