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. 12 Back work + light leg
Lat pulldown
4 sets of 1o reps
Seated rowing
4 sets of 10 reps
Seated back extention
3 sets of 12 reps
Seated leg curl
4 sets of 12 reps
Leg extention
4 sets of 12 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