70# Incline DB press 2x10
70# DB bent over row 2x25

Bench
135 x 40

Pull ups
1x10

and then a bunch of tire flips and a couple sets of band pull aparts.

Squats to a low box
bar x 8
added tensioned purples
bar x 5
135 x 3
225 x 4x2
added another set of tensioned purples
225 x 3x2

RDLs
135 x 10
225 x 10
315 x 10
365 x 8

GHRs
2x25

Hanging leg raises
2x25

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