Montreal Barbell The PR GYM

Hips still sore from previous week sumo pull so i decided to go conventional and raw.

145 x 10

235 x 5

325 x 3

415 x 1

465 x 1

505 x 1

Resistance training with bands

135 + dbl mini-bands x 5

225 + bands x 5

315 + bands x 3 sets of 5 reps

Accessories :

lat pull-down

3 sets  x 10 reps

2 sets  x 6 reps

Wanted to do some rowing but my hand could not grab a bar anymore because of the deadlift training.

Seated leg-curl

4 sets x 10 reps

Leg extention

1 x 18

First time i'm doing raw bench without the slingshot.

bar x reps

135 x 10

225 x 6

245 x 6

275 x 4 sets of 6 reps (work set)

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

225 lbs

245 lbs

275 lbs

The more reps i did the more my raw bench was getting back. Still some discomfort from injury but it felt a lot better than previous week. I'm looking foward a good shirt bench training on friday.

Tricep push-down

4 sets of 10 reps

Tricep single arm push-down

Bicep single arm curl

2 sets of 6 reps for both

Squat

warm-up raw

145, 235

Brief on

415 x 4

415 x 2 or 3

505 x 2

595 x 2

Suit on

685 x 2

Add knee wrap

775 x 2

Had more room for a single with 800+ but i decided today to try some shirted bench to see if i'm able to work around my injury.

Bench

135 x 8

225 x 5

3 board

275 x 3

315 x 1

Put on the shirt

405 x 1

425 x 1

455 x 1

It was the first time in a shirt since my injury on Oct 24 so my technique was not perfect. I was pushing up instead of over but was able to muscle it up. I was affraid because of my injury so i was not aggressive and pushing the bar straight up loosen my shirt and hurt my injury. 455 felt better and i finally found a way to get my feet in position to have leg drive. Yes, for the first time i had leg drive!! So it helped me a lot to lock-out the weight. I thought that 500 was possible so i decided that it was good enough to go to the UPA Pro-Am in Lake George on Dec. 11. Cheryl will lift too and i'm happy about that. Maybe Ross will lift... Shawna came today while recovering from her wisdom teeth removal and was coaching. Cheryl was aggressive and took 505 for a ride and smash it. Ghyslain was getting back on track after his leg injury and did very well. New guy Chris did many squat reps raw and never complain and he was very supportive for all of us. Ross did brief only squat and went 505 for reps...good stuff. Next week i'll go bench friday night with the team to get ready for the meet. My goal for the meet is 850 - 525 - 625 for a 2000 total.  

Full range deadlift with Loose inzer hardcore suit

145 x 10

235 x 3

325 x 1

415 x 1

505 x 1

555 x 1

Volume deadlift

375 x 8

375 x 7

Wanted to do more like 4 sets of 10 reps, but ran out of gas. Lack of sleep...

Back work

Lat pulldown 4 sets 10 reps

Seated rowing

2 sets 10 reps, 2 sets heavy 6 reps

Leg accessories

Abductor 4 sets 10 reps

Adductor 4 sets 10 reps 

Today i decided to try decline bench because the range of motion is shorter than full bench and i thought that it would be better for my injury. With the empty bar it felt good but i started to have some pain with 135... but i was tired of the light bench and decided to put on the Slingshot and go as far as i could even if my rib cage-sternum could explode!

135 x 10

185 x 10

slingshot on

225 x 10

275 x 10

315 x 10

335 x 9

345 x 8

365 x 4

I had to take my time and stay tight in my technique. It hurt almost from the beginning but each set felt the same... happy to see that i can bench some weight with the slingshot. Next week i will try some floor press and hopefully light shirted bench early december.

Tricep push-down

The stack + added free weights

4 sets of 10

Shoulder side raise

4 sets of 12 reps

I am really happy with my training today. Still using Collagene, msm and glucosamine supplement to recover.

p.s

Dear Injury, i plan to kill you soon... sorry about that. We can't get along together, me and you that just don't work...

I did my deadlift on thursday last week insted of wednesday and because i didn't had 3 days to recover my hips, it was sore today. I felt it on my first lift so Cheryl was doing box squat and me and Ross decided that i should do some too. It was fun.

Squat warm-up

raw 145 x 8 reps

raw 235  x 5 reps

brief on

415 x 3 reps

505 x 2 reps

Box squat

595 x 5

685 x 3

775 x 3

865 x 1

Belt squat

2 plates x 5 reps

3 plates x 5 reps

3.5 plates x 3 sets of 5 reps

That was good training. I need to sew my brief to make them tighter...they are a little loose. Pec still hurt when it stretch on squat but i'm not a cry baby and i can work around the pain. Melanie, my girlfriend, squatted for the first time today. She did box squat and work her way to 145 x 3 reps. She had good form for a first time doing a squat! If it's like the deadlift, she will do bigger number next time. My daughter and Shawna's daughter played together at the gym and it was fun to see them dance to the loud music! They are two sweet little girl... like their mom!

Sumo deadlift

135 x 10

225 x 5

Add brief

315 x 1

405 x 3

455 x 3

495 x 3

Deadlift raw from 1 pin in the power rack with quadded mini-bands

135 x 5

225 x 3 or 4 sets of 5

Glute ham raises, 3 sets of 8

Seated leg curl, 4 sets of 10

Lat pulldown, 4 sets of 10

Today i did light raw bench... and it's all i have to say about that. (Forrest Gump) lol !!

Ok...found out yesterday what injury i had with my pec. It's a sublaxation off the rib/sternum and when it pop during the bench press at the meet, it strain the pec muscle and tendon from the pec-shoulder and scapula area. So they say 6 week to recover. I'm doing light bench anyway.

bar x 20

95 x 10

135 x 10

Add slingshot

225 x 10 x 2 sets (hurt a lot) but it's better than last week.

Incline bench press

135 x 10

225 x 6

245 x 6

It almost don't hurt so it fun to press some weights.

Tricep push-down (i was not able to do this last week)

The stack + added free weights over.

4 sets of 10

It's weird cause i was maybe too hard on my body today with my injury but tonight it feel better than before i went to the gym. I think i will be good for heavy bench somewhere around mid-december and have enough time to get strong for the Battle in Montreal January 29 and hit a 500+ bench.

Like Puff Daddy said : Can't nobody take my pride, can't nobody hold me down! Oh no, i got to keep on moving!

Did some bench to get blood flow to recover my injury.

bar x 50

bar x 50

95 x 30 x 2 sets

I am almost 100% sure that i won't be ready for UPA Pro-Am December 11 in Lake George...i am so piss off right now. CPF Battle in Montreal will be my next meet in January 29 at Montreal Barbell. Tommorow i will try to get some deadlift.

Accessories :

Tricep pull-down...hurt too much

Tricep rope pull-down

lightweight x 40 reps x 2 sets

Tricep kick-back 2 x 6 reps

shoulder side raise

4 sets x 12 reps