Shooter's Road to 500...then 600

[BULK_BOY]

Love the Shrugs. Nice.

[Cricket_Fire]

Closegrip's getting hyooooooge

[ShooterX]

Mar 21 - Squats -

Rack Squats #12 - 1/4 squats maybe.
135x3
225x2
315
365
405
455
495
545
600

Box Squats - 45x2, 135x2x2, 225x2x2

- Fun little session, 600 is almost all i can load up in my Home Gym. Maybe 655.

[Cricket_Fire]

Did you have someone to scream "it's all you bro!" then reassure you they were "deep enough" when doing those 1/4 squats? That seems to be standard protocol at my gym.. alebeit with half the weight

[Coke]

Impressive numbers across the board man!!

[ShooterX]

Did you have someone to scream "it's all you bro!" then reassure you they were "deep enough" when doing those 1/4 squats? That seems to be standard protocol at my gym.. alebeit with half the weight

Nope i was doing all "your Hero" Paul Anderson Style.

[ShooterX]

March 22 - Lats

Reverse Band Rows - 8 sets of 10 with lotsa Band Tension

BB Rows -
165x5
255x4
345x3
385
405

DB Rows -
65x4
115x4
165x4
185x3
165x8

Seated EZ Curls - 75x6,75x4,95x4,95x2,115x3,115x1


- Good session, nobody showed up except my Step-son and he lives here.

[ShooterX]

March 23 - Bench

Bench -
45x15
95x10
135x4
185x3
225x2
275x2
315
345
365

DBL RageX Triples -
405x3 - first rep didnt touch
415x3
425x2
435x3
450x2

6 Board - 315x4,365x4,405x4,425x4

- SOO Angry and Beat-up, Didnt get triples on every set because I was alone and felt Weak. Starting to feel like I can touch in this Shirt now.

- maybe it was a bad sign when 365 was such a struggle Raw.

[Cricket_Fire]

Where was everyone?

[ShooterX]

novelty may have worn off.

[ShooterX]

March 24 - Traps

Rack Pulls - Clean Grip,No Straps -
135x4
245x3
335x4
360x3
390x2

Add Reverse Greens
390x2
440x2

One Arm Rack Pulls - with Reverse Greens
245x2x2
205x1x4
155x1x4

BB Shrugs -
135x2
225x2
315x2
405x2
495x2
545x2
585x2
605x2
545x2
495x2

Rear Delts - 10x4x4, 20x3x3
Hammer Curls - 60x4, 70x3, 85x2, 50x3x3

- The Reverse Bands on One Arm Rack Pulls were Awesome, just because it maintained the Balance.
- Not gonna keep track of Shrugs because of the Retards on youtube.

[ShooterX]

March 25- Squats - Bodyweight - 261


7 PM -
Zercher Squats - worked up to 200 from Hole #3
Various One Arm Rack Pulls - maybe 8 sets of 2

11 PM -
Box Squats -
45x3
135x3
225x3
275x2
315x2
355x2
375
395
335x5

Decline Situps - 3 sets of 6

- Probably a bad idea, Squats felt like they were gonna break me in half.
- Tired, Skinny and already Lifted once today.

[ShooterX]

March 28th - Raw Bench

CG Bench -
45x20
95x10
135x5
185x2
225x2
275x2
315x2
345x2
360

#14 Overhead Pin Press -
135x3
185x2
205
225
245
250
255miss
245miss
225
205
185

Rev. Grip #4 Lockouts -
135x3
155x3
175x3
195x3
215x3
235x3
255x3

Band Pressdowns - several sets

- Everything Hurt today, Traps and elbow hurt Benching, felt like the Alien was gonna shoot thru my stomach on Overheads.

[ShooterX]

March 29 - Lats

Rev. Band Bench Pulldowns - 8 sets, various amounts of Bands

Barbell Rows - No Straps
135x4
185x3
225x2
245x2
270x2
290x2
310x2
330x2
350x1

- Meant to do Curls but the Kids were on a roll Benching and hitting PRs so just let them keep Benching.

[ShooterX]

March 31 -Traps -

One Arm Rack Pulls with Reverse Greens -
135x2
155x2
175x2
205x2
225x3
250x2
270x1

Rack Pulls w/ Reverse Greens - 225x3,315x2, 405x1

BB Shrugs - 225x4, 315x4, 405x4, 455x3
Rolling Thunder 1arm Shrugs - 55x4,75x4,95x4

EZ Curl - 75x3, 95x4, 115x4, 135x4, 145x3, 75x4

- Great Training Session with my Tag Team Partner Mike, discussion of Philosophy and Manhood.
- The weights werent heavy enough but we put work in.

[ShooterX]

March 31 -Second Session -

Rack Squats -#10- Half Squat maybe
135x2
185x2
225x2
275x2
355x2
415
490 miss
455

- Just a little extra work while I trained my Step-son.
- Sucks having 490 stall on me, I should be able to push 500 pounds without training the Squat.

[BULK_BOY]

How is your step-son coming along?

[ShooterX]

How is your step-son coming along?

Hes getting Stronger, but needs to learn to sink his Squats deeper.
He loves the Deadlift.

[ShooterX]

April 1st - Raw Bench

Bench - 45x15, 95x10, 135x3

Bench w/ Double Minis -
135x2
185x2
205x2
225x2
245x2
265
275
285
295

Bench w/ Green Band -
45x3
135x2
185x2
225x2
265x2

5 Board - 135x3,225x3,315x3,405x3, 430x3 50 Pound PR for 2011.

BTN Push Press - 135x4,155x2
180
200
220
200
190
180x1x3
160x1x3
135x1x3

- PR were nice, mostly because this was my Shirt Day, but my week to go Raw.
- BTN Push Press was really cool, never done it before so was just breaking in the Movement.

[ShooterX]

April 2 - BACK

BB Rows-
135x6
185x4
225x4
275x2
315x2
335
355
375
395
355x1x3
315x1x6

Cleans - 135x3, 155x1x2, 175x1x6

1/4 Deads - 3 inch ROM -
135x2
275x2
385x2
475x2
585x2
225x12

Side Bends - 135x3x3

- 1/4 Deadlifts or the Hand and thigh Lift seems to be only good for toughening up the hands.
- 315 on Rows, I dropped the Straps and it felt real good. 315 is my Working Weight on Rows.

[ShooterX]

April 3rd - Raw Bench

CG Bench -
95x10
135x4
185x3
225x2
275
315
355
375

3 Board -
335x3
355x2
375x3
395
415
375
355
335
315

Rev. Grip #2 Lockouts - Bar was on Stomach
225x2
245
265
285
305
265x2
245x5

- Chest, Back and Arms feel full of blood and very Worked.

[Coke]

Been raising up quite a bit lately bro!!

[ShooterX]

April 4 - Back

Overhead Squat Lockouts -
45x2
95x2
135x2
155x2
175x2
200x2
220x2
230x2
250x2

Good Morning - 135x3, 225x3, 275x1

Swings - 25x5, 35x5, 50x5, 35x5
Reverse Curls - 45x3x3,65x3x3

- Overhead Squat Lockouts seem like a keeper, hit alot of muscles trying to Stabilize under a decent weight. Plus get me used to having 300 pounds over my head for my eventual 300 pound Push Press.

[ShooterX]

Been raising up quite a bit lately bro!!

feels like im getting weaker, but thats from loss of some fat.

[Cricket_Fire]

OH squat lockouts sound brutal aha

[ShooterX]

April 5th - Bench

Bench -
45x5
95x4
135x3
185x2
225x2
275x2
315
365

DBL RageX - Doubles - 365x2,405x2,425x2,445x2

6 Board - 308x6, 354x4

- Between Cold Garage Gym and my friends Kilo Plates, i just wasnt feeling it. Was supposed to hit 465x2 Shirted but just felt like crap.

April 6th - Back -

DB Rows -
60x4
80x4
110x4
130x4
150x2
170x5
200x1

Rev.Band Bench Pulldown - 5 sets
One arm DB Press - 30x3,50x3,70x6,90x1
EZ Curl - 75x4,95x4,115x4,75x4

-Easy day, just putting in work.
Live by the mottos - "Smash F**kin Weight" and "Put in the Work".

[Coke]

Must be nice to have 200lb DBs to row with, lol. Your lifting has become quite stellar man!!

[ShooterX]

Must be nice to have 200lb DBs to row with, lol. Your lifting has become quite stellar man!!
Load my own Dumbell, but i only have one. and i feel like im going backwards ,same weights for years.

April 7th - Traps - Morning Session -

BB Shrugs -
135x5
225x4
315x3
405x2
495x1
545x3

One Arm Rack Pulls w/ Reverse Greens
135x3
185x3
225x4
260x2
280
300 miss - fingers gave out, which is kinda the goal.

Face Pulls - 3 x8

-Had my workout partner in the morning and his shoulders wont let him Squat in my Rack so we did Traps.

April 7th - Squats - Night Session.

