Shooter's Road to 500...then 600

[ShooterX]

June 30 - Back

#7 Rack Pulls - (above the knee)
135x5
225x4
315x3
405x2
495x2
585x3
675x2
725
745

BB Shrugs - 495x4, 405x4, 315x4, 225x4
CG Pulldowns - 150x3, 170x3, 190x3, 210x3, 230x3, 250x3, 200x4x4
EZ Curl - 85x3, 105x3, 125x3, 135x2x2, 85x4

- Nice Training Session except I was supposed to do Box Squats and Trap Bar Shrugs. The stupid gym was full of Posers in Sandals and the geek who own the place was fixing his friggin' Smith Machine.

[BULK_BOY]

still......nice Rack Pulls mate! ;)

[Cricket_Fire]

Your rack pulls are getting crazy heavy

Bench tomorow 4ish?

[Coke]

To see you pulling them type of numbers is awesome!!

[ShooterX]

July 3 - DE Bench

Speed Bench -
45x10
135x3
155x5x3
185x2x4
225
280
300
320

BB Press -
135x3
155x2x2
185x2x2
205x1x3
215x2
185x6

DB Bench - 90x15, 110x8
DB XT - 30x4x4, 40x6x2
Side Laterals - 20x3x3

- Solid training session, Overheads will get stronger.

[Cricket_Fire]

Bench Tuesday?

[ShooterX]

July 5th - BACK

Reverse Green Box Squat -
135x3
225x2
275x2
315
365
405
445x2 (added Belt)
405x3
365x4

BB Row - 135x3, 225x3x3, 315x2x2
Smith Machine Shrug - 225x4,315x4,405x4,315x5,225x5,135x5
Pulldowns - 200x4, 220x4, 240x4, 190x5, 170x5
Hammer Curls - 50x3, 65x3, 70x3, 45x3
Neck Harness - 35x12, 60x9, 45x8

- first time trying Reverse Bands on Squats, and I really liked it.
- Need to get some Meat on my skinny Neck.

[ShooterX]

July 6th - ME Bench

Bench - 45x6, 135x3, 185x3, 225x2
added 108 pounds of chain, probably extra 70 pounds at the top.
135+108x3
185+108x3
225+108x3
275+108x2

DBL Ply Inzer Rage X -
2 Board - 405x5
1 Board - 455x3
2 Board - 495x2
1 Board - 545 miss

A couple sets of Pressdowns - nothing heavy.

- Chains were weird, felt really really heavy with the 275.
- Shirt Work felt great with a liftoff. Just feeling weaker with my recent weight loss.

[Coke]

Just feeling weaker with my recent weight loss.

That's to be expected, great workouts regardless past couple of days.

[ShooterX]

July 8 - Back

#4Rack Pulls - mid-shin
135x4
225x4
315x2
405x2
455x2
475x2
500miss

CSR - 45x5, 90x5, 135x5, 160x3x3, 180x5, 135x4x4

EZ Curl - 105x6, 125x3, 145x2, 105x2x3

Neck Harness - 35x15, 45x10, 25x10x3

Pulldown - 150x15, 180x5, 200x4, 140x4
Straight Arm Pulldowns - 50x5, 70x7x2
Vogelpohl Pulldowns - 5 sets
Situps - 2 sets of 10

- Fun Workout, experimented with some new things.
- Might start doing more Abs just to help loosen up my Arch for Benching.
- Felt like such a Pussy when 500 went on the bar, just didnt have any drive in my Hips.

[ShooterX]

July 10th - DE Bench

Bench - 155x8, 205x4, 255x4

DB Bench - 100x15

One Arm Press - 90x3, 80x3

Laterals - 25x4x4, 35x5x2, 20x5x2

- Worst workout in a LONG long time. Barely eating and its been amazingly Hot and Humid. Just no Energy at all.
- Intended to do some Lockout work, but didnt happen.

[ShooterX]

July 13th - Back

BB Row -
135x8
225x4
275x3
315x2
365
385x3
325x7
225x4x4

Pulldowns -
150x6
180x5
210x4
230x3
250x2
190x3x3

Trap Bar Shrugs - 135x12, 225x8, 315x6, 405x5, 315x6, 225x6

Hammer Curls - 50x4, 55x4, 60x4, 65x4, 70x4, 45x3x3

- Finally Back at it after several days off because of a nasty Sunburn everywhere.
- Felt strong on Bent Over Rows for a change. Probably because I did them first.

[NickAus]

Great work on everything!!

[Coke]

Super back day, especially the rows bro.

[ShooterX]

July 13th - ME Bench -

Floor Press -
45x8
135x5
225x3
285x3
315x3
345x4
365
375
385

Denim 2 Board -
315x3
365x3
385x3
405x2
425x2
450x2
405x2

#12 Lockouts - 405x4, 495x4, 545x4
Pressdowns - 4 sets of 4

- Felt good, I have a 3 week and 6 week Gameplan. Gonna hit some PRs and get stronger.

[BULK_BOY]

Nice Back Workout there Shawn. ;) Ready for Monday?

[ShooterX]

July 15th- Back

#6Rack Pull- just above Knee -
135x3
225x3
315x3
365x3
405x3
500x10 Tied PR. DAMMMIT
590x2
680x2
700x2

CSR - 45x4, 90x3, 135x2x4, 160x3x3, 180x2x2, 90x4x2
Standing ABs - 5 Sets

- Nothing Else, Rack Pulls are my new fav. Used Straps after 405. Might do more Warmup sets on the way to 405 to get more Grip Work in.

- I cant believe I tied my PR with 500 for 10. I guess it pays to look **** up before you go to the Gym.

[Coke]

Killed those rack pulls, great job.

[ShooterX]

DE Bench - July 19

Speed Bench - resting on pins at bottom
135x2x3
155x2x2
175x2x3
195x2x4
215x2x4

BB Press -
135x5
155x3
175x2
185x2
205x2
225
235miss
205x3
185x6

Laterals - 25x4x4
DB XT - 3 sets

- Didnt really want PRs on the BB Presses but I was so close, I wish I would have tried for a couple more.
- Speed Bench with the Pins seemed kinda cool, next time Ill try Triples.

[ShooterX]

July 20 - Back

CSR - 45x8, 100x4, 155x3x3, 175x2x4, 195x2, 215x2, 175x5

CG Pulldown - 160x4x4, 200x3x3, 230x2x2, 150x4x2
EZ Curl - 85x4x2, 105x3x2, 125x2x2, 85x3x3
Snatch Grip Shrugs - 135x8, 225x4, 135x4, 225x4, 275x4, 225x8
Muscle Snatch - 45 x Alot

- Easy Quick Back Day, One PR means I at least struggled a little bit.
- Next Back Day is gonna include some Box Squats.

[ShooterX]

ME Bench - July 22

Floor Press -
45x4
135x4
185x3
235x3
255x3
285x2
305x2
335
365x2
390
400

Denim 1 Board -
335x3
375x3
415x3
435x2
455x2

#12 Lockouts - 415x3x3, 325x4x4, 235x3x3
Pressdowns - 4 sets
Laterals - 30x5x3, 35x7
Rear Delt and Facepull Supersets - 8 sets

- Had a really hard time not yelling at some guy with "Imaginary Lat Syndrome" coupled with arms that wont go Straight. He was doing weird **** and i wanted to say "What the F**k are you doing?" at nearly every exercise he did. I think by the Fatness of his face maybe he is ******ed. Reverse Squat/Pulldowns were one of his Big lifts.

-Got myself some PRs, i think i did myself a favour not switching my Max Effort lift every week, and instead changing it every 3 weeks.

[BULK_BOY]

ME Bench - July 22
- Had a really hard time not yelling at some guy with "Imaginary Lat Syndrome" coupled with arms that wont go Straight. He was doing weird **** and i wanted to say "What the F**k are you doing?" at nearly every exercise he did. I think by the Fatness of his face maybe he is ******ed. Reverse Squat/Pulldowns were one of his Big lifts.


It's good to know that you are still an honest dude. Open and sharing with your feelings too. It's good to share them.

Sounds like he needs some help.........

[ShooterX]

July 25 - BACK

Box Squat -
135x5
225x3
275x3
315x2
335
355
225x2x4

#5Rack Pulls - 225x5, 315x3, 405x1, 495x3, 405x2

Pulldowns- 160x4x4, 190x3x3, 210x2x4, 180x2x4

Hammer Curls - 3 sets
Standing Abs - 4 sets
Neck Harness - 2 sets
Neck Raise - 2 sets

- Good workout, my ankle started to hurt walking out the Squats.
- Rack Pulls were tough, thats a good height to be Pulling from right below Knee.
- Remembered another Shooter Weight Room Rule tonight - Never Ever use 35 pound Plates.

[ShooterX]

July 27th - DE Bench -

Speed Bench with break on Pins
45x5
135x4
185x3
205x3x3
225x2x4
245x1x4

Overhead Pin Press - #17 - Arm Parallel with ground-
135x3
155x5
185x4
205x3
225x2
245x2
265

Laterals - 40x4, 35x5x3, 25x4x4
EZ XT - 85x4x2, 105x4x2, 125x5x2, 85x5x2
Standing Abs - 4 sets

- I think these Partial Overhead Presses are gonna be a nice addition to my Arsenal.
- Extensions still bother my elbows, but i will just slowly add volume, and not try to lift really Heavy.

[ShooterX]

July 29 - Back

BB Rows -
135x7
225x5
275x4
295x3
315x3
335x3
355x3
375x5
275x4
225x4

Pulldown - 160x3x3, 190x3x3, 210x4x2, 230x2x4, 160x6

EZ Curl - 90x3, 110x3, 130x3, 150x1, 110x2x2, 90x2x2

BB Shrug - 225x5, 315x5, 405x5, 495x5, 545x5, 495x4, 405x4, 315x4, 225x4, 135x30

Abs - 3 sets

- Nice Workout, Felt really Strong throughout the whole workout.
- Sweating alot

[BULK_BOY]

Solid workout bro!

[ShooterX]

July 31 - ME BenchWeek # 3 -Day # 2.

Floor Press -
45x7
135x4
185x3
235x2
255x2
285x2
335x2
355x2
375

Denim Shirt Bench-
335x3
375x3
395x2
415x2
435

#11 Lockouts - 325x5x3, 235x3x3

- Finally getting the hang of the Denim Shirt, just a little bit more Arch and get my Legs a little bit farther back and I should be able to use this Shirt well.
- Next 3 Weeks will be in the Double Ply Rage X.

[Cricket_Fire]

When's your next one? I gotta come to Wallaceburg for some benchin

[ShooterX]

probably in about 5 days, Ive got 2 Back days and DE Bench still for the start of this week.

[Cricket_Fire]

Training Monday? I need a spot for raw bench lol. Let me know when, I'll come to the Burg

[ShooterX]

good by me, ill do DE Bench if youre Benching.

