Montreal Barbell The PR GYM

Squat at montreal barbell with the team. A great squat session today.

warm-up

145 x 10

235 x 5

put brief on

325 x 3

415 x 2

505 x 1

put suit on, strap down

595 x 2

strap up

685 x 1

knee wrap on

775 x 1 (high)

850 x 1

loose knee wrap

735 x 5

I am still trying to find my form in the canvas but it's getting better. 850 felt better than all the other before...more solid and deeper then the 775. Wanted to end with 735 to practice my form and Ross said to try to do 5. If he said that, i knew i could do it. I was impress by how easy it was after having 850. Form was good and had depth with most of them. The fitfh one was a killer and i was done for the day. Next week i'll try 875...if my body feel good. I strongly believe that 900 will fall in the next 3 months. Today Ross and Shawna were on there crazy train again...fearless and unstopable! Ross had i nice deep 700 and took a ride with 775... Shawna amaze me with with her technique and the way that she handle the weight from 135 to 475. Don't know how far she will go but i am very proud of what she did since she started powerlifting... an inspiration for all of us. The boy's did some squat in brief and some other gear...work on the form and getting stronger. It was a good day.  

Warm-up with empty bar

135 x 9

185 x 1

225 x 1

275 x 1

4 board

315 x 3

shirt on

405 x 1

455 x 3

455 x 3

455 x 3

455 x 3

Note: every rep i did touch.

Accessories

rack lock-out

3 sets of 5 reps for 5 seconds hold with 375

First set of 3 in the shirt,  form was bad and the last one was a grinder. But the second set was fast and easy...and so the third and fourt because the technique is better and better. First time i do 4 sets of 3 with that weight and i had a little room for more weights. Two weeks from now i will try the same training with 465 and so every two weeks i will go up for the triple. My bench training is going very well. Since the meet i stick to the metal militia montreal training template that is written down on this website and it's paying off... there is no fancy bands or chains or dynamic or percent method, just technique and hard work. If you look at Andy Bolton bench training lately you would see that he is making huge Pr but Andy is following Bill Crawford coaching over the phone and he his doing set of triple one week and single the other. Tonight i trained at the commercial gym... i'm getting use to bench in the power rack. On every lift i hear in my head Ross screaming BELLY UP and Shawna screaming HEEL'S DOWN!! The team motivate me even if there not with me...so thank you guys.

Deadlift warm-up

conventional raw

135 x 10

225 x 5

put brief on

sumo

325 x 1

Put the frantz canvas suit on

415 x 1

First time i try the canvas to deadlift in. Hard to get down...give me bad form and i have a lot of blood pressure. Don't feel good.

505 x almost 1

Could not lock out. Even if i put the strap loose this time...i have too much blood pressure. So the canvas is not an option to deadlift in. I will have to order something like a Inzer Fusion...

Did 3 single, brief only with 325 but at the third my hips was hurting so i stopped there. I am unhappy with my deadlift right now so i am giving myself a no deadlift week for 1 or 2 week to think about something else. Will do goodmorning instead.

Accessories

back extention

3 sets of 10

Leg extention + Seated Leg curl

4 sets of 10

Still sick...i think it will be over tommorow and hopefully i will be top shape for friday shirt bench.

Still sick... Hope it's the last day.

warm-up with the bar

135 x 10

185 x 1

225 x 1

4 sets of 6 with 285

It was 10 pounds more than last week. I could do it with more weight but i focus on the technique so every rep look and feel the same as in the shirt. Next week i will add 10 and see how it feels...

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

2 set with 245

Tricep push-down

4 sets of 10 reps

Pec, shoulder and tricep was done. Call it a day. No need to do more than that.

Back at Montreal Barbell after almost a month. It was nice to see my friend and especialy Cheryl cause she goes in the U.S for long period.

