Saturday 11/3

  • Warm Ups
  • 2 sets each various shoulder raise and push downs. Again this is just warming up. I would also put it 1-2 sets of hanging leg raise and GHR’s Also include shoulder circuit for 1 rotation.
  • *Add in band pull aparts and band face pulls. 



  • Bench Press with Shirt 
  • Using boards this week work up to heavy single on 1 board.


This is one of those things about having your "coach" (which Dave doesn't want to be called but whatever. What should I call him? My training dude? My prophet of powerlifting? Leader of lifting? Gear daddy? Ok I'm done). You may have something on the program but given the day and how things are progressing and what you need to work on, that might change as you are warming up and getting into your working sets. In this case it said 1 board but touching was on the menu. Did I just write the tagline to a romance novel set in a diner? (She thought she was just stopping in for a meatloaf but touching was on the menu)

Here is what went down:

185 with shirt to blue shoulder saver. 225 not touching.  265 not touching. 295 close to touching. 315 touching.

I have gotten a lil bigger in the upper body lately so the shirt fits a little different and weights I usually touch with I did not touch with. We (not me. Dave. I am still lost about shirt setting as much as I try to pay attention) had to set the shirt a little different but it was nice and snug and I got a good rep out so we took pictures to set it the same way in the future.

315 is what I wanted to hit today. Then I did. And then I was like eh. I have numbers I want to hit then I hit them and they just seem shitty. I have no idea if I will feel that way when I actually hit big numbers. Will I ever hit something and be proud of myself or be happy with the lift? I don’t know. I’ll let you know when I get there.



  • Extensions 
  • Total of 40 reps


Working on my horse shoe right now they are pony shoes if the pony was just out of the womb and was wearing crocs for babies.


This is all I did today. Cut it there and saved squats for Sunday.





  • Squats 
  • Work up to a weight that is 75-80% of what you did last week. Do this for 1 rep.


335 for a single.


Elbows were mildly fucky after benching but not a big deal. I stupidly said “wow they feel better in a shirt than they do raw”. THE KISS OF DEATH.  I'm like a dementor for my own elbows. I started squatting on Sunday and they started hurting. Dave thinks they are actually getting tweaked from squatting more than they are from benching so we are going to arrange training with that in mind and keep an eye on it and see what happens.


  • Free Time:

I was allowed, by the grace of fat dad, to go pretty heavy today with the caveat that I had to be recovered by training on Wednesday.

Yoke bar good mornings, leg extensions, lat pulls, t bar rows, glute ham raises, shoulder press machine, seated hamstring curl, innie outtie machine so I can crush the skulls of my enemies with my thighs.