[ShooterX]

August 2 - DE Bench -

Speed Bench -
45x5
135x4
155x3
185x3x3(add 2 Minis)
205x3x3(with 2 Minis)
205x3x3

Overhead Pin Press - #18
135x10
155x5
185x5
205x5
225x5
245x5
265x4

Laterals - 20x6x4
DB XT - 45x6x4
Pulldown Abs and Preddowns - some x a few

- Stupidly I had a Speed Bench day with Keenan down, and had a Max Effort day lifting by myself.

[ShooterX]

August 4 - Back

Trap Bar Shrugs -
135x20
225x10
315x5
365x4
385x4
405x6
315x4

Pulldowns - Straight Arm x 4 sets
Regular Pulldowns -
170x4x4
200x3x3
230x2x2
190x3x3
150x4x4
170x3x3

CSR - 45x7, 90x5, 100x4, 145x4, 155x4, 165x3x3, 145x5
DB Curls - 5/4/3/2/1 from 35 up to 60.
Hammer Curls - 4 sets

Bench Setups - 15 times
Bench Setups - 15 times with a 4x4 wood block under my back.

- The most painful part of this workout was the Bench Setups. Stretching out the back after doing all that work actually felt good after.

[ShooterX]

August 5th - ME Bench - Week #1 Day#3

Reverse Green Band Bench -
135x6
225x4
275x3
315x2
365
405
425
445
465

DBL Rage X - 3 Board -
315x3
405x2
455x2
500x2
520x2
405x7

Tate Press - 30x5x3, 45x6x2, 35x5x2
Laterals - 4 sets
Muscle Snatch - 45x5, 65x4, 85x3, 105x2

- Pretty good, breaking PRs that were set with Hand-offs and spotters while by myself.
- Gym Owner showed up with 4 new 45's and said it was because of Me.

[Cricket_Fire]

Sick 3 board. 520 double is real nice

[Coke]

Looking real impressive man.

[ShooterX]

August 7 - Back

RDL -
135x7
185x5
225x4
275x4
315x4
365x4
225x10

BB Shrug -
135x6
225x6
315x6
405x5
495x5
405x4x4
315x4x4
225x4x4

DB ROW - 100x7, 120x5, 120x12, 120x4, 110x4

Rolling Thunder 1Arm DL - 45x2,70x2,105x2,125x2, 105x2, 70x2x4
Neck Harness - 35x12, 55x8, 45x10, 35x8x3
Pulldown Abs - 100x12, 120x8, 100x8, 90x8
Crossover Shrugs - 5 sets
Curl Machine - playin around.


- Nearly **** my pants doing the Romanian Deadlifts, finished set and ran for the toilet.

- Crossover Shrugs seem like they are real good for Bench. When you do it right the shoulders retract and the chest goes up.

- My Archnemisis was at the Gym today, skinny little weasel had a Journal and was writing everything down. This skinny puke had journals 18 years ago at the same Gym, and I would bet the numbers ain't much different in 2010 as they were in 1992. Guy keeps staring at me because unlike him I had the Passion and Heart to actually ADD WEIGHT to the fu**kin' bar once in awhile. And I wasnt afraid to use my Wrist straps on my fork and actually Eat some Meat.

[ShooterX]

August 8 - DE Bench

Speed Bench - Against Short Green bands -
45x3
95x3
135x3
155x3
185x3
205x2x8
225x1x3
245x1x2

Overhead Pin Press - around 6" ROM
135x6
185x5
205x4
225x3
245x2
265
285
305x2
355
205x20


DB XT - 45x5x5

- Nice Session, feels good having 300 over my head even if it was a Lockout.

[BULK_BOY]

Nice sessions bro! Too Bad about the gym rat............................

[ShooterX]

August 10 - Back

Safety Bar Rack Squats -
145x3
235x2
325x2
415x2
455miss
325x2
235x2

Trap Bar Shrugs - 155x4, 235x4, 335x4,425x5,335x8, 245x5

Close Grip Pulldowns - 120x12, 160x4, 190x4, 210x4
Wide Pulldowns - 160x5x5
Straight Arm Pulldowns - 5 sets

EZ Curl - 105x3x3, 125x2x4, 85x3x3

Crossover Shrugs - alot
Rear Delt Machine - a whole bunch

- Great workout, I dont think I like the Rack Squats with the Safety Bar, but its another twist to change things up every so often.
- Really feeling a difference in my upper back since using these different Shrugs.

[Cricket_Fire]

Your volume lately has been like 10x what it used to be haha

solid sesh

[ShooterX]

August 12 - ME Bench -

Reverse Green Bands Bench - around both chin bars
155x2
245x2
295x2
335x2
385x2
405x2
425x2
445x2
465x2
475x2

DBL Rage X - 2 Board -
335x4
425x5
445x4
465x3
485x2
505
425x7

Tate Press - 45x6x2, 35x5x2, 40x5x2
Laterals - 40x6x2, 30x5x2
#12Lockouts - 175x4x2, 285x4x2, 385x4x2
Pressdowns - 5 sets

- Didnt count PRs on the Reverse bands because I set them up different and it made a HUGE difference. Needed more than 155 just for the bar to stay racked.

- Shirt felt good, 1 Board next week then switch back to the Denim Shirt or maybe 3 weeks of Single Ply. I have no competitions in the near future and wanna get good in my Worst Shirt.

[ShooterX]

August 14 - Back

RDL -
135x7
185x5
205x4
225x4
245x3
275x3
295x2
315x2
225x6
135x6

CSR -
90x4x4
135x3x3
155x3x3
175x2x2
185x2x2
145x3x3

Pulldowns -
140x5x2
170x5x2
200x5x2
220x2x2
160x3x3
150x4x4

BB ROW - 135x5, 185x4, 225x3, 275x2, 300x1, 225x12
DB Curl - 45x4, 50x3, 55x3, 60x2, 40x4x2
Swiss Ball Abs - 4 sets


- Volume was Insane, i think my back is growing.
- So Bulk Boy, who is doing more REPS in a workout, me or you??

[BULK_BOY]

August 14 - Back

- So Bulk Boy, who is doing more REPS in a workout, me or you??

I think you...I'm not sure......do ya really wanna be a BB? :)

[ShooterX]

I think you...I'm not sure......do ya really wanna be a BB? :)

Just Back - Big Back = Big Bench

[Cricket_Fire]

Benching tomorow?

[ShooterX]

August 17 - DE Bench -

Speed Bench against 2 Minis and a Green Band -
45x3x3
93x3x3
135x3x2
155x3x2

#17Overhead Pin Press -
135x3
185x3
205x3
225x3
245x3
265x2
285x2
305miss
225x4

DB XT - 40x10,45x8,50x6,55x4,50x10
Pressdowns - Some x alot

- real good Session, Keenan was down and working his Shirt.

[Cricket_Fire]

I totally added that 2 plates and 3 tens up wrong - I thought that was your >300lb set lol

[ShooterX]

August 19 - Back

Trap Bar Shrugs - 135x8,225x8,315x6,405x6,455x1,315x6,225x6,135x6

DB Row - 90x4, 100x3, 110x3, 120x10, 120x5, 100x4

Pulldowns -
160x3x3
190x3x3
220x3x3
240x2x2
170x4x4
150x5x2

DB Curl - 40x4,45x4,50x3,55x3,60x2,65x2,45x3

Pulldown Abs - 8sets of 8
Various Ab movements x 5 sets

- Felt great, everything was easy except that one set of Shrugs. Didnt use any Straps today.
- Loving using Crazy Volume on Pulldowns.

[Cricket_Fire]

You're the only person to do crazy volume pulldowns in sets of 2 ahaha

[ShooterX]

August 21 - ME Bench

Reverse Green Bench -
135x3
185x3
225x3
245x3
275x3
315x2
335x2
355x2
365x2
385x1
405x1
425x3
445x1

DBL Rage X - 1 Board -
315 Dump
405 Dump
405x2
455
475
425x4

Tate Press - 45x8x2,50x6x2,40x6x2
Laterals - 30x4x4, 40x3x3, 20x5
Rotators - 15 x 8 x 4

- nice session, DBL Rage X is a helluva shirt to get used to.
- next 3 weeks - sort of gonna be a Deload/Raw Cycle. Increase my frequency of Benching but try to fit in more Squats.

[Coke]

Fine job throughout man.

[ShooterX]

August 23 - Puttin in Work!!!!!

4 Board Bench -
135x9
185x6
225x4
245x4
275x4
295x4
315x4x4
335x4x2
355x4x4
375x4

CSR -
45x5
90x5
135x5x5
160x5x2
180x3x3
135x3x3
90x3x3

Seated DB Press - 40x40, 30x20
Pulldown Abs - 8 set of 8

- Next 3 weeks are just gonna be about Putting in some Work and increasing my Raw Strength. Frequent workouts, with lots of Volume.

[BULK_BOY]

Nice cardio man. Keep it up and you'll be on the cover of MuscleMag. ;) LOL

[ShooterX]

August 24 - Floor Pressin'

Floor Press -
45x3
95x3
135x3
185x3
225x3
245x3
275x3
295x3
315x3
335x3
345x3
355x3
335x3
315x3x3

BB Shrugs- 135x10, 225x8, 315x6, 405x6, 495x5, 545x4, 495x4, 405x4

Muscles Snatch - 65x3, 85x2, 105
a Few Chins - like a total of 6

- Great workout, Sick Volume on the Floor Press, and a PR.
- Keenan hit a nice PR also. So good day in the Power Attic.

- Special fella in the gym was grunting and groaning like a Maniac. He was trying to out Hardcore the two Powerlifters. You Win, strange mentally challenged and probably Gay weirdo who has a Crush on Keenan.

[Cricket_Fire]

He was a lot more hardcore today, but at least he didn't flirt with me this time

[ShooterX]

August 25th - Lockout and Back

#11 Lockouts - 6 inch Range of Motion
135x2
225x2
275x2
315x2
335x2
365x2
405x2
425x2
445x2
465x2
425x2
405x2
365x2
315x2

Barbell Row -
225x4x2
245x4x2
275x4x2
315x4x2
345x4x2

Hammer Curl - 45x3x3, 50x3x3, 55x2x2, 60x2x2
Rear Delts - 100x8x3

- wanted to do Pulldowns but a Flock or Herd of Douches walked into the Gym. Too much arrogance and youth for me.

[Cricket_Fire]

Most people run on carbs, some run on fats.. I run on youthful arrogance

[Coke]

Great pull day dude, props on the way you've been going at it.

[NickAus]

Great to see so many PR's!!

[ShooterX]

August 26 - Squats and Bench

Box Squat -
135x2
185x2
225x2
275x2
315x2
add Green Bands
315x2x2
225x2x2

2 Board Bench -
135x5
185x5
225x5
245x5
275x5
295x5
315x5
335x5
315x5
295x5
275x5
225x5

Pulldowns -
150x3x3
170x3x3
190x3x3
210x3x3
160x3x3

- feeling so tight in the shoulders, 4 days of Bench Movements in a Row.
- Volume with the 5's on 2 Board felt so right and so wrong at the same time.

