Montreal Barbell The PR GYM

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

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!

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

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

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

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

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

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

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

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