Box Squats with Reverse Greens -
135x4
225x4
315x2
365x2
405x2

#11 Rack Squats - 315x2, 405x2, 455x2, 505, 315, 225

- Did Random Ab Work in both Sessions.
- Next time I use reverse bands on Squats, i need to Double the Long Greens. Short Greens just started to help then they were gone. Really only felt the bands at the very bottom.

[Cricket_Fire]

Niiiice. Rest is for the weak

Sorry I didn't make it out last weekend, got pretty busy. Hopefully I'll get next weekend off, I'll message you closer to

[Coke]

Damn, that's a big day with the impressive am/pm work.

[ShooterX]

April 8th - Late Night Bench

Bench - 45x14, 135x3, 185x2, 225x2, 275x2

Reverse Blacks Bench -
315x3
365x2
405x2
455x2
405x4
315x2
365x2
385x2
405x2

Rev. Grip #4 Lockouts - 225x5, 275x2, 295x1, 315x2

Behind the Neck Push Press -
135x1x2
155x1x2
175x1x2
195x1x2
155x1x2
135x1x2

- Thinking I have weak Delts but Push Press was third Lift so maybe just tired.
- Lifted from 11 PM to 12:30, my weekly friday Late Night Workout.

[ShooterX]

April 10th - Back

BB Rows-
135x4
185x3
225x2
275x2
295x2
315x2
335
355
375
295
275

Chins - 3/1/2/1/2/1/2/1
EZ Curl - 115x6, 115x2x2, 75x2x4

Overhead Squat Lockouts -
135x2
185x2
225/245/255/265/275/285/300/285/265/245/245/225


- Excellent Session, Overhead Squat Lockouts are Killer.

[ShooterX]

April 11th - Bench

Bench-
45x15
95x10
135x4
185x3
225x2
275x2
315x2

DBL Rage X - Doubles -
365x2
405x2
425x2
445x2
465x2


#4 Lockouts - about 4-5 Inches off Chest.
225x2
315x2
365x2

- All reps in Shirt Touched, Touching is no longer an Issue with my Looser Shirts from Smaller Bodyweight. 259 Pounds.

[ShooterX]

Ive lifted in the last 10 days, just hate computers after working at one 10 hours a day, Ill post the whole week after tonight's workout.

[Cricket_Fire]

Where're you working now?

[ShooterX]

im selling internet service and phone service.

April 14th - Back

Rack Pulls -
95x3,115x3,135x3,155x3,175x3,195x3,225x3,275x3,315x3,355x4
#12 Rack Squat -
180x2
270x2
360x2
450x2
540x2
590x2

- Last workout with the crew for a while, different work schedules.

April 18th - Bench -
Rack Bench - off Chest- 135/155/185/205/225/245/265/285/305/325/350

2 Board-350x3, 325x6
4 Board-305x8, 355x3
#15 Overhead Pin Press -
135x2
175x2
195x2
220x2
240x2
250

April 20th - Back
Box Squats- 135x5, 225x3
add Reverse Doubled Greens -
225x4
315x2
405x2
455x2
475x2
405x3
315x3

BB Shrugs-
135x4
225x4
315x4
405x4
495x4
545x4
495x3
405x3
Rolling Thunder Curls - 20x3,40x2,30x3,20x3

- Doubled Reverse Greens were too much taken away at the bottom with almost nothing at the top. Very Heavy

[Coke]

Lifting is huge dude, luv seeing the red.

[ShooterX]

April 22 - Shoulders and Lats

BTN Push Press -
135x2
155x2
175x2
195x2
220
230
220
200x2
175
155x6

DB Rows -
50x4
70x4
90x3
110x3
130x13
110x2
90x2

Neck Harness- 20x5,30x5,40x5,50x5,30x5
Neck Raise - 2 sets

This workout was 12:30AM until 2AM , its just so quiet and nobody else is home. Feel great to crank some Metal and lift some Metal.

[ShooterX]

April 23rd - Late Night Squats

#10 Rack Squats - about as deep as i wanna go down.
135x5
225x3
315x2
365x3
405x2
425
445
465
405
315
225 - Front Squat

Zercher Squats - Hole #2
225x2
275
295
315
225x1x4

Chins - 4/3
Situps- 6/5/4

- Halfway thru i was asking "why am i squatting exactly??" I guess i need to keep my Hips Strong to be healthy.

[ShooterX]

April 25th - Bench

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

Denim Shirt Bench -
365x3
410x2
430
450

Denim 2 Board - 415x3, 435x2

One arm DB Press - 50x4, 70x3, 90x2

Bench Crunches - 135x8x2, 45x8x2

- Nice Session, my Shirt is really getting loose even though my Weight is stabilizing at 259 pounds.

[ShooterX]

April 28th - Back

Overhead Squat Lockouts -
135
185
225
245
275x2
295
315
320
300
275
225

BB Shrugs - with Short Green Bands-
45x4
135x4
225x4
315x4
405x4
455x4
475x3
495x3
515x2
535x2
555
455x3

BB Rows - With Short Green Bands
135x3
185x3
225x3
275x2
295x2
315x2
335
355
275x2
225x2

Chins - 2/1/2/1/2/1/1/1
Reverse Curl / Ez Curl Superset - 65x3x2, 85x2x2

- Did alot of Volume to make up for 2 days Off. Pressin' tomorrow.

[Coke]

Props on the stellar efforts.

[ShooterX]

Thanks Coke, just trying to keep getting Stronger while fading away in Bodyweight.


April 29th - Bench

#13 Overhead Pin Presses -
135x3
155x2
175x2
185x2
205
225
240
225
205x3
185x2

4 Board Press -
225x6
315x3
365x3
405

- Did Band Extensions and Pressdowns between every set just to get blood into my Elbow.
-Friday night Midnight Workout even though ive gotta work in the Morning.

[ShooterX]

May 4th - Bench

Bench - 45x12, 135x3, 185x2,225x2,275,315,365

Single Ply RageX 1 Board -
365x1
405x3
425x2
445
465

Shirt Bench - 410x3

Rev. Grip #2 Lockouts -Bar on Chest
155x3
255x4
280x3

- Crappy days Off, I wish i could lift Every Day still but Long Hours makes it hard to do.

[ShooterX]

May 5th - Squats

#10 Rack Squats -
140x3
230x2
320x2
410
460x2
480miss
410
320x8

Overhead Squat Lockouts -
145x4
195x2
215x2
235x2
255
275
300
320
295x2
255
235
215
195

-Solid Session, #10 Rack Height is as low as I wanna go but i think i could go to #9

[ShooterX]

May 8th - Back -

BTN Push Press -
135x4
155x2
175x3
185
205x2
225
230
235
240
205
185

BB Shrugs - 135x5,225x3,315x3,405x3,495x3x3
Rack Pulls - 405x6, 455, 475x4
Neck Work - 4 sets

- Real Good Workout, feeling Strong.

May 10th - Bench -

Bench - 45x12,135x3,185x3,225x2,275x2,315,335,355
Denim 2 Board -
365
405
435x3
460
480

Denim 1 Board - 415x2, 435x2
Denim Bench - 415x3, 385, 365

EZ Curl - 75x4x2, 95x3x2,115x2x2,135x1x2, 75x4x2

- Feels weird, my shirt is loose but it gives enough support to at least give me a good workout.

[ShooterX]

May11th - Squats

Giant Cambered Bar Box Squats -
45x5
135x3
225x3
275x2
315x2
275x2
225x3
135x3

Pulldowns and Machine Row -4 sets each.

-Played around with various Toys at Kev's Gym. Old school Powerlifter with a garage full of equipment and every kind of bar ever.

May-Friday the 13th- Back

BB Rows -
135x3
155x2
175
185
225
275
295
315
335
355
365
385x2
405
415
365

Chins -2/2/1/1
Reverse Curl - 45x4x4
Grip Shrugs - 45x5,95x4,145x4,165x4
Situps - 5/4/4/4

- Grip Shrugs were cool, Thumbless Grip and Shrug and and pull to Navel.

[Coke]

Damn Shaun, relentless with the heavy work and amount of sets, especially those bb rows.

[ShooterX]

May 16th - Bench

Bench-
45x15
135x3
185x3
225x2
275x2
315x1x2
355

4 Board - 355x5, 375x3, 395,405,410
2 Board - 355x3

#6 Lockouts - 315+greenx3x3, 225+green+minix2x4, 225x8
Band Abs - 4 sets

- OK session, i needed some Bench.

[ShooterX]

May 21 - Back

Overhead Squat Lockouts -
135x3
155x2
175x2
185
205
225
245x4
255x2
275
295
315
325

BB Shrugs - 135x3,225x3,315x3,405x3,495x3,545x3,570x3,495x3,405x3

Raw Rack Pulls - with a Clean Grip
405 miss
325x6
345x2
365x2
315x2x2
225x2x2

Band Pullaparts - 6sets of 8
EZ Curl - 66poundsof Chain x4, 90pounds of Chainx3x4

- Been 5 days without a workout, not good.
-Have 2 fingers with nail problems, make holding a plate painful.

