Shooter's Road to 500...then 600

[ShooterX]

June 3rd - Workout # 1 - Upper Body / DE Bench

Floor Press-
135x3
185x3
205x3:strong::micro:

Floor Press with 1 Set of Chains -
135x3
185x3
205x3

Floor Press with 2 Sets of Chains -
205x3
225x3
245x3

BB Row from Floor -
135x6
225x4
275x6
305x2

Decline Situps -
12, 10, 8, 4

Planks - Several Held for a slow 20 Count

- BB Rows werent all that Heavy, just different because i normally do them in the Rack.
- Floor Press with Chains was weird, but I need more Chain Weight.

June 5th - Squats and Pulls

Rack Squat - Hole # 10 - (in between nipple line and Belly button.)
245x3
335x2
425x4
455x3
335x10

Clean Grip Rack Pulls -
135x3
225x3
315x3
355x5
375

One Arm Rack Pulls -
135x a bunch

EZ Curl -
75x4
95x10
115x8
75x4x4

- High Stress day, so i let off some steam by setting a few PRs in Lifts I havent done in a long while.
- I wanna start Curling more, get some Peaks.

June 7th - Workout #3 - Shirted Bench

Bench RAW -
135x3, 225x3, 315x3

56 Katana
365x3 w/ 4Board
425x2 w/3 Board

54 Inzer Open Back RAGE X
425x3 w/ 4 Board
445x2 w/ 3 Board

52 Rage X -
465 DUMP

- The Smaller Rage X was the Hardest to adjust to.
- The Katana may have to go, Its a 56 and Angled Sleeves, Ive got almost no Arch and 56 might be a smidge too Big.
- Dumping 465 with just my wife and one spotter was a little bit scary.

Canadian Law Enforcement and Fire Game - June 12th

Warmed up with 135x2, 225x2, 275x2
Shirted up - 275x2, 315x2, 365x2

First Attempt - 450 - Easy 3 Whites

Second Attempt - 500 - Shirt started top rip so I Lost the lift

Third Attempt - 500 - Got it up halfway real good, but the Weight won the Battle this time.

500 Shirted Bench is so close I can taste it.

June 15 - Back

DB Rows - 60x15, 80x10, 100x6, 120x4

BB Shrugs -
245x8
335x5
425x4
515x4
425x4
335x4
245x15

KB Swings - 55x 4per Arm. 55x3per Arm x 2sets

EZ Curl - 95x4, 115x3, 135x6, 95x3

- Felt good, didnt go very Heavy. Doing 3 Week Mini-Cycles. Changing all Lifts every 3 Weeks.

June 16 - Triceps

6 Board Bench -
135x3
225x3
315x3
405x3
455x3
475
405x5
315x12

CG Bench -
225x12
185x12

Band Pushdowns - x Alot

- First Tricep Day of my new Push Pull Focus Routine.
- 475 on the 6 Board, wasnt the most i could do but it slipped on the boards and fell onto the Pins in the Rack. Kinda Scary.

June 18 - Pulls - Workout # 7

High Pulls - to chin Snatch Grip
135x5
155x2
175x2
200x3

Low Pulls - to Navel Clean Grip
200x2
225x2
245x2
265x2

Rack Squats - Hole #12 -Bar rests at Nipple Line.
245x5
335x2
425x2
475x5
515x4
575x3

Decline Situps - 3 sets of 10

- I dont know how you guys Squat Heavy. It Hurts and isnt Fun.
- A little Olympic lifting for a few weeks to get some speed in my DL.

June 21 - ME Bench

Rack Bench -
135/185/225/275/315x3
345

Shirted 3 Board -
315x3
365x3
405x4
465x2
405

Band Pullaparts - 3 sets of 10


- Rack Bench was with bar on pins right on Chest.
- Shirted 3 Board felt pretty good.

June 23 - Back - Workout # 9

One Arm DB Rows -
60x4, 80x4, 110x3, 130x3, 160x2, 180x3, 200x2, 160x8

Barbell Shrugs -
245x4, 335x4, 425x8, 515x4, 565x2, 425x4, 335x10

KB SWINGS - 55x6(each arm), 55x10 (both Arms)

Planks - 2 sets of half a Metallica song.

- Skipped Curls because its too hot and i'm Sweating like a Pig

June 25 - Triceps - Workout # 10

RAW BENCH -
45x3, 135x3, 225x2

CG 6 Board -
275x3
315x3
365x3
405x3
455x3
475
495
405x7

CG Bench -
245x14
205x8

Lyin DB XTs and some H-Rolls. Light

- Worked out with Keenan, nice gym. Was good to have a spotter for a change.
- Triceps were mush after the High Rep Close Grips.

June 27th - Pulls - Workout # 11

High Pulls - 135x3, 155x3, 180x3, 200x4

Low Pulls - 220x3, 240x3

Rack Squats - Hole # 12
245x3
335x3
425x2
515x2
605x3
515x8

Crunches - 12,10,8

- good God, 600 pounds isnt meant to be on your back
- i really like Rack/Anderson Squats

June 30th - Bench

Rack Bench - off Pins on chest-
135x3, 185, 225, 265, 295, 315, 335, 355, 295, 275
225x1x4

SHIRTED 3 Board Bench -
315x3
365x2
405x2
425x2
445
405x4
365x3
425x3

- I could be so much stronger if I had some guys to lift with, and a strong spotter once in a while. Frustrating.
- I was actualy getting stronger as the workout went on but didnt feel safe going any Heavier with just my Wife to Spot me.

[ShooterX]

Shooter's Chart - JUNe 2008

Only One Contest in June, almost benched 500

PRESSES
Bench – 374x2, 360x4, 245x12
Shirt Bench - 496, 415x2, 385x4
Floor Press – 370x2, 345x4, 335x6, 315x8, 265x12, 250x15
2 Board - 355x3, 315x4
3 Board - 400x2, 375x3, 315x8
4 Board – 425, 410x2, 405x3, 385x5, 315x6
5 Board – 425, 410x4, 385x6, 335x8
6 Board - 495, 455x3, 405x7, 315x12
Shirt 1 Board - 425x2, 375x3
Shirt 2 Board - 445, 410x3, 335x4
Shirt 3 Board – 465x2, 425x3, 405x4,
Shirt 4 Board – 495, 455x2, 425x4
Shirt 5 Board - 515, 505x2, 445x3, 425x5
Reverse Band DBL Minis - 455, 425x2, 405x5, 365x8
REV. BAND Strongs - 365x3, 315x6
REV. Band DBL Strongs -
Rack Bench – 355, 315x3
Mid-Range Lockouts – 445, 425x3, 405x4
High Lockouts – 485x2, 425x4
CG Bench – 365, 345x3, 315x6, 245x14
Floor Lockouts – 425, 385x2, 335x5
Seated BB Press - 155x2, 135x4
Pin Press (chin)-
Pin Press (eyes) – 230, 205x2, 190x5, 175x7, 135x4
Pin Press (above Head) - 250x2, 225x4, 210x6
Lyin EZ XT – ]115x6, 95x8, 75x15



SQUATS
Squat – 407, 400x2
Gear Squat - 418
Box Squat - 405x3, 385x4, 365x6
GM – 335x3,315x4
Rack Squats #12 - 605x3, 515x8
Rack Squats #10 – 485, 455x3, 425x4, 365x7, 335x10
Rack Squats # 8 –
Zercher # 4 - 185x2,135x3
Zercher # 3 -

PULLS
DL – 510, 465x3, 390x4, 265x15
Sumo DL - 365, 315x3
RDL – 405x2, 365x3
Clean Rack Pull - 405, 385x2, 335x5
Rack Pulls – 535, 515x2, 425x3
Rack Pulls (with Straps) –565
BB SHRUG - 565x2, 515x4,425x8, 335x10, 245x15
BB Row – 365,315x3, 275x6
BB Row in Rack – 410x2, 405x3, 395x5, 315x8, 275x15
One Arm Row - 200x2, 180x4, 160x8, 120x12
EZ Curl – 135x6, 115x8, 95x10
High Pull- 200x4, 155x5, 135x8

[ShooterX]

July 1 - Workout # 1 - Bench and Back - Canada Day~!

BENCH - RAW -
45x5
135x4
225x3
255x3
315x7

Shirted 2 Board -
405x4
425x3

Shirted 4 Board -
425x3
505miss
455x4

One Arm DB Rows -
60x6, 110x4, 150x10, 200x3

BB Shrugs-
225x11, 425x6, 515x4, 445x6

- Had a partner today who needed some Bench Work.
- Hurt to do Bench 2 days in a row, but felt good to hit some PRs.

July 5th - Triceps - Workout #2

Bench - Close Grip -
6 Board
135x3
225x3
315x3
405x3
455x4
425x2
405x2

CG Bench -
255x15
185x10

Lockouts -
335x3
425x3
475x2
500x2

- Very good workout, got my Test Flowing, afterwards I was angry and fired up. Ready to rip someones head off.
- Slowly getting these PRs. I was scared of anything over 400 less than a year ago.

[ShooterX]

July 7 - Lower Body

High Pulls - Snatch Grip to lower pec line
135x3
175x3
195x3
215x3

Rack Squats # 12
245x3
335x5
425x2
535x8

Decline Situps - 15, 12, 6

- Strong Workout, last week of High Pulls for this mini-cycle.
- Next Cycle, gonna do some Box Squats and have a Squat Day.

[ShooterX]

July 12 - Push-Pull Meet

Bench -
OPENER - 475 : fast and easy
2nd - 500 : almost to lockout then stalled : No Lift
3rd -500 : got to my chest and my elbow went in a weird direction.

Deadlift -
didnt warmup because it was too hot outside
Opener - 500 - Easy
2nd - 515 - Struggled and got it not too tough
3rd - 525 - Stopped at my knees -no lift

- I could have done better, but might be competing too often.
- I need to get my Bench and Dead moving, I wanna Total 1200 in Ironman.

[ShooterX]

July 14 - Shirt Bench

RAW BENCH WARMUP -
135x5
225x3
315x3

Double Ply Rage X -
4 BOARD -
365x3
405x2
425x2 (couldnt touch on a 3 Board)
315x6

RAW 4 Board -
315x16

- Working in the new shirt, 425 wouldnt go down to the 3 Board at all.
- Double Ply RAGE X with Grid Stitch, alot more shirt than what im used to.
- I didnt even want to Bench but it was like a Bench Press Party here.
Me, my Wife, My Best Friend and his Wife all Benching and Drinking Beers.

July 16 - Squats

Box Squats -
45x4
135x4
225x4
315x3
365x2
385
405
315x3

Rack Squats - Hole # 10 - Bar is just above Belly Button.
315x2
365x2
415x2

- Havent done Box Squats in a real long time, my Quads were burning.
- Knees and Quads felt awful. Was gonna do 315 as a Burnout for 12 or 15 but after THREE my Legs were aching.
- Didnt want to lift at all, but didnt want to lay-off for a full Week either.

[ShooterX]

July 18th - Bench

Reverse Band Bench - Choked Blue Band
135x3
225x3
315x3
365x3
405x2
315x3
225x4

Floor Press
135+50 pounds of Chain x 5
245x3
335x3
295x10

- Thats all Folks, didnt feel strong on floor presses.

[ShooterX]

July 19th - Back / Pullin

Rack Pull - (from Below the Knee) (With Straps)
245x3
335x2
385x2
425x4
475x2
525x2
545x2
475
425

Barbell Row - inside the Rack -
245x4
295x3
315x2
335
375x6

Decline Situps - 10x10, 25x6, 8

- Pulls really got me sweating and puffing. Wanted to stop at 475.\
- Was doing 4/3/2/1 on the Rows but they felt Great. So got a PR.

[BULK_BOY]

Good to see you on-line again Shawn. Nice Pulls BTW. Wish I had my own Rack.......

[ShooterX]

July 22 - Bench - Shirted

RAW Bench -
45x8
135x5
185x3
225x3
275x3
315x2
345x2
375

Shirted 2 Board -
375x2
395x2
415x2
435x2

Shirted 1 Board -
435
395x3
355x4

Kettlebell Military Press -
55x 6,4,3
20x 10 x 3

Kettelbell Play - 20 Lb KB - Curls, Front Raises, Side Raises, Tricep XTs.

