bench
bar x 25
135 x 8 I hit 2 reps high, med-high med-low and low, tryin to see what feels good
185 x 3
225 x 1
275 x 1
put in Inzer HPHD
275 x 1 - 2 board
315 x 1 - 2 board
345 x 1 - 2 board
345 x 1 - 1 board
345 x 1 - touched
jacked up the shirt
345 x 0 - tried to touch
345 x 0 - 2 board

DB bench
70 x 10
80 x 10
90 x 10
100 x 8

1a. Purple band tricept push downs 3x25
1b. Purple band face pulls 3x25

Pause push ups
one set of ten with 20-30 second pauses.

Complexes..my farewell treat to Patrick

50kilos, 10 reps each exercise, 4 sets

bent over row
front squat
zercher squat
overhead press
heaving snatch balance

then I hit some curls, after all it's almost beach season.

Foam Squat
bar x 5
added choked and tensioned purples
bar x 5
135 x 3
225 x 3
275 x 2
315 x 1
365 x 1
405 x 1(tough)
415 x miss

Speed Deads
135 x 5x1 mostly conventional some sumo
185 x 4x1 3 conventional one sumo
225 x 2x1 the rest were done conventional
275 x 2x1
315 x 1x1
225 x 1x1
135 x 2x1

GHRs
3x10

Single leg DB RDLs
55 3x10

That's it, and then I gobbled down an apple fritter and a protein shake MMMmmmm it was extra Frittery today

Bench
bar x 12
added mini's
bar x 5
135 x 3
185 x 3
225 6x2

Pause push-ups, 30 seconds at the bottom. I need to get my shoulder healthy...word on the street is that these do the trick.

pull ups 4x5

overhead shrug
greens 2x12

band pull aparts
mini bands 2x10

Cleans 205 one rep every min. for an hour. followed by some Rot. abs with Jesse. time for some FOOOOD