Montreal Barbell The PR GYM

Speed Bench Press + Mini Bands

105 x 3  Close Grip

150 x 3

170 x 3

170 x 3

185 x 3  Med Grip

185 x 3

185 x 3

220 x 3  Comp Grip

220 x 3

220 x 3

Close Grip Floor Press

185 x 10

250 x 10

250 x 10

280 x 10

Floor DB Press - 90LB DBs - 3 x 15

KB Rows  3 x 10

Hammer Curls  3 x 10

Squats

135 x 3

135 x 3

225 x 3

225 x 3

275 x 3

275 x 3

365 x 1

435 x 1  + briefs

525 x 3 x 5 sets

Band Hip Adduction  3 x 8-15

45* Back Raise  3 x 5-12

ABS  3 x 5-15

Speed Deadlift + 80lb chain

135 x 3

225 x 3

315 x 1

375 x 1 x 4 sets

Conv Deadlift

440 x 1

500 x 1

560 x 1

560 x 1

45* GHR  4 x 6-10

ABS  3 x 5-12

Grip Work x 5

Speed Bench Press + 80lb Chain

105 x 3  Close Grip

150 x 3

170 x 3

170 x 3

185 x 3  Med Grip

185 x 3

185 x 3

220 x 3  Comp Grip

220 x 3

220 x 3

Close Grip Floor Press

185 x 10

250 x 10

250 x 10

280 x 10

Floor DB Press - 90lb DBs - 4 x 15

C/S Rows  4 x 10-12

DB Shrugs  3 x 10-12

Hammer Curls  3 x 10

Squats

135 x 3

225 x 3

275 x 3

365 x 1

435 x 1  + briefs

525 x 1

595 x 1

680 x 1  + suit bottoms

725 x 1  + straps up loose

Paused Band Pullthroughs   3 x 8-12

ABS  3 x 5-15

Foam Roll posterior chain and stretch

3 Board Close Grip

135 x 5

185 x 3

225 x 3

275 x 3

315 x 3

375 x 3

Shirted Bench Press

415 x 1

475 x 1

535 x 1

580 x 1

600 x 1

600 x 1 ( easy but all a little high,closer than before though, still need to work on touching)

KB JM Press  4 x 12s

DB Lateral Raise  3 x 8-12s

Chuck V Rows  3 x 12s

Opposite Stance Deadlift - Raw Sumo - 3RM

135 x 3

225 x 3

265 x 3

315 x 3

350 x 3

395 x 3

420 x 3

457.5 x 3 

KB swings (2 x 24kg KB)  2 x 8s

ABS  5 x 5-15

Grip Work x 3

Speed Bench Press + Mini Bands

105 x 3  Close Grip

150 x 3

170 x 3

170 x 3

185 x 3  Med Grip

185 x 3

185 x 3

220 x 3  Comp Grip

220 x 3

220 x 3

Close Grip Floor Press

185 x 10

250 x 10

250 x 10

280 x 10

DB Press - 90lbs  - 4 x 15

Pulldowns  4 x 12

C/S Rows  4 x 10

Squat - Full Gear  Wk II - 95%

135 x 3

225 x 3

275 x 3

365 x 1

435 x 1  + briefs

525 x 1

595 x 1

680 x 1  + suit bottoms

725 x 1  + straps up loose

765 x 1 

807.5 x 1  + knee wraps  (PR)

Foam roll and stretch posterior chain

Timed KB Floor Press ( 1 min ) w/ 24kg KBs

1 x 42

1 x 36

1 x 37

KB JM Press  5 x 8-15

Crazy Bells  3 x 12

C/S Rows  3 x 10-12

DB Shrugs  3 x 10