Bench:
worked up to 275

put in 2 foams
315x3, 345x2, 365x1

Went to 225:
3 from chest, put in a foamx3, put in 2 foamsx3, did that twice then once at 245

Incline DB
2x10 75,85

Scare Crows
2x10

Front/side Delt raise
2x10 25,20

Kroc Rows
2x10 150

Stability Benchin
35# bar with 25s hung

TIME TO EAT

Olympic Stability Squats
95x10
145x10
195x10
245x8

1a. Step ups
55x8 x 2

1b. Banded hamstring curls
purple band 2x20

Office Worker Hamstring curls

red and yellow plate, 2 trips

Time to go and throw a bit

Saftey Squat Bar into 2 foams:
bar x5, 135x3, 185x3, 225x2, 275x1, 315x1, 365x1, 405x1, 435xbasically a miss, still stood up with it...

1a. GHRs 3x12
1b. Low Row back extension 3x10 280, 290, 300

RDLs 135x10, 185x10, 225x10

Then I hit a bunch of different abs: GHR sit ups, standing strap abs, and some banded stuff.

Weight Throw:
18.33 (I think) Which would put me over 60' so I'm happy. I really think that I threw something a little lower around 18.20-30 something. either way my old PR was 18.05, so it was a good day either way. Lookin for some big things next week in Kent.

I had my speeding ticket reduced to nearly nothing this morning... so in honor of that I did EVERYTHING fast today:

Box squats:
barx5, 135x5, 185x3, 225x2, 275x10x2 with 30 seconds rest inbetween sets

Deadlift:
245x3 with 10 second rest
315x5 with 12 seconds rest
355x7 with 15 second rest

GHRs 3x10 with 1 minute rest

Pistol squats between GHRs
1x10

Throwin in the first meet of the year tomorrow:
look out for 60'!!!!