Montreal Barbell The PR GYM

Squat

bar x reps

105 x 5

145 x 3 (briefs on, belt on)

195 x 2 (suit on, straps down)

235 x 1 x 2 (straps up from here on)

285 x 1

325 x 1 (knee wraps)

353 x 1 (knee wraps)

I was orginally planning to open with 325 lb at the meet, but now I've decided on 353 lb.  I was ready to push hard today, then once I got to the gym I lost it, then got pissed off at myself after the 325 lb and was able to get serious for the 353 lb (head case!).  So there, all my work is done - this week I will rest, rest, rest and eat.  I'll check my weight tomorrow morning and then decide whether to cut or not; I'm hovering between 132's and 148's.  Keep you posted.

Bench

Bar x reps

95 x 3

115 x 2

135 x 1

Shirt on

185 x 1

225 x 1

250 x 1

Done.  That's my warm-up and opener for the meet.  Felt really beat up all week but once I got on the bench I felt strong.  Getting excited!

My body is tired. 

Ross and I went out for breakfast today (yes, I had pancakes) and he said something that struck a cord with me - "the hardest part about getting ready for a meet is the last week.  You've hit all your lifts, you're happy with your numbers and think to yourself 'I don't really want to do this meet'".  I spoke to Cheryl yesterday, too and she said something that also struck a cord with me - "you feel beat up and like you hit your peak in the gym two weeks out from a meet.  Then you spend the week before the meet stressing about whether or not you're still strong, can't train, and then you get to the meet and 'boom' you are stronger'". 

The hardest part about getting ready for a meet - not letting your head play tricks on you. 

Deadlift

135 x 5 conv/5 sumo x 2

Briefs, belt on

185 x 3

suit on

225 x 1

275 x 1

suit off - let out seem - suit back on

315 x 1

I'm HUGE!  It took forever to get my suit on, then my legs were turning blue and all I could feel was pins and needles in my legs.  The toss up: tighter suit = more support = bigger deadlift OR let out suit = better set up = keep form.  I opted for the second.  I have never had so much trouble getting to the bar which threw off my starting position; it was like a whole new deadlift which I am not inclined to learn a week before the meet.  Also, I'm assuming all be blown up after squatting and benching so it would be even harder to get into my suit at the meet.  All things considered though, I'll try the suit on again next week and decide whether to take it in or not.  I can always let it out the day of the meet if it is too tight.

I have two more trainings, one on Friday for bench openers and then Sunday for squat opener, then it will be time to rest.

Squat

Bar x reps

105 x 5

145 x 5 (briefs, belt on)

195 x 3 (suit on, straps down)

235 x 2 (straps up from here on)

285 x 1

325 x 1 (knee wraps from here on)

350 x 1

375 x 1

400 x miss

425 x 1 

360 x 1

The focus was on depth today; 325 lbs is comfortable for me and I am able to get depth with it.  I keep cutting 350 lb short and I don't know why, my head just takes over and says "ok, that's enough.  Time to go back up."  I handled 375 better than I have before and got it just about to parallel, happy with it as a training squat - builds confidance.  I took 400 much lower than last week but lost my line in the bottom and failed on the way up.  Ross wanted me to do a quarter squat with 425 lb to feel the weight on my back; I stood up with it and lost my balance, reset and went again - not sure how it looked but it was huge progress for me to not let the balance scare me.  I went back down to 360 lb so I could get it to depth, which I did, but it wasn't pretty - I let my knees come in on me in the bottom, leaned forward then muscled my way back up. 

Last heavy training before the meet, though.  This week will just be openers and then I will take next week off to rest - I'm very happy with the build up to this meet, made a lot of progress on all three lifts. 

Heavy Bench

Bar x reps

95 x 3

115 x 2

135 x 1

185 x 1

215 x 1

235 x 1

255 x 1

265 x miss

270 x 1 PR

280 x 1 PR

The goal for the night was 275 lbs and I got 280 lb, super happy! 

My form was just a bit off but I was still able to get all the weights, except 265 lb (my feet slid out from under me), all the way to lock out.  When I got 280 lb in my hands it felt like a million pounds, so I held it for a long time just trying to be ok with it.  Usually once I start loading my shirt it takes some of the weight off of me and I focus more on where I am going to touch, but with this weight the more I loaded my shirt the harder it got - I slowed it right down at the bottom to be sure to not let it get away from me (like I did a couple weeks ago with 275).  It was so tough to get it down I thought there is no way this is going back up - Ross said "press" and I sailed it right back and locked it out! 

Light Bench

Bar x reps

75 x 10

95 x 10 x 4

That's it. Just practiced holding my form very tight and making sure the bar path is what it should be.

Bench

Bar x reps

95 x 5

115 x 3

135 x 1

Ross had to leave to go get Cheryl from the airport so I slowed it down and helped train the other guys while he was gone.  We had a full house tonight - everybody working on form or learning technique for the first time.  It's a great feeling when people get the motion down, the weight flies, and they come off the bench feeling that power!  You can see it on their faces; it makes me really happy for them! 

Once Ross and Cheryl got back, we warmed up again and benched together.

115 x 3

Shirt on

165 x 1 (no touch)

200 x 1

230 x 1

250 x 1

I didn't want to go too heavy this week, saving it for one last heavy bench training next Friday, but wanted to get some weight in my hands.  Form was solid, shirt fits great, I was happy with that.