Montreal Barbell The PR GYM

Speed Box Squat + STR Bands

100 x 5

190 x 2

280 x 2

350 x 2

400 x 2 x 4 sets

Speed Sumo Deadlift

135 x 5

225 x 3

315 x 1

385 x 1

440 x 1 x 4 sets

45* GHR  2 x 12

ABS  4 x 12-15

Grip Work Circuit x 3

Speed Floor Press + 120lb Chain

135 x 10

135 x 3  w/ Chain

185 x 3

225 x 3

250 x 3 x 8 sets

KB Tri Extensions  4 x 8-15

Band Seated Power Cleans  3 x 8-10

Chuck V Rows  3 x 8-15

KB Shoulder Press  3 x 10

Reverse Band Bench Press w/ STR Bands

135 x 10

185 x 5

225 x 5

300 x 5

355 x 3

415 x 2

475 x 1

535 x 1

565 x 1

600 x MISS

Reverse Band JM Press

225 x 12 x 3 sets

CrazyBells  2 x 12s

Band Tri Creepers  2 x failure

Fatman Pullups  x 35

Hammer Curls  3 x 10

Bench Press

135 x 6

185 x 6

225 x 6

245 x 6

Paused Bench Press - Decending pauses from 5 sec

290 x 5

330 x 5  PR

Close Grip 4 Board

385 x 3

405 x 3

435 x 3

KB JM Press  3 x 8-15

KB Shoulder Press  5 x 10

Fatman PullUps  x 32

Hammer Curls 3 x 10

Squats (First week back in gear, work up to 70%)

135 x 3 x 2 sets

225 x 3 x 2 sets

275 x 3 x 2 sets

365 x 1

440 x 1 + Briefs

525 x 1 + Suit Bottoms

595 x 1

45* GHR  3 x 8s

Paused Band Pullthorughs  3 x 8s

Band GMs  3 x 15s

ABS  3 x 8-15s

Close Grip Bench w/ Manpon

135 x 10

185 x 5

225 x 3 + manpon

295 x 3

355 x 3

Shirted Bench Press

405 x 3

440 x 3

495 x 3

525 x 3

Band Bench Press

225 x 5 + 1 mini

225 x 5 + 2 mini

225 x 5 + 3 mini

225 x 5 + 3 mini + 1 M mini

225 x 5 + 3 mini + 2 M mini

Chuck V Rows  3 x 10s

DB Shrugs  4 x 10s

BB Bi Curls  3 x 10s

Nothing crazy tonight, just getting back into the shirt and getting a feel for it again

Benchpress

135 x 10

185 x 5

225 x 3

280 x 3

320 x 3

360 x 3

405 x 1

Close Grip 3 Board

325 x 5

345 x 3

370 x 3

Close Grip Decline

315 x 5

330 x 5

350 x 5

370 x 5

Chuck V Rows  3 x 10-15

KB Shoulder Press  4 x 12

BB Bi Curls  3 x 10