[ShooterX]

August 28 - Pressin' and Pullin'

Barbell Press -
45x5
95x3
135x2
155x2x2
175x2x2
185x2x2
195x2x2
205x2
215x2 - Tied PR
195x2
155x2

#18 Overhead Pin Press -
135
225
245
265
285
305
265
225

#6 Rack Pulls -
135x3
225x3
315x3
405x3
495x3
545x3
585x3
605x3
545x3
495x3
405x3
315x3

- Shoulder is Very SORE. Maybe high frequency Benchin aint what it used to be. Gonna stick it out for one more week at least.
- Tons of Volume and still hitting PRs.
- Any Reps over 3 is Cardio.

[Cricket_Fire]

You're training same frequency as me but pressing every time (heavy too).. no wonder you're sore!

[ShooterX]

August 30 - 3 Bored and CSR

3 Board Press -
135x2
185x2
225x2
275x2
300x2x4
320x2x4
340x2x3
360x2x3
380x2
400x2
300x2

CSR -
45x3
100x3x3
155x3x3
180x3x3
125x3x3
100x3x3

DB XT - 50x6x2, 60x8, 45x4x2

- Solid Session. 3 Boards felt easier the more i did them.
- Missed a PR on 3 Board by 5 pounds.

[Cricket_Fire]

Wednesday session?

[Coke]

Looking real impressive bro.

[ShooterX]

August 31 - 5 Bored and Stuff....

5 Board Bench with Short Black Band -
135x3
185x3
185x3 -Add Short Green Band (toomuch tension) Rack was off ground.
225x3 -just the Short Black Bands
275x3
295x3
315x3

Good Mornings - to Pins #15
135x5
225x4
275x3
295x2
315x1
225x3 - Lowered the pins by one hole
135x3

EZ Curl - 85x3x2, 105x3x2, 125x2x2, 145x1x2, 105x3x3
Underhand Pulldowns - 3 sets of 5

- Decent little Session, not enough Volume on good lifts though.
- I think i may just start doing Good Mornings alot more often.

[ShooterX]

September 1 - Bench

RAW BENCH - All CAPS...RAW
45x5
95x3
135x2
185
225
275
315
335
355
365
385
405 missed twice.
365
315x3

Hammer Strength Row - 4 sets
Side Raises - 3 sets

- Frustrating missing on Bench, I may be fatiqued in the Triceps and shoulders from daily Pressing.
- I will press 405 before September is over.

[Coke]

Stellar stuff for both days, killer on the bench.

[ShooterX]

September 2 - Oh Yeah~!

#10Rack Lockouts - around same as 3 Board
135x3
185x3
225x3
245x3
275x3
295x3
315x3
335x3
355x3
375x3
395x3
355x3
335x3
315x3
295x3
275x3

BB Shrugs -
275x4
315x4
365x4
405x4
425x4
445x4
465x4
425x4
385x4

Pulldowns - 180x5x2, 210x4x2, 230x3x2, 250x2x2, 200x3x3

- Felt Strong on Lockouts
- Bodyweight hit 265 today, Lowest ive been in Years.

[BULK_BOY]

September 2 - Oh Yeah~!
- Bodyweight hit 265 today, Lowest ive been in Years.

See. That's what happens when you do all that cardio. :):clown:

[ShooterX]

Interesting observation:

My First ever Powerlifting Meet. Niagara Open - CPU
January 22, 2005 -
Squat - 391
Bench - 347
Dead - 490
Total - 1226

Second Meet was a CPU Push-Pull - April 23 - 2005
Bench - 369
Dead - 485

So, Ive been a competitive Powerlifter for 5 years, i think i took 2006 off from competing at all.

I need to compete in 2010

[ShooterX]

September 4 - Bench

Bench -
45x5x2
95x4
135x3
185x3
225x2
245x2
275x2
315x2
355x3 - Tied PR

Titan Fury Single Ply - 405x2, 455
Single Rage X - 455

DB Press - 85x5, 100x1

- Just messing around with Single Ply Shirts, Im alot smaller than i was last time i wore these Shirts.

[Cricket_Fire]

aha damn that tied the pr.. you probably could've hit another by the looks of things

[ShooterX]

September 8 - Squats

Box Squats -
45x5
135x5
185x3
225x5
275x4
300x3
330x2
350x1
370x1
310x3
280x3
225x3

#4 Rack Pulls - below Knee- Against Short Blue Bands
135x4
185x4
225x4
275x4
315x3
355x3
405
425
315x2
225x2

Ab Pulldowns -
100x8x2
120x6x2
100x5x2
90x5x2

Swissball Situps - 4 sets
Chins - 2/4/3/2/2/2/5
Treadmill - 10 Minutes

- good session , felt nice to do some Squats. Box was about parallel.

[ShooterX]

September 18 - ME Bench

Floor Press -
45x10
95x8
135x5
185x4
225x3
245x2
275x2
295x2
315x2
335x2
355x2
375x2

Denim Shirt - 1 Board - 315x3, 405x3

Lyin Straight Bar XT to throat - 45x5,65x5,85x5,105x5,85x9
Pressdowns - 90x6, 100x6
Laterals - 30x7, 35x7

- Had a week off because i got Married and had a little honeymoon.
- Last friday i weighed 265,after a week of Wedding and Dining out, 272.

[Coke]

Had a week off because i got Married and had a little honeymoon.

Congratulations, wish you and your wife all the best together in life!!

[BULK_BOY]

Congrats mate! Good Luck to you both! Many happy days ahead!

One question: Does she Bench?

Cheers.

[ShooterX]

I got the last wife into lifting and it never stopped her from being a W hore. So if the new wife never lifts a weight in her life it's fine by me.

[NickAus]

Congrats on the floor press and on getting Married!!

[ShooterX]

Thanks Fellas, Marriage has been great for a first week. Just gotta stay that way the rest of my life.

Sept 19 - Back

Face Pulls w/ Ab Strap -50x6,60x6,70x6,80x6,60x6,50x6,70x5,60x5,50x5

CSR - 45x5, 90x4, 135x3, 160x3, 170x3, 160x3, 135x3

Pulldowns - 150x6, 180x5, 200x4, 220x3, 240x2, 190x4, 160x4

Hammer Curls - 50x5,55x4,60x3,65x2, 55x4

Muscle Snatch - 95x4, 95x3, 115x2, 115, 65x5, 65x3

- First Back day after my week off, felt good but the numbers look like crap as i sit here and type them.

[ShooterX]

September 20 - DE Bench -

Rev. Green Band Bench -
135x5
225x4
315x3x3
335x3x3
355x3x3
375x2x2
405x1x3
315x7
225x5

One Arm DB Press -
70x4
80x3
90x4
110
100x5

#12 Lockouts - 315x5x2, 405x4x3
DB XT - 30x6,35x6,40x6,45x6
Pressdowns - 3 sets
Rev Pec-dec/ Pec Dec - 1 set of each.

- Felt awesome doing Speed Work with 400 pounds even if it was with Reverse Bands.

[ShooterX]

Sept.22 - Back

GM - to Parallel Pins.
135x5
185x4
225x3
245x3
275x3
295x3

#6Rack Pulls -
315x5
405x4
495x4
545x4
585x3
605x2
495x1

BB Shrugs - 495x4, 405x5, 365x6, 315x7, 225x20x2
CG Pulldowns - 190x4x4, 160x3x3, 210x2x2
DB Curls - 45x3,50x3,55x3, 60x2, 40x4

- Felt pretty good, 3 dudes at the Gym lifted the 495 together and struggled, so I felt kinda strong repping that **** and adding more 45s after.
- Lower Back feels weird, might do some lighter work. Maybe RDLs or Romanian Deads to get in better shape

[Coke]

Good job with those efforts man.

[Cricket_Fire]

Nice sesh

Shirt up Monday or Tuesday?

[ShooterX]

September 25 - ME Bench

Short Green Band Bench -
45x5
135x4
185x3
225x2
245x2
265x2
275x2
295x1
315
335
355 Miss

Single Ply 2 Board -
225x3
315x5
365x3
405x4
425x4
445
450x5

Lyin XT- 45x6,65x6,85x5, 105x4x2, 85x4x2, 65x4x2
Pressdowns - 70x7, 90x7, 100x7, 80x5, 70x7
Side Laterals - 35x6x4

- Good Session, felt weird Failing on Raw Bench, but the Bands were feeling pretty good. A few weeks of this movemnet and i should be good for a 405 Raw Bench for sure.

[ShooterX]

September 27 - BACK

Barbell Rows -
135x10
185x5
225x4
275x4
295x3
315x3
335x3
355x5
275x3
225x3

Pulldown -
150x4
160x4
170x4
180x4
190x4
200x4
210x4
220x4

Standing Cable Rows with Spud Ab Strap - 100x8x3, 60x8x2
Pulldown Abs - 90x8x5
Neck Harness - 30x6x2
Neck Raise - 25x10, 35x8, 50x8, 25x8
DB Shrows - 45x5, 50x5,55x5,60x5,65x5
Smith Machine Shrugs - 135x20,225x20,315x10, 225x8, 135x10x3
Curls - SOME
Crunch Machine - 6 sets

- Very Odd Session, did some playing on Machines, even used my least favourite thing in the gym. Dumbass Smith Machine.
- Reps were even out of my normal range.

[Coke]

Dayum, that is a serious back workout.

[ShooterX]

September 28 - Bench

Bench -
45x5x2
95x3x2
135x3
185x3
225x3
245x3
275x3
300x3
315x3
365
385

Denim Shirt Bench - 365x3, 405x2

DB XT - 45x10x3
#11 Lockouts - Alot of sets with increasing amounts of Band Tension and between 315 and 225 Bar Weight.

- Supposed to be Speed Bench, but Keenan was here and needed to work in his Shirt.
- Gym got really crowded so i skipped Shoulder Work.

[Cricket_Fire]

That was a stupid amount of people - best part about the attic is how empty it is

I also totally spaced when we were talking before I left - Thursday I'm in the gym all day anyways so let me know if you're going to come train. I'll be lifting at noonish (military press) and 8ish (upper back). Also working 4 till 10... so as long as you don't come from 2-4 I should be there hahaha

[ShooterX]

September 29 - Back and Squats

Box Squat -
45x4
135x4
185x4
225x3
275x3
315x2
355x2
315x2
225x4

#4Rack Pulls - Below Knee -
135x4
225x4
315x4
405x3
455x3
405x1

Side Lateral- 45x5x2, 35x5x2
BB Shrugs - 405x8x2, 315x6x2, 225x6x2
Machine Seated Press - 100x6,124x5,139x4,154x3,169x2,185,147x10
Rear Delts - 7 Sets

- 2 Machine Movements in the same Session, that aint right.
- I need to get stronger on Squats, but I dont wanna get hurt.
-

[ShooterX]

Oct 1 - ME Bench

Rack Bench - on chest
45/135/185/225/245/265/275/295/315/335/355/365

DB Bench - 110x12, 90x6

Lyin EZ XT - 85x4x2, 105x4x2, 125x3x3

Incline DB XT - 25x8x2, 20x15x2, 30x5x2

Pressdowns on Dip Machine - 8 sets

Facepulls - 4 sets

- Nice little session, I feel like a goof for doing something because of an article on EFS but I needed a new Max Effort Movement anyways.
- I liked the DB Incline Extensions even though i didnt go Heavy.

