Shooter’s Training

Floor Press:
135×3
225×2
275×2
315×3
335×2
370×2 (PR)
315×4
345×4
315×2
275×3

Pec Dec:
170×5x2

Rear Delts:
100×5x2

Lyin EZ XT:
105×5x3
95×4x2
75×3x2

Finished with some Pressdowns

Duration: 55 minutes

Felt good

Rack Pulls -Below Knee:
135×3
225×3
315×3
365×3
405×3
455×2
475×2
495×2

Rack Pulls -Below Knee -With Straps:
515×4
455×4
405×4

Hammer Strength Low Row:
1px4
2px4
3px4×2
2px4
1px4

Hammer Curls:
65×3
80×6
90×2
55×2

Easy Workout, felt very strong and tied some PRs

Duration: 45 minutes

Bodyweight - 267

Close Grip Bench:
135x3x1
185x3x1
225x3x1
275x3x1
315x3x1
345x3x1 (PR)
365x1x1
385x0x1

CG Lockouts:
225x3x1
315x3x1
405x2x1
425x2x1
445x2x1

CG Lockouts - 2 Inch ROM:
315x2x1
405x2x1
425x2x1
445x2x1
465x2x1
485x2x1

Incline Barbell Press:
135x4x4

CG Pulldown:
150x6x3
180x4x2
150x4x2

DB XT:
30x8x1
35x8x1
40x8x1

Duration: 75 minutes

Box Squat:
135x3x1
225x2x1
275x2x1
315x2x1
355x2x1
365x8x1 (PR)
385x2x1
405x3x1
315x2x1
225x2x1
135x2x1

Modified GHR:
0x4x1
0x5x1
0x4x1

Finished with Situps and Cardio

Duration: 55 minutes

Pushin’

One Arm DB Press:
70×2
80×2
100x 1/2/3/2
100x 1/2/3
100x 4/3/2/1
100x 2/5/2/1

Lyin EZ XT:
75×6x3
75×4x2

Thats IT

Duration: 50 minutes

Barbell Row:
135x5x1
225x5x1
315x5x1
405x3x1
365x4x1

Pulldowns:
180x5x2
150x4x2

EZ Curl:
95x8x1
115x7x1

Finished with some Bike Races on a new Video Game Cardio Bike.

Duration: 60 minutes

5 Board Press -RAW:
135x3x1
225x3x1
315x3x1
405x2x1

4 Board Press -Shirt:
405x4x1
455x2x1
475x1x1
495x1x1

4 Board Press -RAW:
405x3x1
315x6x1

Bench Press:
245x12x1

Finished with 4 sets of Triceps.

Duration: 55 minutes

One PR

Deadlift:
185×1
215×1
220×3
310×3
360×3
400×1
450×3 (PR)
470xfailx2

Leg Press:
3platesx30
3platesx20

Duration: 60 minutes

Shoulders

Pin Press(From Eye Level):
135×3
185×2
205×2
225×2
245×2
255×1
225×2x2

Incline BB Press:
135×4
155×5
175×4
195×3
225×2
245×1
135×10

Side Laterals:
40×4
35×3
30×3
25×3
20×4x2
35 x3×2

Rear Delts:
160 x8×2
130 x5×2

Duration: 65 minutes

PR Matrix - December_2007 Year End Review
14 Workouts

Squats
Squat - 470,415×2,375×3,365×5,335×6
Low Box Squat - 435,405×2,385×4,355×5,335×6
Box Squat - 475,445×2,425×4,315×10
GM - 405×3,365×4,315×8,225×10
Rack Squats #11 - 605,600×2,565×3,495×5,405×15
Rack Squats #10 - 500×2,455×3,415×5,405×6,315×8
Rack Squats # 9 - 425,405×3,315×6

Presses(Bench)
Bench - 405,390×2,370×3,365×4,335×5,320×8,300×12,225×20
Shirt Bench - 465,365×2
Floor Press - 390×2,360×3,355×4,335×5,315×7
2 Board - 365×2
3 Board - 425,405×2,365×4,315×10
4 Board - 405×2,365×6,315×10
5 Board - 475,455×2,450×3,425×4,365×10,335×16
Incline BB - 265×2,245×3,225×6,135×8
Rack Press - 380,365×2,315×4
Mid-Range Lockouts - 445×2,405×4,365×6,315×7
High Lockouts - 505×4,405×12
CG Bench - 365×2,315×5,300×7,275×10,185×20,245×14,225×17,155×25
DB Bench - 110×13,105×15,90×20,80×25,70×30
Lyin DB XT - 70×5,65×6,60×10,40×20

Presses(Overhead)
BB Press - 235,225×2,220×4,205×6,185×8,175×10,135×20
Push Press - 265,255×4,240×6,185×12
Pin Press - 275,255×3,235×6,200×9,185×8
Seated DB Press - 100×5,95×9,80×15,70×15
1 Arm DB Press - 110×5,100×10,90×10,80×15

PULLS
DL - 507,455×2,435×3,415×4,405×5,396×8,315×12
Sumo DL - 405,315×3
RDL - 440×2,415×3,405×6,370×7,340×12,275×15
Rack Pulls( At Knee) -525×2,465×3,455×4,435×6
Rack Pulls (with Straps) - 565, 535×2, 515×4
Platform DL - 455,415×2,365×3,315×5
BB Row - 445,405×2,385×3,365×6,315×12,275×20,185×25,135×40
Yates Rows - 370,365×2,325×3,305×6,285×8,265×10,225×15,135×30
DB Row - 100×12
BB shrug - 495×4,450×6,405×8,310×15,220×20
Hammer Curl - 105×3,100×4,95×6,70×12,55×15,40×20
Snatch - 185,155×3,135×6,100×12
DB Curl - 70×5,65×4,60×6,55×8,50×10
EZ Curl - 155×3,135×6,115×8,105×12
DB Swings - 100,95×2,80×5,65×10
AB Pulldown - 150×5,130×8,100×10