- Its been a long time since i did any Heavy Raw Benching.
- Weird doing Heavy Work all alone in my Basement, but i felt perfectly Safe.

[ShooterX]

July 26th - Box Squats

Box Squats - right about //
135x5
185x5
225x5
275x5
315x5
365
405
425
385
315
225

- 425 is the most weight I have Squatted in 2008. It was Heavy
- I am mostly Squatting to improve my Deadlift
- I HATE doing REPS!!!!! Necessary EVIL though, I Guess

[ShooterX]

July 28th - Bench

Bench Raw -
135x3
185x3
225x3

Add Shirt and 3 Board -
275x3

Shirt and 2 Board -
315x2
365x2
405x2

52 Rage X and 2 Board -
455x2

DBL Rage X and 4 Board -
475x2

- That was it, felt weak at the Lockout.
- Was really straining to touch in the 52 Rage X, I normally wear a Size 54.
- Just didnt feel strong today , and the Double Ply Shirt is a Beast.

[ShooterX]

SSA BACKYARD MEET - August 2 2008

Competed Ironman -

BENCH -
480 - Felt EASY actually, Heavy at Hand off, then it was no big Deal. Good

500 - Shirt started to rip at seams, got it off the chest and started then it was done.

500 - Tried again in another shirt but it was too late, no energy.

DEADLIFT -
500 - Solid Lift, had more in the Tank

520 - would have been a PR but it stalled at my Knees, like it hit a Wall.

520 - This time i got it up like an Inch

- I think i am gonna be doing Bench Only for a little While, Deadlift made my Brain Hurt.

[BULK_BOY]

Too bad about the shirt Shawn. I know you wanted that 500 so bad. **** happens. You'll get it next time. Bench only? Isn't that what we talked about back in May? LOL

[ShooterX]

Too bad about the shirt Shawn. I know you wanted that 500 so bad. **** happens. You'll get it next time. Bench only? Isn't that what we talked about back in May? LOL


Yeah but I do Love the Deadlift. Wanted be be IRONMAN.

[ShooterX]

Shooter's Chart - JULY 2008

Only One Contest in July, almost benched 500

PRESSES
Bench – 374x2, 360x4, 315x7, 245x12
Shirt Bench - 496, 415x2, 385x4
Floor Press – 370x2, 345x4, 335x6, 315x8, 295x10, 265x12, 250x15
2 Board - 355x3, 315x4
3 Board - 400x2, 375x3, 315x8
4 Board – 425, 410x2, 405x3, 385x5, 315x16
5 Board – 425, 410x4, 385x6, 335x8
6 Board - 495, 455x4, 405x7, 315x12
Shirt 1 Board - 435, 425x2, 395x3, 355x4
Shirt 2 Board - 445, 435x2, 425x3, 405x4
Shirt 3 Board – 465x2, 425x3, 405x4
Shirt 4 Board – 495, 455x4
Shirt 5 Board - 515, 505x2, 445x3, 425x5
Reverse Band DBL Minis - 455, 425x2, 405x5, 365x8
REV. Band BLUE - 365x3, 315x6
Rack Bench – 355, 315x3
Mid-Range Lockouts – 445, 425x3, 405x4
High Lockouts – 500x2, 425x4,
CG Bench – 365, 345x3, 315x6, 255x15
Floor Lockouts – 425, 385x2, 335x5
Seated BB Press - 155x2, 135x4
Pin Press (chin)-
Pin Press (eyes) – 230, 205x2, 190x5, 175x7, 135x4
Pin Press (above Head) - 250x2, 225x4, 210x6
Lyin EZ XT – ]115x6, 95x8, 75x15


SQUATS
Squat – 407, 400x2
Gear Squat - 418
Box Squat - 425, 405x3, 385x4, 365x6
GM – 335x3,315x4
Rack Squats #12 - 605x3, 535x8
Rack Squats #10 – 485, 455x3, 425x4, 365x7, 335x10
Rack Squats # 8 –
Zercher # 4 - 185x2,135x3
Zercher # 3 -

PULLS
DL – 510, 465x3, 390x4, 265x15
Sumo DL - 365, 315x3
RDL – 405x2, 365x3
Clean Rack Pull - 405, 385x2, 335x5
Rack Pulls – 535, 515x2, 425x3
Rack Pulls (with Straps) –565, 545x2, 425x4
BB SHRUG - 565x2, 515x4, 445x6, 425x8, 335x10, 245x15
BB Row – 365,315x3, 275x6
BB Row in Rack – 410x2, 405x3, 395x5, 375x6, 315x8, 275x15
One Arm Row - 200x3, 180x4, 160x8, 150x10, 120x12
EZ Curl – 135x6, 115x8, 95x10
High Pull- 215x3, 200x4, 155x5, 135x8

[ShooterX]

August 6 - BACK

BB Row in the Rack -
135x10
225x6
275x4
315x3
355x2
385
405x4
425
375x2
335x4

Kettelbell Curls -
55x3,2,2
20x4x2

Neck Raises -
20x10x2

Treadmill - 10 Minutes

- Felt good to do some Neck work and Cardio, and not worry that there is a Competition in 2 weeks.
- Gonna trim up a little bit for some Wrestling Work in September.

[ShooterX]

August 7 - Bench AGAIN

Raw Bench -
135x3
185x3
225x3
275x3
315x3
335x3
355x3

Double Ply Rage X - plus 3 Board -
385, 405, 425, 425

RAW 5 Board -
385x2
415x6
445x2

-DAMN, It is hard to touch in a Double Ply Shirt. I need some setup in this thing.
- Always feel stronger, the farther into my Workout I am.

[ShooterX]

August 11 - Bench

Raw Bench -
135x3
185x3
225x3
315x3
365x3

Single Ply 3 Board -
405x6
455x3

Single Ply 4 Board -
505x1x2

Full Range -
455x2 (No touch)

- Im not getting alot of Volume in when I put on the Shirt.
- Partly because it is Hot and i Sweat in the Shirt, and partly because the Team all lifts together and It take alot of Time.
- But I also dont need that much Volume since I am Anabolically Challenged. No Extra Testosterone in my System.

[ShooterX]

August 12 - Back

One Arm DB Rows -
60x4
80x3
100x3
130x2
150x3
180x2x2
130x4

Hammer Conc. Curls- 60x4x2, 30x4x2
Hammer Curls - 30x3x3
Crunches - 4 sets of 10

- Wanted to do more but a call came in to go out, and it was bloody hot.
- Shrugs another time this week.
- No PRs, wanted one on the Dumbell Rows but they were too friggin' Heavy

[ShooterX]

August 13th - Bench RAW

Bench -
Reverse Doubled Minis -
225x3
275x3
315x3
365x3
425x4
365x3
315x3x2

- Thats It, Thats Enough

[ShooterX]

August 14 - Back

Good Mornings -
135x3
185x3
225x3
275x3
315x6
355x3

BB Shrugs -
135x15
225x10
335x6
425x4
455x6
425x2
335x3
135x4

DB Curls - 50x3x3, 40x3x3

- Kinda embarassing my Traps felt weird having Weight on them. Losing my callous. Plus there is a Knurling in the middle of the bar and my shirt didnt cover my neck.
- A couple PRs, small ones mostly because i havent pushed Good Mornings hard at all this Year.

[ShooterX]

August 17 - Shoulders

Seated One Arm DB Press -
40x3
60x3
80x3
100x3, right arm only
60x5

Mini-Band Pullaparts - 5 sets of 10

- One Arm DB Press was my favourite Lift but in My Basement Gym I have to do them Seated.
- Sitting down changes the lift in alot of ways, my Back and Sides were hurting trying to Balance the weight.

[BULK_BOY]

August 17 - Shoulders

- One Arm DB Press was my favourite Lift but in My Basement Gym I have to do them Seated.
- Sitting down changes the lift in alot of ways, my Back and Sides were hurting trying to Balance the weight.

Can't you take the DB's outside and do them?

[ShooterX]

August 18th - Bench - Single Ply

Raw Bench - 135x3, 185x3, 225x3

Shirt 3 Board - 315x3
Shirt 2 Board - 385x2
Shirt 1 Board - 445x3 -No Touch
Shirt 3 Board - 475x3
Shirt 4 Board - 495x2

- Thats Its, no Assistance since i did it yesterday.

[ShooterX]

August 20 - Bench

CG Bench -
135x5
185x5
225x5
275x5
355x6

DBL PLY SHIRT 4 Board -
405x4

change to 5 Board -
405x8

Down the Boards- 5 BD to 4 BD to 3 BD
Shirted - 315

- That was all, felt like not enough but I just Benched on Monday.

[ShooterX]

August 22 - Back

Wide Stance Stiff Leg DL -
45x3
135x3
185x3
225x3
275x3
315x3
335x2

RDL - 275x3, 225x6

Decline Situp - 8/6/6/4/4

- First time training the Deadlift in a very very Long time.
- Wide Stance SLDL felt weird right in my Glutes.

[BULK_BOY]

August 22 - Back

Wide Stance Stiff Leg DL -
45x3
135x3
185x3
225x3
275x3
315x3
335x2

RDL - 275x3, 225x6

Decline Situp - 8/6/6/4/4

- First time training the Deadlift in a very very Long time.
- Wide Stance SLDL felt weird right in my Glutes.

I'm not surprised your Glutes felt weird.:eek: Watch you don't throw your pelvis out-of-whack. :tuttut:LOL

[ShooterX]

August 25th - BENCH

Bench - 135x2

Bench with Reverse Blues -
225x3
335x4

Shirted Bench with Reverse Blues -
385x3
425x2
500x4 on a 3 Board
520x8 on a 4 Board

Double Ply Shirted Bench with Reverse Blues -
550x4 on a 4 Board
605x big miss
425x Lotsa Reps - on 4 Board - stretching Shirt.

- Fun Workout that i almost quit on before it started.
- Just trying to feel Heavy Weights

[ShooterX]

August 28th - Back

Rack Pulls - Hole #2 (very short ROM)
135x3
225x3
315x3
405x3
455x4x2

EZ Curl -
75x8
95x6
115x8
135x4
145x4
95x5
75x4

- Trying an experiment with Rack Pulls for 6 weeks, increasing range of motion every week.
- Curls were just because i wanna look Jacked in my Work Shirt.

[BULK_BOY]

August 28th - Back

- Curls were just because i wanna look Jacked in my Work Shirt.


Who would want to mess with you anyways?:indian:LOL. Nice workout Shawn.

[ShooterX]

Well, I'm working a 70 Hour Week, was gonna hit some Raw Bench Saturday Night but im just TIRED.

So i did some research at work and found this :

2006 - 3 Shirted Workouts
2007 - 11 Shirted Workouts with 4 in December
2008 - 25 Shirted Workouts so Far.

[ShooterX]

August 31 - BACK

BB ROW in Rack -
135x12
225x4
275x4
315x3
365x8
385x2

One Arm DB Rows -
60x4
110x15
130x3
150x5

- End of the Month needed some PRs.
- Had to do something, felt like i was lazy all week. Stupid Job.

[BULK_BOY]

August 31 - BACK
- End of the Month needed some PRs.
- Had to do something, felt like i was lazy all week. Stupid Job.

And he gets some PR's!!!!

As for the job......we all gotta work. :clown:

Unless you're rich. hahahahaha

[ShooterX]

September 2 - Bench

Bench - RAW
135x8
225x4
275x2
315x2
365x2

Shirt - 2 BD
365x3
405x2
445x2

Shirt - 3 BD -
445x2 - Damn Board fell off my Chest

DBL Shirt - 405x3 NO TOUCH

DBL Shirt - 4 BD -
445x5
465x2
SHIRT OFF

RAW 4 Board - 425x2
RAW 5 Board - 430x4
RAW 3 Board - 405x2
RAW 5 Board - 405x3

Lyin EZ XT - 95x6, 95x4x4

- I dont know what it is about Benching all alone in my Basement.
It feels a little bit Scary but also exhilarating.
- Lotsa PRs to start my Month.