[Cricket_Fire]

I would think with a 365 starting off the bottom, you're definately good for more than that 385 the other day

[ShooterX]

Oct 3- Back

Pulldown -
120x5
150x5
170x5
190x5
210x5
220x5
200x5
180x5
160x5
140x5
160x3x3

CSR -
45x4x2
90x3x2
135x2x3
160x2x2
180x3x3
135x2x2

Hammer Curls -45x4,50x4,55x4,60x3,65x3,70x2,75x2x2
Pulldown Abs - 100x10x4, 120x6x3, 130x5x2, 90x5x2
Swissball Crunch - 8 sets of 8
Chins - 2/2/2/2/2/2
Crossover Shrugs - 3 sets of 12

- Did a few other things just fooling around. Different Shrugs and Curls.
- Should have done Heavy Shrugs, need to not look like a Pussy.

[Cricket_Fire]

Swissball crunch makes me sad

The volume on that workout is sick though

[BULK_BOY]

Swissball crunch makes me sad


It's his cardio. Leave him alone.:tuttut:

:clown:

[ShooterX]

Swissball was to stretch my back for a better Arch.

Hit some PRs that workout with Keenan, but Wont be posting workouts for a week because of No Internet at home.

[ShooterX]

Oct 5 - Bench -

Bench
45x7x2
95x4
135x2
185x2
225x2
275x2
305x2
335x2

5 Board -405x3, 455x2, 315x10

Seated DB Press - 40x20

Oct 6 - Back

Box Squats -
45x3
135x3
185x3
225x3
285x2
300x2
315x2 add Belt
340x1
360
380
400
420
340x4
275x3
225x3

BB Shrug - 225x5, 275x5, 315x5, 365x5, 405x5, 455x8, 475x4, 495x4

DB ROW - 70x4, 120x4, 170x4, 190x3, 220x2, 120x12

Oct 8 - Bench -

Illegal Wide Bench -
45x4x2
95x5
135x6
155x6
175x6
185x6
205x6
225x6

Seated One Arm Presses - 70x6, 85x4, 95x3, 100x3
Laterals - 25x5x2,30x5x2,35x5x2
#11 Lockouts - 135x3,225x3,315x3,405x3x3
Pressdowns - 90x4x3, 60x3x3

- good week in the gym, something clicked in my head about how to change things. Ready for some big gains soon.

[Coke]

good week in the gym, something clicked in my head about how to change things. Ready for some big gains soon.

Great news bro, sounds awesome.

[ShooterX]

10/10/10 - Back

Pulldowns -
170x6
170x5
190x5
190x4
210x4
210x3
230x3
230x2
160x4x4

CSR - 45x6,90x5,135x4,150x3x3,135x4,90x4
Trap Bar Shrugs - 225x6, 315x4, 405x8, 315x10, 225x30
Neck Harness - 35x8, 45x8, 50x6x2, 25x4x2
Pulldown Abs - 110x5x2, 100x6x2
Hammer Curls - 50x5, 65x3, 70x3

- Solid Session, my fun workout of the week.
- Was pulling down to my belly on Pulldowns, really pulling with my elbows.

[Cricket_Fire]

Nice session. Upper back ftw

[ShooterX]

10-12-10 - DE Bench

Speed Bench with Short Greens and Minis -
45x3
135x3
185x3x3
205x3x4
225x3x2

Key Press - 50x8,45x6x2
Fry Press - 40x6x2
DB XT - 40x5,45x5,50x5,55x5
Laterals - 30x4x4

#16 Seated Lockouts - 135x4,185x3,205x2,225,245


- #16 on seated lockouts is right above my Head, good ROM
- Not sure if i like the Paul Key and Jay Fry Presses. mostly felt them in my Shoulders.

[ShooterX]

Oct 14 - Back

Box Squat -
45x3
135x2
185x2
225x2x4
275x2x3
315x7
225x4

BB Shrug -
135x8
225x8
315x8
405x6
495x6
405x4
315x4

CG Pulldowns - 160x8,180x6,200x5,150x5x3
Vogelpohl Pulls - 40-70x8x6

- Good Session, was feeling alot of the Pulldowns in my Biceps and Shoulders.

[ShooterX]

Oct 18 - ME Bench

Illegal Wide Bench -
45x6
65x6
155x6
175x6
205x6
225x6
245x6
265x6
285x6

BB XT to Chin - 65x6,85x5,105x5,95x5x3,115x5x2,95x5

Seated DB Press - 75x10, 85x8
Side & Front Raises Superset - 25x4,30x4,35x4,40x3,30x3
Pressdowns - 50x20, 40x30
Rope Facepulls - 30x8x2, 50x10x2, 60x8

- FacePulls felt awesome. I want a Back like Janet Farone.

[Cricket_Fire]

Amen to that.. my goal - a back as impressive as a 123lb female

[ShooterX]

October 19 - Back

Barbell Rows -
135x4
185x4
225x4
275x3
295x3
315x3
335x6
295x5
275x5
225x5

Pulldowns - 160x5x5, 190x4x4, 210x3x3, 170x2x2
DB Shrugs - 120x5, 110x5, 100x5
Hammer Curls - 80x4, 70x3, 60x3x3
Pulldown Abs - 100x8x2, 110x6x2, 120x5x2

- My Barbell Rows havent moved much at all this year, time to change that.
- Had a skinny "special needs" looking fella who has a crush on Keenan try to convince me Higher Reps with Light Weights are better because you feel the burn and feel like you have more energy the next day.
- Low Reps for me thank you.

[ShooterX]

October 20 - DE Bench

4 Board -
135x12
225x10
315x7
405x3 - Tied PR
365x6
315x10

Speed Bench with 2 Short Mini Bands -
185x3x4
205x3x4
185x3x3 - {Removed Bands}

DB XT - 45x8, 55x5x3, 65x6
Pressdown - 40x30, 50x15
Side Laterals - 40x4x4, 20x8x2

- Good Session, gonna keep doing Lockout Work before Speed Work
- Triceps felt good and weird doing those High Rep Pressdowns.

[Coke]

Killer stuff going on man, really at it!!

[ShooterX]

Oct 20 - Back

#6Rack Pulls - at the knnecap.
135x3
225x3
315x3
405x3
455
495
545
585
545x4
495x2

BB Shrugs -
500x5
460x5
405x5
315x5
225x5

CSR - 90x4, 115x4, 135x4, 155x4, 135x4, 90x4
Neck Harness - 25x10, 35x10, 45x8, 35x5, 25x5
Neck Raises - 45x6x3

- Quick Session, took les than an Hour.
- Rack Pulls were heavy but not really a Max Effort.

[ShooterX]

October 24 - Delts

Barbell Press -
45x8
135x5
155x5
175x4
185x3
205x3
225x2

Seated One Arm Press - 85x7, 75x5, 65x5
Laterals - 40x4x2, 30x5x2
Rear Delts - 3 sets
Pressdowns - 2 sets

-Gonna change things up a bit since I wont be competing for a while. Adding in a Delts Day and a Squats Day.

[ShooterX]

Oct 24 - Bizeps and Wrists

EZ Curl - 55x3, 75x3, 85x3, 105x3,125x3, 85x4x2

Rope Hammer Curl - 60x5x2, 80x6x2

Rev. PreACHER cURL - 45X8X3

Wrist Curls - 95x4x3, 65x4x4, 45x20x2

Oct 25th- ME Bench and Chest

1 Board Bench -
45x10x2
135x8
185x5
225x5
275x3
315x3
335x2
355x2
365
385
410
425

Reverse Green Bench - to Chest
425x3x3
445x2x2

Incline BB Press -
135x5
135x8
155x6
185x5
205x4
225x3
245x2
185x3x3

Pec Dec - 6 sets of 6

- 50 pound PR on 1 Board, i think thats the most i've handled RAW. Very Happy with that.
- Inclines felt very strange, havent done those in probably 10 years.

[Coke]

Great job on the bench Shawn!!

[ShooterX]

October 27th - Squats -

Box Squats -
135x5
185x4
230x3
280x2
320x2
340
360 (add Belt)
380
400
340x5
230x3

Leg XT- 2 sets
Leg Curl - 2 Sets

- Quick, Good Session. Squat feel like they are making my Back Stronger, down near the hips.

[ShooterX]

October 28 - Lockout and Speed Bench -

Bench - 45x8, 135x5,185x4

5 Board -
225x3
275x3
315x2
365x2
405x2
455
425x4
405x5


Speed Bench w/ Short Green Bands - 185x5x5

DB XT - 45x5,50x5,55x5,65x5
Pressdowns - 50x10,40x10,60x10

- Got it done in under an Hour, 2 PRs but realized i needed to pull back. This wasnt supposed to be a second ME Bench Day.

[Coke]

Fine back-to-back efforts dude.

[ShooterX]

October 28 - Back

#4Rack Pulls -
135x4
225x3
add 2 sets of Short Blue Bands -
135x3
225x2
315x2x2
405x2
Removed Bands and Went up to Hole #5 in Rack
405x5
495x3

Superset
Pullups - 4/3/2/1/2/2
Pulldowns - 160x4, 180x3, 200x2, 230x1, 170x4x4

Face Pulls - 140x6x3
DB Rows - 60x4, 110x5, 160x4, 180x2, 130x3, 110x3

- Was going to do more but had to get home for Real Life stuff.
- No PRs but a really heavy workout.

[ShooterX]

October 30 - Shoulders - 10 PM - Weight 270

Seated DB Press -
50x7
60x5
70x6
80x6
90 miss {cant clean the 90's to my shoulder}
80x9
85x6

#17Overhead Lockouts -
135x10
185x10
225x3
245x2
265x2
285miss
225x3x3

Laterals - 40x4,45x5,30x4,40x4x2,35x5x2

Trap Bar Shrugs - 135x20, 225x20, 315x15, 365x10, 225x30
Rear Delts - 6 sets of 6
Rope Face Pulls - 6 sets of 6

- Late Night Workout, was pretty great. Nobody in the gym at 10 PM on a Saturday night.

[ShooterX]

October 31 - Bizeps & Wrists

Alt. DB Curl - 40x5, 50x5, 60x4, 55x4, 45x4

Hammer Curl - 65x3, 75x3, 90x3, 70x4

EZ Curl - 55x7, 75x6, 95x5, 115x4, 135x3, 75x7

Wrist Curls - Different Kinds x 6 sets.

- Very Weird going to the gym just to do Curls. Sorta gay but Whatever.

[ShooterX]

November 1 - ME Bench -

Bench - 45x20, 95x10, 135x5, 185x3

2 Board Press -
225x3
275x3
315x3
335x2
355x2
375x2
395x2
405
430 - 35 pound PR

Denim Shirt 2 Board -
405x3
445x2
485x2
505- 50 Pound PR

Incline BB - 135x4,155x4,175x4,195x4,215x4, 235x4,255x6, 155x4, 135x4
Pec Deck - 8 sets of 6

- Dropping the Pec Dec and the Bicep Day. Pec Dec hurts shoulders in the bad way. And a Whole day of just Biceps just ain't right.
- I had maybe a few more pounds in me, fear has been stopping me i think.

