Montreal Barbell The PR GYM

Speed Floor Press + Mini Bands - Med Grip

Bar x 12

105 x 3

150 x 3

170 x 3 x 2 sets

185 x 3 x 3 sets

225 x 3 x 3 sets

Close Grip Floor Press

185 x 10

250 x 10 x 2 sets

280 x 10

Floor DB Press  3 x 15

DB Power Cleans  3 x 8-12

Grappler Rows  3 x 10-12

Hammer Curls  3 x 10

Ascending Load Straight Weight Speed Squats

Bar x 5

100 x 2

190 x 2

280 x 2

355 x 2

430 x 2 x 2 sets

450 x 2 x 3 sets

475 x 2 x 3 sets

Put on new JACK suit bottoms to break in and try a few reps - Didnt go too heavy, no spotter

475 x 1

550 x 1

640 x 1

45* Back Raise + resistance  3 x 5-10

ABS  5 x 5-12

Felt strong going in with the lighter weight, but crapped out on the heavy stuff, not feeling the best today anyhow

Ultra Wide bench Press

Bar x 12

135 x 5

180 x 5

215 x 4

250 x 3

285 x 3

320 x 2

335 x 1

360 x 4 (was supposed to be a 6RM PR, but didnt make it)

Close Grip 4 Board

300 x 3

340 x 3

385 x 3

405 x 2

430 x 2 (was supposed to be a 5RM, but didnt make it...again)

Rack Tricep Pushups 2 x Failure

Rear Delt Machine  3 x 10-12

Band Low Row  3 x 10-12

Doing some different stuff for ME day, added in the manta ray squats and this week, the front squats w/ sting ray...I REALLY suck at both, VERY awkward for me

Sting Ray Front Lo Box Squats - Narrow Stance

Bar x 8

95  x 5

135 x 4

185 x 3

225 x 1

225 x 1

235 x 1

245 x 1

265 x 1

Concentric GMs off Rack Pins

225 x 8

295 x 4

335 x 5

45* Back Raise + resistance  3 x 5-10

ABS  4 x 10-12

Speed Floor Press + 2 mini bands

105 x 3

150 x 3

170 x 3

170 x 3

185 x 3 x 3 sets

220 x 3 x 3 sets

Close Grip Floor Press

185 x 10

250 x 10 x 2 sets

280 x 10

DB Floor Press - 95lbs

3 x 15

Seated Low Row  4 x 8-12

Band Hi Pulls  3 x 12

Speed Squats - Straight Weight

Bar x 5

100 x 2

190 x 2

280 x 2

350 x 1

410 x 2

410 x 2

430 x 2

430 x 2

430 x 2

450 x 2

450 x 2

450 x 2

Speed Sumo Deadlift

135 x 1

225 x 1

315 x 1

405 x 1 x 7 sets

45* GHR  3 x 8-12

ABS  4 x 5

Floor Press

Bar x 12

135 x 5

195 x 5

235 x 4

275 x 3

315 x 2

350 x 1

370 x 1

405 x 1

420 x 1

Football Bar Tri Extensions  4 x 8-15

"Up the Rack" Tri Pushups  2 x fail

Rear Delt Machine  4 x 10-15

Machine Rows  4 x 8-12

Narrow Stance Lo Box Manta Ray Squats

Bar x 5

95  x 5

135 x 5

185 x 4

225 x 3

275 x 2

315 x 1

365 x 1

405 x 0

First time doing these, VERY uncomfortable and weak carrying the bar so high and narrow stance

45* Back Raise + weight  3 x 5-8

ABS  5 x 5-12

Floor Press - Warmup

95  x 12

115 x 10

Timed Dumbell Floor Press - 1 min

70s x 25

70s x 20

70s x 22

Dumbell Floor Tricep Extensions  5 x 8-12

Rope Face Pulls  4 x 8-12

Machine Rows  5 x 8-12

Band Squats - STR + AVG Bands

Bar x 2

100 x 2

190 x 2

280 x 2

370 x 2

435 x 1 x 5 sets

45* Back Raise  3 x 12

Band Leg Curl  3 x 10-12

ABS  3 x 10