Friday speed bench

Shoulderok 4x10

Red minis
185x3x8 15sec rest

Tricep ext against red minis
Barx15
95x15x3

Rear delts
Tricep rope
3x20 each 

 

Unfortunately the administration has changed their mind as far as letting people only loosely affiliated with the University to train under Hamer's supervision or at his discretion. The coaches, players, assistant AD's, and training staff enjoyed having us around, and we were able to volunteer some time and coaching to the players as a way of giving back. We appreciate that we were able to train there over the last three years. And thanks specifically to Todd for opening his doors to us to begin with. Also a special thanks to Jason Daley who has helped me through a number of injuries over the last couple years.  I disagree with some of the administration's values and policies, or lack thereof, but that's between them, the Strength and Conditioning staff, and coaching staffs. Best of luck to RMU sports in the future.

In related news, me and my group will be training at Umberger Performance in Pittsburgh. He interned for Hamer back in the day and is a fellow powerlifter. I'm looking forward to taking advantage of a new training environment.