SHAWN RAINEY QUEST FOR 1,000 LBS BENCH PRESS

Ok so ive been sponsored by APT for a while and haven't started my log here yet. I have it other places but not here. So what im going to do is post some of my last posts from my blog and then I will update from now on.. so here it is..


2nd squat day in squat suit.

2nd time in the squat suit..

warm ups

bar(55 lbs) x 10
165 x 10
275 x 6
385 x 3
add suit
495 x 3 straps down
605 x 3 straps up
605 x 2
605 x 3
715 x 3
783 x 2

everything felt light today but was working on my from trying to get my back tight and upright.. I did this by changing my grip back in to keep everything tight of course I was forced to put on wrist wraps on to keep the tork down on my wrists. But todays work out felt much stronger and I felt in better balance once I changed hand placement. I deffently wasnt near my max yet so that is a good sign of things to come...

then I did sled pushes (180 lbs) 3 sets about 30 yards up and back and then did 2 sets of tire drags

called it there I was pretty tired after that..
Posted by Power Lifter Shawn Rainey at 8:33 PM 0 comments

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Wednesday, June 16, 2010

MORE BENCHING!
Massive amounts of bench press



Bench
bar x 10
bar x 10
135 x 10 wide grip
135 x 10 mid grip
225 x 6 wide grip
225 x 6 mid grip
315 x 3 wide grip
315 x 3 mid grip
405 x 3 wide grip
add 3 board
495 x 3
shirt up super katana
585 x 3 off 3 board
625 x 3 off 2 board
715 x 2 off 2 board
765 x 1 off 2 board
765 x 1 off 2 board
805 x 1 off 4 board
645 x 2 off 1 board
645 x 2 off 1 board

Flat dummbell bench 3 sets of 8 reps with 120 lbs dumbbells

Crazy bells bench press.. ( kedele bells haning from bands off the bar bouncing )

165 x 3 sets of 8 reps plus bells hanging

tricep press downs 4 sets of weight and 4 sets of bands

called it a day there.

video coming later
Posted by Power Lifter Shawn Rainey at 11:39 PM 0 comments

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Monday, June 14, 2010

squat with a limp
Squat today..

I got my titan boss suit the other day..So today I tryed it out...

So this moring I woke up with my gout just killing me.. could bairly walk.. more like limp, so I wasnt sure if I was gonna be able to squat today.

Well I went to the gym limping anyways.. and forced myself to squat!

Squat..
145 x 10
235 x 6
325 x 3
Put suit on..
I couldnt get the suit quite all the way up but was close. So I was having a hard time sitting back and getting my knees out. but here is the rest of the sets
415 x 3
505 x 3
505 x 3
615 x 3
615 x 3
665 x 3
705 x 2.. on this set we tighted up the straps .. big mistake.. made it really hard to sit back.. weight rocked up but I was having trouble with the balance and stumbled back on my 2nd rep.

wow this is alot of suit... I am very happy with it.. everything felt light im sure a 900+ squat will come as soon as I get more comfortalbe with it.

I called it there since I was limping all work out.. and after..


Posted by Power Lifter Shawn Rainey at 10:45 PM 0 comments
Saturday, June 12, 2010


Posted by Power Lifter Shawn Rainey at 10:28 PM 0 comments

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Friday, June 11, 2010

good work out!
Today I did my speed bench day with Adrian Larsen ( btw his best bench in comp is 710 )

Bench press

doubled up thin bands ( 100 lbs of tension )
bar x 10 ( 145 )
135 x 10 ( 235 )
add another set of bands ( 100 lbs of tension )
135 x 3 close, 3 mid, 3 wide grips (335)
135 x 3 mid, 3 wide plus 100 lbs of chain (435)
135 x 3 close, 3 mid, 3 wide grips (335)
add loose f6 shirt
225 x 3 close, 3 mid, 3 wide grips (425)
315 x 3 wide (515)

