Montreal Barbell The PR GYM

1 BOARD PRESS (Medium Grip)

2/20/20kg

1/10/40kg

1/10/60kg

1/5/80kg

1/5/100kg

1/4/110kg

2/4/125kg

This was all i do this day since my body is totaly out of power & enegy now.Last night i have to get water fluid into body becose i was so dehydrathed after 1 week with stomack problem,all i try eat or drink goes direct out again.I probly just try rest comming week & then do as good as i can on meet 12 February.I have feel strong all week even if i was sick,but today i was under the ice.....

BENCH PRESS W/STOP (Medium Grip)

2/20/20kg

1/10/40kg

1/10/60kg

1/5/95kg

1/4/112,5kg

1/3/120kg

1/3/127,5kg

1/3/135kg

1/3/142,5kg

BENCH PRESS W/NORWEGIAN ´´SLING SHOT´´

1/4/142,5kg

1/3/162,5kg

1/3/170kg

FLOOR PRESS W/ 2,1,Press System (Narrow Grip)

1/5/95kg

1/5/100kg

1/5/105kg

DUMBELL TRICEPS EXTENTION/HAMMER CURL (Super Set & No Rest Between set)

3 Set & Lots of Reps

This was good training & even if our Norwegian Sling Shot dont gives much in kg,it are great for my shoulders.I dont feel any pain & great to train with it.

BENCH PRESS W/STOP & DBL MINI BAND (Medium Grip)

2/20/20kg

1/10/40kg

1/10/60kg

1/7/62,5kg Add Dbl Mini Band

1/5/67,5kg

1/5/72,5kg

1/4/80kg

2/4/85kg

1/3/90kg

1/3/92,5kg

1/3/95kg

STANDING MILITARY PRESS (Narrow Grip)

1/10/20kg

3/10/30kg

LAT PULLDOWN

5 Set

DUMBELL ROWING

2/15/60kg

This was a hard training since i get so sick sunday afternoon after meet, i have trow up & sit on toilet ever since LOL & not eat one singel dinner.....so i was totaly out of energy & feel shit,but it was good train little & get body back on track.One Red Bull before training is all energy i get in since sunday morning breakfast.Now i looking forward to Region Championship in Norway 12 february.I didnt belive much in my ´rehab´ training as i have train last weeks either,but truth are that i dont feel pain now....Very Happy & cant wait to start MMM training in few weeks & get strong again

This meet get a big change when i meet my team mates this morning.One of the member had goth sick & they say that i had to step in & do full meet.They need one more on Master Team where they will try be Swedeish Champion for team as well this year.

I know that this is not good for me,but i say yes & then all was on.I even help them with knee wraps,suit & shirts since this meet are importen to them & not for me.

SQUAT 1:75KG  3 WHITE WOW

SQUAT 2:100KG 3 WHITE WOW

SQUAT 3:120KG 3 WHITE LOL

Then i get around 15-20 min warm ups for bench started & that is short for me,but after all coaching & knee wraps etc i was pretty warm LOL

BENCH 1: 222,5KG & New Swedish Region Record

BENCH 2: 230KG & Another record

BENCH 3: 235KG NO LIFT

DEADLIFT 1:100KG & 3 WHITE

DEADLIFT 2: 130kg & 3 WHITE

DEADLIFT 3:160KG & My first full meet since late 80´s or early 90´s was over & i had fun

BENCH PRESS W/STOP (Narrow Grip)

2/20/20kg

1/10/40kg

1/7/60kg

1/5/70kg

1/5/80kg

1/4/85kg

2/4/90kg

STANDING MILITARY PRESS (Narrow Grip)

1/10/20kg

3/10/30kg

CHINS

4/5/BW

DUMBELL ROWING

2/20/60kg

HAMMER CURL

3 Set

I train very light today on bench & military press & did little more heavy on back/lats.I am not happy about my shoulder,it feel ´´tierd´´& pain full.I get info today that meet in Sweden is on sunday & not saturday as first say.That is not any problem & i am jused to train early sunday morning with shirt so same as training & since i will just juse this meet as training.

