Bench:
Bar x 10 Comp grip
135 x 5
185 x 3
225 x 1
275 x 1
295 x 1
315 x 1
Added Inzer HPHD size 54
315 x 1 this will probably be my opener, maybe 325
335 x 1
Added 1 board this will be my 2nd attempt
355 x 1
Added 2 board, this will probably be my 3rd if all goes well
375 x 1

Weighted pull ups with one chain
5x3

Rolling Tricept press
40# db 3x12

Band pull aparts
2x25

Hammer curl and press
35s x10
40s 2x10

deads:
135x 2 conv. 2 sumo
225x 2 conv. 2 sumo
315x 1 conv. 1 sumo
405x 1 sumo
Added Metal Ace Pro Briefs & belt
405x1 sumo
495x1 sumo
545x1 sumo

single leg RDLs
3x10 each leg w/ 40# dbs

1a. GHRs 3x10
1b. Lat-Pull downs

these were done for Jim Rony!

Front Squats
135x 2x12

Hanging leg raises
2x10

Friday, Hamer & his lady, his buddy Arnaud, and his grand father + lady friend drove down to DC for the first half of our journey to the Richmond Strength Seminar. While in DC we got in a deadlift workout with on of his former atheletes Matt York at American University.

Warm up:
snatch grip pullx3 , front squatx3, back squatx3, heaving snatch balancex 3. we did this twice with no weight, and once with 40Kg.

Deads
We had a 35# bar with 55# bumpers on to start

145x2 conv. x 2sumo
235x2 conv. x 1sumo
325x2 conv.
415x1
Hamer made a challenge that anyone that didn't hit over 500 had to jump off the top of the parking garage
498x2x1 (Hamer miss counted ahhhh hahaha) he hit his first, missed the 2nd
508x2x1 hamer missed both, and had to jump off the garage twice...he is no longer with us...single tear...
415x1
325x 2x1 single handed on both, righty and lefty

Complexes:
145x 3 cleans, x3 front squats, x3 overhead presses, x3 heaving snatch balances

RDLs:
145x50

That was it for the workout

Sat.
We went to the Uof Richmond to hear the coach from UofR speak, the coach from UVA, and a few other guys speak, hamer also spoke and i demonstrated his ramblings.

sunday:

bench
bar 2x 5comp x5reg x5narrow
135 x 5 comp
135 x 5 reg
185 x 5
225 x 5
245 x 5
265 x 5
275 x 5
265 x 5
245 x 5
225 x 5

Standing military press
135 x 2x10, 1x4 (i went too wide and my shoulder started to bug me...boo hoo)

Pull ups
3x5

Band pull aparts which amounts to a front raise into a pull apart
2x20

Hammer curls
2x10

Squattin onto a single foam
bar x 5
added 120# of chain
bar x 5
135 x 3
185 x 3
225 x 6x3

RDLs
135 x 12
225 x 2x10
275 x 2x10

GHRs
3 x 5bw, 5 weighted

TKE
green band 3x20 each leg

Then i did one trip of the prowler to space things out for one of our football guys who was training.

Bench
Bar x 5comp, 5 reg, 5 narrow
Everything was done with comp. set up, and comp grip.
135 x 3
185 x 2
225 x 1
275 x 1
295 x 1
315 x 1 This was a raw PR
Added Inzer HPHD blast shirt
315 x 1 chest
335 x 1 2 board
335 x 1 1 board
335 x 1 chest

I am going to open up around 320 or 325, and 545 on the dead

Standing military press
135 3x10

Pull ups
5x5

Mini-band pull aparts
4x20

Straight bar tricept press downs
70x10
80x10
90x10
100x10