Montreal Barbell The PR GYM

22-NOV-10

Band Box Squat - Parallel Box - Briefs & Belt - 335lb Band Tension

100 x 5
190 x 2
295 x 2
335 x 2
380 x 2
380 x 2
405 x 1
420 x 1 - 755lb total @ top of lift

45* Inverse Curl 3 x 8-12s
Machine Leg Curl 3 x 8-12s
Abs 4 x 5-20s

21-NOV-10


Close Grip Bench Press

135 x 10
215 x 3
275 x 3
315 x 3
355 x 3

Shirted Bench Press

405 x 3
455 x 3
505 x 3
545 x 2
550 x 2

Close Grip Rack Lockouts

365 x 3
415 x 3
445 x 3
455 x 3
465 x 3
485 x 3

Tri Pushdowns 3 x 10s
Machine Rows 4 x 10s
DB Shrug 4 x 10s

17-NOV-10

Another bit of a deload before hitting the Metal Militia training once again
Tried a new type of dumbell press tonight and it was KILLER

Warmup Barbell Floor Press

Bar x 20
135 x 10

Timed Dumbell Floor Press - 2 DB pressing and alternates for 1 minute sets

50s x 43
50s x 32
50s x 32

Med Grip Floor Press + Chain to 5 Board

225 x 10 + 40lb chain
295 x 5 + 80lb chain
315 x 5 + 120lb chain
315 x 5 + 160lb chain
315 x 5 + 200lb chain
315 x 4 + 240lb chain

Tricep Band Creepers 2 x 30-50s
Band Facepulls 3 x 20s
Band Delt Raise 3 sets x 8 reps for each delt head

(Foam Rolled Pecs before workout)

15-NOV-10

A bit of a deload today to prepare for the next phase and recover from hitting 90% last week.

S/S Bar Speed Box Squat - Reverse Monster Mini Bands to Parallel Box + foam

Bar  x 8
170 x 5
260 x 3
350 x 2 + bands
440 x 2
530 x 2 x 8 sets

Band Pullthroughs  3 x 15s
Band Hip Adduction  4 x 10-12s
Standing Calf Raise  4 x 8-12s
Abs  5 x 5-20s

Foam Rolled Lower Back

11-NOV-10

Speed Box Squat @ 55% + 160lb Chain - Parallel Box
Bar x 8
135 x 5
225 x 3
315 x 2
385 x 2  Briefs on
460 x 2 x 6 sets

Speed Sumo Deadlift @ 50-60% + 120lb Chain
135 x 5
225 x 1
300 x 1
300 x 1
330 x 1
330 x 1
360 x 1
360 x 1

Band Leg Curls  4 x 10s
Abs + Band Resistance  5 x 20s
Grip Work

10-NOV-10

Week II Metal Militia Bench Training - Low End Work

Bench Press - Contest Grip - 3RM
135 x 10
195 x 5
235 x 3
285 x 3
325 x 3
375 x 3
400 x 3  PR

Close Grip 3 Board
385 x 5
405 x 3
425 x 3  PR

Close Grip 2 Board
375 x 5
385 x 3
395 x 3 PR

Close Grip 1 Board
345 x 5
360 x 5 PR

Close Grip Decline Bench
315 x 5
335 x 5
340 x 5
350 x 5
360 x 5  PR

Rope Pushdowns  2 x 20-40
Med Grip Pulldowns  4 x 10s
DB Shrugs  4 x 20s

08-NOV-10

Goal of today was to work up to a 90% squat in full gear, just to get used to the gear and weight on my back again.

Squats
135 x 5
135 x 5
210 x 3
210 x 3
275 x 3
275 x 3
360 x 1  Briefs on
435 x 1
520 x 1
590 x 1  Suit Bottoms
670 x 1  loose knee wraps
755 x 1  straps up loose

Band Hip Adduction  3 x 12s
Abs  3 x 5-20s
Standing Calves  3 x 12s