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12/19/2008 6:51:42 AM -
Bench Work + assistance
12-16//12-18

I made a decision a couple weeks ago to bench at the RAW UNITY MEET at the end of January. As anyone who reads my log knows by my child like wining ive been struggling with some pretty severe pain and numbness issues with my arms. I basically took most of the last 2 weeks off in attemt to heal up
so I could take a shot at doing Eric's meet. From my experience time off is the only alternative that works I am feeling considerably better so heres my plan train hard for 3 weeks and see were i am at no frills basic movements heavy and lots of rest and ice in between so I benched on tuesday and did assistance on thursday thankfully im in limited pain and can grip the bar pretty well Heres the last 2 sessions



12-16-08

Bench//in power rack/close grip
135 x 10 175 x 10 225 x 10 315 x 5 405 x5 warm up

added hanging blue bands stayed close grip about 2-3 inches closer than competition grip
495 x 3
545 x 3
585 x 3
625 x 3
then took 3 singles at competition grip worked on arch and totall set up
625 x 1
635 x 1
650 x 1 all went pretty well thinking the 625 is possible opener

Incline Press//closer grip

225 x 15
315 x 15
405 x 15

Didnt do much aditional heavy tri work due to the close grips

push downs and coach x presses super set medium weight x 20 x 3 each one

band push downs x 3 x 25





12-18-08 assistance


T-bar rows
4 x 10 heavy


lat pulls to face
4 x 10 heavy

Machine Millitary press
stack x 10 x 4

side lats with chain in each hand

4 x 15



That was about it Im benching again saturday or sunday get back to you all then








Taking a Shot,
Travis Rogers


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