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12/6/2008 2:16:02 PM -
Last 2 training sessions
12-2 assistance
12-4 bench work

12-2-08

Pretty quick and to the point assistance work. Kept it simple

Lat pulls//wide grip
medium weight x 10 x 3
stack x 10 x 2

Hammer strength millitary press
1-3 plates per side x 10 warmup
4 plates x 10 x 1
5 plates x 10 x 2

Barbell Curls
bar x 20
25's x 10 x 1
35's x 10 x 1
45's x 10 x 1

Machine preecher Curls 1 arms
4 x 15 medium weight

Non chest supported T-bar rows

2 plates x 10 x 1
3 plates x 10 x 1
4 x 10 x 1
5 x 10 x 1
6 x 5 x 2


Dumbell Shruggs
100's x 10 x 1
120's x 10 x 1
140's x 10 x 1
160's x 10 x 1

Reverse Hyper
light weight x 15 x 3

leg presses
medium weight x 25 x 3

wrapped it up truelly on the mend everything feels pretty good



12-4-0

Modified speed bench/heavier off 2 board

bar/135/175/225/315 x 10 warmup
405 x 3
added 2 board
455 x 3 x 2
495 x 3 x 3
545 x 3 x 2
405 x 20 as fast as i could

Close Grip bench 2-boards
405 x 5
455 x 5
495 x 5 x 2


Push downs
stack x 10 x 4

blue band push downs
3 x 25


everything went well im doing 100 percent better after the break im now again planning on doing Eric's Raw Unity Meet next month










RAW,
Travis Rogers


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