[Cricket_Fire]

Damn!

[BULK_BOY]

Damn!

I second that.

Nice work Shaun. ;)

[ShooterX]

November 3 - Legs

Box Squat -
45x5
135x4
185x3
225x3
275x2
315x2
355x2 //add Belt
375x2

#16Rack Squat - Bar was at Sternum
315
405x2
495x2
585x2
675x2
405x4

Leg XT - 3x6
Leg Curl - 3x6

Pulldown Abs - 110x6, 120x6, 130x6, 140x5, 100x10

- Good little session, felt weird having that much weight on my Back. Much Respect for anybody that regularly Squats over 500.

[Cricket_Fire]

I have no idea what any of that means lol. Where did I say I didn't care about pr's?

[Cricket_Fire]

lol wtf, I meant to post that in my journal....

[ShooterX]

November 4 - Lockout & Speed Bench

Floor Press -
45x12
135x6
185x3
225x3
245x3
275x3
300x3
320x3
340x3
360x3
320x3
300x3

Rev Green Bench - DE
225x5
275x5
300x5x3

BB XT to chin - 65x5, 85x5, 105x5x2, 85x5, 65x5
Pressdowns - 15 sets of 3-6

- Arms felt awesome, but Elbow is starting to ache just a little bit.

[ShooterX]

November5 - Back

Barbell Row -
135x3
185x3
225x3
245x3
275x2
295x2
315x2
335x2
355x6


Close Grip Pulldowns -
140x4
150x4
160x4
180x4
200x4
220x3
240x3
180x4x4

Seated DB Snatch - 45x3, 55x2, 65x1x3, 75x2, 50x3x3

EZ Curl - 85x4, 105x4, 125x2

Standing Wrist Curl - 65x10, 85x8, 105x6. 125x4

- Weird workout, when i was lifting i was feeling great, but in between sets felt like i was gonna either Puke, **** my pants or pass out.
- Ate something today i should not have.

[ShooterX]

November 6 - Shoulders

#18 Overhead Lockouts -
135x4
185x3
225x2
245x2
275x2
295x2
305x2 -tied PR
275x5
225x3

One Arm DB Press - 70x4, 80x3, 90x2, 100, 110, 95x5
L - Laterals - 20x6, 25x6
Rotators - 5 sets

BB Shrug -
135x20
225x10
315x5
405x4
495x4
545x4
405x4
315x4
225x4

- nothing special, could have gotten a few PRs if i had known what the old ones were.
- Need more Shrugs

[BULK_BOY]

November5 - Back
- Ate something today i should not have.

Food poisoning........yum.:fart:

Still, the Rows are damn impressive mate.:bow:

[ShooterX]

November 8 - ME Bench

Bench - 45x15,135x3,185x3,225x2

3 Board -
275x2
315x2
355x2
365
385
405
425
445miss

Denim 1 Board - 445x1

- Thats it. Felt like ****. Dizzy and nausea. Spent 7 Hours at the Hospital waiting for my wife today.
- Quit workout even though i had alot more planned.

[ShooterX]

November10 - ME Back

#5Rack Pulls (at knees)
45x5
135x5
225x4
315x3
405x2
455
475
495
515miss

Pulldowns -
150x3
170x3
190x3
210x3
230x3
250x3
250x2
250x1
200x3x3

Standing Cable Pulls - 90x5,100x5,110x5,120x5
Fatman Pullups - 4x4

Hammer Curls - 70x3,80x3,50x3,60x3
Reverse Curl - 55x5, 75x4

- I love Back Day. Need more of this and less Delt work.

- SO much respect for you guys with Big Squats and Deads, my hips and Glutes are so weak on those Rack Pulls.

[ShooterX]

November 12 - Lockouts and Speed

Floor Press with Doubled Short Minis-
45x10
135x6
185x4
225x3
245x3
275x2
300x5
300x4
300x3
300x2
300

Speed Bench -
50x20
140x5
190x3x3
210x3x3
230x3x3
190x3x3

BBXT to Chin - 50x5, 70x5, 100x5, 120x5, 100x5, 70x5
BB XT to Behind Head - 70x5, 100x5, 120x5, 140x5, 100x5
Fatman Pullups - 5x5
Side Laterals - 35x5x2, 40x4x2

Pressdowns - 80x6,70x6,60x10,50x5,90x5, 70x5, 110x5, 60x5

- Great Session, lifted at 10:30 on a Friday night. The goofs were all out flexing in the Clubs so i had the Gym to myself.

[Cricket_Fire]

I'm usually working Friday night and we get a small surge around 8:00pm of people doing curls, getting ready to go out hahaha

Nice sesh. We gotta get one in soon

[ShooterX]

November 13 - Back Day

CSR -
55x5
80x5
100x5
125x5
145x5
155x5
145x5
165x5
100x5

Rope Face Pulls - 50x6, 70x6, 80x6, 60x5x5
Bar Face Pulls - 100x5x3, 140x5x3

Trap Bar Shrugs -
135x10
225x7
315x5x3
405x4x2
315x10
225x10
225x4x4

DB Curl - 50x4,45x4,40x4

- Lifted at Midnight, had to walk in the rain about a Mile, because UFC pissed me off. I wasted my night watching that crap instead of going to the Gym earlier. Im sick of watching guys fight who are smaller than my Meals.

[ShooterX]

November 15 - ME Bench

Bench - 45x15, 95x10, 135x5

#11Lockouts - 225, 315,365,405,425,455, 475miss

Single Ply 2 Board -
405x5
425x3
455x3
480x3

BB XT to Chin - 45x5, 95x5x2, 85x5x2, 65x5x2
Pressdown - 60x8, 80x5, 100x4, 70x5
Side Laterals - 30x6x2, 40x4

- Lockouts were about 8-10 Inches Range of Motion.
- was Sweating like a Whore in Church, and it wasnt that warm in the Gym.
- This was the first time Ive done Max Effort Bench, the day after Wrestling. Won myself a Championship Belt.

[ShooterX]

November 16 - Back

BB Row -
135x5
185x4
225x3
275x3
315x2
335x2
365
385
405
315x4
275x3
225x3

CG Pulldowns -
160x4
180x4
200x4
220x4
240x3
220x3
200x3
180x3
160x5x3
140x4x2

BB Shrugs - 135x4,225x4,315x4,405x4,495x4,585x4,495x4,405x4,315x4
Reverse Curl - 65x3, 85x3, 65x4, 45x4
Pulldown ABs- 140x5, 120x7, 100x10, 80x8
Rope Face Pulls - 3 sets


- Did Barbell Rows from the Floor for the first time in Years, didnt like them.
- Dont feel like my Upper Back is getting enough work.

[ShooterX]

November 19 - Lockouts and Speed -

Bench - 45x15x2, 95x10, 135x5, 185x3

5 Board - 225x4, 315x4, 405x4, 430x4, 450x3, 405x4, 315x4

DB XT - 50x8x2, 65x6

DB Press - 30x30, 25x25

- Feeling really ****ty, need more GPP and Cardio.
- Being a Bench Specialist and Part time Pro Wrestler is pointing out all the weaknesses in my Back and Hips. Walking like a Zombie tonight.

[ShooterX]

November 20 - Back

CSR -
55x5
100x5
110x5
155x5
165x5
200x5
175x5
155x5
110x5

Fatman Pullups - 3 sets of 6
CSR Shrugs - 155x8x2, 110x8x2
Pulldowns - 140x12, 150x6, 160x6, 170x5,180x5,190x4, 200x4
Rev. Curl - 65x5, 85x4, 105x3, 65x6, 45x4

Rope Face Pulls -2 sets
Rear Delts - 2 Sets

- Really great Session, just putting in Work and getting Volume.

[ShooterX]

November 22 - Core Day

Box Squat with Buffalo Bar -
55x5
145x5
195x4
235x4
285x2
305x2
325x2
345x2
365x4
235x3

RDL -135x6, 185x6, 225x6
Pulldown Abs - 100x8x2, 120x8x2, 140x4
Neck Harness - 25x12, 35x12, 45x8, 25x10

- Gonna start having this Core Day once a week - Box Squat or Good Mornings, plus Abs, Neck, Fingers, whatever.

[Cricket_Fire]

You gonna make it to Waterloo?

[ShooterX]

You gonna make it to Waterloo?

still no job, no extra money

[Coke]

still no job, no extra money

Wish you the best with that man, I just came out of that bull**** and know what it's like firsthand.

[ShooterX]

November 23 - ME Bench

bench - 45x20
#12 Lockouts -
135x3
225x2
315
405
455
495
515x2
535

Shirt 1 Board - 405x3, 425x3, 445x3, 465x2

DB XT - 50x8, 65x6, 75x5, 40x15
BB Incline - 135x5x2, 185x4x2

- Decent Session but i could have gone Heavier.

[ShooterX]

November 24 - Back Day ME

#4Rack Pulls - Mid Shin -
135x3
225x3
315x3
365x3
405x3
455x2
315x3
225x3

Rear Delts - 5 sets of 8

Pulldowns - 140x5, 160x5, 180x4, 200x4
Cable Rows - 150x9, 190x5, 220x5, 250x5

Hammer Curls - 50x3, 65x3, 80x3, 90x3, 100x3

#7 Rack Pulls - 4 inch Range of Motion
315x2
405x2
495x2
585
605
675
585
495

Bar Holds for time - 405, 315, 225, 135 one-handed

- Had to use 675 because Keenan did today. Even though he did it from Shin Level and I did it for about 4 inches with Straps.
- Was close to some PRs but didnt know what numbers to beat.

[BULK_BOY]

At least you did the 675. Good job.

[ShooterX]

November 26 - DE Bench

Bench - 45x25, 135x8
4 Board -
225x5
315x5
335x5
355x5
375x5
395x5
415x3

Green Band Bench - 135x3x4, 155x3x4

BB XT to Bench - 95x5, 115x6, 135x5, 155x5
BB XT to Chin - 115x7, 95x8, 65x15

Laterals - 40x5,40x4,40x3,30x4x2
Pressdowns - 9 sets

- Was planning to just work 315 on the Boards for a bunch of reps (5x5) but every set felt Light until it got to 400.
- Tricep work is feeling good, but my elbow is starting to feel tender from doing Lockout work and Heavy ME Work in the same week.

[ShooterX]

November 27 - Light Back

CSR -
45x10
90x8
135x6
160x4
170x4
180x3
190x3
160x4
135x4x2
90x4x2

Close Grip Pulldowns - 150x5x2, 170x5x2, 190x5x2

BB Shrugs - 135x15, 225x10, 315x8, 410x6, 500x5, 405x10, 315x8x3

Hammer Curls - 50x3x6sets

Muscle Snatches - 95x7, 115x5, 135x3, 155x2

Vogelpohl Pulls - 100x6x4, 80x5x2

- Felt Great, Gym was completely Empty with the Lights out when i got there.
- Back Work always feels light lately, but this time it was supposed to.

