Montreal Barbell The PR GYM

We usually take a week off after a meet but my anxiety has been really high the last couple of days and after talking with Ross we decided it would do some good to do a light squat work out - more for my head than anything else.

bar x reps

145 x 6 x 2

195 x 5

235 x 3 x 2

235 x 5

Tonight was the first time I have done anything over a plate raw, felt pretty good.  It was too soon after the meet to go crazy because my quads are shot from pushing so hard on the bench and my right tricep and lat are really sore too, but it did release some energy and I feel better now.  

I usually don't put too much pressure on myself for a meet - I almost always go with the attitude "do your best" but for this meet it was different.  My bench shirt got really tight and I couldn't touch with anything less than 315 lb so by default that became my opener (I've only benched it twice).  My second attempt was planned to be 325 (I missed it both times I attempted it in the gym) and my third attempt was going to be 336. 

My opener (314) went up beautifully and then my 2nd attempt (325) rolled away from me at the bottom of the lift just before I was about to touch.  Ross asked me "what next?" and I had no idea.  I took a couple seconds to think things through and Ross and I both decided on 330 for my 3rd attempt.  My reasoning was if I had to walk away with a certain number what would excite me, and it wasn't 325.  I was a little more aggressive with the 330 and a lot more patient at the bottom making sure I didn't let it roll away on me again and it flew at the press call, all the way up to lock out.  My highlight of the day was the few quiet seconds after the lift sitting in a chair by myself when it dawned on me that I did it; I set a goal just beyond my reach and gave it everything I had. They say life is made up of moments, well that is one of the top three at this point in my life.

There are always two parts to meets; the part you lift in and then the part where you see the meet through everybody else's eyes. 

Team Quest had a great day - Scott MacDiarmid had a huge smile on his face when he hit a 529 bench for his 2nd Canadian Record this year. Nathan Sawatis at 17 years old benched 501 and you could see his face light up as he was getting up off the bench. Jack MacDonald, an ex-Marine, experienced his first meet and set a Canadian Raw record with his 303 lb bench for his age class and Ahmeed Saad set a Canadian Raw record on his first attempt of 275 lb. 

Curd Hos of Hostyle Conditioning, after only 5 training sessions at Montreal Barbell to work on his shirt technique, also set a Canadian record with his 650 lb bench.  Curd came off the bench roaring with excitement and you couldn't help but be thrilled for him! 

Joanick Boilard, Metal Militia Montreal teammate, has worked hard on building his head strength and pushing his bench to the limit and got what he came for, Joanick hit 600 lbs winning him 1st place!  Alex Chiasson surpassed his original goal of 500 for this meet by hitting 512 and just missing 534, after less than two months of training with Metal Militia Montreal and only his 7th time in a bench shirt.  Chris Skoda hit 501 on his opener, first time opening in the 500's and just missed 550 lb.  Ross Saldan missed both his first and second attempts then upped his third attempt by 5 lbs and got 512 lb to stay in the meet. Mike Guay's day didn't turn out the way he planned but he handled himself like a pro and we are all very proud of him for giving it his all and accepting the day for what it was.  Gabe Guay, Mike's younger brother, competed in his first meet with Mike's help and benched an impressive 248 lb bench at 132 lbs bodyweight. 

One week out from the Metal Militia Montreal BENCH WARS on July 9 at Montreal Barbell Gym I needed to pick an opener and then work up to it.  My head was in the clouds all week and I was having a hard time staying in the right frame of mind that builds desire and the right amount of aggression to want to lift heavy weights. 

Bar x reps x 4 (quads were really tight)

95 x 5

115 x 3

135 x 1

150 x 1

200 x hold for 3 secs

Shirt on

255 x 1 no touch

285 x 1 no touch

305 x 1 no touch

315 x 1

Everything felt heavy.  My shirt was REALLY tight and I couldn't touch with any of the weights.  Ross and I were originally thinking to open with 303 or 308 but I was about 2 inches away from touching with 305. Ross asked me what I wanted to do, try 305 again and get it to touch or go up in wieght; I picked 315.  I got more serious, more aggessive, more determined and the weight felt lighter in my hands and I pressed it up really well - better than the first time.  Success.  Still not sure what I'll open with, though.  Ross and I will keep talking about it all week and decide later.

I attempted 325 on the bench last Friday and missed it twice.  I got 315 nicely the week before but this Friday I was having a hard time focusing.  The weight felt ok in my hands but the pressure just before touching was incredible - it pushed my air right out of me (never had that happen before).  That was the last heavy training session before the BENCH WARS on July 9 at Montreal Barbell - this Friday we will work up to our openers and then rest for the week.

I am really tired and feeling unsettled so I don't want to give a big push in the gym because I think it will make me sick, so I last night I did a really light bench (form is off, body hurt all over) and then some back work.

