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11/11/2008 12:29:50 PM -
11-6 assistance
11-9 chest

With the help of the Guru Paul Childress ive discovered a new way to torture myself and help my arm issues. I now 2-3 times a day use a golf ball to rub out my upper and lower arms it hurts like a motherfucker and feels a bit like popping that plastic packing shit but has been quite effective in relieving my nagging arm numbness and pain, maybe now i get concentrate on the buisness at hand and quit wineing like a pussy {we shall see }

Modified Speed Work
Flat bench
bar 95/135/175/225/ x 10 warmup
275 x 10
315 x 5
405 x 5
455 x 5
495 x 3 x 5 1 board with 1 foam moved the bar reall well

Fat bar Close Grips////2 board

405 x 10
455 x 10
495 x 10

medium weight x 15 x 5

face Pulls Seated
Medium weight x 15 x 4

Side laterals
1 set of chains each hand x 15 x 4

Coach X Presses
medium weight x 15 x 3

M-E Chest

Flat bench work
warm up bar---315

405 x 5
455 x 3
495 x 1
515 x 1
545 x 1
not feeling it today so i didnt push it past here

tate Presses Fat bar
135 x 10
225 x 10
315 x 10
175 x 10 x 2

Hammer Strength Inclines 1 Arm
medium weight x 10 x 4

Medium band push downs
3 x 25

20 minutes foam roller work Im really starting to see the benifits of ths freekin tube

Ive decided to switch up my training a bit and go back to some old school power benching my current plans are to do a couple big raw meets after the first of the year.

Travis Rogers

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