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