Montreal Barbell The PR GYM

Parallel Box Squats + STR Bands

Bar x 5

100 x 5

190 x 2

280 x 2

370 x 2

425 x 2 x 8 sets

45* GHR  3 x 6-12s

Paused Band Pullthroughs  3 x 8-15s

Band GMs  3 x 15s

ABS  3 x 8-10s

Foam Roll and stretch glutes, hams, lower back, hips

Close Grip Bench Press

135 x 10

185 x 5

235 x 3

295 x 3

345 x 2

390 x 2

Close Grip 4 Board

405 x 3

430 x 3

460 x 2

Close Grip 5 Board

405 x 3

430 x 3

460 x 3

Close Grip Rack Lockouts

405 x 3

450 x 3

485 x 3

500 x 3

510 x 3

525 x 3  PR

Floor KB JM Press  3 x 10-15

Fatman Pullups  x 30

Band Delt Raise  6-10 each head

Speed Box Squat + 160lb Chain

135 x 5

135 x 3  add chain

225 x 2

315 x 2

405 x 2

465 x 2 x 3 sets

405 x 2 x 2 sets

Speed Conv Deadlift

135 x 5

225 x 3

315 x 1

385 x 1 x 6 sets

Band Leg Curls  3 x 10s

Seated S/S Bar GMs  3 x 6-10s

ABS  3 x 5-20s

Foam Roll and stretch hams, glutes, lower back

Bench Press

135 x 6

185 x 6

225 x 6

245 x 6

Paused Bench Press

285 x 5

325 x 5

Close Grip 2 Board

335 x 3

355 x 3

375 x 3

Close Grip Decline Bench Press

315 x 5

330 x 5

350 x 5

Chuck V Rows  3 x 10-15

KB Shoulder Press  3 x 10

Band Box Squat w/ 2 x STR Bands to Parallel Box

115 x 2

190 x 2

215 x 2

235 x 2

270 x 2

300 x 2

345 x 2

Cambered Bar GMs

150 x 8

240 x 6

330 x 4

Band Hip Adduction  3 x 8-12

Step Ups  3 x 12-15

ABS  4 x 5-15

Foam Roll and stretch glutes, hams, hips and lowerback

Close Grip BenchPress

135 x 10

185 x 5

225 x 3

280 x 3

320 x 3

360 x 3

Close Grip 4 Board

315 x 5

340 x 5

385 x 5

Close Grip 6 Board

345 x 5

395 x 5

445 x 5

Close Grip Rack Lcokouts

405 x 3

445 x 3

480 x 3

495 x 3

505 x 3

520 x 3  PR

Tri Pushdowns  3 x 10

Fatman Pullups   x 30

DB Shrugs  4 x 10

BB Curls  3 x 10

S/S Bar Concentric GMs off Rack Pins

170 x 5

220 x 4

260 x 3

310 x 2

350 x 2

400 x 1

440 x 1

350 x 3

Paused Leg Press + Bands  3 x 6s

45* GHR  4 x 6-10s

45* Back Raise  4 x 8-15s

ABS (Landmine & band crunch)  5 x 5-15s

Grip Work Circuit x 3 sets

Speed Benchpress + 120/60lb Band Tension

Bar x 5

135 x 3

185 x 3 x 2 sets

215 x 3 x 2 sets

230 x 3 x 2 sets

250 x 3 x 2 sets

KB JM Presses  5 x 10-12

KB Shoulder Press  5 x 10

Fatman Pullups  x 25

BB Curls  3 x 10

Stability Chain Squats - 160lb Suspended Chain

135 x 5  w/o chain

135 x 5  w/ chain

225 x 2

295 x 2

340 x 2 x 8 sets

45* GHR  3 x 8s

Paused Band Pullthroughs  3 x 8s

ABS  3 x 12s

Floor Press + 120lb Chain

135 x 10  no chain

135 x 5  + chain

185 x 5

225 x 3

265 x 2

290 x 1

315 x 1

335 x 1

355 x 1  PR

5 Board Narrow Grip Floor Press

405 x 5

455 x 5

495 x 0

405 x 5

Fatman Pullups   x  28

Band Hi Pulls  5 x 10-15

Band Bi Curls  3 x 12