Montreal Barbell The PR GYM

Conv Deadlift against Mini Bands (100lb tension @ bottom, 220lb @ top)

135 x 5

185 x 3

225 x 1

275 x 1

315 x 1

365 x 1

405 x 1

225 x 1

S/S Bar Seated GMs

170 x 10

170 x 10

130 x 10 w/ Bar backwards

45* GHR  4 x 8s

ABS 3 x 5-15

Grip Work

Speed Floor Press + 120lb Chain

135 x 5

185 x 5

225 x 3

250 x 3 x 8 sets

275 x 2

300 x 2

KB JM Presses  4 x 8-15

Band Pushdowns x 2 to fail

KB Shoulder Press  5 x 10

BB Curls  3 x 8-15

Machine Rows  5 x 10-15

Speed Box Squat + STR Bands to low box

Bar x 5

100 x 3

190 x 2

280 x 2

370 x 2

435 x 2 x 6 sets

460 x 1

500 x 1

Cambered Bar GMs

240 x 8

330 x 4

Band hip Adduction  3 x 8-15

ABS  3 x 5-15

Foam Roll and stretch Hips, Glutes, Hams

Reverse Band Bench Press - STR band

135 x 10

185 x 5

225 x 5

315 x 5 + bands

385 x 5

435 x 5

475 x 4

525 x 2

565 x 1

585 x MISS

Reverse band JM Press

225 x 8-15 x 3 sets

Band Pushdowns

30,20

KB Rows   3 x 10-15s

DB Shrugs  3 x 10-15

BB Curls  3 x 8-15

Speed Floor Press + 120lb Chain

250lb x 8 x 3s

Lying KB Extensions  5 x 8-15s

Band Tri Creepers x 1 set

KB Shoulder Press  5 x 10s

C/S Rows  5 x 10-15

Speed Lo Box Squat + STR bands

100 x 5

190 x 2

300 x 2

400 x 2 x 6 sets

Rack Deadlifts - Pin 2

315 x 3

405 x 2

495 x 2

585 x 1

635 x 1

45* GHR  3 x 8

Paused Band Pullthroughs  3 x 8

ABS x 3

Close Grip Bench Press

135 x 10

185 x 5

225 x 5

275 x 3

315 x 3

355 x 3

Close Grip 6 Board

405 x 5

465 x 3 - miss groove

465 x 5

Close Grip 5 Board

405 x 5

445 x 3

455 x 3

Close Grip Rack Lockouts

405 x 3

435 x 3

465 x 3

485 x 3

500 x 3

515 x 3  PR

Floor KB Extensions  3 x 8-15

Pulldowns  3 x 8-12

Band Delt Raise  3 x 6 each head

Zercher Harness Squat

135 x 5

185 x 4

225 x 3

275 x 3

335 x 2

365 x 3  PR

385 x 3  PR

Double KB Swings 4 x 8-10

Paused Leg Press

14P x 6

16P x 6

16P x 6

Band Reverse Hypers  2 x 10-12

ABS  3-5 x 5-12

Grip Work x 3 circuits

Floor DB Press

40s x 10

60s x 10

80s x 10

90s x 8

100s x 8

120s x 8

140s x 5

Floor KB Extensions  4 x 8-15

Fat Man Pullups  x 30

KB Shoulder Press  5 x 8-15

BB Curl  3 x 10

SICK

Lo Box Squat + 50% Band Tension

115 x 2 + 2xSTR Bands

190 x 2

210 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  3-5 x 8-15

ABS  4 x 5-15