Montreal Barbell The PR GYM

Squat at MBB

5 min bike

straight into brief

145 x 10

235 x 3

325 x 3

415 x 2

suit bottom

595 x 1

strap up loose knee wrap

685 x 1

planned opener

775 x 1

planned second attempt

827 x 1 (use kilo plate on this one)

Still felt some knee pain but it was after each attempt so i guess it's getting better. Form was good today.

Two weeks out from CPF Canadian Pro-Am.

raw warm-up

135 x 10

185 x 3

225 x 3

275 x 1

315 x 1

365 x 1

shirt on

455 x 2

495 x 3

495 x 3

515 x 3 PR

back to raw

225 x 23

225 x 20

Accessory

rope push-down

2 sets of 20-40 reps

Wow...515 x 3 and i felt like i had more left in the tank. Looking good for the pro-am!!

Wanted to give my knees a rest and deload my pec because they were still sore so i just did some light stuff...

Dumbell press

100 x 14

100 x 12

100 x 10

Shoulder conditionning with the heavy rope...

3 sets

Stayed at the gym to help my body Simon with his heavy squat day and went home after.

That's it.

5 min bike

raw warm-up

145 x some

235 x 3

Brief on

325 x 3

505 x 2

bottom suit on

600 x 1

add reverse green band

strap up + loose knee wrap

685 x 3

775 x 1

865 x 1

Still had the knee pain...it will be hard to get rid of it before the meet. Maybe at the week off before the meet it will help but at least i'm still able to squat decent weight and hopefully will it PR at the meet.

Did some deadlift to let Ross and Shawna watch my form and give me some tip.

315 x 1

495 x 1

Both of them was fast and easy but they told me what is wrong with my form and i will try to work on it the next few weeks.

Have my denim bench shirt fix by Ghyslain Roy...our teammate and now suit-shirt maker. Went to the commercial gym happy that i will lift again in my precious...

raw warm-up

bar x reps

135 x 10

185 x 3

225 x 3

275 x 1

315 x 1

365 x 1

Shirt on

405 x 1

455 x 1

495 x 1

All lift felt easy so decided to try a commercial gym PR with 545

545 x miss

Form was bad on this one...decided to go down in weight and get my form right.

495 x 3 PR

545 x 1

Was really happy cause it mean that i'm going to do better on a Militia bench and my form and strenght are doing well!!!

So i had good bench and deadlift training this week and my squat form is better...could'nt ask for more at three weeks out from a meet :)

Rack lock-out

315 x 5

365 x 5

415 x 0 Tricep was fried....

rope push-down

2 sets x failure

Today, decided to try deadlift in the canvas suit but without brief. Tried with the brief a while ago but it was just too much and the blood pressure was hard to handle.

Sumo stance

raw warm-up

145 x 10

235 x 3

325 x 1

suit on, strap down

415 x 1

Felt heavy cause the canvas suit without brief give me almost nothing

Put the strap really tight.

505 x 1 easy

Had huge pop off the floor and the loose suit is helpfull for a smooth lockout.

555 x 1 easy!

This is the best 555, or most easy 555 i have ever did at the commercial gym. 555 is a good pointer of how my deadlift is going and by the way it felt i think  i'm ready for huge pr in the deadlift! something over 6.

Raw conventional stance deadlift from first pin.

135 + resistance mini-bands x 3

225 + bands x 5

315 + bands x 4 sets of 5 reps

Seated leg curl

4 sets of 10-12 reps

Latt pulldown

4 sets 6-10 reps

Seated rowing

4 sets 6-10 reps

I think my knee start to feel better...maybe 50%. That's great week of training so far :)

7 min bike to warm my knee

bench

bar x reps

135 x 10

185 x 3

225 x 3

275 x 3

315 x 1

325 x 6

335 x 6

335 x 6

335 x 6

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

295 x 1 sets

315 x 1 sets

Tricep push-down

4 sets 10 reps

Knee still hurt today so decided to work on form with lighter weight.

warm-up

5 min Bike

bar x reps

145 x 10

235 x 5

brief on

325 x 3

415 x 2

505 x 2

suit on loose strap

595 x 2

tighter strap + knee wrap on

735 x 3

735 x 3

735 x 2

Form felt and was better for the last 2 sets. Confident i will have good form till the pro-am. Don't want to go too low right now cause it will stress my knee too much. We had a big group today at the gym...everyone getting ready for the meet. I can't wait to see my training partner hit PR at the meet!

raw warm-up

bar x reps

135 x 10

185 x 3

225 x 3

285 x 3

315 x 1

365 x 1

add titan super ram

405 x 1

Tried my rage x shirt

455 x no lift x 2

Drop 1 or 2 inch and could not go lower...not use anymore to poly shirt technique. It's not the same feeling as in the denim shirt. So decided to stop there before something bad happen. Will have my denim shirt back this sunday so i will have time for couple training before the meet.

3 board raw

405 x 3 reps

405 x 3 reps

Decided to try max raw bench full rom with 405. Had it and it's my first 405 raw ever. It's a great feeling to bench a pr even if it is raw and i compete geared. It mean i am getting stronger....

Rack lock-out

225 x 5 reps for 3-5 seconds hold

285 x 5

315 x 5

365 x 5

405 x 5

455 x no lift

tricep rope push-down

1 sets 40 reps

Forgot my brief at home so had to deadlift raw.

Sumo stance raw deadlift (lightened method)

145 x 10

235 x 5

add reverse mini-bands from now on

325 x 3

375 x 1

415 x 1

465 x 1

505 x 1

555 x 1

Work set

415 x 4 sets of 5 reps

Seated leg curl

4 sets of 12 reps

abductor + adductor

 4 sets of 10 reps each

Back work

Seated rowing

4 sets of 10 reps

Lat pulldown

4 sets of 10 reps

That was good training. Happy with it.