I look the last couple days off, I've been really sore, and I wanted to be somewhat fresh for the Meet on Sat.

shot-12.85
disc- 43.65
hammer 54.85

Pretty solid numbers for the fall. I expected a bit more from my disc, I was throwing well on thursday.

Time for some homework

bench raw, barx5, 135x5, 185x3, 225x2, 275x1, 275x3x3board, 315x3x3board, 335x1x3board, 335xmiss

Shirt on: 225 missed touch, 275x1, 305x1, 315x1, 335xmiss

Then we did about 15 variations of pull ups, good times

Banded box squats (Blue bands on all sets)

Barx5, 135x3, 185x3, 225x2, 275x2, at this point I felt like crap, and the bar wasn't moving fast at all.

295x2, 295x2, things weren't going well so I threw on some breifs.

295x2 for 6 more sets, this went a lot better haha.

Dead lifts, worked up to something that Hamer had trouble with... Mid 400 something I think.

Farmers walks, 110 + handels in each hand down and back
180 in each + handels, down and back.
220 in each hand = handels, 1/2 down and back x 2

That was it for today, Heavy, short workout.

Feedin time.

So my days as "The Cooler" at Hi-Tops Pittsburgh have officially come to an end. The bar closed on Sunday for good. If you want to see me in action you'll be able to check me out at Smokin Joe's, on 20th & East Carson in the South Side, or SoHo on sundays for Steeler games.

~Time to eat...but not at hi tops

Deads, from the floor: 135x4, 225x3, 275x2, 315x1, 365x1, 405x1, 455x1, 495x1, 515x1 (And here come the stars) then I put green bumpers under the bar 515x1, 2 greens under, 515x1, 515xfail, 2 greens & a yellow 515x1, 2 greens 2 yellows 515x1, 515x1

Olympic stability squats (squats with weights hung from bands):
ASS TO THE GROUND
45s, 1x8
2 45s, 1x6

then Scotty boy jumped in

45s 1x10
45 and 25, 1x6

GHRs 1x15 holding 45

Pull ups x8, 1 chain x 8, 2 chains x 6