[ShooterX]

November 29 - Core Day - -

Good Mornings - 135x5, 185x5, 225x4, 275x4, 315x3, 225x3x3, 135x4

Decline Situps - 7/6/5
Pulldown Abs - 120x10x2, 90x8x2

Neck Harness - 25x20, 35x8, 45x6, 30x8, 20x8

Reverse Wrist Curl - 45x10x3

- Felt like a quick easy workout, just wanted some work in, nothing Heavy.

[ShooterX]

November 30 - ME Bench

Illegal Wide Bench -
45x30
95x5
135x6
185x6
225x6
280x6
300x6 - 15lb PR

Incline DBs - 60x8, 75x5, 90x8

Incline DB XT - 45x8x2, 40x6x2, 35x6x2, 55x4x2

Laterals - 30x4x4, 25x4x4

DB Press - 45x20
One Arm Press - 60x12, 35x22

- Felt really good, Lighter ME Bench day was easier on my Elbow.

[ShooterX]

December 2 - Back And Traps

#6 Rack Pulls - Above the Knee
135x4
225x4
315x3
405x3
455x2
495x2
585
635
655x3

Pulldowns - 170x4x2, 210x10, 230x3x3

Seated DB Snatches - 55x5, 75x4, 85x2

DB Curls - 45x4x2, 55x3x2, 65x2x2

Rope Face Pulls - 60x8x3, 80x5x2

DB Shrugs - 120x4x4, 85x8

Rear Delts - 5 Sets

- Felt real good, Dumbell Snatches were fun. Id like to be able to throw 120 Dumbell up over my head.
- Rack Pulls were stressful but only the last 2 sets felt Hard.

[BULK_BOY]

Now THAT'S some Heavy DBs! Nice work Shaun.

[ShooterX]

December 3 - Lockout and Speed Bench

Bench - 45x12, 135x6

6 Board -
225x3
315x3
405x3
455x3
405x3x2
315x3x2

BB XT to Chin - 95x8x2, 85x5x2, 65x5x2

Pressdowns - 50x25, 70x10, 40x5, 80x5

- Had to cut it short, Wife needed to get woke up for Night Shift.
- Could have set a couple PRs, but goal was only to Put in WORK.

[Cricket_Fire]

Solid session

[ShooterX]

December 5 - Core Day

High Box Squats - 2 45's on top of my normal Parallel Box
135x4
185x3
225x2
275x2
315
365 - Added Belt
405
425
445
455
405x3

RDL - 135x4, 185x4,225x4,275x6

Cable Crunches -90x6, 100x5,110x5
Pulldown Abs - 100x4x4
Neck Harness -20x15, 30x12x2

- Squat felt completely different being maybe 3 inches higher than usual. Really felt it in my Hips as I almost got to the top. So weak in my Hips and Glutes.
- Trying to decide if i wanna drop Speed Bench, my elbow is feeling like crap and that is the main change I have had lately. Instead of Speed Work make it just Lockout day.

[BULK_BOY]

You going to WaterLoo on Saturday?

[ShooterX]

No, i got a Christmas Party with the Family. I want to be there real bad though.

Compete - Full Meet. Just dive in with both feet.

[Kiff]

Some huge bench numbers in here mate nice work, hope the elbow recovers ok!

[ShooterX]

December 7 - BACK

Barbell Rows -
135x10
185x8
225x5
275x4
295x3
315x2
335x2
365x2
385x2
315x6
225x5
135x5

CG Pulldowns - 130x5,150x5,170x5,190x5,210x5,160x5,140x5

Reverse Curls - 45x6, 55x6,65x6, 45x8

Trap Bar Shrugs - 135x8, 225x8, 315x8, 405x10, 315x5,225x5, 135x6x4

- Felt Weak as a little Kitten today. Those 385 Rows were supposed to be last Warmup before a real set with 405, but they felt Heavy as hell.

[Cricket_Fire]

Niiiiiiiiiice. Big back ftw

[ShooterX]

Niiiiiiiiiice. Big back ftw

Never good enough for me. I wanna be Rowing 500 and it feel easy.
Not enough Food in my System also.

[ShooterX]

Decmeber 10th - ME Bench

Illegal Wide Bench -
45x10
135x4
185x6
225x6
275x6
305x6

BB Inclines -
45x4
155x5
175x4
195x3
215x2
235

Seated DB Press - 65x17, 40x25

DB XT - 45x8x4, 35x6x2
Pressdowns - 3 TripleDrop Sets.

- Felt good, my Triceps were swollen almost as much as my Belly.
- Cannot take 3 days off for no reason, my mind was going Insane on me.

[ShooterX]

December 13 - Speed Bench

DE Bench-
45x33
95x10
135x3
185x2
205
225
245
265
275
295
315
335 - slowed down
295
275
245
225

BBXT to Bench - 95x5x3
BBXT to Chin - 95x4x3
Pressdowns - 50x7, 60x7, 70x7

Side Laterals- 35x5x3, 40x4x2

- was going to do Back Work since ive missed a few days this week, but the gym was feeling way too gay tonight with all the Curls going on.

[BULK_BOY]

Nice Bench volume though...........

[ShooterX]

December 15 - Back Day

CSR - 45x5,90x5, 135x4,180x3,205x2,225,235, 180x7

Pulldowns -
140x12
170x6
190x4
210x4
230x3
250x3
270x2
200x4

Hammer Curls - 45x3,50x3,55x3,60x4,70x2,85x2

- Less than an Hour, the Gym was almost empty. So Awesome.
- Training with a veteran of Decades of Powerlifting tomorrow, i hope he likes my Denim Shirt.

[ShooterX]

December 16 - ME Bench

Bench - 45x8x2, 135x3, 185x3, 225x3,275x3

2 Board -
315x3
365x3
385x2
405x2

Denim Shirt 2 Board -
405x4
455x3
475
465x2

DB XT - 40x5,45x5,50x5,55x6,60x5,65x5
Pressdowns - 60x5x5

Laterals -35x5x4

- really nice workout, trained with a local guy who has been competing for 25 years, and he wants to follow my plan. Letting me lead the way.

[Cricket_Fire]

That's sick. I've got a training partner here now too (54 year old lady, pulled 180 in Waterloo last weekend). Team Lift More Weight~! is growing

We need to get a session in before Christmas, been too long

P.s. you should do Waterloo in June, I know how much you love raw lifting ;)

[ShooterX]

Keenan, you need to get a workout in with Kevin, dude has been competing for like 27 years, has alot of cool toys you would like. Might be using the Westside Zercher Harness next week.

December 17 - Squats

Low Box Squats - below Parallel
45x4
135x3
185x3
225x2
275x2
315x2
325x2x7

Pulldown Abs - 80x8, 100x6, 120x6, 90x8

- Default PR on Squats because I never thought i would do Low Box Squats.
- Probably gonna train with the Old-Timer twice a week, we might even have a third guy so we can do Boards and have a lift-off guy.

[ShooterX]

December 20 - Traps

BB Shrugs -
135x6
225x5
315x4
405x4
455x5
505x4
405x4x2
225x5

CSR - 90x6,135x5,175x4185x3,195x5,135x3x3

Rope Facepulls - 60x5x5, 90x4x2

Rear Delts - 5 sets

Hammer Curls - 55x2,65x2,75x2,85x2,50x4x2

- Chest Supported Rows were feeling Crazy Strong today, thought I hit a PR but didnt.
- Shrugs felt Off, just didnt feel right.

[Cricket_Fire]

Let me know your Christmas plans soon so we can figure out a day to get a workout in. I'm only working Wednesday/Thursday the next couple weeks, and only have Christmas stuff the 25th/26th

[ShooterX]

my only plans are 25th and 26th.

[ShooterX]

Dec. 23 - Light Bench

Close Grip Floor Press -
45x6
95x4
135x3
185x3
225x3
245x3
265x3
285x3
305x3
325x3
345x3
285x3
245x3
225x3

Chaos Bench - Weights hanging from Bands on Bar
155x10x3

BBXT to Chin - 65x8, 85x5
Tate Press - 35x5x2
DB XT - 30x10
Side Laterals - 25x4x4, 40x2x2


- The Chaos Bench was working my Pecs really hard, might have been the fact i was doing 10 Reps.
- Floor Press felt AWESOME, but this was a light day so didnt chase any PRs.

[ShooterX]

December 26 - Back

Barbell Rows -
135x5
185x5
225x5
275x4
315x3
365x2
415
365x5
315x4
225x3

Pulldowns- 150x4,170x4,190x4,210x3,230x3,200x3,180x3,160x3, 140x4x2

Hammer Curls - 40x4,50x4,60x3,70x3,80x2,65x3

- Skinny Punk using the Tampon to do Squats with 155 and barely bending his Knees was really pissing me off. You know why its called a Tampon, Its because its for Pussies.
- Didnt help that ive been drinking for 2 days because of Christmas. I was sweating Alcohol.

[ShooterX]

December 28th - ME Bench

3 Board -
135x7
185x5
225x4
275x3
315x2
335
365
385
405x2
430

1 Board w/Denim Shirt
410x5
430
450
470
500

DB XT - 50x6, 60x5, 40x6
BBXT to Bench - 45x10x3, 65x6x2

1 Arm DB Press - 100x4, 110x2, 90x9
Pulldowns - 160x6x4

- Great Session, felt really Strong. PRs for the end of the Year.
- Got 10 reps with right arm but only 9 with the Left with 90 on One Arms.
- Extra Lat Work is a nice idea to get in more WORK.

[Cricket_Fire]

Very solid session

What're you doing Friday?

[ShooterX]

Max Effort Bench of Course, it's the last day of the Year. Need a PR

December 30 - Upper Back and Rear Delts

BB Shrugs -
135x8x2
225x6x2
315x5x2
405x4x2
455x3x2
315x4x2
225x8

Bar Face Pulls - 140x12x3, 160x10x3, 120x6x2, 100x5x2

Hammer Curls - 65x4, 75x4, 40x4

Rear Delts - 4 sets of 16

a few Curls

- Quick and Easy, the Higher reps felt god in the Upper Back for a change of pace.

[BULK_BOY]

- Quick and Easy, the Higher reps felt god in the Upper Back for a change of pace.

Looked like you were doing cardio again.

:)


Happy New Year Mate!

Good Luck on your PRs.:ninja:

[ShooterX]

December 31 - ME Bench

Bench - 45x8x2, 135x3x2

Rev.Green Bench -
185x3
225x3
315x3
365x3
405x4
455
495

Rev Green 2Board w/ DBL Rage X -
545x3
605x2
655miss at Lockout.

DB XT - 45x5x4

- Thats it, the last Workout of 2010. Had more than 600 in my hands, plan to do that alot more in 2011.

