Montreal Barbell The PR GYM

warm-up

145 x 10

235 x 5

285 x 3

325 x 3

375 x 3

415 x 3

465 x 3

505 x 3

555 x 2

Leg extention

3 sets 12 reps

Seated leg curl

4 sets 12 reps

Adductor

2 sets 20 reps

Burns old militia template

raw bench

135 x 10

2 sets of shoulder raise (front and side) to warm my shoulder (right rotator cuff was sore...felt weird)

135 x 10

185 x 3

225 x 3

275 x 3

315 x 3

365 x 2

Decline bench

225 x 5

275 x 5

315 x 5

335 x 5

315 x 5

Incline bench

225 x 5

255 x 5

275 x 5

295 x 3

315 x 2 (pr) could have done 3

PR attempt

345 x miss

Lat pulldown

4 sets of 10 reps

Tricep rope push-down

2 sets x 40 reps

Finish with some icing at home on right shoulder

Raw warm-up

conventional

145 x 10

sumo

145 x 10

add resistance mini-bands

195 x 2

235 x 2

285 x 2

325 x 2

375 x 2

415 x 2

465 x 2

Seated good-morning

145 x 8

165 x 2 sets of 8 reps

Today i went to a festival in my hometown where they wanted me to do a bench press exibition. Was not feeling good at all because i was sick all week and did not recover 100% yet...but they made poster with my name on it and i even heard my name on the radio last week so i could not really cancel it.

Tried my new bench i bought from Bill Crawford...a really nice one. Did my warm-up...

bar x reps

135 x 8

225 x 5

315 x 2

titan super ram on

365 x 1

Could feel that cns was not good cause 365 made me shake...but still went up good.

shirt on

455 x 2

had a hard time with my gear cause it was so hot outside...was sweating a lot.

495 x 1

Then i decided to go for 545...an easy weight at MBB with my spotter but the setup was not perfect for that kind of weight.

545 x 1

It went up real good. Was not a good idea to go over that because of the weather so i stop there....but the crowd was still very impress by that weight so my job was done. Family was there to watch me and it does not happen often so i was happy about that. There's was a amateur strongman comp. who was run by some big quebec strongman and they helped me with my gear and spotting...so a big thank you to Maxime Lemire, Dave Marois and Guillaume Laflamme. A bunch of nice guy. One of them said he would like to come try a few time to squat at MBB cause he heard that Ross is one of the top coach in the world...he said someone like Louie Simmons. I said....well...you are right :)

Next stop, CPA push-pull in Magog on August 6. I plan to open with the canadian record with 570 and go for 600...then take a token on the deadlift (did not train hard on this one).

Was sick all week...3-4 hours sleep a night and fever. Finally have some medication today so hopefully will get better for the bench demo this saturday.

low box squat

raw warm-up

bar x reps

add resistance doubled mini-bands

bar x 3

135 x 3

225 x 3

brief on

285 x 3

325 x 3

375 x 3

415 x 3

Had enough done. Should not go squat and stay home to recover but i needed for my mind to feel some weight... And it was hot in the gym today...

will have a hard time to schedule my training for the next month because i have to work the week-end and night shift to take care of my lil boy...day care not open for him until August 29. I will do my best to go at MBB for some training....i miss my team and friends over there.

Had a real bad caught and was very sick for the last couple days...so at the moment the fever went down i decided to go do some lite bench to get the bad stuff out of my system, but lite enough so i won't get more sick.

bench

bar x reps

135 x 12

225 x 10

add Titan Super Ram

315 x 4 sets of 10 reps

Tricep rope push-down

2 sets of 40 reps

Good news is that even if i did'nt eat much for the last couple days, bodyweight is still 220...guess the protein shake did is job. Hope i will get better soon, it's been a long time since ive been that sick. Will try to do some squat wed or thur...

Training at Maxi-Club Sherbrooke with Alex Chiasson in the "/$/%?&* power rack

raw warm-up

bar x reps

135 x 12

135 x 5

185 x 1

225 x 3

315 x 1

shirt on

455 x 2

495 x 2

495 x 3

495 x 4

Started to feel riding the shirt at the last set...hard to feel proper form in the power rack. Think i was good for five. So next week i have to do a bench press demo at a strongman festival so i think i will try to do 5 reps with 500...

rack-lockout

225 x 3, 315 x 3, 365 x 3...shoulder was sore, stop there.

tricep push-down

3 sets of 10 reps

tricep rope push-down

1 set 40 reps

1 set 20 reps

Lat pulldown

4 sets 10 reps

warm-up

bar x reps x 2

135 x 10

185 x 3

225 x 3

275 x 1

315 x 3 sets of 6 reps

Did'nt recover 100% from the meet so i stop there.

Light pause bench (5,4,3,2,1)

2 sets with 225

Tricep push-down

4 sets of 10 reps

Tricep rope push-down

2 sets of 40 reps

Lat pulldown

4 sets of 10 reps

raw warm-up squat

135 x 10

235 x 5

brief on

325 x 3

415 x 2

canvas squat suit on, bottom

505 x 2

Suit was too tight to get to any proper depth...my 5-7 pounds weight gain i had since the pro-am is affecting the way the suit feel. Tried to do box squat instead to get use to get to at least parralel but it was so tight i had hard time sitting back. Everything was bad so i stop there and went to deadlift.

Tried to get my Inzer Hardcore suit on (my loose one) but it did'nt want to move because of the heat and the sweat..and the weight gain.

raw sumo deadlift

145 x 2

235 x 2

add reverse mini-bands

325 x 2

415 x 2

465 x 2

505 x 2

555 x 2

At the second rep of this set...i have shit my pants.

I have clean my stuff and get out of the gym...that was just a shitty training :)

I have judge the first flight and saw some great lifting...it's always fun to watch another team getting excited about each other's lift and today it was Quest Gym from Cornwall.

second flight

warm-up was good

last warm-up raw 315 flew up easy

455 in the shirt, form was good.

opener 551...felt i had lost my arch and the pressure made me fell dizzy but i had it easy.

second attempt 600.8...tried to stay as tight as i could. I really wanted that lift and i had it real good. So happy about it.

Third 628...i did'nt know what to expect so i did what i had to do but on the way up i lack the energy to finish it.

I had a good time lifting today....getting 600 in a meet is a big thing that i am really proud. Two years ago when i did my first meet at Montreal Barbell i had a PR bench with 385... now i have put up 215 pounds on my bench and did it drug free...

I am happy about Ross, Alex and Shawna getting meet PR bench. Ross 512 was great to see, you could see that he wanted that one. And Shawna's form was incredible to watch...big arch and strong lock-out. She had 350 in her...next time. Alex did a 55 pounds meet PR in a month of benching with us at montreal barbell with a 515 bench. He is getting insanely strong...22 years old!

Chris and Mike did'nt had the meet they wanted but i know for sure that they will work hard and be back stronger. And i will be there to help them....this is what happen when you lift with THE team! :)

Now i will need to get use to bench weight over six cause i am not done yet....no i am not :)

Watching Curd smash 650 was great too...with some technique work and tighter shirt, he will do over 700 very soon!