Shooter's Road to 500...then 600

[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. Watch you don't throw your pelvis out-of-whack. 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?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.

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!

[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