Raw Bench Press
Sep 09, 2006

Saturday
Raw Bench Press

warm ups:
-shoulder mobility and upper body KB circuit

1. Bench Press: 95x5, 135x5, 175x3x3

2. 4-Board Press: 195x5, 235x3

3a. Seated Row: 105x10x2, 115x8x2
3b. Shrug: 145x10x2, 145x8x2
3c. DBL KB Military Press: 16kgx6x4

4a. Reverse Grip Curl: 55x6x3
4b. Zottman Curl: 25x5x3
4c. Reverse Grip Curl: 55x5x3

5a. Band Pulldown Abs (oblique): purple x 3 sets
5b. Neck Harness: 25 x 3 sets

That's it. Increased either weights or reps on supplementary/accessory work. Will go out and drag the sled with my football player who's coming to train in a bit. Then it's up to the North Georgia mountains with Lisa, I love the fall in Georgia and October fest is even better!