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Thread: Shooter's Road to 500...then 600

  1. #76
    Senior Member ShooterX's Avatar
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    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.

  2. #77
    Senior Member ShooterX's Avatar
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    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

  3. #78
    The Bulkness Cometh! BULK_BOY's Avatar
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    I'm glad somebody had some "Fire" under them........nice job Mr. Brown
    "to teach God's word, by his own example; that we must Love all things that God made" - The Rime of the Ancient Mariner

    DL: 375 RAW No Belt, No Wraps, No nothing!
    SQ: 325 RAW " " "
    BP: 220 RAW " " "

    Total: 920 hahaha Not quite a 1000lbs (This was done back in 2008 )

  4. #79
    Senior Member ShooterX's Avatar
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    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.

  5. #80
    Senior Member ShooterX's Avatar
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    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.

  6. #81
    The Bulkness Cometh! BULK_BOY's Avatar
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    Injury - Ouch! Sorry to hear that bro. Heal up fast. Congrats on the PR
    "to teach God's word, by his own example; that we must Love all things that God made" - The Rime of the Ancient Mariner

    DL: 375 RAW No Belt, No Wraps, No nothing!
    SQ: 325 RAW " " "
    BP: 220 RAW " " "

    Total: 920 hahaha Not quite a 1000lbs (This was done back in 2008 )

  7. #82
    Senior Member ShooterX's Avatar
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    Could be a Hernia, which would suck.

  8. #83
    The Bulkness Cometh! BULK_BOY's Avatar
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    I agree. That would. Dang.
    "to teach God's word, by his own example; that we must Love all things that God made" - The Rime of the Ancient Mariner

    DL: 375 RAW No Belt, No Wraps, No nothing!
    SQ: 325 RAW " " "
    BP: 220 RAW " " "

    Total: 920 hahaha Not quite a 1000lbs (This was done back in 2008 )

  9. #84
    Senior Member ShooterX's Avatar
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    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.

  10. #85
    Token Canadian Cricket_Fire's Avatar
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    Weve built up to rediculous amounts of volume! That workout only took around 2 hours!

  11. #86
    Token Canadian Cricket_Fire's Avatar
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    The video of your 565 is up on my youtube chanel now (bigkeenanh)

  12. #87
    The Bulkness Cometh! BULK_BOY's Avatar
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    Only 2 hours? Last time we worked out it was like 4 hours I think.........remember the "shakes"? LOL
    "to teach God's word, by his own example; that we must Love all things that God made" - The Rime of the Ancient Mariner

    DL: 375 RAW No Belt, No Wraps, No nothing!
    SQ: 325 RAW " " "
    BP: 220 RAW " " "

    Total: 920 hahaha Not quite a 1000lbs (This was done back in 2008 )

  13. #88
    Senior Member ShooterX's Avatar
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    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.

  14. #89
    Senior Member ShooterX's Avatar
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    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.

  15. #90
    Token Canadian Cricket_Fire's Avatar
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    We wanna see more rack lockouts!

    Solid workout there; lottsa reps

  16. #91
    The Bulkness Cometh! BULK_BOY's Avatar
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    Add more weight! LOL
    "to teach God's word, by his own example; that we must Love all things that God made" - The Rime of the Ancient Mariner

    DL: 375 RAW No Belt, No Wraps, No nothing!
    SQ: 325 RAW " " "
    BP: 220 RAW " " "

    Total: 920 hahaha Not quite a 1000lbs (This was done back in 2008 )

  17. #92
    Senior Member ShooterX's Avatar
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    Quote Originally Posted by BULK_BOY View Post
    Add more weight! LOL
    next time

  18. #93
    Senior Member ShooterX's Avatar
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    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.

  19. #94
    The Bulkness Cometh! BULK_BOY's Avatar
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    Nice job Shawn. Full recovery, then Full Speed Ahead!!!!
    "to teach God's word, by his own example; that we must Love all things that God made" - The Rime of the Ancient Mariner

    DL: 375 RAW No Belt, No Wraps, No nothing!
    SQ: 325 RAW " " "
    BP: 220 RAW " " "

    Total: 920 hahaha Not quite a 1000lbs (This was done back in 2008 )

  20. #95
    Senior Member ShooterX's Avatar
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    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.

  21. #96
    The Bulkness Cometh! BULK_BOY's Avatar
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    HAPPY BIRTHDAY BRO!!!!!!



    "to teach God's word, by his own example; that we must Love all things that God made" - The Rime of the Ancient Mariner

    DL: 375 RAW No Belt, No Wraps, No nothing!
    SQ: 325 RAW " " "
    BP: 220 RAW " " "

    Total: 920 hahaha Not quite a 1000lbs (This was done back in 2008 )

  22. #97
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    Happy Birthday! It''s my little sis's as well.

  23. #98
    Senior Member ShooterX's Avatar
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    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?

  24. #99
    Token Canadian Cricket_Fire's Avatar
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    Bloody hell! You keep training like that and 600 will be your bitch, let alone 500.

  25. #100
    Senior Member ShooterX's Avatar
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    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.

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