[ShooterX]

Another 65 Hour Work Week, way to end my Summer.

[BULK_BOY]

Another 65 Hour Work Week, way to end my Summer.

That's just crazy-talk! :eek:

[ShooterX]

Sept 8 - BACK

BB Row -
135x10
185x10
225x12
275x10
325x10

BB Shrug -
225x15x2
275x15x2

EZ Curl - 95x5x3


- Easy Quick Back Workout, still tired from 2 65+ hour Work weeks.
- Tried some Reps for a change.

[BULK_BOY]

Those are some serious Rows there bro! Now go get some sleep. ;)

[ShooterX]

Thanks to Keenan hitting Bench Today, i didnt put it off an waste another Day.

Sept 10 - RAW Bench

Reverse Green Band Bench -
95x3
135x3
225x3
275x3
315x3
370x4

Reverse Blue Band Bench -
315x2
365x2
415x3

5 Board -
315x2
365x2
415x3

4 Board -
415x2

3 Board -
335x10

Band Pullaparts - Mini-Bandx12x3
KB Side Laterals - 20x 10,8,6,4

- Almost put things off another Day, Glad I didnt.
- My RAW Strength hasnt disappeared yet.

[BULK_BOY]

Nice job Shawn. Good for you going in and getting it done. Trooper.

[ShooterX]

I need a good kick in the ASS, Bodyweight this morning was 281, and ive been hitting like 2 workouts a week for over a Month.

Good training Partners can be helpful, but Bad Training Partners can be even Worse in the Long Haul.

[BULK_BOY]

I need a good kick in the ASS, Bodyweight this morning was 281, and ive been hitting like 2 workouts a week for over a Month.

Good training Partners can be helpful, but Bad Training Partners can be even Worse in the Long Haul.

Is that new muscle? or fat?

[ShooterX]

Sept 16 - Squats -

Box Squat -
135x3
185x3
225x3
275x3
315x3x2
365x2x2

Decline Situps - 3 sets of 10

- Nope Keenan , still dont like Squats. I might even like them less Now.

[ShooterX]

Sept 16 - Bench

Bench RAW -
135x2
185x2
225x2
275x2
315x2

2 Board RAW -
365x3
385x2
405

Shirt 3 Board - 405x3, 445

Double Ply 3 Board - 445x2

Shirt 5 Board - 445x4

Shirt 2 Board - 445x2

Light Shoulders

- My shoulder felt like hell, just wearing my shirt hurt my Shoulder.
- I feel like crap, too much time away. Should have done an easy Workout.

[ShooterX]

Sept 23 - Back

BB Rows -
135x10
185x5
225x4
275x4
295x3
315x3
365x4
385x2

RACK PULLS - (with Straps)
445x6
405x3

RACK PULLS - (no straps / clean grip)
365x5

Hammer Curl - 30x4, 50x4, 70x4x3, 50x5

- needed to Lift, feeling so lazy lately.
- Tomorrow I Bench...

[ShooterX]

September 25 - BENCH

Speed Bench -
135x3x3
135 plus Chains x3x3
185 plus Chains x3x3

Lockouts - Less than Mid-Range, but decent ROM. Hole # 5
225x3
315x2
365x2
405x2
425x2
445x2

Light Shoulder work.

- I dont care what anybody else thinks, I like "Death Magnetic"
- Speed Work felt good, need to work on Speed with Stability.
- Why does anything over 400 feel like it is gonna break my Wrists????
Seriously Whats my Problem?

[ShooterX]

Saturday - Septemebr 27th - Bench

RAW BENCH -
45x5
135x3
185x3
225x3
275+Chainsx3
315x3
375x3

Shirt on -
405miss
405x2 both mini-dumps.

Shirt 2 Board -
395x5
445x4
485

Shirt 3 Board -
485x2
500
Shirt 4 Board-
500x1
500miss

DOUBLE Ply Shirt 3 BOARD -
405x3

Switch to 4 BOARD -
405x8

RAW 6 Board - 465x4
RAW 4 Board - 385x7
RAW 3 Board - 410x2
RAW 2 Board - 370x3
RAW 4 Board - 385x6

- Great Workout, Keenan was here and the weigth felt lighter after doing the heavy Double Shirt Stuff.
- CRAZY VOLUME~!

[BULK_BOY]

What up Shaun? Everything OK?

[ShooterX]

Shooter's Chart - SEPT. 2008


PRESSES
Bench – 375x3, 360x4, 315x7, 245x12
Shirt Bench - 496, 415x2, 385x4
Floor Press – 370x2, 345x4, 335x6, 315x8,295x10, 265x12, 250x15
2 Board - 405, 385x2, 370x3, 315x4
3 Board - 410x2, 375x3, 335x10
4 Board – 425x2, 405x3, 385x7, 315x16
5 Board – 445x2 ,430x4, 415x6, 335x8
6 Board - 495, 465x4, 405x7, 315x12
Shirt 1 Board -435, 425x2, 395x3, 355x4
Shirt 2 Board - 485, 445x4 , 425x3, 405x4, 395x5
DBL SHIRT 2 BD -
Shirt 3 Board – 500, 485x2, 475x3, 405x6
DBL SHIRT 3 BD - 445x2, 405x3
Shirt 4 Board – 505, 495x2, 455x4
DBL SHIRT 4 BD - 465x2, 445x5, 405x8
Shirt 5 Board - 515, 505x2, 445x4, 425x5
DBL SHIRT 5 BD - 405x8
Reverse Band DBL Minis - 455, 425x4, 405x5, 365x8
Reverse Band Green - 370x4
REV. Band BLUE - 415x3, 315x6
Rack Bench – 355, 315x3
Mid-Range Lockouts – 445, 425x3, 405x4
High Lockouts – 500x2, 425x4,
CG Bench – 365, 355x6, 255x15
Seated BB Press - 155x2, 135x4
Seated 1-Arm Press - 80x3, 60x5
Pin Press (eyes) – 230, 205x2, 190x5, 175x7, 135x4
Pin Press (above Head) - 250x2, 225x4, 210x6
Lyin EZ XT – 115x6, 95x8, 75x15


SQUATS
Squat – 407, 400x2
Box Squat - 425, 405x3, 385x4, 365x6
GM – 355x3, 315x6
Rack Squats #12 - 605x3, 535x8
Rack Squat #11 -
Rack Squats #10 – 485, 455x3, 425x4, 365x7, 335x10
Rack Squats # 9 –
Zercher # 4 - 185x2,135x3
Zercher # 3 -

PULLS
DL – 510, 465x3, 390x4, 265x15
Sumo DL - 365, 315x3
RDL – 405x2, 365x3
Clean Rack Pull - 405, 385x2, 365x5
Rack Pulls – 535, 515x2, 425x3
Rack Pulls (with Straps) –565, 545x2, 445x6
BB SHRUG - 565x2, 515x4, 455x6, 425x8, 335x10, 245x15
BB Row – 365,315x3, 275x6
BB Row in Rack – 425, 410x2, 405x4, 395x5, 375x6, 365x8, 325x10, 275x15
One Arm Row - 200x3, 180x4, 160x8, 150x10, 120x12, 110x15
EZ Curl – 145x4, 135x6, 115x8, 95x10
High Pull- 215x3, 200x4, 155x5, 135x8

[ShooterX]

October 7th - Bench

Reverse Blue Band Bench -
135x10
225x5
315x4
365x4
385x3
315x4
225x4

Seated Pin Press (at Eye Level)
135x6
155x2
175x2
195x2
215x2

Lyin EZ XT -
75x4
95x5
115x10
115x4x2
75x3x3

- Its been over 9 days since ive touched a weight.
- My ankle and foot are screwed up from Arithiritis and wearin my Converse All-Stars way too much. I can barely walk.
- Had a horrible week, just didnt feel like Lifting. Lost a Puppy that was really attached to me. He wanted to be wherever I was. And now i miss him. R.I.P Teddy.

[ShooterX]

October 8th - BACK

BB Row {in Rack} -
135x15
225x4
275x4
315x4
365x4
385x2
315x3x3

BB Shrug - 315x8x3

KettleBell Curls - 20x5x5

- Not Bad, felt good to Pull some real weight for a change.
- My Rows were feeling WEAK.

[ShooterX]

October 11th - Bench

Raw 3 BOARD -
225x4
275x2
315x2
335
365
385
405
425

DBL Shirt 3 Board -
425x2x2

Shirt 3 BOARD -
425x5

Shirt 4 Board -
425x3

Neck, Grip and some Curls

- Once it got over 400 Everything felt Heavy. 365 felt no different than 225. Weird
- Thanks for the Kind Words, Tough times make Tough People.

[BULK_BOY]

Damn. Sorry to hear about your Puppy Shaun.

[ShooterX]

October 14th - Squats and Lats

Box Squat -
135x6
225x3
225 + Minis x2
225 + Greens x2
315x2
365x2
315x2

1 Arm DB ROW -
60x5
110x4
130x4
150x5

Reverse EZ Curl - 75x4x2
EZ Curl - 75x4x2
Leg Raises - 8,8,6,6
Treadmill - 10 Minutes

- Feel stupid, my Ankle has been Throbbing constantly for a couple weeks.
- Walking like Frankenstein, it feels like one of my screws in my ankle is bent or loose. I have almost No Balance whatsoever.
- But my Brain said, you need to do some SQUATS.
- Then watching Biggest Loser made me get on the Treadmill.
- It feels like my foot is Broken.

[ShooterX]

October 16th - My Weekly Bad Bench Workout @#$%

Floor Press -
45x30
135x25
185x15
225x4
275x4
315x4
355x2

Shirted 2 Board -
275x6
315x4
365x3
405x5
425

DBL Shirted 4 Board -
425x3
425x2

RAW 4 BOARD - 365x9

Band Pullaparts - 3 sets of 10

- OK, why does it feel like **** every time i put on my Double Ply Rage X? As soon as i put it on i feel like ive done 30 sets of Bench already.
- Doesnt help that I am Benching all alone.
- I am NOT ready to compete in Double Ply Shirt Yet.

[ShooterX]

Oct. 20 - Pulls

Rack Pulls- right at knee, No Straps
135x3
225x3
315x3
315 + Minis x 3
315 + Average Band x 3
315 + Average and Mini x3
405x4
445x4
465
485
505
405x2

Seated BB Muscle Snatches - 45x4x2, 65x3x2

- The Seated Snatches were hard, but not sure how Heavy i can do like that. But the Gym is my Basement, no other option. Maybe Kneeling Cleans and Snatches.
- Rack Pulls were OK, wrecked my favorite Workout Pants though.
- Bands produce alot of pain.

[ShooterX]

October 23th - Bench

RAW Bench - 45x10, 135x10, 225x10

Reverse Band Shirted 3 Board Press -
315x3
365x3
405x3
425x3
445x2
465x2
405x3
315x10

Seated Pin Press - (Eye Level)
135x8
135+25 pounds of Chain x4
135+85 Pounds of Chain X 0000
135x2
155x2
175x2
195x2

Side Raises - 20x8x2

- Tricep Day, and trying to get used to handling Heavy Weights so that 500 Feels like Nothing.
- Assistance has to be assistance and save the Grinders for the Bench.
- BUT!! I do love my PRs

[ShooterX]

October 15th - BENCH

RAW BENCH -
45xalot
135x6
185x3
225x3
275x3
315x3

Titan FURY -Breaking in New Shirt
315x3
355x3
395x3
430x2
450

Shirt 2 Board - 410x5
Shirt 3 Board - 495 MISS
Shirt 4 Board - 390x6, 435x6

RAW 6 BOARD - 375x10
RAW 5 BOARD - 420x6

Bench with CHAINS and BANDS -Tons of Tension for Lots of REPS.

