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.