3 sets of kennellys with 30 lbs kedal bells

Bench with deadlift bar with 2 sets of kedal bells haning off the ends with bands
about 225 lbs of total weight

close grip 3 sets of 3 and 1 set of 10

100 lbs dumbbell presses for 15 reps

over head tricep presses with bands from behind
3 sets of 10

Beat a tired with a sledge hammer for 4 sets of 15 to 20 reps

2 sets of seated sled pulls with rope 175 lbs

that was it for the day.. got a good work out!
Posted by Power Lifter Shawn Rainey at 8:21 PM 0 comments
Tuesday, June 8, 2010


Posted by Power Lifter Shawn Rainey at 12:20 AM 0 comments

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Monday, June 7, 2010

High Volume bench day!
Today was another bench day.. so this is how it went


Warm ups
dumbbell push ups 3 x 15
dumbbell rows 3 x 10 with 50 lbs

Bench
bar x 10
135 x 10
135 x 10
225 x 6
315 x 6
405 x 3 to 1 board
Put bench shirt on
495 x 3 to 2 board
585 x 3 to 2 board
605 x 3 to 1 board
605 x 3 to 1 board
605 x 3 to 1 board
605 x 3 to 1 board
625 x 3 to 1 board
635 x 3 to 1 board

laying pull ups to chest 3 sets of 10 reps

wood chops with sledge hammer on big tire

so all the sets felt pretty easy and work out was awesome!

getting ready for next meet
Bench day getting ready for olymipa

bar x 10
135 x 10
225 x 6
315 x 5
shirt up
495 x 3 to 3 board
617 x 3 to 2 board
617 x 1 to 1 board
617 x 1 to 1 board
668 x 1 to 1 board
707 x 1 to 1 board... I just missed this, wow it was close ( btw that is 3 lbs short of the current world record I would like to get this year, held by Adrian Larsen who btw is one of my training partners. )

back to raw and to close grip
135 x 5 plus 100 lbs of chain
135 x 5 plus 100 lbs of chain
135 x 5 plus 100 lbs of chain
135 x 5 plus 100 lbs of chain

Some tricep work after this...

Dead Lift
Ok so went to the gym yesterday and did some deadlifts

Deadlift

165 x 10
275 x 3
275 x 3
445 x 1 for 10 sets with 30 seconds rest between each set
550 x 0.. wow that isn't good at all.. o well I didn't get much sleep the night before so it was to be expected

some low back work on the reverse hyper and hyper and some seated lat pulls.

I wont be dead lifting at this meet in Olympia as I have already qualified for worlds in it and I just need some more training in it.

This is an awesome thread bro! Keep em coming!!!

H4x wrote:

This is an awesome thread bro! Keep em coming!!!

thanks man Will do.. Ill keep smashing that iron!

https://www.youtube.com/watch?v=QpDiOmrY5tU

just a video of us being bad asses haha

Link was great bro... I can't wait till I can pick up the world and drop it on someones head.... lol.

I've been reading your blog and watching the videos there as well, it's great to see stuff like this there's not enough of it out there.

H4x wrote:

Link was great bro... I can't wait till I can pick up the world and drop it on someones head.... lol.

I've been reading your blog and watching the videos there as well, it's great to see stuff like this there's not enough of it out there.

thank you H4x I will try to keep the good content coming!

Bench day

Bench Press

bar x 10
bar x 10
135 x 10
225 x 10
315 x 6
405 x 3 to 1 board raw
shirt up
545 x 3 to 1 board
615 x 2 to 1 board
615 x 1 to 1 board
645 x 1 to 1 board

Take off shirt
drop weight to 185 of bar weight for rest of sets and use longer dead lift bar
add 1 green band streched under bench from one end of bar to other
2 sets of 8 reps
add 1 red bad to the green one
2 sets of 8 reps
add 100 lbs of chain to the 2 bands and bar weight
1 set of 3 reps
add 50 more lbs of chain to the 2 bands and bar weight
1 set of 3 reps
add 2 35 lbs keddle bells hanging from bar ends by bands, to the 2 bands ( red and green ) and 150 lbs of chain and 185 lbs of free weight.
2 set of 3 reps

talk about working lock out strength, that is a good way to do it.

after that I did some tricep and shoulder work including some ring push ups.

called it a day there but I felt like I was being lazy that day.. grrrr... im kicking myself for not working harder..

