Shooter's Road to 500...then 600

[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!!!!!!

[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.