Montreal Barbell The PR GYM

FOAM ROLL RALLY & OTHER STRETCH & WARM UP EXERCICE

4 BOARD PRESS (Medium Grip)

1/30/20kg

1/10/50kg

1/10/70kg

1/3/100kg

1/3/120kg

1/3/140kg

1/3/160kg

1/3/180kg

1/1/195kg

SHIRT BENCH

1/3/200kg NO TOUCH

1/2/210kg NO TOUCH

1/1/220kg NO TOUCH

1/1/240kg NO TOUCH & NO LIFT

1/2/220kg NO TOUCH

RACK LOCKOUT KILLER PIN 11 & HIGH BENCH (MMM Way & Medium Grip)

1/3/100kg

1/3/120kg

1/3/140kg

1/3/160kg

1/0/180kg

1/3/140kg

1/3/120kg

1/3/100kg

This day i feel real bad,my lowerback was hurting very much after squat on tuesday,so i most stop dreaming about full meet & try be my best in bench press.I could not lift very good today & all i was thinking of when pressing was my pain that was real bad.Now i just forget this training & looking forward to next shirt day.I get a e-mail today that my comeback meet will be 4th of december & not 11th of december.I will be lifting on East Moutain Cup Final outside main contest.So i need to break in shirt next time or i most just put on a big old shirt to get a result around 200kg so i am qualified to Region Bench Championship & Norwegian Bench Championship 2011.

CRUNCH SIT UPS

3 Set

HYPER EXTENTION

3/10/BW

BOX SQUAT W/SS BAR (Low Box & Wide Stand)

2/6/40kg

2/6/60kg

2/5/70kg

2/4/75kg

ULTRA WIDE SUMO STIFF LEG DEADLIFT

1/10/55kg

2/8/60kg

2/6/75kg

BARBELL ROWING

3/10/55kg

This was first squat training in loooong time & i belive i will be little sore tomorrow LOL.It was tough for me to  squat & was dead tierd after,but it feel great to squat.I stil has a dream to do full meet again like in the 80´s even if it will not be big numbers.

DUMBELL PRESS

2/20/10kg

1/10/20kg

1/15/30kg (Each Dumbell)

EZ BARBELL EXTENTION/PRESS PUSH DOWN (Super Set)

2 Set

HAMMER CURL

4 Set

SIDE DELT RAISE

3 Set

I just took a very easy training this early morning to get some blood flowing.Was tierd in hole body after yesterday & dont wanted to juse much energy on this day then.Have plan to try a big PR (Singel ply) on next Shirt bench day.

I have help out my club today at Region Championship,it was a real endurance workout for me helping 6 lifters with suit,knee wraps,shirt etc & all loading in warm up room.Most lifters lift in same group as well so pretty stressfull from time to time,but all went very well & all lifters did well so i am very happy for them.Now i shall take a long shower & have a good dinner in front of tv & let the team go by them self to the pub,i hope to be ready for a good raw bench workout tomorrow alone when they have hang over LOL.

45 DEGREE BACK RAISE

3/10/BW

HYPER EXTENTION

3/10/BW

DEFICIT DEADLIFT (6 cm)

1/10/60kg

1/3/90kg

1/3/100kg

1/3/110kg

1/3/120kg

1/3/130kg

1/3/150kg

1/10/90kg

BARBELL SHRUGS

3/10/90kg

My arms hurt little after shirt work so i did not train barbell row & lat pulldowns to save arms little.

1,5 BOARD PRESS (Medium Grip)

1/20/20kg

1/10/50kg

1/10/70kg

1/3/90kg

1/3/110kg

1/3/130kg

1/3/155kg

SHIRT BENCH

1/3/180kg NO TOUCH

1/3/200kg NO TOUCH

1/3/210kg NO TOUCH

1/3/220kg NO TOUCH

1/2/230kg NO TOUCH

FLOOR PRESS (Medium Grip)

1/5/100kg

1/3/135kg

I train shirt bench today since on thursday i will be alone on club,rest of team will then rest before the meet comming weekend.Today my class lift on WPC Worlds  as well,they win on 220kg so hard be home then & not be there....I was about 2 inch from touch today,so all goes in right direction now.When i say medium grip that is same as you say close grip.It was a good training & start comming back on shirt lifting in singel ply/IPF style,but raw strenght are not very good yet.

FOAM ROLL RALLY 1-2 MIN

BENCH PRESS (Medium Grip)

2/20/20kg

1/10/40kg

1/10/60kg

1/10/80kg

1/10/100kg

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

1/5/100kg

DUMBELL PRESS

1/20/30kg

EZ BARBELL TRICEPS EXTENTION/PRESS PUSHDOWN (Super Set)

2/20-20/30kg-30kg

I had to train today since we will have church sermoni for my daughter tomorrow.I was very sore,so it was just few set total & didnt go on weight i had wanted to.Anyway training went well & get real pump.

45 DEGREE BACK RAISE

3/10/BW

HYPER EXTENTION

3/10/BW

DEADLIFT

1/10/70kg

1/3/100kg

1/3/110kg

1/3/120kg

1/3/130kg

1/3/150kg

1/0/200kg Add belt No lift

SUMO DEADLIFT

1/3/100kg

1/3/110kg

1/3/120kg

1/3/130kg

STIFF LEG DEADLIFT

1/10/70kg

This was first real deadlift training i have done since late 80´s i belive,i think i will be real sore in comming days LOL.

2 BOARD PRESS (Medium Grip)

1/20/20kg

1/10/40kg

1/10/60kg

1/10/80kg

1/3/100kg

1/3/120kg

1/3/140kg

1/3/150kg

1/2/162,5kg

SHIRT BENCH

1/3/190kg NO TOUCH

1/2/210kg NO TOUCH

1/1/225kg NO TOUCH

1/1/240kg NO TOUCH

1/1/250kg NO TOUCH & NO LIFT

RACK LOCKOUT KILLER (Medium Grip)

1/3/100kg

1/3/120kg

1/3/140kg

1/3/160kg

1/3/180kg

1/3/190kg

1/3/180kg

1/1/160kg

Training went pretty well this day,offcorse numbers are not big,but atleast i can train as i want & only 2 max set on toilet/wc today LOL.240kg went very easy,but on 250kg all energy was gone & i decide stop there to not burn out.I had around 3 inch to touch with my new shirt i start break in today.Hopefully my stomack are soon back to normal & i can keep food in my body 100%. 

FOAM ROLL RALLY

Around 2 min

45 DEGRESS BACK RAISE

3/10

HYPER EXTENTION

3/10

DEADLIFT/BARBELL SHRUGS  (Super Set)

1/10-10/70kg

1/5-10/110kg

LAT PULLDOWN/SEATED CABLE ROW  (Super Set)

3 Set w/lots of reps

SIDE DELT RAISE/REAR DELT RAISE  (Super Set)

3 Set w/lots of reps

HAMMER CURL

3 Set w/lots of reps

I even had a few super set on toilet/wc as well,around 5 set of max reps LOL.My stomack are way out of control becose of medecine.So i get good lower body treaining as well LOL.I get a good training with lots of blood rushing in my body,feel great.