Montreal Barbell The PR GYM

Light Bench

Trained a gym member on the bench and made him push harder than I think he wanted to, so even though I am still very sore from Sundays training I figured I should get a little bench in myself.

Bar x 10

75 x 10

85 x 10

95 x 10

115 x Pause (5, 4, failed at 3....)

I may have gone down to 95 lbs to do another set of pauses, but Ross went grocery shopping while I was at the gym and had ice cream melting in the car so I went home to put it away.  We now have 32 tubs of ice cream in the freezer (thats an estimate but I don't think I'm that far off)!  Hagen Daaz in on sale apparently if anybody is interested...

Deadlift - Last chance at a heavy deadlift before the Sherbrooke meet Oct. 24

135 x 10 (5 conventional/5 sumo) x 2 w/ belt

185 x 3  (conventional) w/ belt

Metal suit on and belt, no briefs

225 x 1  (all lifts sumo from here on)

250 x 1

275 x 1

300 x miss

315 x miss

300 x miss

Low rows: 70 x 8 x 3

Lat pull down: 60 x 6 x 3

One arm rows: 35 x 6 x 2

Was glad to pull 275 with just the suit, its only the second time I've pulled it; the first time I had briefs and suit on.  I got 300 a couple inches off the ground and 315 didn't even move. 

We video all our lifts so Ross and I were able to go back and look at my attempts to see where I went wrong.  I'm not keeping my butt down so I end up out in front of the weight and not in a good position to pull. 

I was very frustrated.  I'm a visual learner, so for my lifts I have to understand how it should look, what the motion should be then how it should feel.  I'm struggling with the sumo deadlift right now but am excited to get it right.  In my mind if I can pull 275 (a PR for me) without the proper form then that means I can pull a lot more once I get it down. 

Ross explained the motion for me in a way that finally makes sense (he has a knack for that) and suggested I watch Willie Albert and Glendy Randall's deadlift videos to watch their form.  So now I just need to practice and be patient. 

Squat day with MMM Team

Bar x 10 x 2

105 x 5

Put on my Frantz suit, no briefs,  and belt

145 x 3

195 x 3

235 x 3 (straps up from here on)

265 x 2

285 x 2

300 x 2 (w/ knee wraps)

325 x 1 (w/ knee wraps)

Leg press: 1 plate x 10 x 2 - The only purpose to this is to stretch my legs and hips out after squatting.  

I love Sundays.  The energy in the gym is great; the MMM Team is there with their goals in mind, we're all positive, driven, supportive of eachother and the music is LOUD.  Perfect setting to get under the bar and see what you're capable of.  And no better people to have by your side, either!

I tried out the Frantz suit again and it still feels just as good as it did on Friday.  I got a PR with 300 x 2 and another PR with 325 x 1.  I've attempted both weights before but they felt heavy on my back in the past and honestly, they just scared the shit out of me.  I'd be swaying back and forth the whole way down, from my toes to my heels, and then I'd come back up after a quarter of the way down because it just felt awful. 

Today I had some swaying at the stand up but I cound handle it and once I got going with the weight it was fine.  I'm excited.  My technique is better which makes me feel stronger and the weight didn't feel as heavy as before.  It opens up a whole new set of goals for me in the squat!

The squat requires the most amount of work and patience, but is the biggest reward when things go right! 

Not to mention that the guys in the gym are going crazy; Leo 6 1/2 plates, Ross 7 plates, Ghislain 8 plates and Joanick 9 plates today!!  Its an amazing feeling to be around these guys and watch them succeed in their goals! Congrats on your lifts guys! 

Heavy Bench - normally, but my altered Frantz suit just came in!!! So, it was a light Squat night instead...

Bar x 3 x 2

105 x 3

145 x 3

195 x 3

235 x 3

I'm so excited! I love the feeling of a canvas suit.  I get so much more support out of it and my technique is much better.  I struggle with my knees going forward and and last week my back was curving at the bottom of the squat.  Not in canvas!  I was able to widen my stance by almost a foot, dropped my rack height, and voila...knees were great, chest was up, and the weights were popping up.  Looks and feels like a completely different squat.  It's a great feeling when everything is just right!  Joanick's suit came in too and if his suit feels as great as mine does there's no telling what he'll be able to hit!!  

So my goal for Heavy Bench (235 lbs) will have to wait either until tomorrow or Monday.  I was planning on benching tomorrow but I had dreams all night about squatting all these ridiculous weights....the Metal Militia Montreal (MMM) Team comes on Sundays so its a great day to go for it, whatever IT is.

Deadlift

Bar x 10

135 x 10 x 3 sets  conventional

185 x 3                conventional

My back is still "off" so a VERY light deadlift night. 

When I started deadlifting I was conventional and only started working on sumo this summer.  I pulled a 275 PR just a couple weeks ago sumo and in full gear.  In training I do conventional or sumo depending on how my hips feel; if they're "tired" I do conventional and if not I train sumo.  I normally go on to do heavy low rows, lat pull downs and floor snatches but this week I decided to call it quits.  I am planning on a big heavy bench night and need my back to feel better so I can hit my goal Friday.   

Light Bench - close grip

Bar x 10

65 x 10

95 x 6

I pinched something in my lower back this week and couldn't set up for the bench properly without aggravating it more so Ross suggested I put my feet right up on the bench with my back flat, bring my grip in and see what I could do.  It was a lot harder without the leg drive and no arch.  Usually I do 95 x 10 and then 125 x 6...not this week!

Shawna doesn't like cardio

more to come later