Montreal Barbell The PR GYM

Floor Press w/ added Chain

135 x 10

185 x 5

245 x 3

295 x 2

295 x 2 + 40lb chain

295 x 2 + 80lb chain

295 x 2 + 120lb chain

295 x 1 + 160lb chain

295 x 1 + 200lb chain

295 x 1 + 240lb chain  PR

Triceps From Hell  (1-6 board)

190 x 36

200 x 36

Fat Man Pullups x 30

Band Hi Pulls  3-5 x 10-15

Band Curls  3 x 15-20

Cambered Bar GMs

150 x 5

240 x 4

290 x 3

330 x 3  PR

380 x 3  PR

Paused Leg Press + AVG Band

10P x 6 x 3

45* GHR 4 x 6-10

45* Back Raise  2 x 10

ABS  3-5 x 5-12

Grip Work x 3 circuits

Speed Bench w/ slingshot + 120lb Chain

8 x 3 @ 250

Rev Band JM Press

175 x 10

195 x 10 x 3

Fat Man Pullups  x 25

KB Shoulder Press  5 x 8-12

BB Curl  3 x 10

Lo Box Squat +35% Band Tension

6 x 2s @ 300 + STR/AVG Bands

Conv Rack Pulls + mini Bands

135 x 5

225 x 5

315 x 4

405 x 3

495 x 1

585 x 1

Band Hip Adduction  3 x 8-15

KB Lunges  2 trips

ABS 3 x 5-12

Start training for 2011 CPF Pro/Am Championships - First week back after Battle of Montreal

Floor Press + 120lb Chain

135 x 10

135 x 5  w/ chain

185 x 5

225 x 3

265 x 2

290 x 1

315 x 1

335 x 0

Triceps from Hell (1-6 boards)

185 x 36

195 x 32

Fat Man Pullups x 25

Band Hi Pulls  3-5 x 10-15

24-JAN-11

This is my last training session before Battle of Montreal

Squats

135 x 3
135 x 3
225 x 3
225 x 3
275 x 3
275 x 3
360 x 1 + briefs
435 x 1
520 x 3 x 5 sets + suit bottoms (all nice and deep :) )

Rev Hypers 2 x 12s
Abs 3 x 15-20

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

23-JAN-11

Last bench session before the contest

BenchPress

Bar  x 10
135 x 10
185 x 5
225 x 5 + foam manpon
275 x 3
315 x 2
360 x 1

Shirted BenchPress

425 x 3
480 x 1
540 x 1  to 3 board
578 x 1  to 3 board

Tate Press   3 x 10-12s
Band Delt Raise  3 x 6-10s
Mach Row  3 x 10-12s
Band Curls  3 x 8-12s

Foam rolled lower back

20-JAN-11

Deload - 9 days out

Conventional Speed Deadlifts

135 x 5
225 x 5
300 x 1
300 x 1
330 x 1
330 x 1
360 x 1
360 x 1
225 x 5

Rev Hypers  4 x 12s
KB Swings   2 x 12s
ABS            5 x 5-15s
Grip Work

Foam roll and stretch glutes, lwr back, hams, adductors

18-JAN-11

Last DE Bench Day before contest

Speed Floor Press + mini band

Bar  x 10
135 x 10
150 x 3
195 x 3
225 x 3
255 x 3
255 x 3
300 x 3
300 x 3 + 40lb chain
300 x 3 + 40 lb chain

KB Floor Tri Extensions  5 x 8-15s (stop on floor ea rep)
KB Rows  3 x 10-12s
KB Clean & Press  4 x 12s (per arm)
Band Pullaparts  3 x 10-15s
BB Curls  4 x 8-12s

Sickness is FINALLY starting to leave me, just in time to compete I hope!

17-JAN-11

Last heavy squat day before the contest @ 85%

Squats

135 x 3
135 x 3
225 x 3
225 x 3
275 x 3
275 x 3
360 x 1  + briefs/belt
435 x 1
520 x 1
590 x 1  + suit bottoms
670 x 1  + knee wraps
715 x 1  + straps up - EASY!

StandUps (holding on my back for 5 sec)

840 x 3

45* GHR  3 x 8-12s
Band Pullthroughs - pause @ top  3 x 8-12s
ABS  3 x 5-15s

Foam Roll and stretch lower back, glutes, hams

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