- Feels good to be back into the Battlefield after 2 weeks off.
- A week in Cuba and then a week Off after the Meet last Saturday.
- LOCKOUT

[ShooterX]

Oct 18 - Pulls

Clean Grip Rack Pulls -
225x2
315x2
365x2
385x2
405x2

BB Rows in Rack -
405x2
365x4
315x4
225x4

Kettlebell Curls - 55x3x3

- Back into the swing of things. Need to find my Passion again.
- And a PR

[ShooterX]

Tricep Day -November 20

Close Grip Bench -
225x3 - Reverse Blue Bands
275x2 - Reverse Blue Bands
315x2 - Reverse Blue Bands
365x2 - Reverse Blue Bands
405x2 - Reverse Blue Bands

405x3 - - Reverse Blue and Black Bands and Single Ply Shirt
405x2 - - Reverse Blue and Black Bands and Double Ply Shirt
455x2 - - Rev. Blue and Black with Double Ply Shirt

455x2 - Rev. Blue and Black Bands - No Shirt
315x8 - Reverse Blue Bands with No Shirt

Lyin EZ XT - 95x6x2, 75x5x3

- The Extensions felt bad in the Shoulders, just felt bad in the wrong way.

- Couldnt touch in the Double Shirt, but it was working its way down. I think the fact that i did the same thing RAW as in my double Ply shirt, means i wasnt using enough weight or too much Band Tension.

- I would love some Advice or criticism.

[ShooterX]

Novemeber 22nd - BENCH

Bench -
135x5
185x3
225x3
265x2
315x2
355
385

Double Ply Shirt - 3 BOARD -
405x3
445x4

Double Ply - 2 Board -
405x2x2

Double Ply Shirt - 3 Board
455x2
500

RAW 5 Board- 435x3
RAW 3 Board -405x1

Rack Lockouts with tons of Band Tension.

- Great Workout with Keenan.
- Finally starting to use the Double Ply Shirt right. Had no problems touching the 3 Board at all, and the 2 Board Touched easily without Dumping it at all.
- 385 is the Heaviest Raw Bench I have done in 2008.

[ShooterX]

November 25th - Back

Barbell Shrugs -
135x25
225x10
315x5
405x4x4
315x3x3

Fatman Prone Pullups -
4 sets of 4
4 sets of 2


- Nice Quick Workout, Pullups went from Easy to Hard really fast.
- Shrugs are weird they keep rubbing my Privates. I wish my Wife was a Barbell Shrug.

[Cricket_Fire]

Solid work. Throw some more weight on those shrugs! (and push your hips back a little bit, for the sake of the family jewels hahaha)

[ShooterX]

Nov. 27th - Pressin'

Floor Press -
45x20
135x10
185x8
225x8
275x10
300x3
315x3
345x3
315x5
275x3x3
225x2x4

Side/Front Raises - 20 Kettlebell x4x4

- No PRs but a solid workout all alone.
- The more I work on technique the closer to my Belly the Bar gets.

[ShooterX]

November 30th - Back

Barbell Row -
135x8
185x6
225x4
275x4
300x4
320x2
340x2
360x3
380x3
340x2
300x2

BB Shrugs -
275x15x2
225x20

- Light easy Back Day, trying to lighten up my Rows and feel it more in my Lats.

[ShooterX]

December 2 - Squats

Box Squats =
135x3
225x4
315x2
365x3
405x2

RACK Squats - Hole # 11
405x5
455x3
505x2

- First Squat workout since October 15th, need to Squat to increase my Bench.
- Felt AWFUL.

[BULK_BOY]

[color=green][u][b]December 2 -
- First Squat workout since October 15th, need to Squat to increase my Bench.
- Felt AWFUL.

I agee. I know you don't like them......kinda like "Buckley's Mixture" hahahaha:evillaugh:

[Cricket_Fire]

YES! SQUATS! RAAAAAAAAAAAAAAAAAAAAAAAAAAWRRRRRRRRRRRRRRRRRRRRRRRRRRRRRr

[ShooterX]

Lift More Weight~!

[ShooterX]

December 5th - Bench

Reverse Black Band RAW Bench -
135x3
225x5
275x3
315x6
365x4
405x3
455x3
495

Rev. Black Band Shirted 3 Board -
455x3
475x4
500x4
545x3

Double Ply Shirt -
3 Board - 405x5
2 Board - 405x3, 425x3, 425
1 Board - 425x1x2

RAW 5 Board -
355x10
440x5

Kettlebell Curls - 20x10x2

- Finally getting weights down with my Double Ply Rage X, wasn't all that Heavy.

- Wanted some PRs because these will be Main Lifts for me for a little while.

- Black Bands are really strong.

- I wrote Lift More Weight so many times today, I had to add some weight to my 5 Board Raw Work tonight......Thanks Derek.

[ShooterX]

December 8th - Back

DB Rows -
60x4
110x5
175x8
175x2x2
120x4x2
60x4x2

BB Shrugs -
135x10
225x20
275x10

- Short and Sweet, Rows felt awesome.
- That set of 8 was for you - Derek

[ShooterX]

December 11 - BENCH

RAW 2 Board -
135x2
185x2
225x2
265x2
315x8
365x4
410

Shirted 3 Board -
410x3
430

Shirted 2 Board -
430x2

Mid-range Lockouts - Hole #4
430, 410, 405, 385, 365

EZ CURL -
75x1/2/3
95x2/4/6
115x3/2/1

- I think i am dropping the Mid-Range Lockouts from my Arsenal. felt weird on my shoulders. Bar was like 4 Inches off the Chest but just felt bad. Will just do actual Lockouts.
- 410 wasnt too bad off the 2 Board Raw. I think I am back at a 405 RAW Bench.

[BULK_BOY]

Where are the DLs?:scratch::rolleyes:

:windup::hide:

[ShooterX]

December 16th - Deadlift

SUMO DL -
135x3
185x2
225
275
325x3
375
395 miss
395 miss

Rack Squat - Hole #10
225x4
315x2
405
455
495x2

Decline Situps - 10, 25lbsx6, 8,8,4,4

Kettlebell Swings - 55lbs x 9/7/5/6/10

- Hole # 10 in my Rack is just north of Parallel. Hole #9 would be a Legal Competition Squat. But i Am only Squatting to get Strong and never plan to compete in the Squat ever again.

- Swings were done with both 1 hand and 2, just stretching out the Back and Glutes.

- I am weak in the Posterior Chain. Im gonna try and improve my Sumo Deadlift just to fix that problem.

- I am in really terrible Shape. Breathing Heavy and Sweating. Weight is sitting close to 285 all the time and I am usually Low 270's.

[ShooterX]

December 17 - Speed Bench

DE Bench - with One Mini Band
135x3x3
185x2x4
205x3x3

Reverse Green Band Bench - Lockout Work
135x3
225x2
315x2
365x2
405x4
425x2
365x8


Lyin EZ XT on the Floor - 75x6x6

Hammer Curls - 25x15/10/5/5/3

- Love the Extensions lying on the Floor. My triceps were blowing up and I had to Explode it to get it to go from the Dead-Stop.

- First time doing Speed work with Bands, felt really good. But i see how it can be stressful on the Joints.

- Nice Little workout, my Arms are pumped like when I was in High School doing Curls on Lunch Break.

[ShooterX]

December 21 - ME Bench

Raw 3 Board Bench -
135x3
225x3
275x3
315x3
355x3
390x3

Single Ply Rage X - Full Range
395x2
315x3 - No touch
325x3 - No touch
335x3 - No touch

Raw 5 Board Press -
335x2
405x2
455miss
405x4

BB Row - 225x4,315x4,365x4,315x4,225x4

EZ Curl - 75x2x2, 95x3x3, 115x2x2

- Trying something a little more like Westside. Reading Matt Rhodes Articles at work today.

- I had a fire lit under me, i need to Bench 500+ in May at the Canadian Championships. I am capable.

- Felt awful in my Single Ply Shirt today

[BULK_BOY]

I'm glad somebody had some "Fire" under them........nice job Mr. Brown ;)

[ShooterX]

December 24th - DE Bench

Speed Bench - with 2 Mini Bands
135x3x2
155x3x3
175x3x4

Seated Pin Press - Bar at top of Head
135x5
155x4
185x3
205x2
225

DB Rows -
80x10
130x5x2

Curls - 25x10/6/4

Lyin EZ XTs on Floor - 95x4x4

- Christmas Eve night and I am a little bit Drunk.
- Drinking a Beer because thats all there is in the House to drink.
- The Extensions felt Great, had way more in the Tank.
- Everything was light but didnt want to push things. Just a Speed Day.

[ShooterX]

December 26th - ME Bench

RAW Warmup-
135x3
225x2
275

DBL Rage X - 3 Board
315x2
385x2
405
455x2
495
510

Single Ply Titan Fury -
385x3
395x3
405x3

Raw 6 BOARD -
365x3
405x2
455x2
485x3

BB ROWS -
225x8
275x4
315x1

- INJURY---Pulled something in my Ribs or Intercostals doing Rows. Wasnt heavy or anything, my side just Crunched REALLYl Hard.

- 510 went up off the 3 Board like it was 135. Freakin Awesome.
- Ive gotten much better with the Double Ply Shirt.

- Got a PR on what was supposed to be Light Form Work.

-Keenan was in the House again, makes so much difference not being Alone.

[BULK_BOY]

Injury - Ouch! Sorry to hear that bro. Heal up fast. Congrats on the PR ;)

[ShooterX]

Could be a Hernia, which would suck.

[BULK_BOY]

I agree. That would. Dang.

[ShooterX]

December 31 - Bench

Bench - RAW
135x3, 185x3,225x3
265x2
325x8

Shirted 3 Board -
335x3, 385x2

Reverse Blck Bnd Shirted 3 Board -
455x12
500x6
565x2

REV. Blck Bnd Shirted 4 Board -
515x5

Speed Bench -
135+mini-band x3
155+miniband x3x3
175+miniband X3x2

Rack Lockouts - Tons of different Band Tension with 135

Lyin XTs on Floor - 95x6x6

- Ended the Year with some PRs.
- Ribs still hurt like HELL, no Back work yet.

- Last Workout with Keenan before he leaves for School.

[Cricket_Fire]

Weve built up to rediculous amounts of volume! That workout only took around 2 hours!

[Cricket_Fire]

The video of your 565 is up on my youtube chanel now (bigkeenanh)

[BULK_BOY]

Only 2 hours? Last time we worked out it was like 4 hours I think.........remember the "shakes"? LOL

[ShooterX]

January 3 - Back

BB Shrugs -
135x16
225x8
315x6
365x10
365x4
385x4
405x4
385x12
365x4
315x4x4

Kettelbell Row- 55lbsx15x2, 55x10x2, 55x5x2

EZ Curl - 115x4x4

- Trying to Rehab ribs, Light High Rep Rows.

[ShooterX]

January 6 - First Bench Work of 2009

Floor Press -
45x20
135x15
225x12
275x15
315x5
355x2
335x2
315x2

Shirted 2 Board - Single Ply Rage X
225x7
315x4
405x6
455x2

Shirted 3 Board - Single Ply Rage X
415x10

Lyin XT on Floor - 115x4x4

- Well, I was sick the last 3 days, coughing and sneezing. And my Ribs are still messed up so every cough felt like a Knife to the Chest.
- Slept all night and all day until 4 PM, then started lifting at 6:30.

- The Worse I feel, the better I Bench.

- Was going lighter for more reps, sincce my partner moved away for College.

[Cricket_Fire]

We wanna see more rack lockouts!

Solid workout there; lottsa reps

[BULK_BOY]

Add more weight! LOL

[ShooterX]

Add more weight! LOL

next time

[ShooterX]

January 11 - Squats and Back

Box Squat -
135x5
225x4
325x5
375x2

KB Rows - 55x20x2, 55x10x2

EZ Curl - 115x5x2, 115x3x3
Neck Plate Raises - 35x10x3

- Neck Raises was just so i cant possibly find a shirt that fits anymore.

- I think my injury is well enough to try Barbell Rows next time.
- Squats were done with you in mind Derek. I think my ribs can almost handle Squats.

[BULK_BOY]

Nice job Shawn. ;) Full recovery, then Full Speed Ahead!!!!

