Montreal Barbell The PR GYM

27-DEC-10

Speed Box Squats + Strong Bands(200lb tension) - Parallel Box - Briefs + Belt

Bar  x 5
135 x 5
225 x 2
315 x 2
420 x 2 x 4 sets

Speed Conventional Deadlift + 80lb Chain

135 x 3
225 x 2
300 x 1
300 x 1
330 x 1
330 x 1
360 x 1
360 x 1

45* GHR  4 x 8-12s
Band Pullthoughs + pause  4 x 10-12s

Stretching + foam roll glutes, hams, IT bands, hips

Skipped ABS, sore from coughing so much, still sick :(

26-DEC-10

Close Grip Bench Press

bar  x 10
135 x 8
225 x 5
275 x 3
315 x 3
360 x 2
390 x 2 (missed on 3rd)

Shirted Bench Press

425 x 3
475 x 3
525 x 1
545 x 1
565 x 1

Close Grip Rack Lockouts

405 x 3
435 x 3
470 x 3
485 x 3
495 x 3
505 x 3  PR

Tricep Pushdowns  3 x 10-15s
Wide Grip Seated Row  4 x 10-12s
DB Shrugs  4 x 10-15s

Foam rolled and stretched lower back for arch
Still sick so not too bad considering

Incline Speed Bench Press + 100lb Chain

Bar  x 10
135 x  5
205 x 3 x 2 sets
220 x 3 x 2 sets
240 x 2 x 2 sets
260 x 2 x 2 sets

Reverse Band JM Press

225 x 10 x 3 sets

Band Delt Raises   4 x 6-8s each head
Machine Rows  5 x 10-15s
DB Shrugs  3 x 10-15s

20-DEC-10

Modified Russian Squat Block -Wk II (Briefs+Belt only)

135 x 5 Warmup
225 x 5 " "
315 x 3 " "
405 x 2 " "
495 x 1 Warmup
580 x 5
615 x 3
655 x 1 Belt Slipped on 2nd rep
655 x 3
685 x 1
615 x 5  PR

Abs  3 x 10-15s
Paused Band Pullthroughs  2 x 10-12s
KB(24kg ea) Walking Lunges  2 trips

Felt terrible earlier in the day, and did pretty good considering, the 685 was supposed to be a triple and would have been a PR
Did some stretching for hips,glutes and hams
All in all a good day, considering earlier in the year I could get no wheres near competing this routine

19-DEC-10

Close Grip 2 Board

135 x 10
185 x 5
225 x 3
295 x 3
355 x 3

Shirted Bench Press

425 x 3
470 x 2
525 x 1
560 x 1  got it up but not very clean
540 x 1  smoked it!
560 x 1

Band Bench Press

225 x 5  + 1 mini band
225 x 5  + 2 mini bands
225 x 5  + 3 mini bands
225 x 5  + 3 mini bands/1 monster mini band
225 x 5  + 3 mini bands/2 monster mini bands

Tate Press 3 x 10-12s
C/S Rows  4 x 10-12s
Band Face Pulls  4 x 10-15s

A bit sick today with a cold or something, not 100% anyway

16-DEC-10

Did 30 mins of foam rolling and stretching for hips, lower back, glutes & hams

Speed Box Squat + 120lb Chain - +1" above parallel - Briefs + belt

135 x 5
225 x 2
315 x 2
405 x 2
460 x 2 x 4 sets

Raw Conventional Deadlift

135 x 5
225 x 3
315 x 2
405 x 1
495 x 1
545 x 1

Step Ups w/ 2x 24kg Kettlebells  3 x 6-8s
45* GHR  2 x 12s
Band Pullthroughs w/ 3 sec pause  4 x 12s
Abs  4 x 5-15s

15-DEC-10

Speed Floor Press + 100lb Chain

135 x 5
225 x 5
240 x 3 x 4 sets
270 x 3 x 4 sets

Narrow Grip Floor Press

180 x 10
240 x 10
240 x 10
270 x 10

Band Shoulder Raise  4 x 6-8 per head
C/S Rows  4 x 10-12s

I then pulled some deadlifts in a suit with very tight straps to play around with setup and technique

Sumo Deadlift

135 x 5
225 x 3
315 x 2
405 x 1
495 x 1

13-DEC-10

Modified Russian Squat Block -Wk I (Briefs+Belt only)

135 x 5     Warmup
225 x 5         "   "
315 x 3         "   "
405 x 2         "   "
495 x 1     Warmup
545 x 5
580 x 3
615 x 3  PR
655 x 3  PR
580 x 5  PR

Band Hip Adduction  3 x 8-12s
Foam Rolling and Stretching prior to workout


First night using the makeshift monolift set up. Had some other assistance stuff in the book, but spent some extra time with my partner on form and getting set up for the monolift, plus back was super tight after the squats, so dropped it.

12-DEC-10

Went in early and did some stretching and a few sets of deadlifts to work form, them did a bench deload

Sumo Deadlift
135 x 5
225 x 3
315 x 1
405 x 1
495 x 1
315 x 1

Barbell Warmup

Bar x 10
135 x 10

Timed DB Floor Press - 1 minute of pressing per set

50s x 48
50s x 39
50s x 39

Crazy Bells - 24kg kettlebells + 25lb plates

10
11
8

Band Pushdowns 3 x 15-25s
Band Delt Raise(8-12 reps each delt head) x 3