Montreal Barbell The PR GYM

04-NOV-10

Tight lower back again today, not sure why, but it sucks, worked through it and did some foam rolling. 90% Full Gear squatting Monday.

Raw Safety Bar Narrow Stance Squat
Bar x 8
170 x 3
260 x 3
310 x 3
350 x 3
380 x 3
410 x 3
440 x 3

Safety Bar Good Mornings
170 x 5
260 x 4
310 x 3

KB Rows 3 x 10-12s
DB Shrugs 4 x 20s
45* Inverse Curls 2 x 15s
Grip Work
Foam Roll - Lower Back

03-NOV-10

Week I Metal Militia Bench Training - Low End Work

Raw Bench Press - Contest Grip
135 x 10
185 x 5
225 x 3
275 x 3
315 x 3
365 x 3
390 x 3

Close Grip 3 Board
405 x 3
415 x 3  PR

Close Grip 2 Board
385 x 3
365 x 5

Close Grip 1 Board
335 x 5
350 x 5

Decline Close Grip
315 x 5
325 x 5
330 x 5
340 x 5
350 x 5

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

30-OCT-10

Week I Metal Militia Bench Training - Lockout & Shirt Work Day

Close Grip Bench Press
135 x 10
205 x 3
275 x 2
305 x 2
345 x 3
370 x 3

Shirted Bench Press (Metal ACE)
405 x 3
455 x 3
495 x 3
545 x 2
570 x 1
570 x 1

Close Grip 6 Board
405 x 5
455 x 3

Close Grip 5 Board
425 x 5
445 x 5

Close Grip 4 Board
425 x 4
405 x 5

Rack Lockouts
315 x 3
405 x 3
405 x 3
425 x 3
445 x 3
445 x 3

Tate Press  3 x 10s
Seated Rows 4 x 10s
Band Rear Delt Raise  3 x 10s

This is alot more volume that we usually do, but liked it alot...going to be sore...We'll see how good the AA Rehab works the next 3 weeks :)
The 470 shirted bench would have been a 8lb PR but was 1/2" from touching my chest, went up easy...will get it next week!

27-OCT-10

Dynamic Effort Bench Press + 80lb chain

bar  x 10
150 x 3
195 x 3
225 x 3
225 x 3
240 x 3
240 x 3 + mini bands (add 80 lb @ top/40 lb @ bottom)
300 x 3
300 x 3 + mini bands
300 x 3 + mini bands

4 Board - Med Grip - + mini bands

275 x 5
325 x 5
345 x 5

Seated Shoulder Press from Pin

185 x 3
225 x 3
245 x 3
250 x 3

Band Pullaparts  3 x 10-15s
DB Shrugs  4 x 20s

25-OCT-10

Bad lower back pump today, but worked through it, contrast shower when I got home

Suspended Pause Squat (chain set @ sticking point, just above parallel, 2 sec pause in bottom)

135 x 5
225 x 4
315 x 3
380 x 2
440 x 1 + briefs
500 x 1
565 x 1
630 x 1

Dimmel Deadlifts  2 x 20s
45* Back Raise 3 x 10-15s
Abs  5 x 5-20s

24-OCT-10

This is a deload to give me a rest for the up coming 3 weeks, that should be a challenge

Ultra Wide Bench Press - 6RM (index finger 1" outside rings)

bar x 10
135 x 10
175 x 5
195 x 5
225 x 4
245 x 4
280 x 4
315 x 3
335 x 3
355 x 6 - PR

Lying Kettlebell Extensions  2x10-15
Chest Supported Rows  2 x 10-15
Seated DB Cleans  2 x 10-15

First time back doing a full deadlift in a bit, working up to 84.5% for a triple in full gear, this is mostly to get back deadlifting and get used to the gear again...my hook grip is still weak, I think it may be the limiting factor in my deadlift this contest, LOTS of grip work to come!!


Sumo Deadlift - 84.5% Triple - Full Gear

135 x 5 - Briefs
225 x 5
300 x 5
360 x 4
420 x 3 - Suit bottoms
465 x 2 - Straps up
505 x 3 - had to add wrist straps to hold on to it, but pulled easy

Seated Cambered Bar Goodmornings

220 x 5
240 x 5

KettleBell Rows  3 x 10s
Med Grip Pulldowns  5 x 10-15s
DB Shrugs  3 x 20s

Gripper Workout

20-OCT-10

Speed Bench + 80lbs chain

150 x 3
195 x 3
225 x 3
225 x 3
240 x 3
240 x 3 + mini bands (+80lb @ top)
300 x 3
300 x 3
300 x 3

5 Board - Medium Grip + mini bands

315 x 3
345 x 3
365 x 3

Seated Shoulder Press from Pin

135 x 5
185 x 5
225 x 5
265 x 3

Tate Press x 2 to fail
Facepulls  4 x 10-12s