[ShooterX]

May 22 - bENCH

#14 Seated Pin Press-
135x2
155x2
175x2
195x2
205x2
230x3
250
230
220
205x3
185x2x3

5 Board -
185x10
225x10
275x8
315x10
365x6

1Arm DB Press - 60x2,80x2,100miss,80x2,60x2

- was kinda weird doing reps on 5 Board. i need stronger shoulders.

[Coke]

Seeing the abundance of red in here is awesome bro.

[ShooterX]

Coke - im trying to keep progressing even though i feel older and smaller every week.

May 24 - Back

#10 Rack Squats - too high but enough for me.
135x5
225x4
315x3
365x2
415x4
455
475
415
365
315

DB Rows - 65x4,115x3,175x8,125x3,115x2,65x2
Neck - 25x6x4

- Felt real good, could have went to 500 on Rack Squats but no hurry.
- Rows had me out of breath big-time.

[Cricket_Fire]

- was kinda weird doing reps on 5 Board. i need stronger shoulders.
I need stronger everything aha


Hope everything's still going good, been way too long. Still planning on bringing the kid to the June meet?

[ShooterX]

I need stronger everything aha


Hope everything's still going good, been way too long. Still planning on bringing the kid to the June meet?

Nope, kid turned into a pussy, hasnt lifted in like 5 weeks. Kid thinks he is gonna be super athlete by playing every sport there is. Doesnt understand how to become Great at one, instead of being average at everything.

[ShooterX]

May 25th - Pressin'

BTN Push Press -
135x3
155x2
175x2
185x2
205x2
230x2
240x2
250
230
210
185

Chaos Bench -
95pounds Bar Weight +56 pounds Hanging x5x3
65pounds Bar weight + 56 pounds Hanging x4x3
45pounds Bar weight + 56 pounds Hanging x3x3

Reverse Grip # 3 Lockouts - 135x5, 225x3, 275x2
Laterals10x13, 20x5

- seriously wanted to do 10 Pound Laterals for like 40 reps, then remembered who i was.
- My upper back is killing me from the Push Presses.

[ShooterX]

May 27th - Back

BB Row -
135x4
225x4
275x3
295x3
315x2
335x2
355
375
315x3

BB Shrugs - 225x5,315x5,405x5, 455x7
EZ Curl - 75x4,95x3,115x2x2,95x4

- Light day, nothing was hard.

[Cricket_Fire]

375 row = light day. Asshole

[ShooterX]

May 30th - Bench

Bench -
95x12
135x2
185x2
225x2
275
315
355

Denim Shirt Bench - 355x2,375x2,405,425
Denim 1 Board - 440x1

- Cant Bench Heavy after a very hard physical Fake Pro Wrestling Match

[ShooterX]

June 1st - Press

Military Press - 135x3,155x2,175,195, 205miss

#15 Seated Pin Press -
205x5
225x3
245x2
225x1x3
185x1x3

6 Board -
135x9
225x5
315x3
405x2
455
405x5

- Kinda crappy workout, my basement/Gym flooded last week and the mildew smell is choking me.

[ShooterX]

June 3rd - SFW

Chins - 3/2/1/1/1/2
Rack Pulls -
135x4
225x3
315x3
365x4
add Straps -
405x2
455x2

One arm DB Press - 50x3,70x3, 90x1, 70x2,50x2
Decline Situps - 5 sets ot 5

- gonna start doing a sort of Full body split, just Press more frequently.
My Presses are kinda sucking lately. so on Back Day i will do a press movement. On squat day also some sort of Press.

[ShooterX]

June 5th - SFW

Overhead Squat Lockouts -
135x2
155x2
185
205
225
240
260
280x3
300x2

BTN Push Press -
135x4
155x2
175x2
200x5
220x3

Neck - 25x12, 45x5x2,35x5x2

-Less than an hour, good sweat going, 4 PRs.

[ShooterX]

June 6th - SFW

BB Rows - 135x4, 225x4,275x2,295x2,325x2,345x2,275x2,225x2

#13 Seated Pin Press -
135x2
155x2
175x2
190x2
210x2
185x1x3
135x1x3

Band Abs - 6sets of 8-10

- Quick and easy, Rows felt weird. Light but Heavy at the same time.

[ShooterX]

June 10th - Bench and Shrug

3 Board Bench -
135x5
225x3
315x2
365

DBL Shirt 3 Board -
405x2
445x2
465
490

BB Shrug -
490x5
445x4
405x4x2
315x4x2
225x4x2
135x4x2

- felt weak as a little kitten on the Bench. Arms were so uneven.

[ShooterX]

june 13 - Squats

Box Squat -
45x5
135x4
185x4
225x3
245x2
275x2
295x2
320x6
300
275

1 Arm DB Press - 60x9, 80x6, 90x4, 60x3

Swings - 25x4,45x4,45x3,25x3

- Felt good doing Squats until they got Heavy

[Cricket_Fire]

Skwaaaaaaaaaaaaaaaaaaaaaats

[ShooterX]

June 17 - Bench

Bench -
45x12
95x4
135x3
225x2
315x1
340x2

5 Board - 340x8, 390x4, 410x2, 440

DB Row - 60x3, 110x3, 130x3, 150x14, 170x2

- The answer to every mystery in Strength Training is...Do Less Reps.

[Coke]

The answer to every mystery in Strength Training is...Do Less Reps.

No bullshit, lol.

[ShooterX]

June 20th - FN Pressin'

Overhead Squat Lockouts -
135x3
185x2
225x2
250
270
290
310x3
330
350
310

BTN Push Press -
140x2
190x2
230x3
240
250
260
230x1x4
190x1x2
150x12

Neck - 50x4x2, 25x5x3

- Now this felt like an Awesome session, still had some left in the Tank but decided to save it for next time.

[ShooterX]

June 21 - Back

Seated #15 Pin Presses -
150x6
170x3
190x3
200x2
220x2
240x4
260x2
280miss
240x1x3
200x1x3

High Pulls - up to Chest height -
135x3
155x3
175x2
185x2
195
205
215
175
155
135

Situps - 25x4x2, 4/4
Band Abs/Tris/Bis - 3 Sets

- Presses are feeling stronger while my Bench doesnt seem to be moving at all.

[ShooterX]

June 24 - Bench - AM Session

6 Board -
135x6
225x3
315x2
405
425
455
480

#4 Rev Grip Lockouts -
315x3
335
340
275x5
225x4
135x4

- nothing else, gonna hit some Squats at 11 PM after Work.

[ShooterX]

June 24th - Squats -PM Session

#10 Rack Squats - 2" above Belly Button
135x5
225x3
315x2
405x2
440x4
405
315x3
225x3
135x6 Front Squats

- Good way to fall asleep after work, Heavy Squats.

[Cricket_Fire]

- Good way to fall asleep after work, Heavy Squats.
To hell with a glass of warm milk haha

[ShooterX]

June 24th - Bench

Bench -
135x4
185x2
225x2
275x2
315x2
335
355

Single Ply Shirt -
355x5
395x2
415x2
375x2
335x2
315x2

BB Row -
225x3
275x4
295x2
330x6
350x2
330x2
295x2
275x2
225x2

- did some crazy grip/pinch grip work with the Hub gripper, think im gonna do alot more of that. Felt good to my bad elbows.
- My Lockout has gotten weak.

[Coke]

Efforts are always going real strong man.

[ShooterX]

June 28 - Press

Military Press -
135x2
155x2
165x2
170x2
Singles -175/185/195/200/210/220/205/185/170/155/135

#13 Seated Pin Press - Bar sits on top of head
135x6
155x4
175x2
195
215x2
175x2
155x2
135x2

Situps - 8/6/4/4

- slight change in programming since my Bench is kinda crappy right now.
- 3 Planned workouts per week- (Bench/Legs and Back/Press) any other days wil be Grip/Neck/Arms/Abs.

[ShooterX]

July 1 - Squats and Back

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

Rack Pull RAW - 225x2,315x2,405
Rack Pullw/Straps - 455

REV Curl - 75x3x3, 75x5
Pinch grip Hub - lots with 5 pounds

- quick workout between Canada Day Party and Work

July 3rd - Bench
Bench - 135x6,185x4,225x3,275x2,315x1

5 Board - 315x3,335x2,355,365,385,405,425,450

Rev. Green Bench -
315x6
365x6
275x4
225x3x5sets
135x2x5sets

Band Abs and Pressdowns - 8 sets of 5

Great workout, felt good to have a Bench Day.

[ShooterX]

July 5th - Press Day

#15 Seated Pin Press -
135x2
155x2
175x2
185/225/245/265/275/280/265
245x2
225x1x3
205x3

BTN Push Press -
135x2
185x2
205x2
230x2
250x3
190x7

Situps - 12/6/3/5

- PRs fallin', Need some Big Shoulders

[ShooterX]

July 8 - Back Day

BB Shrugs -
185x4
275x4
365x4
415x4
505x4
415x3
365x3
275x3

BB Rows -
275x3
295x2
315
335
355x5
315x3
275x3
185x3x3

Chins - 2/1/2/1

- Good sessions, nothing crazy, Just putting in Work.

