Montreal Barbell The PR GYM

Strength Training, Powerlifting, Strongman, Bodybuilding

Oct 21. Heavy bench

Bench training at Montreal Barbell

raw warm-up

bar x reps

135 x 10

225 x 5

315 x 2

M3 PR shirt on

455 x 2 No touch

500 x 1, 1 inch from touching

585 x 1 Touch

635 x 1 PR

Thats a 25 lbs Pr over my last shirted bench from two weeks ago, all done in my new M3 PR series shirt. The weight felt good but i need to get my body used to the increasing weight so i stopped at 635. I know that i have more left...635 was hard to touch and the shirt is not jack yet. And this is a 2-ply made so i can't believe how strong the 3-ply is. With the right fit, this is without a doubt a shirt that any geared lifter should try. I have bench in many shirt and i have to say this is my best yet. What i like about the shirt is my ability to keep my form easily and the huge stoping power it give me... and because it's polyester made, there's some spring in it too, to help the lock-out. Crazy PR night again at MBB... Thanks to Chris, Claude, Curd and Ross for the good time again.

Oct. 19 Back and Leg

Lat pulldown

4 sets of 10 reps

Seated chest supported row

4 sets of 10 reps

Another kind of lat pulldown

4 sets of 10 reps

TRX bodyweight rowing

2 sets of 10 reps

Seated machine leg press

4 sets of 12 reps

Seated leg curl

4 sets of 12 reps

Leg extention

4 sets of 12 reps

All workout was done in 45 minutes. I felt like when i was bodybuilding...but in the off-off, offfff season :)

Oct. 18 Lite Bench

Raw full rom bench

bar x reps

135 x 10 reps for 2 sets

185 x 5

225 x 3

275 x 1

315 x 6 reps for 4 sets

Pause bench

275 x (5,4,3,2,1)

275 x (1,2,3,4,5)

Tricep assistance

bar push-down

4 sets of 10 reps

One arm tricep push-down

4 sets of 6 reps

Bicep alternate dumbell curl

2 sets of 12 reps

Shoulder was hurting but when i started my working set, i tried to stay as tight as i could and took extra time on the way up and down to make sure i kept my line and it went pretty good! The pause bench felt light and solid...could have done more! Don't know how i will feel later this week but right now i'm expecting 635 bench on friday.

Oct. 16 Shoulder

Trap bar machine Shrug

1 plate (each side) x 75

2 plates x 50

3 plates x 25

4 plates x 15

5 plates x 15

6 plates x 15

Seated light dumbell shoulder press

6 sets of 20 reps

Hang clean focusing on shoulder rotator cuff work

4 sets of 12 reps

Oct. 14 Heavy Bench

raw warm-up full rom

bar x reps

135 x 10

185 x 7

225 x 3

275 x 1

315 x 3

365 x 1

add reverse mini-bands (0 at top and around 40 lbs at bottom)

405 x 2

385 x 3

385 x 3

385 x 3

Bench with Titan super ram...(without the bands)

365 x 5

385 x 3

385 x 3

405 x 3

Decline bench

315 x 5

335 x 5

355 x 3

Stop the bench training here...my body was sore and had nothing left in the tank.

Tricep rope push-down

2 sets of 40 reps

 

Oct. 11 Light Bench

Bench raw full rom

bar x reps

135 x 10

135 x 10

185 x 5

225 x 3

275 x 1

275 x 8

295 x 8

275 x 8 x 2 sets

Pause bench

245 x 1 (5,4,3,2,1)

265 x 1 (5,4,3,2,1)

Accesories

Tricep push-down

4 sets of 10 reps

Tricep rope push-down

1 set 20 reps

1 set 30 reps

Alternate one arm bicep curl

2 sets of 12 reps

One arm (right) shoulder press

3 sets of 20 reps

Think i went too soon on the bench and my shoulder was hurting... Should have done some light shoulder work before. My shoulder was good at the time of pause bench wich was explosive and strong but it was hurting my sets of 8 reps cause i used to lift more on the 8 reps template. Bottom line is that tuesday is a fun day and a weak raw bench don't mean anything in regard of my shirted bench so i am not worried at all.

Oct. 9 Shoulder

Trap bar machine shrug

Failure x 6 sets from 1 plate each side up to 6

Shoulder side raise

4 sets of 12 reps

Back raise

4 set x 20-12-12-12 reps

Seated machine military press

2 hands x 2 sets of 20 reps

one hand (right) x 2 sets of 20

Shoulder feel better than last week...i hope it will stay this way.

Oct. 7 Shirted bench at MBB

was really tired of a long day at work waking up at 4:45....took 3 ephedrine + a Rockstar and it wake me up real good.

raw bench warm-up

bar x reps

135 x 10

225 x 5

315 x 2

Didn't do too much raw bench because of my shoulder problem.

put on new M3 bench  shirt on

405 x 2 (came down like 2 inch...)

455 x 1 (2 inch high from touching)

495 x 1 Touch

545 x 1

610 x 1 PR

635 attempt...something went wrong when i touch i felt some pain in my bicep and i asked the spotter to took the bar before it got bad. The weight felt fine so two weeks from now i am confident it will get done.

Curd was doing some technique work with 650 handling it very well. Chris did some light bench working up to 315 for reps too heal his forearm...it was looking good. Ross did an amazing 550 bench...he wanted it, and it finished it. Have to thank Tina for taking the video and all the cheering! It was small group tonight but great support and atmosphere.

Oct. 5 Back

Shoulder warm-up

side raise

4 sets of 12 reps

one arm (right dumbell press)

2 sets x 20 reps

Lat pulldown

4 sets of 10 reps

Lat pulldown (on a machine)

4 sets of 10 reps

Seated rowing on machine

4 sets of 10 reps

Bodyweight rowing on TRX

4 sets of 6-8 reps