Montreal Barbell The PR GYM

warm-up

bar x reps

set the box with two added mats wich make it a mid-high box

145 x 10

195 x 3

235 x 3

325 x 3

375 x 3

415 x 3

465 x 3

505 x 3

555 x 3

CNS still down so i stoped there

Accessories

Seated Good morning

3 sets of 9 reps with 195

Leg extention + seated leg curl

3 sets of 10 reps

Lat Pulldown

4 sets 6-8 reps

Full rom raw bench press

Warm-up

bar x reps

135 x 10

135 x 10

185 x 1

225 x 1

275 x 6

295 x 6

315 x 6

325 x 5

I have found out how to use my leg with my raw bench in the last month...after the training, my leg hurts :(

Accessories

tricep push-down (bar)

4 sets 10 reps

tricep push-down (rope)

2 sets 30 reps

Shrug

3 sets 10 reps

Drinking more water this week and i try to eat more. Had really good sleep last night and i hope i will have other like that this week.

Felt good today but think i needed a deload from all the heavy squat of past 3 weeks. Tried to go up in weight anyway to see how my body respond.

warm-up

bar x reps

145 x 10

235 x 5

brief on

325 x 3

415 x 1

505 x 1

bottom suit on

595 x 2

strap up + loose knee wrap

735 x 2

Weight felt heavy and i was shaking doing the squat...so cns was really down. Stopped the heavy weight right there and did pause squat.

pause squat for 3-5 seconds hold in the bottom.

415 x 4 sets of 5-6 reps

Legs were pump and sore after the workout. That was good work.

Today i will talk about some stuff about powerlifting. I will list 5 training secrets...

- Knowledge

- Dedication

- Sacrifice

- Honesty

- Confidence

Today was about honesty :

We have to be honest we ourselves when we train. I knew i could do a 800+ squat...but at what price? For what reason? I could have destroyed my cns for a month and in the same time destroyed my confidence in the way. Been honest with myself and deload when it was the time to is something that i have learned this year. But when i feel strong, it's no time to back down and go the easy way...it's the time to go all the way and push the limits. I will try to eat and drink a lot this week to recover and next week i will start my way back to heavy weight again. Step by step...getting ready for another huge lift and hopefully another PR at the PR gym! I will describe you the other training secrets in some of my next log. Stay tune!  

Shirted 4 x 3 training at the commercial gym

raw warm-up

bar x reps

135 x 10

185 x 1

225 x 1

275 x 1

315 x 1

4 board

365 x 3

shirt on

415 x 3

465 x 3

465 x 3

465 x 3

465 x 3

First set was weird...technique not perfect

second was ok

third was really good

fourth was ok

Had some space for more so 2 weeks from now i will try the same with 475. My 3 reps are going up so i'm expecting a good 1 rm soon. Think i will go to montreal barbell for a max in april. Happy with my training and my results right now...i know where i'm going and i work hard. My head is strong and my body too.

Accessories

rack lockout

3 sets of 5 reps for 5 seconds hold with 315 + dbl mini-bands

Today i bought a foam roller. This is such a good thing cause it help a lot my back after squat and bench.

For those who don't know...i have a muscle jam in my back and i can't deadlift, it cause too much pain. So i have change my deadlift day for 3 rm raw box squat base on some article Sebastian Burns wrote a while ago and...good morning. I won't say it's the best thing to get you a bigger squat or anything...but here's a few good things about this training. http://ironsport.dk/phpBB2/viewtopic.php?t=406

- 3 RM make you stronger

- On the box you practice the movement of sitting back

- The box is set at my sticking point so i have to explode right into my weakness zone

- When i use the bands they are set for resistance or lightened method to overload to top of the movement

- And...well...i love to squat! Most people hate to squat once a week, and i love doing it twice!

So why i am not doing speed work instead?? Well, i did it for a year and half...my squat went up with some pr. Stop doing it for a while now to do deadlift instead and was afraid that lack of speed would kill my squat but was surprise that my squat was still going up. So the progress was made because of heavy sunday squat with metal militia and not the speed work. Squat training is much like bench training...you have to learn to ride the suit (or shirt) to get the most out of it and perfect your form. And squatting heavy in the gear make you stronger. This is simple as that.

