Montreal Barbell The PR GYM

Reverse Band Bench Press - Strong Band

Bar x 10

133 x 5

221 x 5  + Bands

309 x 5

353 x 3

408 x 1

468 x 1

523 x 1

556 x 1

573 x 0

Lying KB Extensions  5 x 10-15

BB Rows  5 x 8-12

Shrug Machine  5 x 10-15

Hammer Curls  3 x 10

Raw Med Stance S/S Bar Box Squat

Bar x 5

168 x 3

217 x 3

267 x 3

344 x 3

388 x 2

432 x 1

443 x 3  PR

366 x 5

366 x 5

Cam Bar GMs

324 x 5

324 x 5

GHR  3 x 5

ABS  4 x 5

Based my DE % on a floor press rather than a shirted bench and was way too light, will have to adjust for next week

DE Bench Press + 120lb chain - various grips

Bar    x 5

127.5 x 3 x 2 sets

144    x 3 x 2 sets

155    x 3 x 2 sets

166    x 3 x 2 sets

221    x 3

5 Board Close Grip + Mini Bands

309 x 5

353 x 5

375 x 5

Tricep Pushdown  2 x fail

Wide Lat Pulldown  4 x 10-15

Hammer Curls  3 x 10

Speed Box squat + 120lb Chain

Bar x 5

133 x 2

221 x 2

309 x 2

397 x 2

452 x 2 x 5 sets

Speed Sumo Deadlift + 80lb Chain

133 x 1

221 x 1

309 x 1 x 6 sets

GHR  4 x 7-12

ABS  3 x 5-12

1st night @ Amherst Powerlifting club :)

Floor Press + 160lb chain

Bar x 5

89  x 5

133 x 5

177 x 3

210 x 3

243 x 3

276 x 2

309 x 1

320 x 1  PR

Tricep Hell (1-6 boards)

221 x 31

221 x 34

C/S Rows  4 x 12-15

Shrug Machine  4 x 12-15

Hammer Curls  3 x 10

Did zercher squats tonight off next lower pin than we usually do, I suck at zerchers anyway, so not much weight done here

Zercher Squat - Pin 2

135 x 5

185 x 3

225 x 3

265 x 3

305 x 2

345 x 3

365 x 1

45* GHR  3 x 8-10

45* Back Raise + 60lbs  3 x 6-8

ABS  5 x 5-12

Band Speed Floor Press - Wk III - mini bands

120 x 3

170 x 3

185 x 3 x 2 sets

200 x 3 x 3 sets

230 x 3 x 3 sets

Close Grip Floor Press

200 x 10

260 x 10 x 2 sets

290 x 10

C/S Rows  3 x 8-15

BB Hi Pulls  3 x 6-12

Hammer Curls  3 x 10

Ascending Load Straight Weight Speed Squat - Wk III

Bar x 5

100 x 2

190 x 2

280 x 2

370 x 2

450 x 2 x 2 sets

475 x 2 x 3 sets

490 x 2 x 3 sets

Add JACK suit bottoms

550 x 1

640 x 1

680 x 1

Speed Sumo Deadlift

135 x 1

225 x 1

315 x 1

385 x 1

440 x 1 x 6 sets

ABS 3 x 5-8

2 Board Press

Bar x 10

135 x 5

190 x 5

230 x 5

270 x 3

310 x 3

345 x 3

365 x 3

395 x 3

Rev Band Close Grip 2 Board

405 x 5

435 x 5

455 x 5

Grappler Rows  3 x 8-15

DB Shrugs  3 x 8-15

Rear Delt Flyes  3 x 8-15

Conv Rack Pulls - Pin 1 - mini bands - raw

135 x 5

225 x 3

275 x 2

315 x 1

365 x 1

405 x 1

455 x 1

495 x 1

535 x 1

Dimmel Deadlift  2 x 8

Band GMs  3 x 12-15

ABS  5 x 5-15