Left my house with a bad caugh... wanted to go squat anyway. Took an ECA stack just before i arrive at the gym and it helped a lot for the training.

warm-up

145 x 8

235 x 5

brief on

325 x 3

415 x 2

505 x 1?

put my new frantz canvas suit on (i was thrill) strap down

595 x 3

strap up

685 x 1

put knee wrap on

775 x 2 (second one look and felt good)

825 x 1

It felt good...glad i have a canvas that fit and feel good. Wanted to go for a ride with 865 but i was wise and listen to Ross to save some for next week. I am getting back at it after a month and i'm learning the feeling of my canvas suit so i have to take it easy. I have 13 squat training session left before the pro-am so i have the time to go higher in weight step by step.

Accessories

Belt squat

3 plates x 5¸

4 plates x 3, 5, 5

Went to the commercial gym with buddy Simon to do shirted bench this morning. Was not expecting anything good because i had bad sleep and it looks like i'm having a cold but it turn out great.

ECA stack to get my mind and body awake.

Warm-up with the bar

135 x 10

135 x 6

225 x 3

4 board raw

315 x 3

Shirt on

405 x 2 (bad form)

455 x 1 (form was better)

495 x 1 (good form)

515 x 1 (good form)

Was really happy cause it's hard for me to have good form in the power rack at the commercial gym but lately my form have improve. I practice a lot the motion of throwing back the weight and my leg drive. In the past i think i never did more than 5 at this gym and now 515 felt good so i'm expecting a good one on the militia bench at montreal barbell.

Accessories

4 board raw

365 x 3

405 x 4 sets of 3 reps

275 x 19 reps

Spent the last days thinking about doing a deadlift pr today...well it did'nt want the way i wanted.

Had only 4.5 hour of sleep because a water pipe broke in my house last night. Went to the gym with positive thinking but no energy.

warm-up

145 x 10

235 x 3

tight hardcore suit on strap down

325 x 1

415 x 1

strap up

505 x 1

555 x miss

555 x miss

was angry...first time i ever miss that weight.

back to 505 to work on my form

505 x 1

505 x 1 with a wider stance...tough lock-out

505 x 1 with a narrow stance, still sumo. Had good lock-out

555 x miss at lock-out

It was not a good deadlift day...have to buy better suit cause it give me no real support. I have plenty of time to find my form and a suit for the pro-am so no panic. Had results from the last meet drug test and it's all good so my amateur record will be in the book soon.

Accessorie

leg extention 4 sets 12 reps

lat pulldown 4 sets 10 reps

Back extention

3 sets 10 reps

Raw bench full rom

warm-up

275 x 6

275 x 6

275 x 6

275 x 6

Pause bench

2 sets with 225

Incline bench

225 x 5

275 x 3

Felt that my right shoulder was really sore...stop there to not get injured.

tricep push-down

4 sets of 6-10 reps with heavyweights

tricep rope push-down

1 set of 40 reps

Tommorow is deadlift...and i am looking for a PR! Nothing less...

Box squat for 4 sets of 3

Warm-up

bar x reps

135 x 3

225 x 3

put tight hardcore suit on, no brief, strap down

315 x 3

405 x 3

495 x 3

add reverse mini-bands on

585 x 4 sets of 3 reps

Accessories

seated leg curl

3 sets of 10 reps

My body and my mind feel good... looking foward another great week off training.

Went to the commercial gym to do shirted bench. Today was 4 sets of 3 reps training.

warm-up

bar

135 x 10

225 x 3

315 x 3 on 4 board

add shirt

405 x 1

455 x 2

(form was not good enough to do triple cause it's hard to have good setup in the power rack at the commercial gym)

drop the weight to 425

425 x 3

435 x 3

435 x 3

At the last 2 sets i was able to use my leg more. Doing triple in the shirt every other week will help my bench cause i'm not use to the kind of work. First rep is always fast and easy. The second and third need more work and this kind of work will give more to my 1 max.

I helped a guy at the gym who bought a rage x benching in it for the second time. First time he was alone and had problem getting the groove and could only go half way. But with my help today he touch. Breaking into the shirt from a 2 board to a 1 board and a full rep. He was happy and love to bench in a shirt. And for my part i had somebody to do shirt work at the commercial gym so i was happy too.

I might bench with Mat Court next week.... :) 

I did 2 round of rack lockout to finish my tricep.