Bar x reps x 3

95 x 5 x 4

The last two sets felt better than the first two.

Accessories:

Lat pull down

5 plate x 8

6 plate x 8

7 plate x 8

Low row

6 plate x 8

7 plate x 8

8 plate x 8

For today I need to eat, eat and eat some more and prepare for a solid bench training tomorrow.....

Friday night was the second to last heavy bench night before the BENCH WARS on July 9th.  I can only scrape up a few pounds here and there on the bench so every week is crucial for me.  This week I really, really wanted 315.

Bar x reps

95 x 5

115 x 1

135 x 1

185 x hold for 3 secs

225 x 1 no touch

265 x 1 no touch

290 x miss

305 x 1 PR

315 x 1 PR

So thrilled - I didn't even look at the weights on the bar because I was scared it would psyche me out.  I just kept telling myself "let your desire be greater than your fear" and it was!  It felt great.

Half of the team is benching Friday night and the other half on Sunday, but Ross and I are still doing a light squat on Sunday for maintenance.  I went back to my 32 briefs this week and got a lot more support out of them so I did my work sets with 3 plates this week, as opposed to 2 1/2 plates last week in the bigger briefs.

Bar x reps

105 x 5

145 x 5

Briefs on, belt on

235 x 3

285 x 3

325 x 3 reps x 4 sets

Accessories:

Vertical Leg Press

1 plate x 10

2 plates x 10

3 plates x 10

4 plates x 10

*The 4 plates was a lot easier this week, and less scary.

We are all getting ready for BENCH WARS on July 9th, and a part of getting ready is backing off the squat and the deadlift.  Both of those lifts take a lot out of your lower back and legs which we need for the bench. 

135 x 10 (5 conv/5 sumo) x 2

belt on

185 x 3 conv/5 sumo

225 x miss conv/1 sumo

225 x 3 sumo

225 x 5 sumo

My conventional deadlift sucks, I couldn't get 225 off the floor (I could have but it would've been a grinder) but sumo it popped right up.  I should probably do more conventional just to strengthen my lower back - after the meet.  It was fun to lift raw for a change and switch things up. 

Bar x reps

95 x 5

95 x 6

115 x 10 x 4

Haven't done a light bench day in a while - my cardio sucks!  Felt winded after each set.  The weights didn't feel heavy in my hands though, just a lot of energy staying tight.  Ross pointed out that my set up on the bench is all out of sorts, so I'll need to straighten that out, otherwise it was a good night in the gym.

I got a new pair of box stitch briefs just before the meet and I really wanted to try them out.  They are a little too big in the hips - but good training briefs. 

Bar x reps

105 x 5

Briefs on

145 x 3

195 x 3 (belt on)

235 x 3

285 x 3 reps x 4 sets

Accessories:

Vertical Leg Press

1 plate x 10

2 plates x 10

3 plates x 10

4 plates x 10

Mike, Joanick, Alex and Simon benched today. Joanick hit a beautiful 585 bench, a huge PR, nice and calm.  After a not so successful day at the Pro/Am, Mike Guay was determined to get his bench right.  He was as solid as he has ever been and sailed 855 up like it was nothing!  Incredible.  Alex had his eyes set on 500, for BENCH WARS, but Ross had him hit it today perfectly (time for a new goal Alex).  This was Simon's first time training with us and Ross had him moving right along.  After everybody else's success on the bench Simon finally figured out the form and after not being able to touch or lock out all day, he brought 365 down and touched in his shirt and sailed it right up to lock out.  Everybody was thrilled with their bench - a nice vibe in the gym.  Congrats on your PR's guys!

Everybody worked up to their Pro/Am squat opener.  Ross and I talked it over on Saturday and decided that I wouldn't squat because of my lower back, and I did my opener last week.  Once I got to the gym Ross suggested I do a few warm ups just to practice getting tight and staying tight under the bar.

Bar x reps x 2

105 x 5

When Joffrey and Shany were here last weekend, Joffrey showed me a few stretches for my back, so I stopped and Ross stretched me before moving up in weight.

145 x 5

I really didn't want to put any weight on my back that would tire my lower back anymore than it is.

So the openers are done.  The plan this week for me is to eat, drink and to load myself up on GP3, ZMA, Vitamin B, E, C & D.

I'm getting excited! 

Bar x reps x 3

95 x 5

115 x 2

135 x 1

185 x hold for 3secs

Shirt on

225 x 1 - no touch

255 x 1

280 x 1 Opener

My back doesn't feel good on the bench at all, but despite that, once I got the weight in my hands I was ok.  I can't arch as much as I usually do, but I can still manage to inch my feet back once I get my shoulders set. 

So, I have a deadlift opener and a bench opener, now for tomorrow to test out my squat opener.