Montreal Barbell The PR GYM

Raw bench

bar x reps

135 x 10

185 x 5

225 x 3

275 x 1

315 x 3

370 x 3

Decline bench

275 x 5

295 x 5

315 x 5

335 x 5

355 x 5

Floor press

225 x 5

275 x 5

285 x 5

295 x 5

300 x 5

Tricep rope push-down

2 sets x 40 reps

Shoulder side raise

4 sets of 10 reps

Shoulder rear raise

4 sets of 10 reps

Bodyweight rowing on TRX

4 sets of 12-10-10-10 reps

Machine lat pulldown

3 sets of 10 reps

Next week my son start going to daycare so my schedule at work will be back to normal wich mean better training schedule and more time to train...will get back at two days week bench training with shirted bench on friday.

On a side note : I feel stronger than ever... i'm afraid of nothing and have a burning desire to smash weight. Looking foward kick ass training this fall and big PR on next meet.

raw warm-up

conventional

135 x 10

sumo

145 against mini-bands x 10

all sets from now on against mini-bands (100-110 lbs at top)

195 x 2

235 x 2

285 x 2

325 x 2

375 x 2

415 x 2

425 x 2

Seated good-morning

135 x 10

165 x 10

165 x 10

Bodyweight Row on TRX

3 sets 10 reps

Today was my first heavy squat since...June 6 at the Pro-Am. I didn't went over 600 since then because i don't have a monolift and can't make the trip to Montreal Barbell for a while because of schedule problem and other things. So i bought some 3/8 chains and hooks, and made a makeshift monolift inspired by the one Nathan Robertson had at the commercial gym he was training. For 69$, it's the best money i have invest in a long time...

raw

135 x 10

225 x 5

315 x 3

add brief

405 x 2

455 x 2

495 x 1

add canvas suit bottom

585 x 1

635 x 1

add loose strap up and loose knee wrap

675 x 1

735 x 1

The weight felt heavy and my balance was not good at first but it went up pretty good. It's normal that i had these problem after 2 months off heavy squat in gear but it was better than i expected. 735 felt better than the 675 and i was good for 800 but i am slowly working my way up....wake up my nervous system.

Accessories

adductor

3 sets of 15 reps

Seated leg curl

4 sets of 10 reps

Leg extention

3 sets of 12 reps

Shoulder side raise

3 sets 10-12 reps

Shoulder rear raise

3 sets 10-12 reps

Raw bench normal grip

135 x 10

185 x 5

225 x 3

275 x 3

315 x 3

365 x 3

Decline bench

275 x 5

295 x 5

315 x 5

335 x 5

345 x 5

Incline bench

225 x 5

275 x 3

295 x 2

315 x 2

Tricep push-down

4 sets of 10 reps

Tricep rope push-down

2 sets of 40 reps

Lat pull-down

4 sets of 12 reps

Raw warm-up

145 x 10 conventional

235 x 5 sumo

Add release mini-bands + brief on

325 x 2

375 x 2

415 x 2

465 x 2

505 x 2

555 x 2

565 x 2

Seated good-morning

145 x 10

165 x 3 sets of 8-10 reps

raw squat

bar x reps

raw box squat on a mid box

135 x 10

add one set of doubled mini-bands (resistance)

135 x 3

add another set of doubled mini-bands

135 + 2 sets dbl mini-bands x 3

235 + 2 sets dbl mini-bands x 3

285 + 2 sets dbl mini-bands x 3

325 + 2 sets dbl mini-bands x 3

375 + 2 sets dbl mini-bands x 3

415 + 2 sets dbl mini-bands x 3

The goal was to reach the bar weight i did my triple with 1 set of doubled mini a couple weeks ago but with two sets this time...and i did it. It's a three weeks progressive overload program set by Sebastian Burns a while ago. I am suppose to do some heavy squat in gear before or after the box but because i don't have the kind of spotter or setup i would need (training at hometown commercial gym) i can't do the program right. But hopefully things will turn out better this fall...

Accessories

adductor

3 sets of 20 reps

Seated leg curl

4 sets 10 reps

Seated leg extention

3 sets 15 reps

did some rotator cuff accessories to warm-up my shoulder

shoulder front raise, side raise and rear raise in a tri-set with 15 lbs dumbell

3 sets of 10

bench

bar x reps

135 x 10

185 x 3

225 x 2

275 x 4 sets of 8 reps

Strenght was good but it's been a while since i did reps so i had lactic acid for last two reps...

Tricep push-down

4 sets of 10 reps

Tricep rope push-down

2 sets 23 and 20 reps

Lat pulldown

4 sets 10-10-8-10 reps

Shrugs

4 sets 10 reps

Last training before the CPA push-pull meet this saturday. I should have stop training couple days ago but when i am not doing a full meet i like to aproach it like it is training session...it keeps the stress level lower.

raw bench

bar x reps

135 x 10

185 x 5

225 x 3

275 x 3

315 x 3

345 x 3

365 x 3

Decline bench

225 x 5

275 x 5

295 x 5

315 x 5

325 x 5

345 x 5

Incline bench

225 x 5

275 x 5

295 x 2

315 x 2

315 x 3 (PR)

Tricep push-down

3 sets of 10 reps

rope push-down

2 sets 20-30 reps

Lat pulldown

4 sets 10-10-8-7 reps

After being sick for the last couple week, looks like my body-nervous system is back on track and i am ready to smash some big weight! I will keep you post on how it went at the meet this week-end! On a side note i want to wish good luck to Ross and Shawna who are lifting at the UPA meet in upstate NY at the same time...and hopefuly a all-time for Shawna! Go get it girl!!!

full squat

bar x reps

135 x 10

225 x 5

315 x 2

brief on

365 x 3

455 x 3

500 x 3

545 x 3

585 x 3

Tried to get as low as possible with good form...most of them broke parallel.

Deadlift sumo raw

225 x 2

315 x 1

405 x 1

just did some reps for form and to feel some weight before the meet. Not sure yet if i will deadlift....depends if Chris can bring me Ross's metal suit so i could deadlift more in it. CPA does not allow canvas suit for deadlift in it's standard gear division...

Seated leg curl

4 sets 12 reps

Leg extention

3 sets 15 reps

Leg adductor

3 sets 20 reps

warm-up

135 x 10

135 x 10

shoulder raise 10 light reps to warm rotator cuff

185 x 5

225 x 3

275 x 1

315 x 1

add titan super ram

365 x 1

Had some rotator cuff issue, but in the shirt i'm ok.

add shirt

455 x 1

495 x 1

545 x 1

the 545 felt strong and good

I will open straight with the canadian record with 570 at the CPA meet next week...

Accessories

tricep push-down

3 sets 10 reps

rope push-down

2 sets 40 reps