Shooter's Road to 550~! yeah

Shooter · **Posted:** Sat Aug 29, 2009 2:53 pm

August 29th - Bench

RAW warmup -
2 Board - 135x3, 225x3, 315x5, 425

INZER RAGE X - 2 Board -
475x2
515x2
565 - attempted a double but Mis-grooved second rep
605 Miss
550x3

BB Row - 135x12, 225x8, 275x4, 315x7, 225x4
Pulldowns - 4 sets

- Good last workout with Keenan, hes gone for School and my Bench should go way down now.
- Finally tried battling 600 again. Its close.

Shooter · **Posted:** Mon Aug 31, 2009 4:50 pm

August 31 - 1st Day of 3Week Cycle

Green Band RAW Bench - 45x5, 135x4, 185x3, 225x2, 275, 295

RACK PULLS - 225x3, 315x3, 365x3, 405x3

DB ROWS - 110x12, 130x8

CHAOS Bench - 95x4, 145x4, 115x5, 135x4x4

- Dropping the DB Rows on this day, felt unnecessary.
- CHAOS Bench was mostly experimenting with how to setup the Bands.
- Green Band felt like Nothing without Weight but once it got over 225 it really started to feel Heavy.

Shooter · **Posted:** Fri Sep 04, 2009 1:22 pm

August 3 - Bench Single Ply

Bench - 135x3, 185x3, 225x3
Add Single Ply Shirt - 275x3, 315x2\
Add 3 Board -
365x4
405x3
455x2
500

One Arm Dumbell Press - 90x2x2, 70x2x2
EZ XT - 90x4x4

- Shitty Workout, i was sweating, and vomitted a little bit.
- Sucks Shirting up and using Boards Alone.

Shooter · **Posted:** Sun Sep 06, 2009 9:19 pm

September 6th -- Bench = Horrible

Bench - 135x8, 225x4, 275x2, 315x2
DBL RAGE X + 1 Board -
405x3 no touch
405x5 no touch
455 miss
455 miss

BB Shrugs - 455x4, 405x4, 315x4
EZ Curl - 90x4/3/2/1

- Worst workout in a long time, still pissed off 5 hours later.
- The shirt just wouldnt work with me.

Shooter · **Posted:** Wed Sep 09, 2009 7:01 pm

Sept 9 - Back Day

BB ROW - 135x4
225x4, 225x5, 225x3
275x4, 275x2
295x3, 295x5
225x4

KB Swings - One Arm - 55x8, 55x10, 55x6
KB Hammer Curls - 30x4x4, 20x4x2
Fatman Pullups - 4/4/3/3/2/2
BB Curls - 45x6x5

- Light Day but it was good. Sweating and feeling like I worked my Back.
- First Barbell Curls in years, and i hated them. With a Reverse Curl they felt pretty good though.

Shooter · **Posted:** Fri Sep 11, 2009 7:11 pm

Sept 11 - Bench - Never Forget

Green Band Bench -
45x3
135x3x3
185x2x2
225x2x2
245x2x2
275x2x2

Plate Front Raise - 45x4x4, 30x4x4

Single Ply Shirted Bench - 315x3, 365x2, 405x3, 425x2
CHAOS Bench - 85x8x4

- I am having a really hard time keeping my Setup while unracking the Weight by myself.
- Switch between my beatup RageX with holes in it and a Titan Fury which doesnt really feel like it does anything for me.
- I will learn to Shirted Bench if it kills me trying.

THE BRUTE · **Posted:** Sat Sep 12, 2009 12:07 am

what happened with the shirt bro?
TB

Shooter · **Posted:** Sun Sep 13, 2009 3:29 pm

Sept 13 - Back

Rack Pulls -
135x3
225x3
315x3
405x3
455x2
405x2
315x2

Dumbell Rows -
60x4
110x4
150x8
150x3

Rev Curl - 65x4x4
Band Pullaparts - 4 sets of 12

- Quick, wanted to go Heavy but 455 was harder than expected.
- Dru Patrick Dumbell Rows were great but I HATE REPS.

