A. Back squat; build to a tough 3
B. Back squat; 3 reps x 5 @ 85% of A
C1. Wide grip lat pull down; 8-10 x 4; rest :30
Sets of 10, 10, 8, 8
C2. Seated cable row; 10-12 x 4; rest :30
Sets of 12, 12, 12, 10
C3. EZ bar upright row; 12-15 x 4; rest 3:00
All sets of 15 with 45lbs
30 minute run for max distance - track pace/mile if possible
Used the treadmill, it was super hot today.  30:00 at 5mph the whole time.  2.5 miles.

So, it turns out, after talking to some guys at the gym that the plates there are actually a little heavier than they are labeled.  A whole group of guys seemed to agree with this.  Also, it took me a second to realize that the bars are also 55lbs.

Wound up hitting 315 for a triple and then 5 sets of 3 at 275. 

I keep forgetting to mark down the weights I use on the stacks.  Will make a not next time.

Link to the new vids.  I still need a good trap raise video.  Working on it.