Shitty bench day, I think it's from throwing tons of weight yesterday

flat bench:
barx10, 135x5, 185x3, 225x2, 275x1, 295x1, 305xmiss, 305xmiss, 295x1

3 Board:
315x slow, 325xmiss, 295x1, 315x1, 315xmiss

rack lockouts from 10 hole:
225x3, 275x3, 295x3, 315x3, 335x3, 365x1.5

Weighted Pull ups, wide grip
1 chainx2, 2 chain 5x2, drop set 2chains x 4, 1chain x 3, no chain x4

Kroc Rows
150 x 10, 10

Shrugs
315x10 w/wraps, 405x8 no wraps

Sled drags (on a dry field for a change)
5 trips, up to three plates then back down

SS bar step ups 135x 8 on each leg

overhead lunge greens 2 trips

sled pulls added up to 6 plates then went back down

then I smoked hamer and sam in a little football game, so they decided to gang up against me in a punting competition, which was bull shit because it was 2 on 1. I beat them in the first two, then they came back to win best of five... BULLSHIT

time for breakfast

Cambered bar squats:
135x6,185x5, 225x3, 275x1, 315x1, 365x1, 405x1, 435x1, 460xmiss, 405x1, 315x1, 225x1, 135x2

Speed deads, all for singles:
245x5 sets, 315x5 sets, 355x 4 sets, 405x1, 455x1, 505x1, 555xmiss

Cambered bar good mornings:
135 3x10

Sled pulls, about 10 trips, may have been more I was busy yelling at Grimace to pull his fucking weights, we added a 45 for each trip, after the 7th or 8th trip I added another sled for some more weight.

Back to the weight room for some more abs, and a breakfast sandwhich

Sam squatted with us too! She's starting to get better, her sled pulls looked good

Flat bench
185x10
205x10
225x11
185x2x12

BW rows 4x10

Front raise into throw 6x2 with reds, then reds yellows greens each for 2

Tried some new abs I picked up at the conference.

Let me preface everything by saying that I had to workout tonight instead of tomorrow sometime because I'm heading to Colombus for the National throws coaches convention. So with that said here's the highlights from my night time training session:

Speed squats
275 12x2, 30 second rest periods

Speed deads
315 12x2 roughly 30 second rest periods

then I worked up to a heavy single off the floor, where I hit an alltime PR: 545, I'm still pretty pumped.

Then I did some accessory stuff

GHRs
2x20

that's it
time to eat, and pack