Montreal Barbell The PR GYM

18-OCT-10

Stability Chain Squats (these are Squats with the chain hanging free rather than deloading on the floor)

135 x 5 + 160lb chain
225 x 3
335 x 2 - 8 sets

Romanian Deads

405 x 5
405 x 5

Cable Pullthroughs  3 x 12-15s
Abs  5 x 5-20s

17-OCT-10

Zero Momentum Bench Press (85%)

Bar x 10 + mini bands (80lb @ top)
Bar x 10
Bar x 5   + 40lb chain
Bar x 5   + 80lb chain
Bar x 5   + 160lb chain
135 x 5
175 x 4
225 x 3
270 x 1
280 x 1
285 x 1
295 x 1
295 x 1
295 x 1  (535lb total @ top)

Reverse Band JM Presses - Light band

225 x 10
225 x 10
225 x 10

Band Pushdowns  2 x fail
Chuck V Rows  3 x 10-15s
Band Lateral Delt Raise  3 x 10-15s

11-OCT-10

Lactic Acid Tolerance Box squat w/ Safety Squat bar
bar x 10
170 x 2
260 x 2
310 x 2 x 15 sets w/ 30 sec rest between

Machine  Leg Curl  4 x 8-15s
Back Attack  3 x 15-20s
Abs 5 x 5-20s

* NOTE - All my deadlifts are done with a hook grip due to my previous bicep injuries

Reverse Band Sumo Deadlift - Raw

225 x 5
315 x 5
365 x 4
405 x 3
445 x 3
475 x 3
515 x 3

Band Leg Curls 4 x 6-10s
45* Inverse Curl + 40lbs chain 2 x 8s
Side Bends 4 x 6-10s
Abs 3 x 5-20s
Kettlebell Snatches - 6 each arm w/ 24kg KB

Floor Press, Dead (presses from pins @ chest level)

135 x 3
210 x 3
210 x 3
240 x 3
240 x 3
240 x 3
270 x 3
270 x 3
270 x 3

5 Board Floor Press + Mini Bands (80lb tension @ top)

315 x 5
365 x 5
405 x 5
455 x 5

Tricep Creepers x 3 to fail

Band face Pulls 4 x 10-15s
Kettlebell Rows 5 x 10-15s

Nothing too exciting tonight, this is just work to prepare my body for the heavy stuff coming later on

Lactic Acid Tolerance Cambered Bar Box Squat
bar x 5
150 x 2
240 x 2
330 x 2 - 10 sets w/ 45 sec rest between sets

Reverse Hypers 3 x 8-15s
Standing Calves 3 x 12-15s
Abs 5 x 5-20s