So i have a raw bench day and a heavy shirt day... now i have the same with the squat. I will not deadlift for a while, but it's good for my head cause i don't like deadlift. But you know what? When i will grab the damn bar next time i will deadlift, it will be some heavy ass weight! :)

Today's training went like that:

Raw box squat 3 RM

bar x 10

add double mini-bands (resistance)

95 x 5

135 x 3

185 x 3

225 x 3

285 x 3

325 x 3

375 x 3

415 x 3

Seated good morning (it work the ham too when you get your feet wide in front of you)

3 sets of 12 reps with 145 lbs

Seated leg curl

4 sets of 10 reps

Seated rowing

4 sets of heavy 6-8 reps

Lat pulldown

4 sets of 8 reps

Full rom raw bench MM style

bar x 2 set of 15 reps

135 x 5

185 x 1

225 x 1

275 x 4 sets of 8 reps

Pause bench (5,4,3,2,1 system)

245 x 3 sets

Tricep rope push-down

2 sets of 40 reps

Bicep curl

2 sets of 12 reps

Today the plan was to try 875...

Went to the gym with a warrior minding...ready to smash some big numbers.

warm-up

145 x 10

235 x 5

brief on

325 x 3

415 x 1

505 x 1

bottom suit on

600 x 2

strap up + knee wrap on

735 x 2

825 x 1

875 x 1 PR

900 x 1 PR!!!

Was a little sore from wednesday raw box squat but after the warm-up i felt really good. When i had the 600 x 2 cns was down but it wake up after that. 825 felt good cause the form was my best yet. I sit back earlier and when i was getting down Ross scream at me to go faster and i had great pop. Was ready for the 875 and it was deeper than the 825 and felt almost easier. I was shock...had great feeling. The plan was to stop there but i was feeling too strong... Ask Ross if i should stop there and he said yes, keep the 900 for next week. But i felt a window in my body was open and wanted to take advantage of it. So i ask Ross again and he said if i felt i have enough energy and feel good, to go for it. So i had my first 900 on my back, felt good. Went down, and up! wow - i just did 900! It was my goal for 2011 and i did it in three weeks! Since i'm lifting in my canvas...the gear setup is perfect. So i had only one thing to do is get my form right and train hard! At the last meet i did 800. When i was back at training after vacation i did 825, last week 850 and today 875-900! 

But i have to say that lifting around Shawna, Ross and Ghyslain was inspiring lately. All of them were fearless... Metal Militia is not only a training method, it's a mindset...an attitude...a will to succeed. You have to be part of it to really understand... At Montreal Barbell we are never satisfied with our number, we want to push our limits. A few hours ago i did my first 900...my mind is already set to 1000. 

Today was the one rep week

warm-up raw

bar

135 x 10

185 x 1

225 x 1

275 x 1

4 board

315 x 3

shirt on

405 x 3

455 x 2

495 x 1

455 x 3

Wanted to do more than 495 but i only had one spotter and it was not safe. 455 x 3 felt good so next week i'll try 465 for my 4 x 3 training.

accessories

rack lockout

135 + mini-bands x 5 reps (5 seconds hold)

225

275

315

Tricep push-down

4 sets 10 reps

Wanted to do something else other than deadlift for some weeks cause i am just piss off about the way it felt lately. So i am doing 3 rm box squat raw and this is something i like a lot...

warm-up

135 x 15

add the box wich is lower but really close to parralel

135 x 3

225 x 3

315 x 3

365 x 3

405 x 3

455 x 3

495 x 3 + reverse mini-bands

545 x 3 + reverse mini-bands

585 x 3 + reverse mini-bands

635 x 3 + reverse mini-bands

Had a lot of fun doing this.

Accessories

Back extention

3 x 10

seated leg curl superset with leg extention

3 x 10

Lat pulldown

4 x 8 reps

Wanted to do 4 sets of 6 reps with 305 but did'nt work that way

warm up

135 x 10

185 x 1

225 x 1

275 x 1

305 x 4

Went to the gym tired because of all the shoveling i did at the snowstorm monday (71 cm!!!) And the 305 felt hard...hard...hard

So i did decline bench press instead cause it seems like i always have energy for that...?? weird

315 x 5

315 x 5

315 x 5

325 x 5

325 x 5

tricep rope pushdown

2 sets of 40 reps