Montreal Barbell The PR GYM

1,5 BOARD PRESS (Medium Grip)

1/20/20kg

1/10/40kg

1/10/60kg

1/3/80kg

1/3/100kg

1/3/120kg

1/3/140kg

1/3/150kg

1/3/160kg NEW 3 REP PR

1/3/165kg NEW 3 REP PR

SHIRT BENCH

1/3/180kg NO TOUCH

1/3/200kg NO TOUCH

1/3/210kg NO TOUCH

1/3/220kg NO TOUCH

This was all i manage this day,i was in real bad shape when i wake up this morning,stil hard flu.Training went pretty well with two 1,5 board press PR.After shirt bench i was totaly finish & went home to recover.Now i dream abouth 245kg-250kg in beginning of next year.

LAT PULLDOWN

5 Set

SIDE DELT RAISE

5 Set

BAND APART W/MONSTER MINI BAND

5 Set

BICEPS CURL W/EZ BAR

5 Set

BAND PUSHDOWN w/MONSTER MINI BAND

5 Set

MEDECINE BALL TROW

3-4 Min

Just a very easy training to get pain & flu out of body after meet.On sunday i shall be back on track again & back to the MMM training.Have many importent meet from Jan to Mars 2011 so no time to rest now.

Now it is only 3 days left to my first IPF meet in almost 15 months & first meet since WPC Worlds Nov 2009.I get a e-mail yesterday that maby i can be back on Norwegian National Team for master again.I will meet one of Coach/leader on saturday when he shall judge meet & if they say yes that i can join if i lift good enough i most take my ´´B´´shirt & try lift as good as i can & show that i am ´´seriouse´´ & forget to try to go for BIG PR & IPF/NSF Elite Bench Trophy.If i do well first international meet can be ER EQUIPMENT BENCH CUP OPEN in Denmark first week in february.That is a big meet that many say is Open Worlds in Bench for IPF since lifters from all over the world join this big meet & most of the top lifters will be there since it have good prize for top 3 lifter each class.Next year it will be new weight classes as well in IPF & 2-3 weight class will be remove & it will be like this for us heavy guys 105kg,120kg & +120kg class.If they say i most wait for a chance to come back on National Team i will go for ´´A´´shirt.My hole family is sick now becose of very cold weather we have here now,so i will do all to keep fresh....Saturday night when i arrive home from Norway i will write full info about meet here & hopefully good news LOL.Thanks Ross for all support & advice without you i had not be where i am today

BENCH PRESS (Comp Grip)

2/20/20kg

1/10/40kg

1/10/60kg

1/10/70kg

1/10/80kg

1/10/90kg

1/10/100kg

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

2/5/120kg

EZ BARBELL TRICEPS EXTENTION

1/15/30kg

1/6/40kg

1/6/50kg

BAND PUSH DOWN

2/Lots Of Reps/Monster Mini Band

BARBELL ROW

1/10/20kg

1/10/50kg

1/6/70kg

3/6/90kg

HAMMER CURL

3/Lots Of Reps/12,5-15kg

This was last training before meet,i feel i am in top shape & not been so strong in long time,but will be tough anyway since i have not touch in shirt......I can take a big & not so good shirt my friend has & do PR but i maby go for my shirt & chance to lift BIG & try to lift for IPF/NSF´s Elite Bench Trophy,then i most lift 237,5kg & i know i can do it if i get a touch.....I decide on meet day if i go for PR or BIG PR.....

2 BOARD PRESS (Medium Grip)

1/20/20kg

1/10/40kg

1/10/60kg

1/3/80kg

1/3/100kg

1/3/120kg

1/3/140kg

1/3/160kg NEW 3 REP PR (Easy)

SHIRT BENCH

1/3/180kg NO TOUCH

1/1/200kg NO TOUCH

1/1/220kg NO TOUCH

1/1/240kg NO TOUCH (Under 1 inch From Touch)

1/0/240kg NO TOUCH & NO LIFT

RACK LOCK OUT KILLER (MMM Way & Medium Grip)

1/3/100kg

1/3/120kg

1/3/140kg

1/3/160kg

1/3/180kg

1/3/190kg

1/1/200kg

1/3/160kg

1/3/140kg

1/3/120kg

1/3/100kg

1 ARM DUMBELL ROW

2/12/30kg

FACE PULLS/BAND APART (Super Set)

2 Set/Lots of Reps/15kg-Monster Mini Band

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

2 Set/Lots Of Reps/5-10kg

HAMMER CURL

3 Set/Lots Of Reps/10-15kg

This was a pretty good training,but it is only 9 days to meet & not touch any weight !!!!!!!Did a easy 3 rep PR on 2 board,decide not to go higher becose of meet next week.Now i most think what to do on meet....Hopefully i touch there since i normaly get ´´stronger & Tougher´´on meet.