[Coke]

Just putting in Work.

putting in damn good work too Shaun, stellar output.

[Cricket_Fire]

Hey bro saw your last couple statuses on fb... hope everything's ok. Fire me a message if you wanna talk

[ShooterX]

Hey Keenan, i got some bad news but Im OK. Just gotta make some hard choices very soon.

July 10 - Bench

3 Board -
135x7
185x3
225x3
275x2
315x8

Single Ply Shirt - 3 Board -
365x2
385x2
405x2
430x3
450

#5 Lockouts with Green Bands - 225x3x3, 135x3x3
Band Abs - 3 sets of 8

- My Bench feels like crap, Weak Lockout

[ShooterX]

July 12 - Pressin

Overhead Squat Lockouts -
135x3
185x2
205/225/235/255/275/300
320x2
340
360
370

Military Press -
135x3
155x3
175x5
185x3
155x3
135x3
145x3
135x3

Situps - 5/5/4/4/3/3

- Strong Session, a few PRs felt strong for my new Lowest Bodyweight in Years.
- tipped the scales at 256 pounds, scary low. No wonder my Bench Shirts do nothing.

[ShooterX]

July 14th - Squats and Back

#10 Rack Squat -
155x3
245x3
335x10
385x2
405x2
335x2
245x2-Front
155x2-Front

DB Row- 60x3,110x3,160x3, 190x4

Rev. Curl - 75x2x4, 95x2x3, 115x2x2

- Awesome session, 2 PRs was the Goal. Squats feel weak when you are Skinny.

[Coke]

PRs are quite the norm for you bro.

[ShooterX]

July 19 - Bench

Father, i must confess. It has been 5 days since my last workout.

#6 Lockouts - 135x6,225x4,315x3,365x2
405
455
4375
495
515
455
405
315

Chaos Bench -
95bar weight +70 Hangingx4x4
65bar weight +70 Hangingx3x3
45bar weight +70 Hangingx2x2

Situps - 5/4/3

- As my overhead strength increases it seems my Bench is falling apart.

[Cricket_Fire]

It has been 5 days since my last workout.
Possibly the longest layoff you've had since I've known you hahaha

[J L S]

nice work shooter

[ShooterX]

Thanks Boyz, wish i had more Strength to show for all this Effort.

July 20 - Pressin

Seated Pin Press#13 - Bar is on top of head.
135x3
155x2
175x2
185x1
210x4
230x1

BTN Push Press -
230x4
210x2
205x2
185x2x5

-skipped Abs
-Felt awesome, anything heavier would have hurt but 230 and under was Good.

[Cricket_Fire]

wish i had more Strength to show for all this Effort.
There is a way to make that happen ;)

[J L S]

keep the good work coming shooter

[ShooterX]

July 23 - Back

Raw Rack Pull - 135x6,225x4,315x2,365,385,335x5

BB Rows - 335x2,355x3,375,315x3,225x2x4,135x2x4

Neck,Pinch Grip, Reverse Curls - Bunch of sets with Low reps.

- Lifted at after 11 PM, was feeling Strong but had to Lift if a wanted to Bench Tomorrow.

[ShooterX]

July 25th - Bench

6 Board -
135x10
225x5
315x4
405x2
435
455x3

Rev Black -
415x5
315x4x2
225x3x2
275x2x2
295x2x2
225x2x2

Situps - 7/5/4/3

- Surprised by PRs, Bench has felt awful for weeks.

[Coke]

Wow man, great job!!

[ShooterX]

July 27th - Pressin

One Arm DB Press -
50x4
70x10
90x2
70x2
50x2

Overhead Squat Lockouts -
135x3
225x2
275
295
315
335
315
295
275
225x1x4

Band Abs - 4 Sets

[ShooterX]

July 29 - Back

Box Squat - 135x5,225x3,275x2,315x2,335,365,385,405,365,315

BB Shrugs -
135x5
225x4
315x4
405x4
455x4
495x4
545x2
315x3
225x3

Pinch grip, Neck,Rev. Curls- some
-Forearm and grip work feels weird in my Elbows
- Keenan i need to learn how to Squat.
- Do you have to Squat often to be good at it??

[ShooterX]

July 30 - Bench

Bench - 135x2x2,185x2,225x2,275x2,315x2

DBL Shirt 2 BD -
365x2
405x2
430x3
450
410x5

6 BD/b] - 365x4, 335x15, 315x7
[b]Situps - 5/4/3/3/3/2/2/8
Neck - 35x10,35x6,35x4

- Bench almost felt like i was still Strong.

[Cricket_Fire]

My squat is getting worse at a fast pace... I'm probably the wrong guy to ask lol

Bench looks good. Any plans to compete in the near future?

[ShooterX]

I feel really off balance when i squat. Thinking about doing the War for the Sword in Pennsylvania in November.

[ShooterX]

July 31st - Back

DB Row -
60x3
110x3
160x3
180x2
200x4
160x2
110x2

Prone Rows- 5/4/3/2/1
Shrug Rows -95x3,115x3,135x3,155x3
Ez Curl - 75x5,95x4,95x3x3,115x2x2,75x2x2
BB Curl - 45x4x3
Rev Curl - 45x3x3

- I havent Curled a straight Barbell in probably 4 years, felt weird. might do it more often.

[ShooterX]

August 2 - Pressin

BTN Push Press -
135x3
155x2
175
185
205
225
245
265miss
225x4
205x2

#15 Seated Pin Press -
205x8
225x4
245x2
265
275
225x2
185x3x3
135x2x2

Band Abs - 3 Sets

- Even though i was weak on Push Presses, felt like a great workout.

[ShooterX]

August 5th -Bench

#5 Lockouts -
135x4
225x3
315x2
365
405
425
445
460
480

Rev Black Bench - 410x3, 370x4, 320x4

Chaos Bench -
135+70 Hangingx3x3
45+70 Hangingx3x5

Situps - 6/5/4/3

- Ive decided to not do any more Lockouts, just feels like bad pain waiting to happen. Rely on Boards instead.

[Cricket_Fire]

Has the elbow gotten any better?

[ShooterX]

August 10 - Back

#11 Rack Squats -
135x5
225x3
315x3
405x3
455x5
475x3
495x2
455
405

BBcurl - 45x3x2,65x3x2,45x3x2
Neck - 35x7x2, 35x4x2
Pinch Grip - random sets with 2 or 3 10's

- Wanted to Rack Pulls but the Squats really fried my back

[ShooterX]

Has the elbow gotten any better?
if I press correctly it doesnt hurt.

[Coke]

Looks good man, rockin' the rack squats.

[ShooterX]

August 11 - Pressin

Military Press -
135x2
155x2
175x2
195x2
205
175
155

#13 Seated Pin Press - 155x2,180x7,200x4,160x1x3, 135x1x3

Band Abs - 6 sets of 12

- Good Session, needs to get to throwin 300 pounds over my head.

[ShooterX]

August 14th - Back

BB Row -
135x3
185x3
225x2
275x2
315x2
340
360x5
380
315
225

One Arm Rolling Thunder Shrugs - 25x3,50x3,75x3,100x3,125x2
Neck - 75x2,50x5,25x5
BB Curl - 45x5,65x3,85x2,65x2, 45x2x7

- Good workout, sweating and feeling my Arms,Elbows, and Hands getting stronger.

[ShooterX]

August 15- Bench

4 Board -
135x4
185x3
225x3
275x2
315x9
365
385
415

Rev. Green -
415x2
385x3
365x3
315x3
225x2x4
275x2x2
135x2x5

- skipped Ab Work because it isnt working.
- Feels good putting in work in the Bench Muscles.

[ShooterX]

August 18th - Back

#10 Rack Squats - 135x5,225x2,315x2,405x2,315x2,225x4

DB Row - 60x5,110x6,160x4,180x3,130x4

BB Shrugs - 135x3,225x3,275x3,295x3,315x3,295x3,275x3,225x3

- Nothing special, just getting some work in. Really wanna be good at Bench Again.

[ShooterX]

August 19 - Pressin'

BTN Push Press -
135x4
155x2
175x2
195x2
225
245
225x5
155x2
135x2

One Arm DB Press - 60x3, 80x10
Band Abs - green x 5 sets

- Felt awesome, probably my favourite Heavy Day right now.

[ShooterX]

August 20 - BENCH!!!

Reverse Blacks -
135x4
225x3
315x2
365
405
425
445
405
315

2 Board - 315x2, 335x5

DBL Minis Bench - 135x3x2, 45x3x5
Situps - 4/4/3/3

-Nice session, alot of full range stuff, Starting to realize not every set should be Max Effort.

[BULK_BOY]

August 19 - Pressin'
One Arm DB Press - 60x3, 80x10



Nice.:)

[ShooterX]

August 22 - Back

BB Rows - 135x4,185x3,225x3,275x2,295x2,315x2,275x3,225x4

Rolling Thunder 1-Arm Shrugs -
70x4
115x3
80x4
70x4

Neck - 70x3,45x5x2
BB Curl - 45x4x4

- light and late.

