Montreal Barbell The PR GYM

08-DEC-10

Bench Press - Warmup

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

Paused Bench Press (pausing 5 sec on first rep and working down to 1 sec on last)

295 x 5
315 x 5

3 Board Close Grip

385 x 5
435 x 2

4 Board Close Grip

405 x 5
435 x 3

Decline Bench Press - Close Grip

315 x 5
360 x 5
390 x 5 PR

Rope Pushdowns 2 x 20-30s
Pulldowns 4 x 10s
DB Shrugs 4 x 10s

06-DEC-10

Wicked NIGHT! Some very good advice on fixing my deadlift netted me the equivalent of my best geared deadlift…..but RAW! BIG deadlift improvement on the way! :):):)

Cambered Bar Box Squat – Chains/Stability – Box +1″ above parallel – Briefs+belt
(Chain is suspended from bar through whole lift, chain does not touch ground)

150 x 5
150 x 2 + 120lb Chain
240 x 2 + 200lb Chain
335 x 2 + 200lb Chain x 8 sets

Sumo Deadlift – Raw

135 x 5
225 x 3
315 x 3
405 x 3
495 x 1
552.5 x 1 PR

ABS 5 x 5-25s

02-DEC-10

Tried a sumo triple in full gear @ 87.5% of my projected max, reset each time, with success. Tried approx 95% for a single and failed, didn't even break the floor hardly. Gear is ace briefs + king sumo pro deadlifter w/ straps as tight as I can still get to the bar(not very tight). Not sure what to do at this point, go back to conventional? Still wont be a huge amount stronger than my sumo. Dear deadlift, why cant you be a good lift like my other two? DISAPPOINTED!

Sumo Deadlift

135 x 5
225 x 5
300 x 5
365 x 3 + briefs
420 x 2
480 x 1 + suit bottoms
525 x 3 + straps up > reset each rep
545 x 1
565 x 0

45* Inverse Curls  4 x 8-12s
KB Rows            4 x 10-12s
Abs                5 x 8-20s

Foam rolled lower back,glutes,hams before and after workout

29-NOV-10

Band Box Squat - Parallel Box - 335lb Band Tension

bar  x 5
100 x 2
190 x 2
250 x 1  + briefs
335 x 1
405 x 1
435 x 1  + suit bottoms
480 x 1
515 x 1 PR ( 850lb @ top)

45* Inverse Curl  3 x 10s
Band Good Mornings  3 x 15-20s
ABS  5 x 8-10s

28-NOV-10


Close Grip 3 Board bench Press

135 x 10
225 x 3
295 x 3
345 x 3
375 x 3

Shirted Bench Press

425 x 3
480 x 1
540 x 1
590 x 1  PR (10 lbs over last week)

Band Press

135 x 5 + 1 mini band
135 x 5 + 2 mini bands
135 x 5 + 3 mini bands
185 x 5 + 3 mini bands/ 1 monster mini
185 x 5 + 3 mini bands/ 2 monster mini

Tri Pushdowns  3 x 10s
Wide Grip Seated Rows  4 x 10s
DB Shrugs  3 x 10s

Note: First night for the band press setting it up that way, was kind of light, but was just feeling it out for next time, and we all made good PRs on the shirt work anyway

25-NOV-10

Belt Squats  2 x 10s

Sumo Deadlift + mini bands (220lb resistance @ top)

135 x 5
225 x 4
315 x 3 briefs on
365 x 2
405 x 1 add lifting straps, hook grip slipping
435 x 1 PR (655lb @ top)

Seated Cambered Bar Good Mornings

240 x 8
290 x 5
290 x 5

45* Inverse Curl  3 x 10s
Weighted Abs  5 x 5-20s
Grip Work (plate pinch/DB hold/stone trainer hold)

24-NOV-10


Bench Press - Warmup

135 x 6
185 x 6
225 x 6
250 x 6

Paused Bench Press (pausing 5 sec on first rep and working down to 1 sec on last)

275 x 5
295 x 5

3 Board Close Grip

385 x 5
410 x 4
430 x 3  PR

4 Board Close Grip

405 x 5
430 x 3

Decline Bench Press - Close Grip

315 x 5
345 x 5
370 x 5  PR

Rope Pushdowns  2 x 20-30s
Med Grip Pulldowns  4 x 10s
DB Shrugs  4 x 10s
Hammer Curls  2 x 15-20s

Foam rolled lower back for arch