Montreal Barbell The PR GYM

BENCH PRESS (Medium Grip)

2/20/20kg

1/10/50kg

1/6/70kg

1/6/90kg

1/6/110kg

2/6/130kg

2/6/120kg

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

2/5/100kg

SEATED DUMBELL PRESS

1/20/12,5kg

3/10/20kg

EZ BARBELL TRICEPS EXTENTION TO TROUTH W/STOP

2/20/30kg

It was a great training even if i am weak & not any strenght & power yet.

LAT PULLDOWN/BARBELL ROW (Super Set)

3 Set

SIDE DELT RAISE/REAR DELT RAISE (Super Set)

3 Set

FACE PULLS

3 Set

BAND APART W/MONSTER MINI BAND

2 Set

HAMMER CURL

3 Set

Just a easy start on assistance day & it feel good be on right track again & feel that body start adapt to training again....

3 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

SHIRT BENCH

1/3/190kg NO TOUCH

1/3/200kg NO TOUCH

This was all i do this day,my body is not 100% yet (Thats why i not has train in few days again).All weight feel heavy & offcorse not juse to lift shirt bench in IPF style & sigel ply shirt.Over 1 year since last time.Not happy about this low weight,but hopefully in few weeks it will be much better & have more training in my body.

BENCH PRESS (Medium Grip)

1/20/20kg

1/10/40kg

1/10/60kg

1/10/80kg

1/10/100kg

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

1/5/80kg

ROLLING DUMBELL EXTENTION

2 Set

HAMMER CURL

2 Set

This was first training in 4 weeks or so & i am happy to be back on track again...In few weeks i hope to be back in shape again 6 ready for bigger weights.

I have following meet plan for 2010/2011

11/12-10 CHRISMAS BENCH MEET (NORWAY) My comeback in IPF meet after 1 year since last meet.

JAN/2011 GOTHENBURG CUP (SWEDEN) Big meet in Sweden with many of the best lifters.

FEB/2011 REGION BENCH CHAMPIONSHIP (NORWAY) Some of Norway´s best lifters are here.

MARS/2011 NORWEGIAN BENCH CHAMPIONSHIP  MASTER Hopefully in top shape here..

MAY/2011 LOCAL BENCH MEET (SWEDEN) Take this as training & fun.

AUG/2011 LOCAL BENCH MEET (SWEDEN) Take this as training & fun as well.

SEP/2011 SWEDISH BENCH CHAMPIONSHIP MASTER Hopefully in shape here as well.

OCT/2011 SOUTH NORWEGIAN BENCH CHAMPIONSHIP Very tough meet with hard compition.

OCT/2011 REGION BENCH CHAMPIONSHIP (SWEDEN) Will just try do my best here.

OCT/2011 SWEDISH OPEN BENCH CHAMPIONSHIP Here will compition be tough as Worlds,with some of best open lifters in the Worlds include World Chamion & other who is top 3 IPF,i will just try lift as good as i can against the ´´young boys´´LOL

DEC/2011 EAST MOUTAIN BENCH CUP FINALE (NORWAY) Best lifters true this year have a finale after WIIKS point system,so it will be man against man whatever he weight & age,i hope be in this finale then club has ´´$$$$´´to me LOL

This is my plan & hopefully i will be at most of this meet,it will be many,but some i will just take as training & not focus on 100% other i will give 200% on.

My name is Petter Elvekrok i am a master lifter. I am a Norwegian that lives in Sweden.I started with Powerlifting in 1983 & just after a few months training i had my first meet as 13 years old.As Sub Junior & Junior i break many National Records  & was National Champion in full meet & bench.My training partner was many well know European lifters,but most know is Svend Viking Karlsen,but when i was around 18 years i hurt my self in lowerback & i never recover,so in 1991 i had my last meet after lots of rehab for lowerback,but i could not squat or deadlift so i quit training since i hated bench press.In 2007 i work on a football field & see that it was a Powerlifting club there as well & i start day dream about the years i had in Powerlifting in the 80´s when i was going around on the football field & one week later i put a note to the club manager that i wanted to help them out on meet etc if they wanted help,same night he call me say they have a meet comming weekend & they was glad if i could help them out.2 weeks after i was back in training & was training for bench only meet,but i had much to learn since bench shirt was new to me & i soon understand that training with shirt was big diffrence than raw bench as i was juse to.I try out many training principles like Westside,Sheiko,+ many more way of training.I get stronger,but i feel that i can be much stronger if i just get the right help.After years in IPF i decide to join WPC & at WPC Worlds 2009 i meet Team Metal Militia from Montreal & offcorse Ross.At Worlds we just talk about everything.When i come home i start thinking of Metal Militia training & try out some advice i find on internet,but i soon get very over trained.Then i think of the nice people i had meet at Worlds from Montreal & i send Ross a mail ask if he could give me a few advice,then it all start i not only get advice,but mail who was long as books LOL & i feel that i get support i never could dream of & great info how to do it.Then all change for me & going from 220kg bench to 275kg in just few months & i feel it are no limits with the help Ross give me.I have now for a time get back to IPF,but i belive i will lift good in singel ply as well with the advice & help Ross give me,so goals are set & future will tell where this end.......Thanks Ross i could never done any of this without you,cant thank you enough for your support.I feel like a team member & i am proud of it,looking forward to see you all again

Your friend Petter