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12/21/2007 7:54:26 PM -
12-05-07 Bench Training
I was shut off accidentally for a couple weeks I think Wendler hates me haha so ill start again 12-19-07 Bench Training and 12-21 assistance work

12-5-07
Raw Bench
135-405 x 10 warmup
1 Piece of foam Presses
495 x 3
585 x 3
635 x 3
675 x 1 smoked it with pause


Close Grip High Boards//Fat Bar
405 x 5
455 x 5
495 x 5 x 2
585 x 5

Coach X Presses
medium weight x 10 x 4

Cable Pushdowns
Stack x 10 x 3


enough!!!!!!!!



I wasnt able to post for a short time so ill just resume this week

12-19-07

Floor Presses
135 225 315 x 10 warm up
405 x 5
455 x 5
495 x 5
545 x 1 ///585 x 1


Tate Presses
135 x 10
225 x 10
315 x 10
405 x 10 that fnnnn hurt


Darts
100's x 10 x 4 elbows sore


Mini Band Press Downs
25 x 3


12-21-07
Assistance Day

Hammer Strength Millitary Press
1 2 and 3 plates x 10 warmup
4 plates per side x 10
5 """"""""""""""" x 10
6 """"""""""""""" x 6

T-Bar Rows
1 plate x 15 2 plates x 15 warmup
3 plates x 10
4 """"""" x 10
5 """"""" x 10


Face Pulls
medium weight x 10 x 5

Barbell Shruggs
225 x 10
315 x 10
405 x 10
495 x 10


Hammer Preacher Curls 1 arms
1 plate x 10
2 plates x 10 x 3
2 plates and a 25 x 5


Machine Curls 21's 1 arm
3 sets till i freekin puked


Im gonna take something Fairly large off the chest sunday somewere around 645 to 675 raw ive decided again to leave the shirts alone for a while i feel strongly that i have a shot at a 700 raw bench and im gonna take my shot Stick around this could get ugly


later fockers





,
Travis Rogers


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