Shooter's Road to 500...then 600

[ShooterX]

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

Floor Press-
135x3
185x3
205x3

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.