Montreal Barbell The PR GYM

Lack of sleep, food and too much time spent on the road but, who cares! I am on a mission...

warm-up on the bench press

135 x some reps

225 x 5

315 x 1

365 x 1

For the first time with Ross help, i have found the right MM bench path! So i had 365 raw on the bench before, but this one was easy!

Bench shirt on

455 x 1

500 x 1

550 x miss

525 x 1

560 x miss

500 x 2

Didn't do any accessories cause my tricep was fried enough. It was one of those wonderfull training session with the team. Tonight i have learn what i was doing wrong on some attempt and right and others...learn about technique more than i never have before. I can't wait to see where my bench will be in couple months, years. I could have done 3 reps with 500... So i think i'll open with that at the bench meet on Oct.24

Can you imagine that i was benching 385 with gear on June 2009? It's been a hell of a year and i feel bless that i have found such great gym, coach and FRIENDS!

I wanted to share something with you guys that describe what a team feel like. It's a quote from Bill C. You have to know that i have to best team someone could get.

“If you go into battle, do you want to go in alone or with an

army? The army I’ve got is pretty damn cool so there isn’t

—Bill Crawford

Warm-up

145 x 8, 235 x 5, 325 x 3

Briefs on

415 x 2, 505 x 3

Today i tried my brand new custom Frantz Canvas...but it was too tight. I tried 595 but could not do half a squat in it so Ross will get it altered. So i tried Léo's suit wich is bigger but the leg's lengh was too long so it was pushing my knees in. I did 685 x 2, but it felt i had 325. I really love canvas so i'm looking foward to good results when it will fit right.

Put on my Inzer suit

Knee wraps on

775 x 2

I took a PR try with 865 (9 plates)

I was off balance from the unrack, was on my toes so i went forward and the team had to catch it. But i wanted it so much that i wanted to try again right away... balance was still bad going from my toes to my heels so i want down, got nervous and up sooner than i should. I was disapointed with my balance problem...but good news is that the weight felt good and i know that i will get 900 soon. I still have to remember that just a few months ago i was playing in the high 700 and now it's in the mid 800.

Accessories :

Belt squat

180 x 8

270 x 5

320, 2 x 5

Tommorow i will bench with some other people, Steve will squat...looking foward to a good training again.

For me friday is heavy shirt bench MM style training. But because i have the opportunity to go train at montreal barbell an extra day next week (monday) for shirt bench, today i decided to go heavy but save some cns for monday.

Floor press with quaded mini-bands

Warm-up 135 x 8

225 x 5

275 x 3

I added Mark Bell Slingshot (www.howmuchyabench.net)

315 x 3

Work set

335 x 4 sets of 3 reps

Rack lock-out (3 seconds hold)

275 x 5

315 x 3

365 x 3

405 x 3

Today was a lock-out and grip strength deadlift day.

In the power rack, bar set on the pin just above the knee. This exercise is suppose to be heavy weight but my grip and lock-out is a big problem for me so i did 2 sets of 8 reps with 405, 1 of 1 reps with 585 and 2 other sets of 5 reps with 455. Because i have strong hips and leg, with my sumo deadlift i can pull a lot of weight of the floor but everytime i fail a deadlift is at the lock-out. I did my first 600 at the last canadian pro-am, but with my new deadlift program i am confident that i will get more than that very soon.

For accessories :

Glute ham raise 4 sets of 10-12 reps

Seated leg curl 4 sets of 10

Leg extention 4 sets of 10

(I do leg curl and extention to get pumped, get some blood flow to recover and because i always like the feeling of having big legs. So i don't want you guys to think that it¸help in the squat in any way...)

Back training :

Seated rowing 4 sets of 6 reps

Lat pulldown 4 sets of 10 reps

My deadlift program is a four week wave with a goal for each week. Last week was Volume training raw deadlift full range of motion 4 sets of 10 reps. My back was sore for 5 days!! This week is about grip and lock-out strength. Next week will be a full rom raw but with bands for resistance 4 sets of 5-8 reps. And on the fourth week it's a sumo full gear 1-3 reps heavy deadlift for technique and heavy ass weight!! So it's like 75% conventional raw and 25% sumo geared (i am a sumo lifter) There will be some change along the way in my program to help my weakness.

Warm-up

Raw bench 3 sets of 6 reps with 295, 1 with 275

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

2 sets with 225, 1 set with 245 and 2 other with 255.

Tricep push-down for 4 sets of 10

Tricep one arm inverted hand pulley push-down 4 x 6 reps

One arm pulley bicep curl 4 sets of 6 reps

This is not a big day...nothing fancy. Form, technique and some blood flow.