[ShooterX]

August 24 - Pressin'

Overhed Squt Lockouts -
135x2
225
245
275
295
315
335
340
320
300x1x3
280x1x2

Military Press -
140x2
160x2
180
200x3
180x2
160x2

Band Abs - 8 Sets

- Wicked Awesome Session, 300 on Squat Lockouts felt really stable.

[ShooterX]

August 25 - Back

Raw Rack Pull-clean grip
135x6
225x2
275x2
315x2
335
355
375x2
335x4

BB Shrugs - 225x3,315x3,365x3,405x3,455x3
Neck - 45x5x4
BB Curl - 45+minix5x2,45x5x2,65x3x2
Gripper Work

- Missed 2 PR attempts, not cool. But good back and finger workout.

[Coke]

Staying on a nice steady roll bro.

[ShooterX]

August 30 - Lockout Workout

Bench-45x12,135x2,185x2,225x2,275x2

Shirt 3 Board - 315x2,365x2,405x2,425

6 Board - 425,405x2,315x3,225x3

DB Row - 60x4,110x3,160x3,180x3

Situps- 6/5/4

- Wrestled on Sunday, and Tuesday my wrists still feel broken.
- Rows felt like they were gonna pull my biceps off the bone.

[ShooterX]

Sept.1 - Pressin and Back

BTN Push Press -
135x4
185x2
205x2
225
245
255xmissx2
235
215
190x4
140x4

One Arm Rack Pull - 140x2,160x2,180x2,160,140
BB Curl - 45x7,65x4,75x3,45x4
nECK - 10X20X2

-nEVER done high reps on Neck, it kinda sucked.
-No PRs that matter.

[ShooterX]

Sept 3 - Bench

Rack Bench - 135/225/275/295/315/335

Denim 1 Board-335x2
355x2
375x2
390x2

Rack Squats -225x3,315x3,365x2,415x2315x2
Band Abs - 4 sets

- Wrists still hurting, didnt try for any PRs.
- slowly building up

[ShooterX]

Sept 5 - Pressin'

Seated #14 Pin Press -
135x3
155x2
175x2
185x2
205x2
225x2
245x2
185x2

BB Row - 135x4,225x4,275x4,225x4

Rolling Thunder- 45x2,70x2,95x2,115x2
BB Curl - 45x4, 65x3, 80x2, 85x2, 65x4, 45x4

- quick session, wrist is still bothering me on any presses.

[ShooterX]

Sept. 6 - Lockout

5 Board -
135x4
225x4
275x4
315x2
365
385
405
425

BIG Iron REV Green, 3 Board -
425x3
475x3
500x3
530x2

DB ROW - 60x3,110x3,160x3,180x6
BenchCrunch - 45x8,65x4,85x3

- Felt nice being in my real shirt and it felt actually tight for a change.

[ShooterX]

Sept 8 - Back

Overhead Squat Lockout -
135x3
225x2
275
295
315
335
295
275
225x1x4

BB Shrugs - 225x5,315x4,405x4,495x4,545x2,595x2,495x3,405x3,315x3
BB Curl-45x6,65x5,75x4,65x3,45x3

-Pre-Vacation session

September 13 - Bench

1 Board -
45x8
135x3
185x2
225x2
280x7

DBL Shirt 1 Board -
300x2
340
370x2
400x3
420
440x2

Bench against DBL Minis - 230x4, 135x3x3

- was gonna Squat but felt a puke coming on

[Cricket_Fire]

I was gonna comment on 5 days between workouts till I saw the vacation line haha. Where'd ya go?

[ShooterX]

Weekend at Niagara Falls and Buffalo finding Big Food.

[Cricket_Fire]

I've been watching Diners Driveins and Dives whenever it's on during my cardio... if I ever win the lottery I'm going to every single one of the places

[ShooterX]

September 15- Press and Back

Military Press -
135x4
160x2
180x2
200
200x3
220miss
180x1x3
160x6

Rolling Thunder Deads - 65x3, 110x4,130x2,130,110
Neck - 30x10x2,20x5x2

- nothing special, feels good doing Grip and Neck work

[ShooterX]

Sept 18 - Lockout

6 BD -
135x7
225x4
315x2
365
405
425
445
465

Rev Green,DBL Shirt, 4 Boards-
465x4
495x3
525x3
550

DB Row - 60x4,110x4,160x7,110x10

- Dumbell Rows really really kick my ass.
- Lockout work felt really strong until it got Heavy. DUH!

[ShooterX]

September 20 - Pressin and Back

Seated #13 Pin Press -
135x3
160x2
180x2
190
210x5
230
210
190
160

BB Row - 160x3x2,250x3x2,300x2x5
One arm Rack Pull w/ Rev. Greens -
160x4
210x3
230x2
250
210

BB Curl -45x2,65x2,85x5,65x4,45x4
Neck Harness - 40x12x2,20x8x2

- Felt Awesome, doing some stuff i dont always do and using weights for volume instead of just going for a PR.

[ShooterX]

Sept 21 - Bench

Bench - 135x3,185x3,225x3,275x3,315x2

Denim Shirt Bench - 365x4,410x1x2,385x2

Rev Black Bench -
385x7425x2
405
385
365x1x3
315x1x3

- Training at 11 pm on a weeknight is probably dumb, but then its better than not training at all.

[Cricket_Fire]

MUCH better than not training lol

[ShooterX]

Sept 24 - Back and Pressin

Rack Squat #12 - short ROM
225x3
315x2
405x2
495x2
545x4
495
405
315
225

BTN Push Press -
140x2
160x2
190
210x8
230
250
270missx2
230x2
210x2

BB Shrug - 225x4,315x4,365x4,415x6,455x7,365x3,315x3,225x3
BB Curl - 45x9,65x8,85x6,95x4,45x4x2
Neck Harness - 50x8x2,20x8x2

- Greatest way to get well after a few days sick. Sweat that shit out.

[Cricket_Fire]

Might be the most volume in any 1 workout in this whole journal haha. Nice one bro

[ShooterX]

Sept 28 - Lockout

REV Black- 135x3,225x3,315x2
REV Black,DBL Shirt,3 BD -
405x5
495x4
545x2
565
590

5 Board -
410x2
315x2
335x2
355x2
375x2
335x2
315x2
225x4

DB Row - 80x4,130x4,200x3,150x5,100x5
Bench Crunch - 135x4x2,95x4x2

-I cant load my dumbell to anything over 200, that sucks
-Failed on my BIG Board work, wanted 5/4/3/2/1 but triceps ran out of gas.

[Coke]

Damn good session(s), nice and thorough dude.

[ShooterX]

October 1 - Back Day

Military Press -
95x3
135x2
155x2
175x2
185x6
205
210miss
190
140
135

BB Row - 225x4x2,275x3x2,315x2x2,365x1x4,390x1x2,225x3
BB Curl - 45x2,65x2,95x2,105x5,95x2,45x10

- Saturday night fighting the weights.

[Cricket_Fire]

It's been a while since you hit that 500 in Lewiston.. I think you can probably change the title of this journal haha

Beastly rows too

[ShooterX]

October 2 - Bench

Green Band Bench -
45x3
95x2
135x2
155x2
175x2
195x2
225x2
250x2
270x2
280x2250x2
225x2

Denim 1 Board - 315x5,365x4,410x3,430,440
Neck - 70x4x2, 45x4x2

- My Bench is so Weak, but also my Denim shirt is sooo Loose.

[ShooterX]

October 4 - Pressin'

Seated Pin Press # 15 -
135x4
155x3
185x2
205x2
225x2
245x2
265
290miss
270miss
245x5
235x3
185x3
135x3
135+greenbands x2

October 5 -Squats

Rack Squats - #10
135x4
225x3
315x3
365x2
410x2
430
460miss
350x10

Swings - 30x4, 55x10

- Two easy days, just fitting in some extra work.
- Swings and Squats had me on the verge of Puking.
- Pin Presses were awesome, i wanna to those every day when i wake up.

[Coke]

Looking quite intense there bro, lol.

[ShooterX]

October 6th - Lockout

4 Board -
135x4
225x4
315x4
360x5
380x2
400x2

DBL Shirt 3 Board -
410x4
450x2
470
500miss
430x2

DB Row - 80x3,130x3,185x8,130x3

- All around excellent Workout, even though my right arm could not Lockout 500.

[ShooterX]

October 8th - Back
Overhead Squat Lockouts -
135x4
225x2
275x4
295
315
335x2
355
315
295
275

Clean Grip Rack Pull - 225x3,275x2,315x2,350x5,350,335,315,225

BB Curl - 65x3,85x3,95x8,95x2,100x2,105x2,110x2,95x3,45x15

- Very nice Back day, Curls are feeling good.

[ShooterX]

October 10 - Bench'

1 Board -
45x5x2
135x3
185x3
225x3
250x2
280x2
300x2
320x5
350x2

Rev Greens -
350x2
410x3 tied PR
430x1
370x2x2
320x2x2
230x2x2

Neck - 55x10x2, 35x6x2

- I need to handle heavier weights, whenever it gets Heavy i give up.

