Montreal Barbell The PR GYM

S/S Bar Box Squat + AVG Bands (+150lb tension @ top)

Bar x 5

168 x 2

212 x 2

256 x 2

344 x 2

410 x 1

476 x 1

522 x 1

476 x 1

522 x 1

539 x 1

555 x 1

45* Hyper + 60lb Chain  4 x 6s

GHR + weight  4 x 4s

Reverse Hyper  4 x 10s

Band/Chain Bench Press (MM Bands)

Bar x 10

133 x 3

177 x 3

221 x 3

221 x 3 x 2 sets + 40lb Chain

221 x 3 x 2 sets + 80lb Chain

221 x 3 x 2 sets + 120lb Chain

221 x 3 x 2 sets + 160lb Chain

221 x 3 + 200lb Chain

Close Grip Floor Press

287 x 5

309 x 5

331 x 5

Tricep Band Creepers  2 x 30s

C/S Row + Chain  4 x 10-12s

Side Delt Raise  4 x 10-12s

Hammer Curls  3 x 10s

2" Deficit Sumo Deadlift

133 x 5

221 x 1

281 x 1 x 3 sets

375 x 1

386 x 1

397 x 1

413 x 1

424 x 1

435 x 1

Cambered Bar GMs

280 x 5

324 x 4

390 x 3  PR

Reverse Hypers  3 x 10s

KB Swings  3 x 8s

ABS  3 x 10-20s

Grip Work

Speed Bench Press Vs. MM Bands

Bar x 10

133 x 3

177 x 3

204 x 3 x 2 sets

221 x 3 x 2 sets

243 x 3 x 2 sets

254 x 3 x 2 sets

Close Grip Rack Lockouts

397 x 3

452 x 3

496 x 3

551 x 3  PR

Close Grip Floor Press

177 x 10

243 x 10 x 2 sets

270 x 10

BB Rows  4 x 6s

Hammer Curls  3 x 10

S/S Bar Speed Soft Box Squat Vs. AVG Bands

Bar x 5

168 x 2

212 x 2

267 x 2

333 x 2 x 5 sets

377 x 2

415 x 2

45* Back Raise + 40lb Chain  4 x 6s

GHR + 10kg plate  3 x 3-6s

ABS  3 x 5s

Reverse Hyper  3 x 6-10s

Strength was not there tonight, shoulder is sore from squatting heavy

Floor Press

Bar x 10

133 x 10

177 x 5

243 x 3

309 x 2

309 x 2 + 40lb chain

309 x 2 + 80lb chain

309 x 1 + 120lb chain

309 x 0 + 160lb Chain

287 x 0 + 160lb chain

221 x 5 + 160lb chain

221 x 3 + 200lb chain

221 x 2 + 240lb chain

Floor KB JM Press  5 x 8-12

Band Pushdowns  2 x fail

Pulldowns  3 x 8-15

Machine Shrugs  4 x 8-15

Zercher Harness Squats

133 x 5

199 x 3

243 x 3

287 x 3

331 x 3

364 x 2

386 x 1

413 x 2

Romanian Deadlift

353 x 5

397 x 5

441 x 5

GHR  3 x 5-8

ABS  4 x 5-10

Speed Bench Press Vs. MM Bands on Metal Militia Bench

Bar x 10

89  x 3

133 x 3

177 x 3 x 2 sets

204 x 3 x 2 sets

221 x 3 x 2 sets

243 x 3 x 2 sets

Close Grip Rack Lockouts

397 x 3

441 x 3

485 x 3

540 x 3  PR

Close Grip Floor Bench Press

177 x 10

243 x 10

243 x 10

270 x 10

Barbell Rows  4 x 10-15

Hammer Curls  3 x 10

Did not go too hard today, upper back is bruised from Ross having me move the bar higher on Saturday and a bit sore from the weekend trip and training

Squat Vs. Lt Bands

Bar x 5

133 x 2

221 x 2

265 x 2

309 x 3

375 x 2 x 6 sets

GHR  4 x 8-12

ABS  3 x 15

Training @ Montreal Barbell

Squat

Bar x 5

145 x 5

235 x 3

325 x 2  Briefs

415 x 1

505 x 1

595 x 1

645 x 1  Jack Suit Bottoms

685 x 1  Straps Up

735 x 1

775 x 1

Belt Squats  x 4

Reverse Hyper  x 3

Ross worked with me the whole session as part of my Metal Militia Certification