NOT BAD FOR A GIRL!
Speed bench day!

So I know what your thinking, "wasn't your max effort just 2 days before?"
well yes it was, and your point? haha yeah kinda early but adrian was doing his today so why not. Time to stop being a pussy and push some weight around.

So I kept it pretty simple today and just used chains and lots of them

Bench
Bar x 10
bar x 10
bar x 10
135 x 8
135 x 8
135 x 8
135 x 3 plus 100 lbs of chain
135 x 3 plus 100 lbs of chain
135 x 3 plus 150 lbs of chain
135 x 3 plus 200 lbs of chain
135 x 3 plus 200 lbs of chain
135 x 3 plus 300 lbs of chain
135 x 3 plus 300 lbs of chain
135 x 3 plus 300 lbs of chain
225 x 3
135 x 10

then I did some dumbbell hammer curls 3 sets of 8 reps
then I did 3 sets of 6 reps of dips from rings suspended from the ceiling.. holy crap thous are hard just to stay up. Since there not solid and just want to swing around. ( This is the same as what gymnasts use )

then I spent the rest of the time helping tamara get ready for this meet, this is what she did and had some PR's

warm up sets ect..

135 x 3
175 x 1 ( this will be her opener next meet )
205 x 1
215 x 1 PR ( and this is 1 lbs over the current wabdl world record for her age and weight )
220 x 1 PR
225 x 1 PR - Finally she can now say she is in the 2 wheel club.. that is awesome! and to think she is only 20 years old. Not bad for a girl!

I am very proud of her and she is making progress and has a lot of potential for the future!

Congrats to Tamara thats awesome! Tell her to get to work making some more videos, lol.

Band dead day
So instead of squating today we did some deadlifts with bands..

deadlifts
135 x 6
135 x 6
Add bands 220 lbs of tention at top
135 x 3
135 x 3
225 x 3
315 x 1
315 x 1
365 x 1
365 x 1
410 x 1
410 x 1
410 x 1
365 x 1 added another set of bands for ( 300 at top )
315 x .5 added another heavyer band green ( probly about 450 to 500 lbs of tention at top.. this was way to much )

3 sets of seated rows with weight and bands
Bent over rows with 225 3 sets of 8 reps

called it there

Trying to kick this cold!
Ok the last few days I have been fighting this damn cold. hacking up shit for the last few days all day long.. not fun!

Anyways today was the last bench day before Olympia, it went ok but I am a bit frustrated I didn't perform as well as I wanted too. I felt like I couldnt get set up and tight like I normaly do. My arch felt horible and it was like I was benching on a water bed today... well that is how it felt and Ben said it looked just like that. GRRR pisses me off.

Bench
135 x 5 wide grip
135 x 5 mid grip
225 x 5 wide grip
225 x 5 mid grip
315 x 3
415 x 1 had a bit of help with this.. should have known then it wasn't gonna be great.
Shirt up into super katana shirt I will be wearing at the meet.
505 x 2 to 2 board
565 x 1 full range ( felt off balance like one side was way heavier than the other )
605 x 1 full range ( got it, but moved slow, no speed )
635 x 1 full range ( again got it, faster off the chest but weak transition speed )
655 x 0 full range ( Felt like the shirt binded up on me in a weird way and had to have spotters take it, I was tired as hell after this set )

I called it there and helped tamara with her sets and found her openner is going to be 187.2 lbs. this will be easy for her as 185 today looked like a warm up set and she slammed up 215 today with no problems. I am going to open with 584, I was thinking before today's work out of opening 607 but I wanna make sure I get a lift in. 606 is the open WA state 259 record that im sure I will break and it looks like adrian's 710 record will be safe at least till worlds.

