Montreal Barbell The PR GYM

16-JAN-11

Bench Press

Bar  x 10
135 x 10
185 x 5
225 x 4
275 x 3
315 x 2
360 x 1

Shirted Bench Press

425    x 3
480    x 1
540    x 1  to 1 board
577.5 x 1  to 2 board
600    x 1  to 3 board  PR

Tate Press  3 x 10-15s
Band Delt Raise  3 x 8 each head
Machine Rows  3 x 12s
BB Curls  4 x 8-15s

Still sick and felt like crap today, this has got to end sometime!

Missed last night training due to shitty weather, so added some of it to tonight's training
Again, the hook grip is the limiting factor in my deadlift, I can certainly deadlift more now than I can hold on to, had to add straps for last set.
2 weeks to the contest

Reverse Band Conv Deadlift - hook grip

135 x 5
245 x 5
310 x 3
370 x 3
435 x 3  + suit bottoms
495 x 1
555 x 1
590 x 1  + straps up loose
625 x 0  lost grip
625 x 1  + lifting straps and smoked it - 5lb PR

Band Reverse Hypers  4 x 12s
Abs                              3 x 5-15s
Side Bends                  3 x 10s
KB Rows                      3 x 12-15s
KB Clean/Press            3 x 12s
KB Dead Snatch           2 x 5s
Grip Work                    5 sets

Foam Roll and stretch Glutes, lower back, Hams, IT bands, quads, adductors

09-JAN-11

Three weeks to go to the contest. Still fuckn sick, 3 weeks now, this sucks!!

Close Grip Bench Press

Bar  x 10
135 x 10
225 x 3
295 x 3
345 x 3
375 x 1  (contest grip)

Shirted Bench Press

425    x 3
480    x 1
540    x 1
577.5 x 1  (to 1 board)  PR
600    x 1  (to 2 board)  PR

Band Creepers  3 x 20-40s
Machine Rows  4 x 10-12s
Band Pullaparts  4 x 10-12s
BB Curls  4 x 8-15s

Foam Roll and stretch for arch

06-JAN-11

Speed Box Squats - Briefs/Belt - Parallel Box

135 x 5
225 x 3
315 x 2
405 x 2
495 x 2 x 4 sets

Speed Conv Deadlift + 80lb chain

135 x 5
225 x 2
330 x 1
360 x 1
390 x 1
420 x 1

45* GHR + MM band  3 x 12s
Abs  5 x 5-15s
Grip Work

Foam Rolled and stretched glutes, hams, hips, adductors

05-JAN-11

Bench Press - Warmup

135 x 6
185 x 6
225 x 6
245 x 6

Paused Bench Press (decending pause 5 sec 1st rep, 4sec 2nd rep etc.)

295 x 5
325 x 5 PR

Close Grip 3 Board

385 x 5
410 x 4
435 x 2

Close Grip 4 Board

405 x 5
435 x 4
455 x 3 PR

Band Tricep Creepers  2 x 30s
KB One Arm Rows  4 x 10s
Band Delt Raise  3 x 6 each head
BB Curls  4 x 8-15s

29-DEC-10

Bench Press - Warmup

135 x 6
195 x 6
235 x 6
260 x 6

Paused Bench Press (decending pause 5 sec 1st rep, 4sec 2nd rep etc.)

295    x 5
317.5 x 5  PR

Close Grip 4 Board

405 x 5
435 x 3

Close Grip 5 Board

435 x 5
455 x 5
475 x 3  PR

Close Grip Decline Bench Press

315 x 5
365 x 5

Tricep Pushdowns  2 x 10-15s
Narrow Pulldowns  4 x 10s
Facepulls  4 x 10s


Still sick, some stuff felt like crap, so back off on a few sets