Montreal Barbell The PR GYM

raw warm-up

bar x reps

135 x 10

185 x 3

225 x 3

275 x 1

315 x 1

365 x 1

405 x miss

add the Titan Super Ram

405 x 2

Add shirt from here

455 x 2

work set

475 x 4 sets of 3 reps (pr)

It felt easy... i felt strong. Shirted bench is going really well. Training template still getting me stronger.

Drop set with the Super Ram

315 x 12 reps

315 x 14 reps

Tricep rope push-down

2 sets of 40 reps

warm-up did some deadlift with a plate

raw box squat on mid box

135 x 5

235 x 3

325 x 3

375 x 3

415 x 1

465 x 1

505 x 1

555 x 1

595 x 1

Seated good-morning

3 sets of 8 reps with 145

Lat pulldown

4 sets of 10-9-8-8 reps

Seated leg curl

4 sets of 10 reps

Raw full rom bench

bar x reps x 2

135 x 10

185 x 1

225 x 1

275 x 3

325 x 5

325 x 6 (pr)

325 x 6

325 x 6

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

275 x 1 set

285 x 1 set

Tricep push-down

4 sets of 10 reps

Bicep hammer curl

2 sets of 20 reps

Today i tried to go like Al Mehan...full gear on right at the beginning. At the end, i felt the same as usual so it don't really mather.

brief on, bottom suit on

145 x 8

235 x 3

325 x 1

415 x 1

loose strap on

505 x 1

595 x 1

Strap more tight

685 x 1

knee wrap on

825 x 2

Jam muscle in my back was hurting so drop down in weight

755 x 2

Back hurt too much. Ross did some work on it and it was making Cric Crac Croc noise... I really need to get that fix before the meet.

First rep on the 825 form was bad but the second rep felt better...and it was deep! I felt bad that i did'nt went higher in weight today but when i think about it, i did more than my last meet third attempt...twice! That's not so bad.

Did my box squat today because yesterday i was sick...sick to the point i had fever and shaking like a feather...

Still felt bad today, but i'm hardcore lifter...need to get my work done.

Raw box squat with resistance doubled mini-bands

bar x 10

add bands

bands x 10

95 x 3

145 x 3

235 x 3

285 x 3

325 x 3

375 x 3

425 x 3

445 x 3

Seated good-morning

3 sets 8 reps with 185

Seated leg curl

4 sets 10 reps

rowing machine

4 sets 10 reps

lat pull down

3-4 sets 8 reps

raw bench

bar x reps

135 x 10

185 x 3

225 x 2

275 x 1

320 x 6

320 x 6

320 x 6

320 x 6

Right elbow was really sore so i skip the pause bench.

Tate press

4 sets 15 reps with 35 dumbell

Shoulder back raise

4 sets of 10 reps

Went to the gym (mbb) on friday, tired. Took some ephedrine and was geting fired up from the atmosphere that was running at the gym.

bench raw warm-up

bar x rep

135 x 10

185 x 1

225 x 1

315 x 1

shirt on

405 x 3

500 x 1 (flew up like it was 135!!) I have never smash 500 like this.

550 x 1

585 x almost... lock one arm and trying to lock the other the one that was lock came down and i just could not finish it...

600 x miss at lock-out

600 x miss at lock-out

So i guess i need to work at my lock-out

My bench form is really good...happy that the time i spent working on form is really is paying of.

Crazy night with the team and special guest Al Mehan.

April 2 Squat.

Was pretty beat up from last night bench.

warm-up

bar x reps

145 x 5

235 x 3

brief on

325 x 3

415 x 1

505 x 1

suit on, strap up

595 x 2

strap up. knee wrap on

775 x 1

915 PR attempt : felt good, went to good depth, but lost it on the way up wich is weird...i guess i did'nt want it enough

925 x no lift. Had problem with the unrack...body was tired and my mind too...call it off before the descent.

I am still feeling good about the training cause when i think about it, i had a heavy bench the night before and 915 was miss not because i was'nt strong enough but more because a stupid thing on the way up. So i am confident i will close the deal with the 600 bench and 900 squat untill pro-am and that i will go over 2000 total.

Had an awesome week-end at MBB and with Al Mehan. He is not only a great lifter, but a great guy too. There was some amazing feature of strenght but i can't tell you all, it will take too long... Let's just say that Shany will be a legend in the sports if she keep up with the training and that Mike Guay could be the one of the great in the world if he train seriously.  Can't be more proud than i am right now to train with these people and be coach be the Saldan's family.

Goal for the next weeks toward the pro-am: Eat more, sleep more and keep on the good training.

Raw bench

warm-up

bar x reps

135 x 10

185 x 1

225 x 1

275 x 1

315 x 6

315 x 6

315 x 6

315 x 6

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

2 easy sets with 275

Accessories

Tricep rope push-down

2 sets : 1 of 40 reps and the other around 25-35 with the same weight

Lat pull-down

4 sets of 6 to 8 reps

Did'nt squat with the team yesterday, had to work. So decided to do the wednesday raw box squat today so i will recover and get ready for the next saturday squat with Big Al.

raw box squat

warm-up

bar

145 x 5

195 x 3

235 x 3

325 x 3

add reverse mini-bands

375 x 3

415 x 3

465 x 3

505 x 3

555 x 3

595 x 3

650 x 3

Accessories

Seated good-morning

3 sets 8 reps with 205

Seated leg curl

4 sets 10 reps

Feeling stronngggg!! Ready to smash big weight next week with Al and the team.

Message to my teammates at MBB : get ready, cause i am!!

Bench at the commercial gym tonight. Wanted to go to Montreal Barbell but had too much going on here.

bar x reps

135 x 10

135 x 5

185 x 1

225 x 1

275 x 1

315 x 1

365 x 1

add slingshot

405 x 1

add shirt

455 x 1

475 x 3

500 x 2

520 x 1

Well...the 500 felt so good that i went for a double. And it was so easy that i went 520 and it was easy like the 500. I guess the 4 sets of 3 reps of the past week are paying off. The training template work. I was good for more but wanted to save some for next week training at Montreal Barbell with Al mehan and the TEAM. I will give a shot at 585 or at least a pr at 560+.

If there's someone reading my log and still wonder what kind of training you should do..check on the website for the metal militia montreal bench training template and give it a shot. Maybe it won't work for everyone and it's still a lot of work but for me it is good.

Accessories

rack-lockout

225 x 5 (5 seconds hold)

315 x 5

365 x 4

One set of tricep push-down and i was done. That was good training...i'm happy :)