Deadlift:
135 x 10
added purple band
135 x 5
225 x 3
315 x 3
365 x 3
405 x 3
435 x 2.5

RDLs
225 6x10

Oly Squats
225 5x5

Thats it, short and sweet, and effective

Bench:
bar x 10
135 x 10
185 x 5
added one chain 2x3
Added Two chains 2x3
Added Three chains 2x3
Added Four chains 2x3

1a. pushups 3x15
1b. Pull ups 3x5

Hammer curl / press
40 2x10

Med ball drop / press
50# 2x10

Purple band face pulls
3x20

Choked purple band tricept pressdowns
2x10

So my coach "Forgot" to sign me up for the meet this weekend, or thought that I was going to throw next weekend or something. So bottom line, I will not be traveling to Penn State to throw in a decent meet for the first time this year.

Practice Friday:
Instead of doing a little light throwing and some turns to get ready for Sat. I did 5x50m sprints towing a sled loaded with one plate.

So frustrated with my "Coaches" right now...

DE squats 30 second break inbetween sets
bar x 10
Added purple bands
bar x 10
135 x 5
225 x 3
260 x 2x6sets

Tire flips 2x30 seconds (about 8 flips per set)

GHRs 3x10

Walking lunge, one short step trip, one long step trip.

Thats it. Time to throw

3/54 BW: 273

Bench:
Bar x 10
135 x 8
185 x 5
225 x 5
245 x 5
265 x 5
270 x 3

4 Board
270 x 5
285 x 5
295 x 5
315 2x5

Blast strap rows against doubled mini-bands
4x10 These seem to work my forearms more than anything
took off band 1x10

Front/Side rows
3x10

Scare Crows
4x10

Blast strap tricept pushdowns
3x10

blast strap BI's
3x10