Montreal Barbell The PR GYM

Strength Training, Powerlifting, Strongman, Bodybuilding

19-OCT-11 > Low end Bench

Band Bench Press ( Strong Bands under bench)

Bar x 10

133 x 5

177 x 5

210 x 5

243 x 5

265 x 5

Close Grip 3 Board

364 x 3

397 x 3

436 x 2

386 x 5

436 x 1

Close Grip Floor Press

298 x 5

320 x 5

342 x 5

C/S Rows  4 x 10-15s

Band Pullaparts  4 x 10-12

Fat Bar Pushdowns  3 x 10s

 

16-OCT-11 > ME Bench Press

First week back in JACK Shirt after alterations by Ginny, feels much tighter/better now

 

Close Grip Bench Press + MM Bands

Bar x 10

133 x 5

177 x 4

221 x 3

265 x 3

287 x 3

Close Grip 5 Board

386 x 5

419 x 5

463 x 5  PR

Shirted  Bench Press

419 x 3

463 x 3

496 x 3

529 x 3

Close Grip Rack Lockouts

408 x 3

463 x 3

507 x 3

562 x 3  PR

Fatbar V Pushdowns  3 x 10-20

Side Delt Raise  4 x 8-10

Chuck V Rows  4 x 10

 

13-OCT-11 > Deadlift

Sick and not feeling the best tonight

 

 

Deficit Sumo Deadlift off 1" Mats

133 x 5

221 x 3

282 x 1 x 3 sets

436 x 2

452 x 2

463 x 2

474 x 2

485 x 2

502 x 1 (missed 2nd rep)

GHR  3 x 5s

Reverse Hyper  3 x 8s

KB Swings  2 x 12s

Side Bends  3 x 8-10s

12-OCT-11 > Bench lower

BenchPress

Bar x 10

133 x 6

188 x 6

221 x 6

243 x 6

Paused Bench Press - Decending Count

287 x 5

331 x 5  PR

Close Grip 2 Board

309 x 3

353 x 3

400 x 3  PR

Close Grip Floor Press

293 x 5

315 x 5

337 x 5

Wide Pulldowns  4 x 10-12

Front Plate Raise  4 x 10-12

 

09-OCT-11 > ME Bench

Close Grip Bench Press

133 x 5

177 x 5

221 x 3

276 x 3

320 x 3

Reverse Band Bench Press - Strong Band

364 x 3

408 x 2

469 x 1

524 x 1

557 x 1

573 x 1

590 x 1  PR

Close Grip 4 Board Press

397 x 3

441 x 3

Close Grip Pin Lockouts

403 x 3

458 x 3

502 x 3

557 x 3  PR

Lying KB Extension  3 x 10

Machine Rows  3 x 10

DB Rear Delt Fly  3 x 10

 

https://www.facebook.com/pages/Amherst-Powerlifting-Club/155408841162271

06-OCT-11 > Deadlift

Deficit Conventional Deadlift off 1.5" Mat

133 x 5

221 x 3

309 x 1 x 3 sets

408 x 2

419 x 2

430 x 2

441 x 2

458 x 2

469 x 2

Zercher Harness Squat

221 x 5

265 x 5

309 x 5

Reverse Hypers  2 x 10s

Suitcase Deadlift  3 x 8s

Grip Work

 

 

https://www.facebook.com/pages/Amherst-Powerlifting-Club/155408841162271

 

05-OCT-11 > Upper Work

DB Floor Press

45s   x 12

70s   x 10

100s x 17

100s x 16

100s x 20

Reverse band JM Press

221 x 12 x 3 sets

199 x 12

Band Pushdowns x 2

Crazy Bells x 2

Machine Rows  4 x 6-12

Machine Shrugs  4 x 8-12

Hammer Curls  3 x 10

 

 

https://www.facebook.com/pages/Amherst-Powerlifting-Club/155408841162271