Good luck brother!

Ok so I woke up today ( one day before weigh ins ) and I weigh 268.8 lbs. I have to get under 259 lbs. So I have 9.8 lbs to loose today. Since I need to work today to make some money I will just fast the rest of the day and then after work head to 24 hour fitness and use there sauna, this should only take a few hours probly around 3 for me...

These are the records for WABDL Open 259 Men

WA State 606 lbs
World and national 710

lift attempts
1st 584
2nd 607
3rd 644
4th ?

So we will see what happens on Sat...

You can do it bro!

The bad and the Good
Ok so yesterdays meet didn't go so great for me.. I ended up weighing 259 on the dot, so that was good but my lifting didn't do so well. durring warm ups everything felt heavy as hell so I droped my opener from 584 to 551. on my 1st attempt I got it but my arms were buckling back and I ended up racking it before the rack command.. 2nd attempt went for the same weight and got it. then on the 3rd attempt I went for 650 for the win since Troy Chun put up 643 on his 3rd. So I jacked my shirt real hard and I went for it.. Then I couldn't touch it and I ended up dumping it just trying to touch. oh well I guess every meet cant be great.

on the bright side Tamara did well and ended up with 2 world & National record benches and 3 state record benches. Her best was 225 lbs. That is awesome!

Thats awesome about your girl bro! Sorry things didn't go as well for you... you'll hit it next time

So I started Modifying the Back of a size 48 APT Apex 2 ply bench shirt today. Im making the back bigger so I can fit in it and still keep it a closed back so its wabdl legal. I tried it on with the back slit half way down.. wow this is gonna be the most extreme shirt I have ever used to date. This thing is fitting on me and feels just as stiff as an OverKill Shirt I tried that was my size. Since I have a 53.5 inch chest and I am gonna use a 48 2ply you should get the idea. It will defiantly take a while for the shirt to be broken in and usable for full range. Just 1st impressions I think it will probably take 700+ lbs to touch in. I guess its time to get to work on them triceps hard core...

LOL good luck getting 700 to touch. I have the 2 ply APEX in a 56and I am 54 in chest and have one HELL of a time getting 700+ down to a one board. It will take me 750 at minimm to get down past one board. I LOVE THE SHIRT!!! I have the 56 in 2 and 3 ply. I wont even discuss the 800+ it takes me to get to the 2 board. At the moment I am 6' 259lbs. But the shirt is more forgiving in several grooves. Hope you do well with it!

SteveJr wrote:

LOL good luck getting 700 to touch. I have the 2 ply APEX in a 56and I am 54 in chest and have one HELL of a time getting 700+ down to a one board. It will take me 750 at minimm to get down past one board. I LOVE THE SHIRT!!! I have the 56 in 2 and 3 ply. I wont even discuss the 800+ it takes me to get to the 2 board. At the moment I am 6' 259lbs. But the shirt is more forgiving in several grooves. Hope you do well with it!

hey thanks steve, well I got 635 down to 2 board today with the shirt after a few sets before it were not the best to say the least.. with a few crazy hand offs and strugling to get my grip wide enough. but ima keep working it and hopfully I can make the apex my full time shirt

Yeah as soon asI benched with the APEXII and III I sold both my SUPER DUPER PHENOMS lol. I have several rage X 2 plys and a few other and have never used them. You can see one of my easy break in videos on APTs site under the APEX single ply link. Good luck with the shirt, I know you will love it!

Rest
Alright...

So some of you may have noticed I havent posted in a few days.. my bad.. been kinda busy.. well what is going on is im taken a few weeks to let my body just rest because if you havent noticed ive been going balls to the wall for a while now. Its time to back off a bit and let my body rest. So I will start posting again next week.. Again if there is anything I can do for anyone please let me know!

Shawn Rainey