1 BOARD PRESS (Medium Grip)

2/20/20kg

1/10/40kg

1/10/60kg

1/5/80kg

1/5/100kg

1/4/110kg

1/4/117,5kg

1/4/125kg

1/3/135kg

INCLINE BENCH (Medium Grip)

1/10/40kg

1/10/60kg

1/5/85kg

2/4/100kg

SIDE DELT RAISE/FACE PULLS  (Super Set)

3 Set X Lots of Reps

BARBELL ROWING/SEATED ROWING  (Super Set)

4 Set X Lots of Reps

HAMMER CURL

3 Set X Many Reps

Was a good training & not any heavy lifting,just easy going.Feel pain in shoulder,but not extremly.

CRUNCH SIT UPS

3 X MAX

GLUTE BRIDGE

4 X MAX

BENCH PRESS WITH STOP & ´´NORWEGIAN SLING SHOT´´

1/20/20kg

1/10/40kg

1/10/60kg

1/6/80kg

1/6/100kg

1/6/115kg Add Sling Shot

1/5/122,5kg

1/4/132,5kg

3/4/142,5kg

FLOOR PRESS W/2,1,Press System  (Medium Grip)

1/5/85kg

1/5/90kg

1/4/97,5kg

1/4/105kg

DUMBELL TRICEPS EXTENTION

1/10/20kg

4/10/30kg

BARBELL SHRUGS

4 Set of Many Reps With 70kg

Was a ok training,but I feel that shoulders are beat up,but feel I am on right direction,or atleast I hope so…..

BENCH PRESS WITH STOP & W/DBL MINI BAND (Medium Grip)

2/20/20kg

1/10/40kg

1/10/60kg

1/7/62,5kg Add Dbl Mini Band

1/6/67,5kg

1/5/72,5kg

1/5/80kg

3/5/85kg

STANDING MILITARY PRESS (Narrow Grip)

1/10/20kg

1/7/45kg

1/6/50kg

2/5/60kg

LAT PULLDOWN

2/20/?

CHINS

3/5/BW

DUMBELL ROWING

2/12/40kg

HAMMER CURL

3 Set

This training went ok.Feel good be back on club & train.Didnt feel to much in my shoulder & with the advice i get i will follow that training for few weeks before i go back to MMM style training again becose that is my Bibel of training now.I feel i need be stronger in some part of my body to do very well with singel ply lifting,it is more ´´raw´´power than 2 ply lifting & IPF style also do so we most be much stronger in shoulder/chest part.

This meet didnt went well & clouse to bomb out.I feel fresh & strong in the morning,but all went wrong & all lift from warm up to platform was heavy LOL.New IPF rules was hard as well,but 100% truth is I WAS NOT STRONGER THAN THIS TODAY ....I will put out video tomorrow on Facebook.

FIRST LIFT: 225KG  3 Red Light & was clouse to miss lift,extremly heavy

SECOND LIFT: 225KG 3 White Light & went ok,but clouse to max

THIRD LIFT: 230KG 3 Red Light & pop shoulders in bottom

Hopefully i will be better in my shoulder in few days...Hope not seriouse injury.

Tomorrow i will be on the road against Norway & on saturday morning i will be lifting at Sande KK´s open meet.It will be a very intresting meet since i will lifting against a few lifters that Norway has taken out to represent Norway at ER Equipment Bench open in Denmark first weekend in February.I didnt qualify for Norwegian National Team for this meet or Worlds in April since rules say i most have aleast 4-5 meet & have compite at Nationals & other bigger meet in 2010.I was suspended from Nov 2009 to Nov 2010 becose i compite at WPC Worlds.Hopefully if i do good at comming meet this year + National i maby have a chance to come back on the National Team.It is importen that i also get few lift with white lights on each meet so they see i am a trusted lifter & not bomb every other meet.

I realy hope to get a PR this weekend even if i know it had been smarter to take it little easy since i have a big meet 29 of January as well in Sweden + i have a big meet in Norway 12 of February where the new Region records will be recorded after new weight classes who come 1/1-11.This will be same with meet in Sweden where new Region records will be recorded.Then a few weeks after this Norwegian National in Bench Press will be,so meet scedule are tough so far,but i loves meet so i am happy (Atleast when i do PR)