BENCH PRESS (Medium Grip)

2/20/20kg

1/10/40kg

1/10/60kg

1/6/80kg

3/6/100kg

Had short rest between set almost back to back..

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

1/5/100kg

1/5/110kg

EZ BARBELL TRICEPS EXTENTION

1/15/30kg

1/6/40kg

1/6/50kg

1/6/60kg

1/2/70kg Miss 3th rep

1/15/40kg

BARBELL ROWING

1/10/40kg

1/10/60kg

1/6/80kg

3/6/100kg

SEATED DUMBELL PRESS

1/15/10kg

1/10/15kg

3/6/20kg

HAMMER CURL

5/6-20/10-30kg

Under 2 weeks left to my comeback meet,not in great shape,but hope to lift so i can be top 3 on Norwegian ranking list for master lifter bench only.....Just need to borrow a shirt for next training to try get a shirt i can touch in,my new one i am not close yet....I will try new & borrow shirt comming thursday & see what i can do.My friends old shirt is not a good shirt,but atleast i can touch in it LOL

FOAM ROLL RALLY & OTHER EXERCICE TO HEAL PAIN IN LOWERBACK

3 BOARD PRESS (Medium Grip)

1/30/20kg

1/10/40kg

1/10/60kg

1/10/80kg

1/3/100kg

1/3/120kg

1/3/140kg

1/3/160kg Same as my 3 rep PR

1/2/170kg

1/3/170kg NEW 3 PR

SHIRT BENCH

1/3/190kg NO TOUCH

1/3/200kg NO TOUCH

2/3/210kg NO TOUCH

RACK LOCKOUT KILLER (MMM WAY & Medium Grip)

1/3/100kg

1/3/120kg

1/3/140kg

3/3/160kg

1/3/140kg

1/3/120kg

1/3/100kg

1 ARM DUMBELL ROW

2/12/30kg

FACE PULLS/BAND APART (Super Set)

2/15kg/Monster Mini Band

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

2 Set

HAMMER CURL

3 Set

Stil much pain in lowerback,but atleast i get some training done.Cant understand why i am so weak on board press??? I have almost done same in full rage Raw bench as i do on boards....That is crazy...

I have decide to only train 2 days a week now,one Shirt bench day (MMM Way) + light assistance on upperback,shoulders & biceps.Then one Raw bench day (MMM Way) + heavy assistance on triceps,upperback,shoulders & biceps.

My wife shall go back to university becose of new rules on school,so i most stay home with our daughter & it will be hard for me train 3 days a week,thats main reason why i only will train 2 days a week,other reason are that i think that this most be better for me training for bench only,then i will always be 100% rested on shirt bench days.I will do Shirt bench on thursday & Raw bench on sunday.

If anyone has any advice on this please leave a comment,i am open for all advice from you .

BENCH PRESS (Medium Grip)

2/20/20kg

1/10/40kg

1/10/60kg

3/10/80kg

EZ BARBELL TRICEPS EXTENTION

1/15/30kg

1/6/40kg

2/6/50kg

DUMBELL ROW

4 Set

HAMMER CURL

5 Set

FOAM ROLL RALLY

I took a very easy training this morning,just wanted some blood flow in musckle.I stil have very much lowerback pain after squat i did few days ago.I will do a few extra workout home this week to get lowerback pain go away with stretching & other things my doctor show me.Hopefully close to 100% again on thursday when i shall have shirt bench again.Today is fathers day & i think much of my children that my ex wife take away from me,have not seen my Daughter Mia 8 years & Adam 6 years in almost 2 years.I just hope they have a good time where you are....So today i shall realy show my lovely daughter Leia 4 months what she meen´s to me, she is my nr 1 & most importen thing in my life now.