[ShooterX]

October 11 - Back

BTN Push Press -
135x3
155x2
185
205
225
235x5
205x2
175x10

BB Row - 175x3x3,265x3x3,315x2x2
BB Curl - - 135miss,75x10,95x3,75x3,65x3

- Really nice Session, Felt Strong pushing weight Overhead.

[Coke]

Felt Strong pushing weight Overhead.

No joke with that shit, great job Shawn.

[ShooterX]

October 14 - Lockout

Rev. Black - 155x4,245x4
Rev Black with DBL Shirt - 335x2,425x2

Rev.Black DBL Shirt 4 Board -
475x2
515x2
565
620miss
585
535
515
445
425

Band Pullaparts - 6 sets of 6

- The worst thing ever, i ripped on of my Black Bands, now i have a hole in it. :(

[ShooterX]

October 16- Back

DB ROW -
60x4
110x4
160x5
130x4
150x3
110x3
60x3

BB Curl - 65x4,85x4,105x6,65x5

Short but Sweet, wanted a PR on Rows but wasnt happening.

[ShooterX]

October 17 - Bench

1 Board -
65x4x2
155x4x2
205x3x2
245x2
295x2
315
345x3
335
245x2

Facepulls - Green Bandx6x6

- Benched with a really Close Grip, everything was light except the one set i really wanted a PR on.

[Cricket_Fire]

Solid pressing. Raw bench looks like it's coming up

[ShooterX]

Still feel as weak as a little Kitten

[ShooterX]

Need more Singles~!

[ShooterX]

10/20/11 - Traps

BB Shrugs -
95x7
185x4
275x4
365x4
415x4
435x4
455x4
475x4
435x3
415x3
365x3
325x3
275x3x3
185x4x5

- Gettin' my Traps on.

[Cricket_Fire]

You doing the December meet raw or geared?

[ShooterX]

Just like Sex, you gotta double up.

[ShooterX]

10/20/11 - LOCKOUT~!

Rev Green Bench - 185x3,275x3
Rev Green Shirted 4 BD -
365x3
455x5
505x4
545x2
570
505x4
455x2

REV Green 4BD- 365x2, 275x3x3
Band Pullaparts - 10 sets of 6

- Really need to do more Singles but i always want those stupid Rep PRs.

[ShooterX]

10/21/2011

#11 Rack Squat
185x3
275x2
365x2
455x2
480x2
500x2
520miss
455x1x2
365x1x2
275x1x2

Neck - 35x15x2, 45x4x2

- Trying real hard to not Suck, and so i find a Squat i like.
-Bodyweight it right near a new Low, thinking about competing as a 242 in December

[Coke]

Looking good man, can't go wrong.

[ShooterX]

10/23/11 - Press

BB Press -
60x5
80x4
110x3
150x2
170
190
200miss
170x2
190x2
170x2
150x2

Situps - 5/4/3/3

10/24/11 - Back

Raw Rack Pull -
150x3
240x2
330x2
380
400
420
440
400
380
330

BB Curl - 60x3x3,80x2x2,100x3x3,80x2x2,60x2x2

-found a real imbalance between my right and Left Triceps, gonna do alot of Dumbell Tricep Extensions between sets of Real Work.

[ShooterX]

10/25/11 - BENCH

Double Minis Bench -
60x3
150x2
170x2
200x2
220x2
240x4
260x2
220x2
200x2

Band Pullaparts - 6x5
DB XT - 20x6x6

- One arm is so weak, gotta build some serious muscles around my ALeft Elbow.

[Coke]

Hearing you about the imbalance going on, we all be experiencing that shit to some extent.

[ShooterX]

10/27/11 - Squats

#10 Rack Squat -
140x3
230x2x2
320x1x2
370x2
390
410
430
390
370
320x1x4

Neck - 35x6x4

- loving these as my Squat option, Ankle feels like these may be my only Squats

10/29/11 - LOCKOUT~!

Bench - 50x8x2,140x3x2,190x2

Rev Green,Shirted 3 Board -
320x5
410x6
460x4
500x2
550x2
500x3
470x5

Face Pulls - 4x10
DB XT - 20x4x4, 20x6

- Feels weird how i can press Heavy weights but 20 pounds makes my arm shake like im doing some kind of dance.

[Cricket_Fire]

Very solid presses

[Coke]

That is real nice guy.

[ShooterX]

10/31/11 - Halloween Pressin'

BTN Push Press-
140x3
160x2
180
190
210
230
250
230
220
240miss
210
190

Military Press - 140x8
Situps - 8/4/4/3/3

- No PRs but alot of work above 90%

11/01/11 - ROWS

DB Rows -
60x5
110x5
130x3
150x3
170x3
170x4
150x4
130x2
110x2

BB Curl - 50x3x2,70x3x2,90x2x2,110x4,120x2,90x2,70x2,50x2
Bands Abs,Pullaparts

- Nice Session, really hating Reps but especially on DB Rows.

[Cricket_Fire]

By reps, you mean 5? That's why I love your journal hahaha

[Cricket_Fire]

Kevin was at Ironworks benching in an F6 this morning... really made me miss training in gear haha. I might have to gear-whore up again after the May meet

[ShooterX]

Is an F6 really wearing Gear??

11/2/11 - Bench

Rev. Green Bench-
140x5
190x3
230x2
280x2
320
370
390
410
430
390x2
320x3
230x2
140x3

Facepulls - 5x5
DB XT - 20x6x4

- Felt weaker because i didnt hit a PR, but ive barely eaten today so weakness was expected.
- One of my short Green Bands looks like it isnt gonna last me much longer. :(

[ShooterX]

11/5/11- sQUATS

#12 Rack Squats -
140x3
230x4
320x4
410x2
460x7
500x3
550x2
570x3
500
410
320

Neck - 10x12x2, 20x8x2

- Finally back in the Gym, 3 days off is just Wrong

[Coke]

Killer rack squat numbers.

[ShooterX]

11/6/11 - Lockout~!

6 Board -
140x3
230x3
320x3
370x2
410x2
430
440
450
410x2x2
320x2x2

Band Pullaparts - Greenx5x5
DB XT - 20x8x2,20x6x2,20x4

- TERRIBLE Lockout day, shoulders and back wouldnt stay in the right place.

[Cricket_Fire]

I don't see a whole tonne of BB rows the last little while.. that could stop that problem

Any idea on #'s for the meet?

[ShooterX]

NO idea, I cant get myself back to 275 which would make my shirt fit better.

[BULK_BOY]

NO idea, I cant get myself back to 275 which would make my shirt fit better.

You could use the Keenan diet. 30lbs in 10 days. You should be good for December then. LOL!

[ShooterX]

11/7/11 - Pressin


#13 Seated Pin Press -
140x2
160x2
180x2
200x7
180x2
160x2

Situps - 4/4/2/2/2

- Short workout, just a little something because i wanna lift 6 days a week.

[ShooterX]

Got me some Sponsor Money for my next Meet. Expenses Covered. :)

[Cricket_Fire]

Bastard haha! where from?

[ShooterX]

My work, the Number #4 Internet Provider in Canada

[Cricket_Fire]

I'm incredibly jealous lol. Did you go after it, or did they come to you with the offer?

[ShooterX]

I suggested it to my favourite Rich guy who gives me money once a week.

[ShooterX]

11/9/11 - Back and Grip

Rolling Thunder 1 Arm Deads -
45x3
70x3
105x3
140x2
110x2
100x2

BB Row - 140x3x2,190x3x2,240x2x2
BB Curl - 50x4,70x3,90x2x2,70x4
Chins - 3/2/1/1
Hex Head DB Holds, and HUB style Pinch Grips.

- A little bit more than i had planned but felt good.

[ShooterX]

11-10-11 - Bench

Bench - 70x4x2
Rev. DBL Minis -
140x3x2
190x3x2
230x2
250x2
280x2
300x2
320x2
370x8

Face Pulls - greenx4x10sets
DB XT - 20x14x2,20x6x2

- I think thats my last High Rep PR, chasing that meaningless PR my form was going to shit. Dont need an injury for that.

[ShooterX]

11-11-11 - Squats

#11 Rack Squats
140x3
230x3
320x3
370x2
410x2
460x2
510x2
530miss
460
410

Neck - 40x5x5

- Squats were weird, felt easy until i got to 510 then it was suddenly heavy.

[ShooterX]

11-13-11 - Lockout

5 Board -
140x3
190x3
230x2
280x2
300x2
340x2
370x2
390
410x4
430
450

Band Pullaparts - 5 sets of 10
DB XT - 20x10x5

- 5 board felt weird, everything in the 300's felt like an empty bar, but everything in the 400's felt like i had to try.

[BULK_BOY]

11-13-11 - Lockout

- 5 board felt weird, everything in the 300's felt like an empty bar, but everything in the 400's felt like i had to try.

Blame it on Sunday.

Nice Squats BTW.

[Cricket_Fire]

Shawn's apparenty in the hospital right now.. not sure what's going on, but sounds like he's doing ok now. Get better bro!