[ShooterX]

January 12 - Birthday Benchin'

Bench Press -
135x5
225x5
315x5
335x2
355x4

Overhead Rack Press - Above Head
135x5
185x3
205x2
225x3

Laterals - 20x6/5/4/3 x2
Hammer Curls - 20x10x3

- My least Favourite Bench assistance is RAW Bench to the Chest.
- Weights werent all that Heavy, but always take it easy when I Bench alone.

[BULK_BOY]

HAPPY BIRTHDAY BRO!!!!!!

:alcoholic::alcoholic::alcoholic:

:birthday:

[Dkalban]

Happy Birthday! It''s my little sis's as well.

[ShooterX]

January 14 - Bench

RAW 3 Board -
135x3
225x3
315x3
405x3

DBL RAGE X - 3 Board
425x3
445x2
465x2
485x2
505x2

DBL RAGEX - 2 Board - 445x3

DBL RAGEX - 3 Board 465x5

Lyin EZ XT on Floor - 135x4x4

- Was supposed to be Speed Bench, but once a started warming up the Raw Stuff wasnt even slightly Heavy.
- Only trouble was lifting out of the rack with no Lift-off.

Hows that for More Weight Derek?

[Cricket_Fire]

Bloody hell! You keep training like that and 600 will be your bitch, let alone 500.

[ShooterX]

Jan 16 - Deads

DL - 225x5, 315x3, 415x3

Clean grip Rack Pulls - 225x2, 315x2, 405miss

Rack Pulls - 405x5

Wrist Curls - 135x5x5

- I thought tonight would just be PR after PR, but turns out i am still injured.

- Whatever it is, it makes my "core" feel completely unstable.

- Just felt WEAK, hurt in my Hips maybe because they had to compensate for weaker than normal Back.

[ShooterX]

January 17 - Crazy Benchin

Warmup - 135x3,185x3, 225x3

Reverse Blue Band Work -
385x6
425x3

Single Ply Rage X -
405x5
425x4

Single Ply - 4 Board -
455x5
500x3

Double Ply - 4 Board -
515x2
525x4
550x2

Double Ply 1 Board -
500dump
445dump

Double Ply 2 Board -
455x3
475x5
500x3

raw Bench - 135x30

- Everything i did was a PR today except the dumps.

- Before i couldnt touch a 3 Board in the Double Shirt, so with some more practice, i think this shirt is gonna be great. Work on Touching 1 Board.

- Thanks Keenan, i needed a Bench day like that.

[ShooterX]

January 19th - Back

Dumbell Rows --
60x5
110x4
160x3
160x2
130x4
110x4
60x4

- Thats it, Wife and her training partner were about to Bench and needed my Coaching.

- Side still feels awkward.

[ShooterX]

January 21 - Bench

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

RAW 5 Board -
385x3
405x3
425x5

RAW 3 BOARD - 410x1

Shirt 5 Board -
410x6
450x6
470x4

Shirt 3 Board -
450x4
470

Lyin EZ XT - 115x8x4
EZ CURL - 115x4x4

- Bench is feeling great lately, Living in the Shirt

[Cricket_Fire]

Solid benchin. 500 will go down very soon


Where is that meet 2 weeks after the Classic?

[BULK_BOY]

Nice job the PRs this month bro. ;)

[ShooterX]

January 24th - Bench

BENCH -
45x40
135x3
225x3
315x3

DBL RAGE X - 3 Board -
365x3
405x2
445x3
475x4
515x3

DBL RAGE X - 2 Board -
455 Dump
455x3 - Not Touch

DBL RAGE X - 3 Board
455x8

- Short easy Day, need more weight to touch in this Shirt but limited by lack of Spotters and Hand-offs.

[ShooterX]

January 27th - Upper Body

Decline Situp - 10,8,6,6,4,4,4,4

BB Row -
135x4, 225x4, 275x4
295x3, 315x3, 335x3

Overhead pin Press - ( Eye Level ) SINGLEZ~!
135, 155, 185, 205, 225, 240

RAW 3 Board -
225x9
315x3
365x2
405x2
425x2
445miss

Lyin EZ XT - 135x4x3, 155x3x3

EZ Curl - 155x3x3

- Was gonna go light on 3 Board put after 9 reps with 225, i remembered I HATE REPS~!

- Light day ended up having 4 PRs.

- Rows were scary, my ribs are getting better very Slowly.

[ShooterX]

Jan. 28 - Squats -

Box Squat -
135x4
225x3
315x2
365
385
405
365
315
225

One Arm DL - Rolling Thunder Handle- 55x3, 100x2, 150x2x3

Wrist Curls - 115x8x3

- The One Arm Deads hit my lower back right in the spot where I am Weakest.

- Do I suck at Squats because I dont like them? or Do I not like Squats because I suck at them??

[ShooterX]

January 29 - Single Ply Bench

CG Bench -
45x20
135x4
225x3
315x2
365

Titan Fury Single Ply with Reverse Green Bands -
405
455
505
525
455x3

Titan Fury with 1 Board - no bands
405x5
425x3

Titan Fury full range
405

- Thats Enough.

[BULK_BOY]

Jan. 28 - Squats -
- Do I suck at Squats because I dont like them? or Do I not like Squats because I suck at them??

Former.

[ShooterX]

February 2 - Raw Bench

RAW 1 Board -
135x8
225x6
315x2
365
385
405
415

RAW 2 Board -
425
435miss
385x3
405miss

RAW 3 Board - 365x6

Lyin EZ XT - 135x8x3

- Decent day even though the Bar got stuck to the Boards a couple times.

- Some nice PRs. I thought Raw 1 Board was stupid, but it is the Perfect height in my Rack. Right where the Pins catch it if i miss.

[BULK_BOY]

Nice pressin Shawn. When's the contest in NY?

[ShooterX]

February 21 in Lewiston

[ShooterX]

February 5th - Back

RACK PULLS - below Knee
225x5
315x4
405x3
455x2
455+MINI x1x4

Bent Over Rows -
225+MINI x8x3
275+MINI x4x4

BB Shrugs - 275x15x2, 225x8x2
Wrist Curls - 135x4x2, 95x4x4
EZ Curl - 115x3x3
Decline Situps - 10/10/12/12/8
Treadmill - 10 Minutes

- Im not gonna go crazy, but i need some Cardio and to tighten up a bit.
- I dont want to be a legit 308 Guy.

[ShooterX]

February 7th - Bench

Bench - 135x8,225x4,315x2,365

DBL PLY RAGE X - 3 Board -
405x2
455x3

DBL Ply Rage X - 2 Board -
475x2
495x2

Big Iron Style 3 Board - Single Ply Rage X -
475x2
545x5
575x2

Big Iron Style 4 Board - Single Ply Rage X -
575x2

RAW 3 Board - 225x25

- Got a second set of Pins for my Rack, so went a little crazy for a guy Lifting all alone in the Basement.

- Things felt Heavy but i had no fear.

- The Big Iron Style, Shirted Reverse Bands with Boards will help with confidence and strengthen up my Bones i think. Wrists feel weird with more than 550 in my Hands.

[BULK_BOY]

Solid Bench Work there Shawn. 525 will fly on the 21st! ;)

I have confidence in you bro.

[ShooterX]

February 10 - Single Ply Bench

RAW Bench Warmup -
135x10
225x5
315x3
365x2
410

Single Ply - 2 Board-
425dump
425x6
455x2
475
505

Single Ply -3 Board-
505x2
475x3
455x5

Single Ply - 4 Board -
475x6

Lyin EZ XT - 115x12x3

- You know youre gonna have a good day when you get a PR warming Up.

- 410 RAW was fast, I think 425 would have went up.

- All this work, and doing my own Lift-offs.

- I found a Rage X, i didnt even know i had. So I split the Back and it caused that Dump with 425. I think its a size Smaller.

[Cricket_Fire]

****ing sick day! Raw 1rm pr is a rare commodotie (well, atleast to me hahaha)

Almost time to put it on the platform :)

p.s. I haven't been on msn in a while because I broke my laptop haha; I'll have a new one by the weekend :S

[ShooterX]

Feb. 12 - Back and Cardio

Barbell Rows -
135x15
185x12
225x4
275x4
295x3
315x3
295x2
275x4
245x4
225x4

BB Wrist Curls - 95x5x5

Decline Situps - 20/12/8

Treadmill - 16 Minutes

- Light and easy, but i was sweating my ass off at the end.

[Cricket_Fire]

You ready to bench 500+?

My reading week is 1st week of March - I see many many workouts taking place that week haha

[ShooterX]

February 21st - Red Brick Bench Meet

- What an Incredible Meet. Over 100 Lifters, 8 Flights of 14.

- My Wife did great, after droppping a full weight class, she nailed 3 good lifts while wearing a new Shirt she just got that morning. 155/170/185. Big PRs for her new lower Bodyweight.

- The Iron Asylum crew were fantastic, helping and supporting me and my wife like we were a part of the Family. Thanks Joe, Zane, Sandi, and John.

- Got to see Rheta West get her Pigtails cut off, Another Highlight.

- I won the Seeker Trophy, I have wanted for a long time plus best of all I won a Inzer Double Denim Bench Shirt in a Raffle.

- Lifting -Single Ply Competition for probably the Last time.
Opener - 500 - Smoke Show
2nd - 510 - Struggled at lockout, but I had 10 more pounds in me.
3rd -525 - I got it Half way but couldnt Lock it out.

- 2 PRs , a new Double Ply Shirt, great friends and a Happy Wife. Ive never been so happy about a meet.

[ShooterX]

Tuesday Febraury 24th - Bench

R.AW 1 Board -
155x3, 225x3, 315x3, 365x3

Inzer Double Denim -
405x3 - 4 Board
405x3 - 3 Board
405x3 - 2 Board
405x1 - 1 Board - Dump

Double Ply Rage X - 5 Board
405x3
515x3

- A Couple PRs and i was mostly trying out this new Shirt.

- Touching was too easy in this Denim Shirt, i need to make the Sleeves smaller or my arms Bigger.

[BULK_BOY]

February 21st - Red Brick Bench Meet

- What an Incredible Meet. Over 100 Lifters, 8 Flights of 14.

- My Wife did great, after droppping a full weight class, she nailed 3 good lifts while wearing a new Shirt she just got that morning. 155/170/185. Big PRs for her new lower Bodyweight.

- The Iron Asylum crew were fantastic, helping and supporting me and my wife like we were a part of the Family. Thanks Joe, Zane, Sandi, and John.

- Got to see Rheta West get her Pigtails cut off, Another Highlight.

- I won the Seeker Trophy, I have wanted for a long time plus best of all I won a Inzer Double Denim Bench Shirt in a Raffle.

- Lifting -Single Ply Competition for probably the Last time.
Opener - 500 - Smoke Show
2nd - 510 - Struggled at lockout, but I had 10 more pounds in me.
3rd -525 - I got it Half way but couldnt Lock it out.

- 2 PRs , a new Double Ply Shirt, great friends and a Happy Wife. Ive never been so happy about a meet.


Congratulations Shawn!!! Way to go bro!! :clap:

[Cricket_Fire]

Lift more weight~!

I can't wait to get back training consistantly at your place again; BIG boards, lots of shirted work, and extra lockout stuff for both of us this summer! You just need that rowing machine so I can finish with some extra upper back stuff haha

[ShooterX]

February 26th - Pulls

Bench - 135x20, 225x20

Wide Stance Stiff Leg DL -
135x4
185x4
225x4
245x4

Kettlebell Rows - 55x10x4
Kettlebell Curls - 20x6x6
Crunches - 3 sets of 8

Treadmill - 20 Minutes

- Sweating and trying to burn a little fat.

[ShooterX]

March 1 - Bench

R.AW Warmup -
45x5, 135x4, 185x4, 225x3, 265x3, 335x2

DBL Ply Bench - Nothing Touched
385x3
425x3
465x3

Reverse Band Shirted 4 Board -
425x3
515x2
565x2
605x2

Reverse Band Shirted 3 Board -
425x2
515x2
565x2
605x2

RAW 5 Board - 445x4
RAW 3 Board - 385x2, 415x3
RAW 4 Board - 415x4

Lyin XT - 115x8x3

- Big Iron Style Boards were great for my triceps.