Shooter · **Posted:** Sun Sep 13, 2009 3:32 pm


	THE BRUTE wrote: what happened with the shirt bro? TB

Back training alone on Bench Days, plus messing with the Idea of Single Ply Shirted stuff.

I just sucks trying to get a shirt on, then put a band around me to hold my Boards. then Setup correctly.

I think the answer might be Double Ply Shirt with No Boards, and just try to touch.
Single Ply Stuff is just an Assistance Lift. Unless i want to try for a Single Ply 308 Lift again this year because of the PLWatch Rankings.

Shooter · **Posted:** Tue Sep 15, 2009 6:15 pm

SEPT 15 - BENCH

Bench RAW - 135x3, 225x3, 275x2, 315x2, 355

add INZER DENIM - nothing touched
405 dump
425x2
445

Lockouts #4 - 405, 425, 445

EZ XTs - 90x5x3
Band Pressdowns - 5 sets

- Another terrible night of shirted Bench. Cant touch and Im dumping easy weights. Setup is just AWFUL.

THE BRUTE · **Posted:** Wed Sep 16, 2009 10:07 pm

Shooter wrote:


	THE BRUTE wrote: what happened with the shirt bro? TB

Back training alone on Bench Days, plus messing with the Idea of Single Ply Shirted stuff.

I just sucks trying to get a shirt on, then put a band around me to hold my Boards. then Setup correctly.

I think the answer might be Double Ply Shirt with No Boards, and just try to touch.
Single Ply Stuff is just an Assistance Lift. Unless i want to try for a Single Ply 308 Lift again this year because of the PLWatch Rankings.

i hear ya...are there any barbell clubs near you?
TB

Shooter · **Posted:** Mon Sep 21, 2009 6:03 pm

September 21 - RAW ME Day

Bench -
45x20
95x10
135x8
185x5
225x5
275x2
315x2

3 Board - 315x4, 365x2

2 Board - 315x3

4 Board - 365x2

- Intended to do some work over 400 but I just couldnt.
-FELT super-weak. Shoulder felt like it was grinding.
- tried to do some Shoulder work but couldnt.

Shooter · **Posted:** Tue Sep 22, 2009 6:09 pm

Sept 22 - Back

Barbell Rows -
135x10, 225x5, 275x4, 295x3, 315x2, 335x2
355x6, 375x3, 335x3, 295x3, 225x4

Chain Suspended Lockouts - about 2 inches ROM
315x3
365x3
405x3
455x1x2 - 8 Second Holds.

Side Laterals - 20x8x3
Hammer Curls - 30x6x3

- Felt good, decided to do some Lockouts after my Rows. Had some really crappy Bench Work lately.

Shooter · **Posted:** Fri Sep 25, 2009 6:45 pm

Sept 25th - Bench

Bench - 45x20, 135x3, 185x3, 225x3, 275x2, 315x2

Add Single Ply Shirt - add 3 Board -
405x2
455x2
475
switch to 2 Board -
455x2
switch to 1 Board -
405x5

Sumo Stiff DL - 135x8x3, 225x4x3
EZ XT - 90x10x3

- Benching felt OK, but i think Deadlifting in the middle is a bad idea.
- Sumo Stiff Legs seem like a good Idea, just light and stretching.
- I Love Bench Press

Shooter · **Posted:** Sun Sep 27, 2009 6:01 pm

Sept 27 - Back

Dumbell Rows -
110x4
130x4
150x4
170x4
190x5
150x3
130x3
110x10

BB Shrugs - 135x8, 225x5, 315x15x2, 225x15
EZ Curl - 90x4x4

- I like Dumbell Rows but I HATE Reps.
- Experimented with Seated Curls. Seems like a good move.

Shooter's Road to 550~! yeah

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