[Cricket_Fire]

A well planned training cycle, a few lbs weight gain to fill out that rage-x a little more, and I really think you can take 600+ in a meet in 2011

[ShooterX]

January 3 - DE Bench

#11 Lockouts - 6-8 inch ROM
135x10
225x10
315x10x2
365x2

Speed Bench w/ Cambered Bar, 2 Minis per side, and 2 Board -
135x3x8

BB XT - 45x5x2, 65x5x2, 85x5
Tate Press - 40x6x2
BB Press - 135x3, 155x2, 175, 195

- Higher Reps made me tired, Sore and feel injured. Not Good
- Didnt like the Cambered Bar.
- Accessory work is gonna be Light all year but Progressive very slowly. Adding weight without straining.

[ShooterX]

January 5 - Squats and Back

SSB Squats to Soft Box -
90x5x2
180x5
275x3
341x3
407x3
451x1
471x1

CSR - 100x6x2, 190x5x2, 270x4x2, 190x4x2, 100x4x2

Pulldowns - 240x3, 220x3x2, 200x3x2, 180x4x2

Pulldown Abs - 100x6, 80x6, 70x6

- Good workout with my Master Lifter friend in his Garage with all kinds of cool equipment. And Kilo Plates.

[Cricket_Fire]

Very solid squats.. full meet time

[BULK_BOY]

:withstupi:

(Keenan is not stupid though.....)

Squats numbers are moving up nicely Shaun. :thumbup:

[ShooterX]

January 8 - ME Bench

Bench - 45x8,95x5,135x3

Rev. Green Bench -
185x3
225x3
315x2
405x2
430
450

DBL Rage X - 2 Board - 405x4, 455x2, 495

Seated One Arm Press - 60x5, 80x4, 50x20

- Felt Awesome to not struggle with 495 in my DBL Shirt. 2011 is the year I make 500 pounds a common working weight.

- got my 13 year old step-son ready to try his first Bench Meet. Training for 6 months to get ready to be like Me.

[ShooterX]

January 12 - Back

Barbell Shrugs -
135x8x2
225x5x2
315x4x2
405x4x2
495x4
405x5
315x5
225x4
135x4

Dumbell Row - 60x7x2, 110x5x2, 130x4x2,150x3x2

Reverse Curl - 45x4x4

- Back at Home training on my own equipment. Re-start at the beginning of the Year. Forget Old PRs, and Set new Ones based on current bodyweight and condition.

[BULK_BOY]

Sweet Rows mate! Time to get that 600.

[ShooterX]

January 14 - Triceps

Rev. Black Bench - 135x4, 225x2,315x2

BIG Triceps - Shirted, Rev. Black Bands, 4 Board -
405x2
495x2
545x2
565x2
585x2

Tricep XT to Chin - 45x6, 65x5, 75x4x2

- Planning to Shirt up and Handle Heavier weights more often this year
- 2011 is the year I break through a Barrier and hit a respectable Meet Bench.

[Cricket_Fire]

How's the new place bro? You start a farm yet ;)

[BULK_BOY]

January 14 - Triceps
- Planning to Shirt up and Handle Heavier weights more often this year
- 2011 is the year I break through a Barrier and hit a respectable Meet Bench.

Amen! :thumbup:

[ShooterX]

January 15 - Back

Rack Pulls - at Knee Cap
135x5
225x4
315x3
405x2
500x1
405+2Minisx2x2

Face Pulls - 3 sets of 10

- Volume is down, but frequency of Sessions is going up. Also planning on lifting alot Heavier.

[ShooterX]

January 17 - Squats

Bench Squats -
135x4
225x4
275x3
315x3
365
385
405

- Back in my Home Gym, so the only Box available is the Bench.
- Probably an Inch or so above Parellel, but who care I never plan on competing in the Squat again. Just want strength for Leg Drive in my Bench.

[BULK_BOY]

At least you've got a Home Gym. Bastard.

[ShooterX]

January 18 - Bench

Pulldowns - 4 sets

Bench - 135x4,225x3,275x2,335x3

Single Ply 3 Board -
365x3
425x3
455

RAW 3 Board - 315x6, 225x10

Pressdowns - 8 sets of 4

- Great little Workout, starting to track PRs based on the year 2011.
- Might have a third guy to help hold Boards and Spot.

[Coke]

At least you've got a Home Gym. Bastard.

No joke, didn't know you had it like that, lol.

[ShooterX]

January 20th - Back

Barbell Row -
45x6
135x4
225x3
315x2
335x2
355x2
375x2

BB Shrug - 155x6,175x5,195x5,215x5
EZ CURL - 45x4,65x4,75x4,95x4x2
Wrist Curl - 135x4, 95x4x2


- Nothing unusual, Lifted Kinda Light since my Stepson was trying to do Squats and stuff with me.

[BULK_BOY]

Ya, Kinda Light........

[ShooterX]

January 21st - Triceps -

CG Bench - 45x4, 135x3, 185x2

Rev Black Bands CG Bench - 225x2, 315x2

Rev. Black, DBL Shirt, 3 Board -
405x2
500x2
550x2
570x2
600x2

EZ XT - 85x6x2, 65x6

- Really feel like im gonna hit some big Numbers in 2011.
- Using 600 with only my little 13 year old, 100 pound stepson to spot me feels like im doing OK.

[ShooterX]

January 24 - Bench

Bench - 45x8, 135x5,185x4,225x2

Single Ply 2 Board -
315x2
405x2
455x2
475

Overhead Pin Presses#12 - 135x3,155x3,175x3
Chins -3/2/1/2/1
Neck Harness - 10x5, 35x6,45x5,35x4, 10x12

- Never gonna do pin presses from that Hole again, bar was on top of my head.
- Shirt Work was not a Maximum Effort, Touching in Single PLy isnt really an issue. Just putting in work with over 450 every week and slowly buil ding to 600.

[ShooterX]

January 25 - Squats

Bench Squat -
135x5
185x4
225x4
275x2
315x2
365x3

RDL - 135x8, 185x6

Suitcase One Arm Pulls - 135x2, 155x2, 175x2

- I think i might have found a new favourite Lift that isnt Bench related.

[Cricket_Fire]

Which one?

[ShooterX]

One Arm Rack Pulls

[ShooterX]

January 27th - Triceps - AM Session

CG Bench -
135x5
185x4
225x4
275x2
315x4

Rev.Green- 315x2, 365x2

Rev.Green, DBL Shirt, 4 Board - 405x2,500x2,550miss,500x2

Rev.Green, DBL Shirt, 3 Board - 500x2

Pressdowns - 6 sets

- Everything was Close Grip and 550 was maybe 2 inches from lockout.

[ShooterX]

January 27th - Triceps - PM Session

#7 Lockouts - about a 4 inch ROM
135x8
225x8
315x6
405x6
495x4

JM Press - 105x4,85x4,65x4,45x4

- Trying to learn the JM Press, not very nice on sore Elbows.
- Second session of the day, my Stepson like it when we Lift together.

[Cricket_Fire]

Gonna make it out Saturday? Probably lift around 2

[ShooterX]

I cant promise Keenan, wife and kid have plans and we only have One vehicle.

Jan. 28 - BACK

CHINS - 2/3/3/2/1

Barbell Rows -
135x3
225x3
275x3
295x3
315x3
335x4

Hammer Curls - 60x4x2, 80x3x2

- Quick nothing Special workout, my elbow is in really bad shape. Always Hurts.

[ShooterX]

February 1 - Bench

Bench - 45x7, 95x5, 135x3, 185x3, 225x2, 275, 315

Denim 3 Board - 405x3, 455x2, 475, 500, 445x3

CSR - 5 Sets
Pressdowns - 4 sets

- Elbow is in Awful Shape
- That last set with 445 was trying for 4 reps but instead it cam crashing down on the pins and dumping onto the floor. Loud Noise.

[ShooterX]

February 2 - Pressin'

Overhead Lockouts #14 -
135x5
185x4
205x3
225x2
245x1

CG Bench w/ Chains
135+66 in chainsx3
135+90 in chainsx3
135+144 in chainsx3
155+144 in chainsx3

Band Abs - 5 set of 10
Chins - 2/2/1/3/2/1

- Just pumping Blood into the Elbow and maintaining my Pressing muscles.

[BULK_BOY]

February 2 - Pressin'
- Just pumping Blood into the Elbow and maintaining my Pressing muscles.

That will never happen till you up the reps.....to like 15 or something.:)

[ShooterX]

February 3rd - Back

Chins - 3/4/2/2/3/1/1/1
BB Shrugs - 135x5, 225x4x2, 315x4x2, 365x4x2, 225x4x2

One Arm Rack Pulls - 135x3, 150x2, 170x1

EZ Curl - 75x5, 95x5,95x4,95x3x2, 115x2x2
Wrist Curl - 75x8x4
Neck Harness - 25x8x3

-Bodyweight -262 - Scary Low

[Cricket_Fire]

Bench 2:00 tomorow?

[ShooterX]

February 5 - Triceps

Bench -
45x5x2
95x3
135x3
185x3
225x2
275x2
315
350

Reverse Greens - 365x5, 405x5,445x2

Reverse Green, Shirted, 3 Board -
455x2
495x2
545x2
560

#4 Lockouts - 135x5,225x4,315x4, light reps with 225 and 135.

- Elbow pain is still a major issue but Heavy Weight feels like something i need to continue to handle.

[ShooterX]

February 7 - Back

Rack Pulls -
135x6
235x4
325x4
415x2
465x2

BB ROWS - 325x5, 235x6x2, 135x4x2

EZ CURL - 75x6, 95x3x3, 75x3x2

Band Abs - 3 sets of 12

- That last set of Rack Pulls was difficult.

February 8 - Bench

Bench with Mega Bar - 45x4, 135x3x2, 185x3x2

Bench - 225x3, 275x2, 315, 365, 370

Denim Shirt - 2 Board - 405x3, 455, 475miss

Denim Shirt Full Range - 405, 420

Floor Press with Megabar - Worked up to 185x3

- Set a bunch of PRs but Im pissed about the Shirted 2 Board miss.
- I get almost nothing from this Denim Shirt.

[Cricket_Fire]

What is megabar? Sounds badass

How's the elbow? I was thinking.. any chance it could be a bicep/tricep imbalance problem... maybe just need more curls haha

[ShooterX]

Megabar is i think the New York Barbell version of the Swiss Bar. Handle are straight, one set wide one set close.

http://www.newyorkbarbells.com/splbars1.html

[ShooterX]

February 10 - AM Workout

#13 Overhead Pin Presses - (right on top of Head)
135x3
155x2
175
195
215
235
175x5
135x5

Rear Delts - 10x10x5
Band Abs - 5 sets of 12

- Wider grip on Overheads really takes pressure off the elbow and hit the Delts.
- PRs are good to keep me pushing the right Lifts up. BUT are not here for me to brag. I have no Ego.

[ShooterX]

February 10 - PM Session

Bench Squat -
135x3
225x3
315x2
405x3
430

BB Shrugs - 135x4, 225x4, 315x4

One Arm Rack Pulls - 135x3, 160x2, 180, 200

- 2-a-day feels good when i have the time.
- A Squat PR, I might try and set a few more of those.