[BULK_BOY]

Solid work there Shawn. ;)

[ShooterX]

March 4th - Bench

R.AW Warmup -
45x3, 135x3, 185x3, 225x3
275
315
365
415

INZER DD - 3 Board -
455x2
475

DBL Rage X - 2 Board
455x3
500x4
515x1 - Tried to touch a 1 Board but Didnt happen
525

Lockouts with a Green Band- 135,225,275 x 5x5

- Good session, the weights flew up but I was focusing on getting them down.
- When i get to where I can touch in this Shirt, i can hit Big Numbers. For me.

[Cricket_Fire]

Excellent benching this week. You're gonna hit something freaky if you can touch in the double ply

We'll have a month to get you touching once I get back from school before Toronto

[ShooterX]

March 9-09 - Back

Barbell Rows - 135x4x4, 225x3x3, 315x2x2, 365x3
EZ Curl - 65x4x4
Neck Raises - Green Band x6x3
Wrist Curls - 135x6x2, 95x5x3

Treadmill - 10 Minutes

- Light and Easy, upping my Volume and using some Lighter Weights.
- Wanna Lean out to a Solid 275 by May.

[BULK_BOY]

Lean out to 275? What are you now? A Tank?

[ShooterX]

March 11 - 09 - Bench

RA.W 1 Board -
95x4, 135x4, 225x4, 275x4
315x5
355x3

Single Ply Fury - 1 Board-
375x2
395
425x2
445x2
465

Single Ply Fury - 4 Board - 465x2

Reverse DBL Minis -R.A.W -
315x12
425x3

Seated DB Press - 60x8, 80x4, 100x2
DB Row - 100x4x4
Lying Band Pullaparts - Mini x 10 x 3
Treadmill - 20 minutes

- Fighting a bit of a Head Cold, a few PRs but the Heavy Weights felt really heavy.
- Sweating alot, which is good for this damn sickness.
- I split the back of my Titan Fury, so i guess i wont be doing any CPU/IPF Meets.

[BULK_BOY]

He's Hulking Out! Even with a Head-Cold too!!!

Congrats on the PRs Shawn. ;)

[Cricket_Fire]

haha excellent news you split the back :D . Tiger thought the marker over "IPF Approved" on my shirt was pretty funny lol

Why the doubled minis for reverse bands?

[BULK_BOY]

Everything OK Shaun?

[ShooterX]

Everything OK Shaun?

not really, im not sure when i will Lift any Weight again

[Cricket_Fire]

not really, im not sure when i will Lift any Weight again

As long as that when stays in there bro

[BULK_BOY]

So what happened? You got hit with the Flu?

[ShooterX]

Send me a PM Derek, dont want to share my Hell with everyone. I think i May lift some Weights Wednesday Night.

[ShooterX]

April 2nd - Bench

R.AW 2 Board -
135x4, 225x2, 275x2
315x2
365x3x2
385x2

Barbell Rows -
225x6
275x4
295x3
315x2x6

Decline Situps - 15, 12

- 3 Weeks off, barely eating and Moving all my possessions in the world.
- My Life is Over but I can still Bench OK.

[ShooterX]

April 6 - Bench

RAW 4 Board Warmups -
135x4
225x3
315x2
365x2
405x2

Inzer DD - 4 Board
405x3
425x4
455x3
485x2

Inzer DD - 3 Board -
455x4
500x2
475x3

INZER DD 2 Board -
455x2
425x2

RAW 5 Board - 425x0 Burnt out

Kettlebell Hammer Curls - 55x3x3, 20x4x4

- Good Day, working out the kinks in my Inzer Double Denim.
- Mostly used it because it was easiest to get on by Myself.

[ShooterX]

April 10th - Back

Romanian Deadlifts -
135x6
185x3
225x3x3
275x3x3
315x3x3

Barbell Shrug with Pair of Blue Bands -
45x5
135x4
225x4
315x4
365x4
315x6
225x4

Reverse Curl - 95x6/5/4/3/2
EZ Curl - 95x5/4/3/2

- Nice Workout, nothing was very Heavy, but Im getting back in the Gym seriously now.

[Cricket_Fire]

Excellent workout

Gonna be some sick lifting in a couple days :D

[ShooterX]

April 12 - Easter Bench

Raw Warmup - worked up to 365
445 off a 3 Board

DBL Shirt -
445x1 3 Board
475x1 2 Board
485miss - paused and they guys lifted it off

525x1 -no touch
545x1 -no touch
565x1 - no touch
585 - full range and easy
605 - went up half way, but didnt get to a lockout at all.

- Chip Tallman really, really helped my Bench
- Setup needs to be painful, and i need to get more Flexible.

[ShooterX]

RAW and Single Ply will now be like Assistance work. Real Max effort work is done in the Double Shirt.

[Cricket_Fire]

Sounds good to me. I wanna see a 600lb second attempt in Toronto

[ShooterX]

April 16th - Back and DE Bench

Mobility and Bench Setup Stretching
Speed Bench - raw
135x3x2
185x3x2
225x3x2
265x3x2

Good Mornings - Hole #8 which is Waist Height
135x5
225x3
275x2
315x2x4

BB Shrugs -
225X10
315X8
365X4
315X4
225X4X4

Knee-ins - 13/10/10
Russian Twists - 20 KB x8x5

- good day, Bench Setup has cut alot of ROM out of my Bench
- Everything else was just light work to feel some weight.
- Ab Work has got to get stepped up a Notch.

[ShooterX]

April 18th - Bench

RAW 3 Board -
135x3
225x4
275x5
315x12
365x2

Single Ply Fury / Reverse Band -
405x4
455x3
500x2
550

Inzer DD - 495 DUMP - OUCH!!!!!!!!

Fury 4 Board -
315x3
365x2

Lyin EZ XT - 95x4x4

- Shoulder is killing me from Lifting off those kind of weights.
- After that Dump, i felt like my Nervous System was Fried. Hands are still shaking 40 minutes later.

[Cricket_Fire]

aha the way you were talking sounded like it was a totally garbage workout; this wasn't too bad.

Lift More Weight~!

[BULK_BOY]

Time for some Heavy Barbell Rows mate. ;)

[ShooterX]

Time for some Heavy Barbell Rows mate. ;)

April 21 - Back

BB Rows -
135x15
225x4
275x3
315x3
335x3
355x3
375x2
395x2
375x3
355x5
315x3

EZ Curl - Reverse Grip -95x8
EZ Curl - Curl Grip - 95x8

- Pretty easy day, not as Strong on Rows as i was a few months ago.

[Cricket_Fire]

Solid session

How long has it been since you've done any real upper back work?

[BULK_BOY]

Nice Workout. Nice.:cool:

[ShooterX]

April 23rd - Bench

RAW Warmup -
45x15
95x6
135x6
185x4
225x4
275x2
315x2
380x2 PR

Single Ply Fury -
405x2
425
Shirted 3 Board -
425x2

Lockouts - Hole # 6
315x2
405x3
455x2
505
525
455x6
405x2

Lyin Band Pullaparts - Mini x 8 x 4
Side Laterals - 20x6x4

- OK, i cant Shirt bench Alone anymore. Lifting off anything over 400 and I lose all my Setup and arch.

- I think when Im on my own, gonna really focus on Rack Lockouts, from 3 different Heights. Hole #5,6,7. Shoot for some PRs. Just cant lift off Heavy Weights.

- I think I like my Rage X alot more than the Fury.

[ShooterX]

April 27th - Bench Day with Keenan

RAW Warmup -
45x8,95x3,135x3,185x3,225x3,275x3

RAW 1 Board - 340x6
RAW 3 Board - 375x6
RAW 4 Board - 425x miss x 2

DBL SHIRT -
3 Board - 425

Reverse Bands, Shirted, 4 Board -
495x2
545x3
615x2

RAW Reverse Bands - 475x3

Bench with Chains - 135+1chain x3, 135+2 Chainsx3, 135+3Chains X3X3

Pressdowns - Black Band x 6x3

- Felt like crap, way too early in the day. Still got a bunch of PRs
- Having a Lift-off makes so much difference.

[ShooterX]

April 29th - Back

Rack Pulls -
135x4
225x3
315x2
405
455x4
505
545

Rack Pulls with Straps - 565x0 //Back hurt

BB ROWS -
405xNONE
315x4
225x4
135x4

EZ Curl - 95x3x3
Reverse Curl - 95x3x3

- I think as a Bencher, i should not be doing any Heavy Pulls like this.
- My back hurt right into the center of my Ass. Severe Pain in my Glutes.

[ShooterX]

May 2 - Bench

RAW Warmup -
45x6
135x3
185x2
225x2
315x2

3 Board RAW -
365x3
405x4
425

DBL Inzer RAGEX - 3 Board
455x2
500x2
535

INZER DD - 3 Board -
465x3
505x2

Lockouts#6- with 225 plus lotsa of band tensionx3xalot

- Really good day, I just need to get used to holding more than 500 pounds.

[ShooterX]

May 7th- Back

One Arm DB Rows -
60x3
80x3
110x3
130x3
160x3
180x5
160x2
110x2

BB Shrug -
135x5
225x6
315x20

Kettlebell Conc. Curl - 20x5x4

- Quick and easy, 2 PRs and felt Strong

[ShooterX]

May 9th - BENCH DAY

RAW WArmup = 135x2,185x2,225x2,275x2

RAW 2 Board -
315x3
365x3
405x2

DBL Shirt -2 BOARD -
455x2
495x2
545
515x3

Inzer Denim - 2 Board -
475x3
515

DB XTs - 30x10,35x10,40x10,25x10
CG Pulldowns - 160x8,205x5,235x4
Pulldowns - 145x6,175x5,195x4

- Fun day, we might have a team coming together. 4 Guys would be better than lifting alone in the garage.
- 3 Weeks out from CPO Meet.

[ShooterX]

MAY 12 - RAW Bench Day

One Arm DB Press - Seated
60x3
80x2
110
60x4
60x3

RAW 4 Board -
225x4
275x3
315x2
365
405x2
440

RAW 5 Board -
440x2
455

Lockouts - 315x3 + 1 Miniband, 315x3 + 2 Minibands
Lyin EZ XT - 95x8x3
Decline Situps - 10/12/8/6 total of 36

- Felt weak after i got the Boards out.

[ShooterX]

May 15 - Back

Box Squats -
135x3
185x2
225x2
275x2
315x2

BB ROW -
225x4x4
275x3x3
300x2x2
300x6

Seated EZ CURL - 95x3x3
EZ Curl - 95x3x3

- I HATE SQUATS. hurts my Back and my Ankle and 315 feels Heavy.
- Very Easy Day, just getting the blood flowing and feeling some Weight.

[ShooterX]

May 16th - Bench

Worst Contest Prep EVER

RAW Warmup - 135x6, 185x3

1 Board -
225x2
275x2
315x2
385x2

1 Board - DBL Rage X -
425 not touch
455 Good
495 DUMP

1 Board - Inzer DD -
455

BIG Boards - 4 Board -
495x3
595x2

Reverse Band - RAW - 455x5

RACK Lockouts - Band Tension like Crazy for 2 Sets.

- Felt Terrible, couldnt touch anything well, had almost no Arch.
- Cant wait to Compete on May 30th.

[Cricket_Fire]

We got the bad one out of the way so the meet will be great :D

Let me know what you're working this week; we should get a session in sometime mid-week. I wanna get an openner, then hit some light work (and pulldowns haha). Kurt wants to get something fullrange too

[Cricket_Fire]

Here's your BIG set in denim
http://www.youtube.com/watch?v=Z0ucsECmZLw

[ShooterX]

May26 - Back and Speed Bench

DB Row -
60x4
80x4
100x4
110x4
130x3
150x3
170x4

BB SHRUG - 135x8, 225x8, 315x8, 225x8,135x8

Speed Bench -
135+1 MinniBand x3x4
135+2 Mini Bands x3x2
135+3 MiniBands x3x2

- Just a little something, mostly a Deload

[ShooterX]

June 7th - Back to the Bench

Bench -
135x4
185x3
225x2
275
315
345
365

3 Board -
365x2
405x2
425
405
315

Band Pressdowns - 4 sets of 10
Situps - 8/6/5/4/4/3 total of 30

- Easy Workout, just feeling some decent weights RAW.
- Coming back off a Terrible Meet, an d nearly 3 weeks without any Heavy Work.