[Cricket_Fire]

Just spoke to one of Shawn's friends; sounds like he's gonna be fine. There's rumours of cardio being added to the program though! :o

[Coke]

Hope all is well with you dude, give us an update.

[ShooterX]

Last Saturday and Sunday both i ate between 10-15(total between20-30 pounds in 2 days) pounds of Sushi. Sunday Night i could not sleep. Stomach Pain.
Monday morning i go to hospital thinking appendix, Stupid Doctors told me it was Diabetes. Spent 6 days in the Hospital feeling completely normal. Gotta watch my diet now, and lose some weight. Give up all the bad things i ate.
Going to Start doing more GPP and maybe some cardio. But more than like just Daily workouts with added conditioning work.

[ShooterX]

11-20-11 - BENCH

CG Bench - thumb from Smooth
145x4
195x3
235x3
255x2
285x2
305
325
345 (switched to pinkie on ring)
305x2

DBL 2 Board -
325x2
375x2
415x2
465
415x1x3

DB XT - 20x20x3
DB Row - 80x5, 130x6

- Terrible Return from the Grave, Diabetes will be Crushed by my Barbell.
- Bench felt awful, 465 was hard to lockout.

[ShooterX]

11-21-11 - Lower Body - LIGHT

GM -
145x3x2
165x2x2
195x2x2
235x3x2
255x2x2
285x1x4

Box Squat -285x3,255x4,235x5,145x7

Leg Raises - 10/5/5/5/5/5
Situps - 6/4/4/2
Band Abs - 4 sets of 8

- More reps, more full body movements to push the sickness from my Body.

[BULK_BOY]

Sorry to hear about the Diabetes. Bummer. No more Cotton-Candy for you.

Glad you are OK otherwise. ;)

[ShooterX]

11-22-11 - Conditioning

BB Curl and Press -
75x4
95x3
105x2
125
145
125x2
105x5

BB Shrugs -
195x4
285x3
375x3
465x3
555x3
605x2x2
645x2
555x2x2
465x3
375x3x3
285x4x2

BB Curl -105x2x4
One Arm Suitcase Pull - 105x5x3,155x2x2,105x2
Situps - 20x5/5/20x3/3

- Conditioning will be light except for Shrugs
- Got to lose some belly and sweat out some garbage.

[Cricket_Fire]

a) Those shrugs are crazy heavy
b) Love the volume
c) Seeing you do goodmornings makes me very happy

[Coke]

Best of luck to you man, don't let nothing slow you down.

[ShooterX]

11/23/11 - Light Bench

Wide Grip Bench -
105x5
125x5
145x6
165x5
185x4
205x6
225x4

2 Board w/ Green Band -
225x2
240x2
260x2
280x2
240x2
235x2x2

BB Row - 235x4,285x3,335x2,355,375,235x4x2,145x4x2
DB XT - 20x5x 10 sets

- Fair session, Had to remind myself to keep it light a few times.

[ShooterX]

11-24-11 - Lower Body ME

Front Rack Squat#9 - 145x3,195x2,215,235,255
Front Rack Squat #10 -
255
285x2
305
335
355
375
395
335x2
285x3

Rack Pull -
285x2
335x2
425x2
445
465
425
335 -switched to Wide Grip
285x2
195x2

BB Curl - 55x4,75x4,95x4,95x2,75x2,55x7

- Decent Session, finding more Squat movements that dont aggravate my ankle or knees.

[ShooterX]

11-25-11 - Conditioning/GPP

BTN Push Press -
145x4
165x2
185x2
195
215
235
240
235x1x5
215x1x4

Swings - 30x5x3,30x4x2,30x3x2

Chins - 3/2/1/2/3/2/1\
Dynamic Shrugs -
135x4
225x4
315x3
405x3x4
315x3x3
225x4

Situps - 8/6/4/3/8/4

- Sweatin and feeling good, Diabetes is totally under control thanks to Daily Lifting.

[Cricket_Fire]

Awesome!

[ShooterX]

11-28-11- ME Bench

CG Bench - all thumb from Smooth
50x5
140x3
190x2
230x2
280
300
320
340
360
330
320x1x2

DBL Shirt -1 Board -
370x2
410
430
450
470miss

DB XT - 20x7x7
DB Row - 80x4,130x4,180x4,150x4

-couldn't lockout 470 with like 2 inches to go, Dammit.
- I think after this meet on the 10th, im not even gonna worry about Bench. Gonna try and work on Overheads and Traps.
-Found out the other day, the Hospital had me in Intensive Care because they didnt think i was gonna make it through the Night.

[Coke]

Unbelievable numbers for close grips, outstanding efforts overall guy.

[ShooterX]

11-29-11 - Lower Body Speed -

Good Morning -
140x3
190x2
210x2
230x2
240x2
260x3
280x2
300x2
240x4

Box Squats -
240x2x2
260x2x2
190x2x2
140x2x2

Kneeups - 4/4/3/3/2/2

- Good light day, feels nice to squat and wake my body up a little bit.
- Gut Work is necessary and important because my gut is where all my Health problems are.

[ShooterX]

12-1-11 - Conditioning

Military Press -
140x2
160x2
180
190
200
210
220miss
200x1x5

Squat and Press -
190x3
190x2
140x3

One Arm Pulls - 140x2x2,160x1x2,180x1
BB Rows - 180x3x3,230x2x2,280x1x4
BB Shrug -
140x3
230x3
320x3
410x3
500x2
550x2
600x2
650x2
550x3
500x3
410x4
320x5

- Very Nice Conditioning day, got a sweat going and lifted some decent weights.

[BULK_BOY]

I see some 5's there. Good work. Keep it up. ;)

[ShooterX]

I see some 5's there. Good work. Keep it up. ;)

Theres only one set of 5, and a series of 5 Singles.

[ShooterX]

12-2-11 - Light Bench

Bench -
65x8
155x3
175x2
205x2
225x2
245x2
265x2
295x2
315x2

Rev Green - switched to long Green Bands
335x3
355x2
315x2
295x2

#15 Seated Pin Press - 155x5,175x3,195x2
DB XT - 20x4x8sets

-Feeling like 10% weaker at new lighter bodyweight, was 250 in the morning.
- Changing things up soon to get Stronger

[Coke]

Should be pleased bro, clearly holding it down.

[ShooterX]

12-3-11 - Squats ME

#9 Rack Squats -
195x3
245x2
295
315
340
360
380x2
340x4

#1 Zercher - 155x2, 245x2, 295

Pinch Grip - 3 10's x alot

- Never ever thought i would go for more depth on Rack Squats but felt like it was time with my new commitment to health and fitness.
- Thinking I could go one more hole Deeper.

[ShooterX]

12/4/11 - Conditioning Work

BTN Push Press -
145x3
165x2
185
195
215x2
235
255
235
215
195

BB Curl and Press - 105x2, 125x3, 145x2
Chins - 2/1
Cleans - 135x2, 155x1x4, 175x1x2
Neck Harness - 45x6x4
BB Shrugs -
175x4
265x3
355x2x3
405x1x5
355x2
265x2
175x4

- Felt awesome, lots of Volume.

[Cricket_Fire]

Lovin these workouts

[ShooterX]

12-5-11 - ME Bench

CG Bench -
50x6
140x3
160x3
190x3
210x2
230x2
250
280
310x4
330

DBL Shirt Bench - 320, 370, 410, 460, 480

DB XT - 20x5/4/3/2/1/3/2/4
Half Situps - 12/8/6/4
Band Abs - 8 sets of 8

- Great Session, Warming up with Close Grips the 200 numbers felt like a empty Bar.
- Worked up to higher than expected Opener in the Shirt.

[Coke]

Wow man, big day on the bench.

[ShooterX]

12-7-11 - Light Squats

Front Squats -
40x3
90x2
140
160
180
200
220
180x2
140x3

GM -
140x2
230x2
280x3
300x2
320x2
280x2
230x2

Swings - 40x4, 40x6, 30x8, 30x3
Knee-ups - 12/8/8/4

- Good session, Front Squats are real tough, and maybe a bad idea before a Bench Meet.

[ShooterX]

12-10-11 - Return to Competition

-Bombed out, in my Shirt which is way too big.
-Worst run meet Ive ever seen, killed my energy.
-I am sick actually and need to lose weight and control my Disease.

[Cricket_Fire]

You'll be a rediculously thick 220..... ;)

[ShooterX]

12-11-11 - Speed Bench

2 Board w/Green Band -
45x8
135x3
185x3
205x2
225x5
245x3
185x2

BB Row -
185x2
225x2
275x2
295
315
335
355x3
385
315
275
225

BB Curl - 45x3,65x3,85x3,105x6
Crunches - 4 x 6reps

- no days off. benchin after a Bench Meet.

[ShooterX]

12-12-11 - Squats

#11 Rack Squats -
145x6
235x5
325x4
415x3
525x2
555miss
505
415

Chins - 3/1/1/2/1/1 :total of 9

- Shitty workout because life distracted me from doing anything extra.

[BULK_BOY]

You'll be a rediculously thick 220..... ;)

I'd second that statement.