[ShooterX]

February 13 - Triceps

Bench - 45x10,95x5,135x3,185x2,225x2,275,315

Reverse Greens - 315x2, 365x2, 410x3

Rev. Greens, Shirted 4 Boards, Close Grip -
460x2
500x2
520x2
540x2
560

#6 Lockouts - 405x4x2, 315x4x2, 225x4x2

Bodyweight 265. Shirt felt very Loose.
- Session was at 1 AM after the Fights on Showtime. Been so Busy that havent had any time to myself to Lift.

[BULK_BOY]

Congrats on the PRs bro. Keep it up.



Somebody has to. ;)

[ShooterX]

February 15th - Bench
Bodyweight - 265

Bench -
45x15
115x4
135x4
185x3
225x3
275x3
315x2
350x2

Denim Shirt 1 Board -
405x3
455x1, missed second rep
475miss

Denim - full range - 425

#13Overhead Lockout - 135x3,155x3,175x3,195x3,215x2, 175x2

Pulldowns - 140x10x2, 160x7, 200x5

Seated DB Snatch - 50x3, 80x1

- Felt like crap, Denim Shirt is too loose at this low Bodyweight.

[ShooterX]

February 16 - Back

Chins - 3/2/1/2/2/1/1/2/1/1

Rack Pulls -
135x3
225x3
315x5
365x2
add straps
405x4
455x3
475x2
510

BB Row - 335x3x3
EZ Curl - 45x4x4, 65x3x3, 65x6x2
Pinch Gripping Plates - lotsa sets
Band ABs - 4 sets

- Feels real good Pulling Heavy weights. No Belt, No Shoes.
-Rack Height is right at the Knees.

[NickAus]

Been a while........looking good!!

[ShooterX]

thanks Nick, im trying.

February 17 - Triceps

CG Bench -
45x12
95x5
135x4
185x3
225x2
275
315
345
365
380

Rev. Green Bench - 255x4, 345x3, 435x2

#7 Lockouts - 2 inch ROM
315x4
405x4
495x6
545x3

- Good little workout, elbow pain was less than usual.

[Cricket_Fire]

Wow big closegrip. Raw strength looking like it's near the best it's been

[ShooterX]

February 21 - Raw Bench

Bench - 45x15, 135x5, 225x12, 275x2, 320x5

5 Board - 320x5, 370x3

6 Board - 410x4, 440x3, 335x12


- ****ty feeling, Been sick for 3 days.
- Was supposed to be Back Day, but if im gonna comeback from being sick it better be Bench Day.
- If i tried to Squat i probably would have fallen over.

[ShooterX]

February 22 - Back

RackPulls - No Straps
155x3
245x2
335x2
385 - Clean Grip PR
425 - No Straps PR

BB Shrugs -
245x4
325x4
425x6
445x5

DB Rows - 50x5, 110x5, 160x5, 180x3, 150x2, 110x2

EZ Curl - 45x4x4
Rev. Curl - 45x6, 65x5, 45x5
Band Abs - 5 Sets

- Not bad. Wanna get my Clean Grip Rack Pulls up a little bit to at least 405.

[ShooterX]

Feb 23 - Back Again

Good Morning -
45x6
135x3
185x3
225x3
245x3
265x3

BB Row -
225x4
275x4
295x3
315x3
335x3

One Arm Pulls - 135x2,155x2,185x2, 205

Wrist Curls - 4 Sets
Neck Harness - 5 Sets

- 205 on One Arms just wouldnt balance right. Really pissed me off.

[ShooterX]

February 24 - Triceps

Bench -
45x20
95x10
135x4
185x3
225x2
275x2
315
365
395

Reverse Black Bench - 365x4, 425x2, 445

Reverse Black, Shirted, 4 Board -
465x2
500x2
560x2
610x1
600x2

- Cut it there because Supper was ready. Damn poor timing.

[Cricket_Fire]

Niiiiiiiiiiice

[ShooterX]

February 25th - Extra Workout

#6 Bench Lockouts -
135x5
225x4
315x3
405x2
495
500
225+Greensx 4

Box Squats - 135x3,225x3, 275x3, 315x5

- Intended to do a bunch of Back work, but Friday is a busy day.

[BULK_BOY]

500 Check. I wanna see 525 next week.

[ShooterX]

March 1- Bench

Bench -
45x10x2
95x4
135x4
185x4
225x3
275x2
315
365

DBL Shirt 3 Board -
365x3
425x3
475x2
515
500x2

DB Shoulder Work - 5 sets
Pulldowns - 3 Sets

- Excuse number #1 - Wrestling on the weekend left my Chest looking like Hamburger, and i smashed my injured Elbow into the Ground real hard.
- Excuse#2 - My shrinking Bodyweight is making my Shirts Looser all the time.

[ShooterX]

Mar 2 - Back

Rack Pulls - No Straps / Clean Grip
135x4
225x4
315x2
365x2
385x2
405
405x4 -Straps
315x4 -No Straps
225x3

DB Row- 60x4, 80x3, 110x3, 140x12

EZ Curl -45x3x3,65x3x2,85x3x2,105x3x2,65x4x2
Decline Situps - 8/6/4/3/2

- Alternated between Normal grip and Reverse grip on Curls, just wanna pump blood into the elbow.
- Rack Pulls with a Clean grip limits weight lifted but strengthens my Grip.

[BULK_BOY]

Ahhhhh Rack Pulls. Can't wait. :)

Heal up fast bro.

[ShooterX]

Mar 3 - Triceps
Bodyweight 263

Bench -
45x20
95x5
135x4
225x2
315x2
355x2

Reverse Black Bench -
385x5
435x2
455

Shirted Rev.Black, 3 Board -
495x2
545x2
565x1
565x2 added Mini Band.

Side Laterals - 10x6x4, 20x5x2
#5 Lockouts - 135x5,225x4,315x3,405x2, 315x7

-There is something really wrong with my Program, Shirted Bench keeps going down while my Raw numbers go up. The reverse of what my goal is.
- Bodyweight is a huge factor, Shirts are getting looser.

[Cricket_Fire]

What's your weight at?

Are you still thinking of doing June? Improving raw isn't all bad if you'll be competing in it :D

[ShooterX]

down to 263ish, i wanna hit 600 in 2011, June is mostly about my stepson- if i hit 400 RAW, good enough.

[ShooterX]

March 5 - Back

Chins - 2/3/2/1/1/2/1/1

BB Rows -
135x4
225x4
275x4
315x4
335x5
355x2
375x2
315x2
225x2

EZ Curl - 75x3, 95x3, 120x4x2, 130x3, 95x8

Band ABs, Russian Twists, and Swings - lots

- My legs are sore after this workout. Weird.
- Need to get stronger in my Rows, Big Back!!

[ShooterX]

March 7 - Traps and Rear Delts -

BB Shrugs -
155x10
245x8
335x5
425x3
445x3
535x3
335x4x2
245x4x2

One arm Rack Pulls - 155x4, 175x2, 195x1x4, 155x1

Face pulls - greenx6x5
Rear Delts - 10x8x5

Bands Abs -4 sets of 10
Barbell Crunches - 10 sets of 4

- getting hard to balance the Barbell on One Arm Pulls, may switch to using the Rolling Thunder. The Barbell looks cooler, but I want strength not a balancing act.

[ShooterX]

March 8 - Shirted Bench

Bench - Comp. Grip
45x30
95x10
135x5
185x4
225x3
275x2
315
335
355
380

DBL RAGEX - Triples
340x3 - last rep touched
360x3 - all reps touched
380x3
400x3
420x3 - everything touched

6 Board - 160x15, 250x10, 340x5

- YEAH, first time ever touching in this Shirt. I will celebrate rather than thinking about my new Low bodyweight of 260 and how Loose my shirt is.

- gonna do 3 weeks of triple, 3 weeks of doubles, and 3 weeks of Singles- trying to touch on every set. It tsakes a minimum of 360 to touch.

[Cricket_Fire]

Sick workout

[ShooterX]

March 10 - BACK

DB Rows -
65x5
115x4
135x4
155x8

Chins - 2/2/1/1

EZ Curl -55x7,75x5,95x4,115x4, 115x3,95x3,75x3,55x3x3

Decline Situps - 10/7/5/3
Bench Crunches - 4 sets of 6

-Nothing Special, but lifting heavy weights into my Gut after eating a Big supper kinda sucks.

[BULK_BOY]

March 10 - BACK
-Nothing Special, but lifting heavy weights into my Gut after eating a Big supper kinda sucks.

Yup.:nod:

[ShooterX]

March 12 - RAW Bench

CG Bench -
45x40
135x3
185x3
225x2
275x2
315x2
360x2

1 Board Bench -
315x5
340x3
275x6
225x6
135x6

BB XT - 45x4x4, 65x3x2, 45x8x2
Laterals - 10x4x10
BB Fronts - 45x3x3

- Extensions still tear up my Elbow, i think i have to eliminate Extensions completely.
- PRs were tough but good.

[Coke]

Damn dude, exceptional close grips!!

[BULK_BOY]

Damn dude, exceptional close grips!!

The man has some Triceps I tell ya.:nod:

[ShooterX]

March 14 - Traps

Face Pulls - 4 sets of 8
Rear Delts - 10x6x5

Rackpulls -
135x5
225x4
315x3
405x2
460
495

Rolling Thunder - worked up to 100x2
Band Abs - 4 sets of 7
Neck Harness - 2 sets

Swings - 10x5,20x5,30x5,40x5

- Great little Trap workout.

[Cricket_Fire]

Sick presses

Almost warm enough to throw kettlebells all over your back yard

[ShooterX]

Sick presses

Almost warm enough to throw kettlebells all over your back yard


For sure, Mike is back in it, came out for Trap day today, back tomorrow for Bench.

[ShooterX]

march 15 - BENCH

Bench -
45x20
95x6
135x2
185x3
225x2
275x2
315x2
340x2

DBL RageX -
365x3
385x3
405x3
435x3

5 Board - 390x10

- nothing more had too many bodies in the gym today.

[ShooterX]

March 16 - Back Day

BB Rows -
100x4
135x4
185x3
225x1
275
295
315
335
355
315
295

Hammer Curls - 50x3x3,60x2x2,70x1
Bench Crunches - 45x6,65x5,85x4

- Putting in the Work. Like Singles for Rows.

[ShooterX]

March 17 - Traps -

BB Shrugs -
135x4
185x4
225x3
275x3
315x2
365x2
405x2
495x2
545x2
595x1

Rear Delts - 10x5x8
Face Pulls - 4 sets of 8
Swings - 10x6,20x6,30x6,40x6

Sweet little session, had a full house- 5 Guys lifting this morning.

[ShooterX]

March 20 - Raw Bench

CG Bench -
45x10
135x5
225x3
275x2
315x2
340
355
375

Reverse Blacks -
380x6
405
435x3
460
480

Rev. Grip Lockouts #3 - 170x3, 220x2, 270, 290
EZ Curl - 115x3, 135x3,155x2, 115x2x2, 75x3x5

- Finally back, 2 days in a row off is a Sin.