[ShooterX]

June 8th - Back and Bis

BB Shrugs - 225x10, 275x5, 315x5, 365x5,385x4, 405x8

Dumbell Rows - 130x15, 110x5x3

Kettlebell Curls - 20x5x5

- Good Day, nothing felt Heavy. One PR

[ShooterX]

June 12th - Bench

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

Denim 1 Board -
405x2
455
475
495

RAW 3 Board -
315x4
405x2

DB Bench - 85x15, 105x10
Pulldowns - 5 sets of 5
H-Rolls - 4 sets of 6

- Decent workout with the LMW Team.
- Really gonna learn to use this denim Shirt.

[ShooterX]

June 15th - Back

BB Row -
135x8
185x8
225x8
275x8
315x8
355x4

One Arm DL - 45x2,75x2, 95x2x2
KB Curls - 30x4x4
Decline Situps - 15

- Bad Workout, but better than doing nothing.

[ShooterX]

June 17th - Pressin'

Seated Pin Press -
135x3
155x3
175x2
195x2
215x2
225
195x6

Shirted 2 Board -
185x3
225x3
315x2
365x2
405x2

Lyin EZ XT and Band Pressdowns - some x a bunch

- Single Ply Shirt had lots of support, but i cant Lift-Off alone like i used to.
- Lose all my Setup when I unrack the Weight.

[ShooterX]

June 22 - Back

One Arm DB Rows -
60x4
110x4
160x4
180x4
160x3
130x3
110x3

BB Shrugs - 315x8x2, 225x8x2

Decline Situps - 10/10/10
Band Curls - Green x some x a couple.

- Sweating like a Whore in Church, Hot Summer = Low Reps.
- No PRs but was real close and it wasnt all that Hard.

Team Lift More Weight~!

[ShooterX]

JUNE 24 - Bench

Bench - 135x3, 225x2, 315x2

Single Ply Fury - 365x3, 405x2, 455x2

Inzer DD -
515x2 - off 3 Board
495x1 - off 2 Board

Two sets of Triceps - Tates followed by Rolling Extensions.

- Quick workout with Team LMW, but my Lats feel like i didnt warmup enough.
- Weird feeling sore in my Back after a Bench Day

[Cricket_Fire]

Bench form was looking solid!

[ShooterX]

July 9th - DE Bench

Bench -
45x lots
135x4
135+60lbs. Chains x3x2
135+85lbs. Chains x3x2
135+100lbs. Chains x3x2
185+100lbs. Chains x3x2

BB Rows - 135x4x4, 225x4x4, 275x3x3

Lockouts#6 - 275+Green Band x5x3

- Havent lifted in a long time, moving sucks. Got a new Home with a smaller Homegym. Might re-join a Gym when it gets Cold out.
- More Benching and less variety for me.

[Cricket_Fire]

More upper back work too

[ShooterX]

July 11th - Bench -

Bench - 185x2, 225x2, 275x2, 315x2, 365

Single Ply Rage X - 365x2, 405

Single Ply Fury - 405, 425x3, 455x2

Inzer DD - 3 BD - 505, 2 BD 475x2

RAW -3 Board - 365x5
RAW -4 Board - 315x12

Pulldowns and HS Rows x a few x some.

- Good session, im ready for next week.

[ShooterX]

July 21 - Bench

Bench - Reverse Greens -
135x4, 225x4, 275x2, 315x2
365
385
405
425
445

BB Shrugs - 405x6, 365x6, 315x6

- Quick and Easy, but very frequent. New Plan for a Big Bench is in Effect.

[Cricket_Fire]

Dude did you get my email? We're gonna bench tomorow at 7

[ShooterX]

July 25th - Bench Day

Doubled Minis RAW Bench -
45x3
135x3
185x2
205x2
225
245
265
285
305

Dumbell Rows - 60x4, 110x3, 130x3, 150x2, 170x4

- How much would Doubled Minis add to the Weight of the bar??
- Good Workout, sweating in the Rain.

[ShooterX]

July 26th - Bench and assistance

RAW 3 Board - 135x3, 225x3

INZER DD -3 Board -
315x2
365x2
405x2
445x2
465
485
505
455

Laterals - 20x5x5
EZ Curl - 90x4x4

- Somedays it feels like this Denim Shirt doesnt do Anything.
- Denim is too loose and only gives me any support right at the Bottom.
- GREAT for Lockout Work i guess.

[ShooterX]

July 27th - Too heavy

Chain Suspended Good Mornings -
45x2
135x2
185x2
225x2
275
315
275
225

RAW 2 Board -
225x2
275x2
315x2
365x2
405
385
365

- Third Bench Day in a Row. Need one day to be Light.

[Cricket_Fire]

Sick work (especially the goodmornings haha)

With this new plan I deffinatly like your idea of varying the intesities too; it'll be tough to go heavy multiple times a week (especially on overload type movements). Maybe a speed day soon?

[ShooterX]

Keenan, you wanna hear whats Sad? My back wasnt used to having a Barbell on it. My traps are all bruised up from Good Mornings.

July 29th - Easy Day

Reverse Green Band - RAW Bench -
135x3
225x2x2
315x2x2
365x1x2
405x1x2
435x2
405x1
225x4

BB Shrugs - 225x12, 315x8, 365x4, 405x4, 315x4

MiniBand Pullaparts - 4 sets of 10

- Felt good. I like doing Lots of Low Reps and Singles way more than doing REPS.
- Rather do 10 sets of 2 than 2 sets of 10. LIFT MORE WEIGHT~!

[Cricket_Fire]

Another good one!

When're we gonna get another session in?

[ShooterX]

July 25th - Bench Day

Doubled Minis RAW Bench -
135x3x3
185x3x3
205x3x3
225x2x2

Dumbell Rows -
60x3
110x3
130x3
150x5
180x6
200
160x2
110x2

- How much would Doubled Minis add to the Weight of the bar??
- Really Sweating, Rows felt great. Grip limited me more than Strength.

[ShooterX]

Aug 2nd - Shirt Day

Raw 3 Board - 135x7, 225x3

INZER DD - 3 Board -
315x3
405x2
455x2
495x2
455x5

Raw 3 Board - 365x6

Laterals - 20x4x4
EZ Curl - 90x3x6

- My favourite day of this 3 week Cycle. Shirt Work.
- Not too bad for Unracking everything by myself.
- The denim shirt gives next to ZERO support much after the 3 Board, so Im getting a ton of great Lockout Training.

[ShooterX]

August 3rd - Good Morning Bench

Chain Suspended Good Mornings -
135x4
225x2x4
275x2
315
365

RAW 2 Board -
135x6
225x2
275x2
315x2
355x6
375
395
315x1x5
225x4

- All this frequency of Benching is really great for my Setup and Arch. Really stretching out my hips and lower back.
- Playing with 315 for singles to mess with different setups and bar paths.

[Cricket_Fire]

Yaaaaaaay goodmornings. Those'll probably be good for the setup too

Solid 2 board

[ShooterX]

August 5th - Reverse Greens Day

RAW Rev. Green Bands Bench -
135x3
225x3
315x2
365x2
405
425
455
405x2
315x6

Barbell Shrugs -
315x6x3
365x3x3
225x6x2

- Quick Workout, One PR. No more Green Bands for a few months.

[ShooterX]

Aug 7th - RAW MINIs

RAW Doubled Minis -
135x3
185x5
225x3
245x2
265
285

Dumbell Rows -
60x2
110x2
160x2
180x7
130x4

- Easy Fun Workout, I am definitely stronger with the Mini Bands than I was 3 weeks ago. Now I may never do that Lift ever again. ;)

- Dumbell Rows were nice, but I am ready to Pull a Barbell again.

[Cricket_Fire]

Very nice!

[ShooterX]

August 11th - End of 3 Week Cycle

3 Board - Raw - 135x3, 225x3, 315x3

INZER DD - 3 Board -
405x2
455
500

Laterals - 20x3x3
EZ Curl - 90x3x3

- End of the 3 week Rotation. Goodbye Denim, Hello Double Rage X.
- I think 3 Boards in this Denim shirt are a waste, probably wont ever do them again. The Board stops wear the shirt is just starting to do something.
- Band Work was a good new experience.
- Next 3 weeks will be about Box Squats, BB Row, Double ply 2 Board, Reverse Bands and Lockouts.

[BULK_BOY]

180 for 7 .......that's just Crazy-Talk!

Solid work bro. Solid work.

[ShooterX]

August 15 - New Bench Cycle. Week 1 - Day 1

RAW 2 Board -
45x8, 135x3, 185x4, 225x2, 315x2

DBL RAGE X - 2 Board -
405x2
455x2
495x2
545
500x4

BB Row -
135x5
225x4
315x3
365x2
365
315x3
225x4x2
135x4x2

Floor Press - 135x5, 225x5

- Great Session with Keenan, Double Ply Rage X is so superior to the Double Denim.

[ShooterX]

August 17th - Day 2 of Plan

Box Squats -
135x3
185x3
225x2x4
275x2x2

4 Board Bench -
135x10
225x10
315x10

- Took it really easy on my first Squats in Months. So of course my pants split in two on the very first rep. Good thing I lift alone in my Shed.
- Did Reps and Light on 4 Board to leave something in the Tank for next week.

[Cricket_Fire]

Yay squats!

Pretty sure the rest of the week I only work Wednesday and Thursday. Fri or Sat good for you? I'd be up for coming to your place if you don't wanna make the drive again. lemme know so we can gather the crew

[ShooterX]

August 19th - Lockouts

Lockouts # 6 -
135x2,225x2,315x2,405x2
455x2
475x2
495x2
515x2
535x2

KB Front Raise - 55x3x3
KB Curls - 30x4x4

- This Day seems Easy, but I need one day to be that way.
- Might switch the Front Raises each time, Plate/Barbell

- Reverse Black Bands next time. YEAH~!

[ShooterX]

August 22nd - Bench

RAW bench - 135x4, 185x4, 225x4

2 Board Raw - 315x2, 405x2

RAGEX 2 Board -
455x2
500
555
570
515x3

BB ROW - 135x6, 225x5, 275x4, 315x3, 365x2, 405x4

Pulldowns - 3 sets
Pressdowns - 3 sets

- Awesome Lifting, made 500 pounds my Bitch.

[BULK_BOY]

Lift More Weight ~! C'mon let's see 600!!!!!! ;)

[ShooterX]

Lift More Weight ~! C'mon let's see 600!!!!!! ;)

Soon, very Soon

[ShooterX]

AUGUST 25 - Squats and bench

Box Squat -
135x4
225x3
315x2
365
385
225x4

RAW 4 Board -
135x3
225x3
315x3
405x3
425x3

KB Curls - 30x4x4

- Nice little session, for a second there I actually liked Squats. Had alot more in me but dont wanna use a Belt right now.

[ShooterX]

August 29th - Bench

RAW warmup -
2 Board - 135x3, 225x3, 315x5, 425

INZER RAGE X - 2 Board -
475x2
515x2
565 - attempted a double but Mis-grooved second rep
605 Miss
550x3

BB Row - 135x12, 225x8, 275x4, 315x7, 225x4
Pulldowns - 4 sets

- Good last workout with Keenan, hes gone for School and my Bench should go way down now.
- Finally tried battling 600 again. Its close.

[ShooterX]

August 31 - 1st Day of 3Week Cycle

Green Band RAW Bench - 45x5, 135x4, 185x3, 225x2, 275, 295

RACK PULLS - 225x3, 315x3, 365x3, 405x3

DB ROWS - 110x12, 130x8

CHAOS Bench - 95x4, 145x4, 115x5, 135x4x4

- Dropping the DB Rows on this day, felt unnecessary.
- CHAOS Bench was mostly experimenting with how to setup the Bands.
- Green Band felt like Nothing without Weight but once it got over 225 it really started to feel Heavy.

