Shooter’s Training

Close Grip Bench:
135×6
225×4
275×4

315×6 (PR)
345×2
365×1

High Lockouts:
315×4
425×4
475×2

Mid-Range Lockouts:
315×3
365×3

Finished with a Bunch of Pressdowns

Duration: 45 minutes

-Testing out my new Home Gym
-No Power Rack Yet

Deadlift:
245×5
335×3
355×2
375×2
390×4

Snatch grip High Pulls:
135×2
155×2
175×2

Power Clean:
175×1x3

2 Finger Ring DL:
95×2
115×1
160×1

1 Hand Ring DL:
160×2x2

Rolling Thunder DL:
115×3x3

Duration: 40 minutes

Bodyweight 275

Bench Press:
135×3
185×3
225×3
275×3
315×2
335×3
345×4
365×2
315×4
315×2x2
245×12

One Arm DB Press:
70×2
80×2
90×1
105×3
110×2
100×1
80×3

Nothing Else

Duration: 45 minutes

Barbell Row:
135x4x1
225x4x1
275x4x1
315x4x1
355x3x1
375x3x1
395x5x1 (PR)
355x2x1
335x2x1
315x2x1
225x15x1 (PR)

Pulldowns:
140x4x3
160x4x2
180x4x2
120x4x2

EZ-Bar Curls:
95x4x1
115x3x1
135x2x1
135x4x1
115x3x1
95x3x1

Finished with 10 Minute Bike Chase

Duration: 60 minutes

Standing Barbell Press:
135×4
175×2
185×2
205×2
215×1
225×1
240×1 (PR)
245×1 (PR)
225×1
185×2

Mid-Range Rack Bench:
185×4
225×3
315×2
365×2
405×1
425×1
445×1
365×2
405×4 (PR)
315×2

Finished with Rotators and Pressdowns.

Duration: 55 minutes

Box Squat:
135x3x1
225x2x1
315x2x1
365x2x1
385x2x1
405x2x1
425x2x1
405x1x1
315x2x1
225x2x1

20 Minutes - Hard Bike Race

Duration: 45 minutes

BENCHIN

Incline BB Press:
135×3
185×5
205×4
225×3
245×2
265×1
225×6

Bench Press:
135×2
185×2
225×2x3
275×2x2
315×2x2

Rear Delts:
145×6x2
175×6x2

Finished with Cardio for 20 Minutes

Duration: 60 minutes

Pulls

Deadlift:
155×3
205×3
235×3
315×3
405×2
450×1

Pulldowns:
150×6x3

I am Burned out

Duration: 45 minutes

January 26th Return to CPU - Niagara Open

- Tried to do my first All Raw Full Meet
- Head lifting rule in CPU might be the end of me.
- Raw Competition Benching needs to take a backseat to Learning to use the Shirt better.

Squat
1- 180 Kilos - Deep and Easy
2- 185 Kilos - Called on Depth- tried to come up faster
3- 185 Kilos - 3 Whites Ass on heels.

Bench-
180 Kilos - No Lift on 3 Attempts

No Deadlifts - My Frist Bombout.

Pin Press - (Eye level):
135×3
155×3
175×2
185×2
205×2
225×2
245×1
255×1
265×1
225×3
245×1
225×2
255×0

Seated Overhead Lockouts(about 3 inches above Head.):
255×2
275×2
295×2
315×0
275×2
225×4
245×4
265×4
225×3

One Arm DB Press:
105×3
105×2
110×1
80×12

Pressdowns:
90×999

Triceps are Fried, feel good.

Duration: 55 minutes