Montreal Barbell The PR GYM

LAT PULLDOWN/BARBELL ROW (Super Set)

5 Set

SHRUGS

5 Set

SIDE/REAR/FRONT DELT RAISE/STANDING DUMBELL PRESS (Super Set)

3 Set

BAND APART W/MONSTER MINI BAND

2 Set

DUMBELL TRICEPS EXTENTION/TATE PRESS (Super Set)

4 Set

HAMMER CURL/BICEPS CURL (Super Set)

4 Set

This was last training before meet on saturday & body feel fresh & full of energy now,so hopefully some good lifting on saturday.

3 BOARD PRESS (Medium Grip)

2/20/20kg

1/10/40kg

1/10/60kg

1/3/80kg

1/3/100kg

1/3/120kg

1/3/140kg

1/3/160kg

1/3/175kg NEW 3 REP PR

SHIRT BENCH

1/3/180kg NO TOUCH

1/3/190kg NO TOUCH

1/3/200kg NO TOUCH

This was a ok training,but was very tierd after raw bench day & stil sore.That is good things goes heavy a week before meet,then i know i will be better shape on meet day.Will just take a assistance day on tuesday then rest to saturday meet.

BENCH PRESS W/``NORWEGIAN SLING SHOT`` (Medium Grip)

2/20/20kg

1/10/40kg

1/10/60kg

1/10/80kg Add Sling Shot

1/10/100kg

1/10/110kg

1/10/120kg

1/10/130kg

DUMBELL TRICEPS EXTENTION/TATE PRESS (Super Set)

2 Set

LAT PULLDOWN

5 Set

SIDE DELT RAISE

3 Set

HAMMER CURL

5 Set

This was a good training & even try out a new Bench exercice i learn from Norwegian National Team,they start do this few years back & have same effect as Mark Bell´s Sling Shot.I take a Mini Band & made a 8 out of it & put on arms & do bench.I didnt feel pain in shoulders or elbow & it feel great for a old man LOL.I didnt train Paused Bench today since it was enough after the Sling Shot Bench.

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 NEW 5 REP PR

SHIRT BENCH

1/3/180kg NO TOUCH

1/1/200kg NO TOUCH

1/1/220kg NO TOUCH

1/0/242,5kg NO TOUCH/NO LIFT

1/0/242,5kg NO TOUCH/NO LIFT

SEATED PIN PRESS PIN 15 (Narrow Grip)

1/5/20kg

1/5/40kg

3/5/50kg

Training feel good,but not 100% focus today & then i miss shirt bench PR.I was very weak at seated pin press & find a real weak point there at pin 15 that i need to train.

Will wish all MM Lifters,Coaches & Supporters a Happy New Year & hope to see more Records & PR 2011 from all the fantastic lifters.Keep up your good work & stay strong.

BENCH PRESS (Medium Grip)

2/20/20kg

1/10/40kg

1/10/60kg

2/10/80kg

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

1/5/100kg

1/5/125kg NEW PR

DUMBELL EXTENTION/TATE PRESS (Super Set)

2 Set

LAT PULLDOWN

2 Set

SIDE DELT RAISE

2 Set

HAMMER CURL

2 Set

Feel good today & good to be back with seriouse training again.....

LAT PULLDOWN

5 Set

BARBELL ROWING

5 Set

FACE PULLS/BAND APART (Super Set)

3 Set

SIDE DELT RAISE

3 Set

BAND PUSHDOWN

2 Set

HAMMER CURL

3 Set

This was a good training with real pump after all reps.I decide to start train 3 days a week again for some time to get good training on my support muscle as well & hope this will give extra kg/lbs on my bench.

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

1/5/150kg

1/5/160kg

1/5/170kg

SHIRT BENCH

1/5/180kg NO TOUCH

4/3/200kg NO TOUCH

RACK LOCKOUT KILLER PIN 11 (Medium Grip & High Bench)

1/3/100kg

1/3/130kg

1/3/150kg

1/3/170kg

1/2/150kg

1/0/130kg

Now i feel great again & training went well.Not very strong at moment,but get much volume training in with all reps.Hopefully back on track in few weeks.Around 5 weeks to first meet 2011.

I have get sick again & could not train shirt bench today,i am so tierd of beinig sick all time,maby i shall visit doctor again & see what is wrong.They say after all medecine i took after surgrey it can be like this & my imunsystem are down,but i think this is way to crazy be sick every other week.Something most happent now can not be like this.

BENCH PRESS (Medium Grip)

2/20/20kg

1/10/40kg

1/10/60kg

1/3/80kg

1/3/100kg

1/1/120kg

1/1/140kg

1/1/150kg

1/1/160kg

DUMBELL TRICEPS EXTENTION

5/10 w/15-20 sec rest between set

BARBELL ROW

5/10 w/very short rest  between set

SEATED MILITARY PRESS (Narrow Grip)

5/10 w/short rest between set

HAMMER CURL

5 Set w/short rest between set

Get some real pump in body today & it feel good,decide to try go up little heavy on raw bench press since probly 6-7 months since last time & it feel little heavy to do so now.I feel i most strength many part of my body to take shirt bench to next step.