[ShooterX]

SEPT 3 - Bench Single Ply

Bench - 135x3, 185x3, 225x3
Add Single Ply Shirt - 275x3, 315x2\
Add 3 Board -
365x4
405x3
455x2
500

One Arm Dumbell Press - 90x2x2, 70x2x2
EZ XT - 90x4x4

- ****ty Workout, i was sweating, and vomitted a little bit.
- Sucks Shirting up and using Boards Alone.

[ShooterX]

September 6th -- Bench = Horrible

Bench - 135x8, 225x4, 275x2, 315x2
DBL RAGE X + 1 Board -
405x3 no touch
405x5 no touch
455 miss
455 miss

BB Shrugs - 455x4, 405x4, 315x4
EZ Curl - 90x4/3/2/1

- Worst workout in a long time, still pissed off 5 hours later.
- The shirt just wouldnt work with me.

[Cricket_Fire]

Dude why'd you miss those benches? You can almost hit that raw! You need to start paying someone to come help you during your workouts haha

[ShooterX]

Sept 9 - Back Day

BB ROW - 135x4
225x4, 225x5, 225x3
275x4, 275x2
295x3, 295x5
225x4

KB Swings - One Arm - 55x8, 55x10, 55x6
KB Hammer Curls - 30x4x4, 20x4x2
Fatman Pullups - 4/4/3/3/2/2
BB Curls - 45x6x5

- Light Day but it was good. Sweating and feeling like I worked my Back.
- First Barbell Curls in years, and i hated them. With a Reverse Curl they felt pretty good though.

[BULK_BOY]

Dude why'd you miss those benches? You can almost hit that raw! You need to start paying someone to come help you during your workouts haha

See Keenan, he really misses you.:D

[ShooterX]

Sept 11 - Bench - Never Forget

Green Band Bench -
45x3
135x3x3
185x2x2
225x2x2
245x2x2
275x2x2

Plate Front Raise - 45x4x4, 30x4x4

Single Ply Shirted Bench - 315x3, 365x2, 405x3, 425x2
CHAOS Bench - 85x8x4

- I am having a really hard time keeping my Setup while unracking the Weight by myself.
- Switch between my beatup RageX with holes in it and a Titan Fury which doesnt really feel like it does anything for me.
- I will learn to Shirted Bench if it kills me trying.

[Cricket_Fire]

Good session :) You should make a trip to Bruce's for a big shirted session

[ShooterX]

Sept 13 - Back

Rack Pulls -
135x3
225x3
315x3
405x3
455x2
405x2
315x2

Dumbell Rows -
60x4
110x4
150x8
150x3

Rev Curl - 65x4x4
Band Pullaparts - 4 sets of 12

- Quick, wanted to go Heavy but 455 was harder than expected.
- Dru Patrick Dumbell Rows were great but I HATE REPS.

[ShooterX]

I think i might need to abandon Shirted Board work while I am Lifting Alone. Just Work Triples in my Shirts.

[ShooterX]

SEPT 15 - BENCH

Bench RAW - 135x3, 225x3, 275x2, 315x2, 355

add INZER DENIM - nothing touched
405 dump
425x2
445

Lockouts #4 - 405, 425, 445

EZ XTs - 90x5x3
Band Pressdowns - 5 sets

- Another terrible night of shirted Bench. Cant touch and Im dumping easy weights. Setup is just AWFUL.

[Cricket_Fire]

I like the idea of ditching shirted boards for now. Also, Chip's gym isn't a long drive for you........

[ShooterX]

September 21 - RAW ME Day

Bench -
45x20
95x10
135x8
185x5
225x5
275x2
315x2

3 Board - 315x4, 365x2

2 Board - 315x3

4 Board - 365x2

- Intended to do some work over 400 but I just couldnt.
-FELT super-weak. Shoulder felt like it was grinding.
- tried to do some Shoulder work but couldnt.

[BULK_BOY]

Icing the shoulder? Might need a RM to stick a finger in it.

[ShooterX]

Sept 22 - Back

Barbell Rows -
135x10, 225x5, 275x4, 295x3, 315x2, 335x2
355x6, 375x3, 335x3, 295x3, 225x4

Chain Suspended Lockouts - about 2 inches ROM
315x3
365x3
405x3
455x1x2 - 8 Second Holds.

Side Laterals - 20x8x3
Hammer Curls - 30x6x3

- Felt good, decided to do some Lockouts after my Rows. Had some really crappy Bench Work lately.

[BULK_BOY]

Talk about a Back Attack. Nice work there Shawn. ;)

[Cricket_Fire]

Good session Shawn - huge back ftw!

[ShooterX]

Sept 25th - Bench

Bench - 45x20, 135x3, 185x3, 225x3, 275x2, 315x2

Add Single Ply Shirt - add 3 Board -
405x2
455x2
475
switch to 2 Board -
455x2
switch to 1 Board -
405x5

Sumo Stiff DL - 135x8x3, 225x4x3
EZ XT - 90x10x3

- Benching felt OK, but i think Deadlifting in the middle is a bad idea.
- Sumo Stiff Legs seem like a good Idea, just light and stretching.
- I Love Bench Press

[ShooterX]

Sept 27 - Back

Dumbell Rows -
110x4
130x4
150x4
170x4
190x5
150x3
130x3
110x10

BB Shrugs - 135x8, 225x5, 315x15x2, 225x15
EZ Curl - 90x4x4

- I like Dumbell Rows but I HATE Reps.
- Experimented with Seated Curls. Seems like a good move.

[ShooterX]

Sept 28 - Bench

RAW 3 Board -
135x4, 225x3, 315x2, 365

Double Ply 3 Board -
405x3
455x2
495x5
515x2
455x4

Double Ply 2 Board -
405x3, 315x3

Lockouts - Hole # 7 -
225x3
315x3
405x3
495x3
535x3
425x3x3

Pullaparts- 3 sets
Pressdowns - 3 sets
Side Raises - 3sets

- Very Good Day, I Love this Shirt.
- Stopped at 515 because thats about all i can Lift-off by myself.

[BULK_BOY]

Solid work there Shawn. DB Rows are Killer!!

[Cricket_Fire]

Very good one! Was that the double Rage-X? Only a couple weeks until a massive Thanksgiving session

[ShooterX]

Yeah. You can teach me all about the Snatch. I love Olympic Lifting.

[BULK_BOY]

Yeah. You can teach me all about the Snatch. I love Olympic Lifting.

Keenan is it true? You Can teach an Old Dog new tricks?

LOL!:clown:

[ShooterX]

He is only doing the OL Lifts for the Snatch. I love that joke. Every time i think about Olympic Lifting i think Snatch.

[ShooterX]

Sept 30 - BACK

Barbell Row -
135x12
185x10
225x5
275x4x4
315x3x3
355x2x2
375x1x3

KB Hammer Curl - 30x7x4

- Great Session. Barbell Rows felt like i could pull anything today. But i didnt. Intended to do sets of 10 and only go up to 275.

[Cricket_Fire]

Damn solid rows! Huge upper back ftw!

[ShooterX]

October 1st - Shoulders and Tri's

Barbell Overhead Press -
135x2
155x2
175x2
195x2
220x2
230miss
195x2
175x2
155x2

One Arm DB Press - 60x4, 90x6, 70x10

6 Board Press - 225x10, 315x10, 405x9

Chaos Bench - 85x6x3, 105x4x4

- Nice Workout, havent done a Shoulder Day in a long time.
- feels good to have some PR's for a change.

[Cricket_Fire]

Nice overheads

How the hell did you keep a 6 board balanced for 9 reps haha

[BULK_BOY]

Nice overheads

How the hell did you keep a 6 board balanced for 9 reps haha

Isn't Shawn in the Masters Division now? :rolleyes:




Sorry mate. Nice Shoulder workout. Love those One Arm Presses. :thumbup:

[ShooterX]

I got 5 more years training for some Master's Lifting.

[ShooterX]

Oct 3 - Squats

Box Squats -
135x4
225x3
315x2
365
385
405
425
225+Green Band x2x2

- was gonna do some Stiff Leg Deads but was tired after Squats.
- Not sure if i can Squat without the Box. Im dependent on it now.

[ShooterX]

October 5 - BENCH

Green Band Bench -
135x4
155x3x2
175x2x2
195x10

Lockouts- Hole #5 -
225x3
315x3
405x3
365x4
315x2 [long hold]

Side Raises and Band Extensions - 3 sets

- Speed Day, nothing special

[BULK_BOY]

Look. He's Speedy Gonzales! Yepa Yepa! :)

[ShooterX]

October 7 - Back -

Dumbell Rows -
70x12
110x5
130x4
150x3x3
170x8

BB Shrugs -
135x20
185x10
225x10
185x5

Hang Cleans - 135x3/2/1
KB Hammer Curls - 55x4x2, 30x4x2

- Nice Session, gonna do some Cleans and Shrugs because I want some Traps.
- Missed a PR on Rows by 5 pounds.

[THE BRUTE]

good work bro!
TB

[ShooterX]

OCT 10 - Bench

Raw Warmup -
135x3
185x3
225x3
275x3
315x2
370x2

Denim 2 Board - 405x2, 455x2
Denim 1 Board - 475

DBL Rage X - 2 Board -500, 515x2

DBL Rage X - 3 Board - 545x3, 585x2, 605miss

RAW 5 Board - 405x6, 445x4

- Last day training with the full team, Kurt is moving away.
- Strong even though my energy wasnt very High.

[ShooterX]

October 13th - Back

BB Rows - HURT MYSELF
135x4
225x4
315x2 - Something popped or cracked in my Gut.

- Ive done this 2 other times before. Its like my ribcage pinches something in my Gut.

[BULK_BOY]

OUCH!

Take care bro.

[Cricket_Fire]

****ty man, sorry to hear. Any idea what it is yet?

[ShooterX]

October 15th - Traps

BB Shrugs -
225x10x3
315x8x2
365x4
225x4x4

Cleans - 135x3x3
Uprite Rows - 95x10x3
KB Hammer Curls - 30x3x3
Neck Raises - 20x12x3

- Felt better, got some advice to just Lift heavy anyways.
- Pain lets you know you are still Alive.

[BULK_BOY]

So, no Crunches for awhile then? :)

[Cricket_Fire]

Push through injury - the powerlifter special :D

[ShooterX]

October 16th - Shoulders

Lockouts #6 -
135x3
225x3
315x3
365x3
405x3
455x3
495x3
515x3
535x3
555x2
495x2
405x2
315x2

One Arm DB Press - Seated
60x4
80x3
100x3

BB Front Raises - 45x10x3
Band Triceps - somexa bunch

- Nice Session, Lockouts felt weird on the Wrists.

[ShooterX]

October 18th - Squats and Bench

Box Squat -
135x5
225x4
315x3
365x2
405
315x2x2
225x2x2

Rev Black Band Bench -
135x4
225x4
315x3
365x2
405x3
455x2
315x4
405x4

CG Bench - Bands Off
225x12
135x12

- Setup seems to go to **** whenever it gets Heavy.

[ShooterX]

Oct 21 - Traps

Cleans -
135x2x2
155x2x2
175x2x2
135x6

BB Shrugs -
225x10
315x8
405x6
455x4
315x6

DB Rows - 100x20, 100x8

- Quick workout early in the Morning. got too much going on this week, gotta find time to LIFT.

[ShooterX]

Oct 23 - Bench

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

add Denim Inzer -
375x3 no touch
405x2 no touch
425 DUMP
add 2 Board - 425x3
change to 1 Board - 425x2

Lockouts - 315x3, 405x3

- whenver it got to 400 pounds it felt Heavy. so i stopped.
- Lotsa Stress and illness right now.

[ShooterX]

October 28 - ROWS

Bent Over Row -
225x3x3
275x3x3
315x2x3
335x5
355x2
315x2
275x2

EZ Curl - 75x10x2, 95x5x2

- Was gonna do more but it was getting Dark and my Gym/Shed has no Hydro.
- Stomach was a little stressed by the Rows, but It wasnt Painful.