16 - SEP -11 > ME Bench
Training @ Montreal Barbell
Bench Press
Bar x 10
135 x 5
185 x 3
225 x 3
275 x 2
315 x 5 2 board
Shirted bench Press
405 x 3
455 x 3
505 x 1
535 x 1
545 x 1 Jack Shirt, chest plate is too big, need to alter
Ross worked with me the whole session as part of my Metal Militia Certification
14 - SEP - 11 > Deload/Rep Method Bench
Crazy Bells - 24kg KBs suspended in Mini Bands
3 x 10-15
Timed DB Floor Press - 1 min
65lb x 35
65lb x 32
65lb x 33
Pushdowns + mini band 5 x 10-12
Facepulls 3 x 8-12
Band Delt Raise 3 x 8s
Hammer Curls 3 x 10
Off tomorrow to prepare for training @ Montreal Barbell Friday & Saturday!
12-SEP-11 > DE Lower
Cambered Bar Lactic acid Tolerance Soft Box Squat
Bar x 5
148 x 2
236 x 2
324 x 2 x 3 sets
346 x 2 x 3 sets
357 x 2 x 3 sets
Speed Conv/Sumo Deadlift Vs. Bands
133 x 1
221 x 1
342 x 1 x 6 sets
GHR 3 x 5-10
ABS 4 x 5
11-SEP-11 > ME Bench
3 Board Press
Bar x 10
133 x 5
177 x 5
221 x 5
265 x 3
309 x 2
364 x 1
402 x 1
430 x 1
455 x 1 PR
Shirt Bench Press (1st time in Jack Shirt to Break in)
485 x 3 to 4 Boards
507 x 2 to 3 Boards
529 x 1 to 2 Boards
Reverse Band JM Press
221 x 10 x 3 sets
BB Machine Row 3 x 8-15
Seated DB Cleans 3 x 5-12
07-SEP-11 > DE Bench
Ascending Load Speed Bench + 120lb Chain (Wk III)
Bar x 10
133 x 3
177 x 3
221 x 3 x 2 sets
243 x 3 x 2 sets
260 x 3 x 2 sets
270 x 3 x 2 sets
Close Grip Rack Lockouts
397 x 3
463 x 3
485 x 3
507 x 3
Close Grip Floor Press
182 x 10
243 x 10 x 2 sets
276 x 10
Hammer Curls 3 x 10
05-SEP-11 > DE Squat
Speed Box Squat + 120lb Chain - Wk III
Bar x 5
177 x 2
221 x 2
265 x 2
353 x 2
452 x 2 x 2 sets
474 x 2 x 2 sets
490 x 2 x 2 sets
Seated Cambered Bar GMs
192 x 8
236 x 6
280 x 5
Band Pullthroughs 3 x 10-15
ABS 4 x 5-15
04-SEP-11 > ME Bench
Manpon Press Vs. Mini Bands
Bar x 10
133 x 5
177 x 5
221 x 4
265 x 3
298 x 3
343 x 1
375 x 1
391 x 1
Manpon Press Vs. Monster Mini Bands
309 x 3
353 x FAIL
KB Floor Tri Extensions 5 x 10-15
BB Rows 5 x 8-15
Shrug Machine 3 x 8-15
Band Pullaparts 3 x 8-15
Hammer Curls 3 x10
01-SEP-11 > ME Lower
Concentric S/S Bar Good Mornings
Bar x 5
168 x 5
201 x 3
245 x 3
278 x 3
322 x 2
360 x 2
377 x 1
410 x 3 PR
443 x 1 Tried for another PR but only got 1
GHR 4 x 8-15
45* Back Raise + 60lb Chain 3 x 5-8
ABS 4 x 5-20
31-AUG-11 > DE Bench Press
Ascending Load Speed Bench Press + 120lb Chain
Bar x 5
133 x 3
177 x 3
204 x 3 x 2 sets
221 x 3 x 2 sets
243 x 3 x 2 sets
259 x 3 x 2 sets
4 Board Close Grip vs. Mini Bands
309 x 5
331 x 5
353 x 4
Pushdowns 2 x failure
Side Delt Raise 4 x 8-15
C/S Rows 4 x 10-12
29-AUG-11 > DE Lower
Speed Box Squat + 120lb Chain - Wk II
bar x 5
133 x 2
221 x 2
309 x 2
430 x 2 x 2 sets
452 x 2 x 2 sets
474 x 2 x 2 sets
Speed Sumo Deadlift vs. Mini Bands
133 x 1
221 x 1
309 x 1 x 6 sets
GHR 3 x 5-12
ABS 4 x 5