[Coke]

Fine efforts going on Shawn, props.

[ShooterX]

12-13-11 - Pressin

Seated Pin Press#13 -
140x3
160x2
180x2
200x2
220
180x3
140x2

4 Board -
230x4
180x2
300x2
320x1
380x3
320
300

DB XT - 20x4/3/2/3/4/3/2/4/3/2

- Extensions were done One arm at a time but non-stop. My only way i can do High Reps.
- Gonna focus on Overhead strength and Some Traps for 4 weeks.

[ShooterX]

12-14-11 - Back

BB Shrug -
140x3
230x3
320x2
410x2
500x2x4
550x1x3
600x1x2
500x1

DB Row - 80x4,130x3,150x3,170x3,170x2,130x2x2,80x2x2

BB Curl -
70x3
100x2
120x1
130x1
100x1x2
70x1x3
50x7

- SEVEN reps for me was like 30 reps to the average person

[BULK_BOY]

"- SEVEN reps for me was like 30 reps to the average person"

More than 5 reps. I'm happy with that.

[ShooterX]

Dec 15 - Light Day

Squat and Press -
140x2
160x5
180
190
200
210
220
200
190

Cleans - 140x3,160x2,180x1x5

BB Rows -
270x6
270x4
290x4
310x3
270x2x2
180x2x2

Band Abs - 4 sets of 6

- Squat and Press is cool, the squats are light but the presses feel easy.
- Good for a light day, set some small PRs.

[ShooterX]

Dec16 -Squats

Zercher#3 -
140x3
190
210
230
250
270x2
290
310
270
230
190

#9 Rack Squat -
230x2
320x2
370x4
410miss
390miss
320

#9 Front Rack Squat - 230x2, 140x4

Chins - 2/1/2/1/1 total of 7 reps
Situps - 6/4/3

- Squats twice in two days, turning things around.

[Coke]

Steadily red again in here as of late, nice job setting new personal records.

[ShooterX]

Steadily red again in here as of late, nice job setting new personal records.

PRs are based on new low bodyweight and restarting my Year in December after being sick.

[Cricket_Fire]

Squats 2 days in a row... this journal's getting better and better!

[ShooterX]

12-18-11 - Press Day

BTN Push Press -
135x3
155x2
185
205
225
235x3
225
205
185

CG Bench - 230x3,280x3,320x3

Standing EZ XT - 75x5x4

- Felt like crap but still managed a couple PRs.

[ShooterX]

December 19 - Back

BB Shrug -
225x4
315x3
405x2
495
505x2
510x2
530x2
550x4
600x2
495x3x3
405x3x3

DB Row - 60x5,110x5,160x5,190x2,160x2x2
Rev. Curl - 5 sets

- This workout felt awesome, went back to work today and still got my daily workout in.
- Days off make you weak.

[Coke]

Great focus on the heavy shrugs, outstanding db rows and pressing sets too dude.

[ShooterX]

December 20 - Light Press

Military Press -
45x3
95x2
135
155
175
185
205
215
225
205
185

Cleans - 135x4,160x2,180

BB Row - 270x9, 180x4

- NO DAYS OFF, back to work but still gonna try for Daily working towards the Goal. The Goal of not sucking at being a Man.

[ShooterX]

Took yesterday off because of work and Christmas Shopping, left home at 7 AM and got Home at 10 PM - Feel like a Loser for missing a Day.

[ShooterX]

December 22 - Squats

#12 Rack Squats -
135x5
225x3
315x2
405
495
545
595x3
616
640
550x4
495

Zerchers #2 - 135x3,185x2,205,225,245
Situps - 5/4/3/5/4/3/4/3/3

- Paul Anderson Squats for Keenan.
- Zerchers for Derek.

[ShooterX]

Dec 23 - Pressin Light

#15 Pin Press -Seated
135x4
155x2
175x2
195x2
215x2
235
255
270
235
195

3 Board - 225x4,275x2,315x2,365x2,385
DB XT - 20x4repsx10sets
Band Pushdowns - a bunch

- Decent workout, need to adjust my sights on Bench because I aint the size I used to be.

[ShooterX]

12-24-11 - Pressin

BTN Push Press -
135x3
155
175
185
205
225
245x2
265miss
225x2
205x4

DB Row - 60x4,110x4,160x4,180x1x2
Standing EZ XT - 65x5x4
Neck - 50x4x4

- Gonna be killing it on Standing Presses for at least another Month.

[ShooterX]

December 25th - Squats

Front Rack Squats #9 -
135x2
185x2
205x2
225
245x2
265
285
225x4

Zerchers #1 -
225x3
245
265
285
225

Rev. Curl - 45x4x3,65x3x2
Wrist Curl - 65x7x3

- Squats on Christmas Morning, my gift to myself.

[ShooterX]

12-26-11 - Light Day

OHP -
155x3
175x3
195x2
175x2
155x2

Clean -
155x5
175x2
155x2x2

DB XT - 20x7x3

- Felt good to lift when i really didnt want to. Never Quit

[ShooterX]

12-28-11 - Back

BB Row -
155x4
245x3
265x2
295x2
315x2
335x4
355
375
395
315

BB Curl - 65x3,85x2,105,125x3,85x2

- Quick because Im on a weird Shift today and just had to get the Work in.

[Coke]

Moving on strong bro, big day with those rows.

[Cricket_Fire]

I'd say! Nasty

[ShooterX]

12-29-11 - Pressin

Standing Overhead Lockouts #22 -
140x3
160x3
190x2
210x2
230x2
250
270
280
220x1/2/3/1/2/3

Front Squat - 135x2,155x2,195x3,155,135

Lyin EZ XT - 65x4x4

- My Form on Front Squats is Atrocious.
- Standing Lockouts are new, felt like something that can be really fun.
- Want to Press 300 overhead in 2012.

[Coke]

My Form on Front Squats is Atrocious

Bet I got you beat with that, lol - you don't want to see my lunges either.

[ShooterX]

December 31 - Shrugs

BB Shrugs -
135x3
225x2
315x2
405x2
495x2
583x2
603x2x3
583x2
495x3

2 Board - 135x4,225x3,315x2,355,375
BB Curl - 95x3,115x2,135,95x2,65x2,45x3x2
DB Wrist Curl - 50x4,70x4,50x4,30x4

- Ending the Year with some "Heavy" Shrugs, hope to be handling 700 regularly in 2012.
- 2 Board felt awesome, light but first time doing 2 Board since my comeback from sickness.

[ShooterX]

01-01-12 - Light Day

Rear Delts - 20x/2/3/5/2/3/5/2/3

One Arm Rack Pull -
140x2
150x2
160x3
170x2
140x3x3

Neck - 45x4x4
Ab Wheel - 7/4/3/2/3/2/1/2/1

- Light and Easy to start the Year's Battle because tomorrow is a Fight.

[ShooterX]

January 2 - Pressin

BTN Push Press -
140x2
160
190
210
230
240
250
260
270
250
230x5
210x2
190x2

DB ROW - 60x3,110x3,160x3x5,180x2x2
Lyin EZ XT - 75x3x6

- Pretty happy with that PR, a little closer to 300.

[ShooterX]

January 3 - Squats

#11 Rack Squats -
140x5
230x3
320x3
410x3
500miss
410x2
320x2

#12 Rack Squat -
320x4
410x3
500x2
520

DB Curl - 20x2/3/5/2/3/5/2/3/5

- No PRs but i could barely even stand today and spent most of the day Laying down. Ankle is hurting BIG.

[Coke]

Looking exceptional man, killer rack squats!

[ShooterX]

Personal life took a turn for the weird, moved out of town. Joined a stupid Gym when my head wasnt right. The damn Thing Doesnt even have a power rack. Took a full week without lifting, feels like crap.

Last night did some Inclines up to 225, some pulldowns and Machine Rows, then walked out disgusted at the douches doing so so many curls.

[BULK_BOY]

Personal life took a turn for the weird, moved out of town. Joined a stupid Gym when my head wasnt right. The damn Thing Doesnt even have a power rack. Took a full week without lifting, feels like crap.

Last night did some Inclines up to 225, some pulldowns and Machine Rows, then walked out disgusted at the douches doing so so many curls.

Ouch! Sorry to hear that man. Your new "gym" sounds an awful alot like the one I used to go to. Nothing but Burnt-out E-Z curl bars everywhere........sad really.

[ShooterX]

January 15 - Press

BTN Push Press -
135x2
185x2
205
225
245
250
225x1x6
Push Press - 185x2
Press - 135x6

Clean - 95x2,135x2x2, 155x1x4,175x1x3
Abs - several sets
Rolling XT - 50x8,60x5 - No more ouch
Tate Press - 40x4x2

[ShooterX]

January 17 - Bench -

Chins - 4/2/1/3/2/1/2

CG Bench -
45x3x2
135x3
185x2
225x2
275x2
315
330x2
225x4

DB Curl and Press -
60x3
70x2
80
90
65x4
55x2
70x2

Pressdowns - some

- so much stupidity in the Gym, but training at a place with people who are more jacked than I makes me push a little harder.