I got through April fool’s day without anyone getting the better of me. I got a few people at work with some shenanigans though. While it’s a total BS “holiday” at least it’s genuine and fun!


Headed to the commercial gym to meet up with Molly for training today. Since we started training bench accessory work together earlier this year my bench, upper back and shoulders have all progressed nicely. It’s amazing how much a regular training partner can improve things. Here is what I did…



Treadmill, band pull aparts, reverse grip dumbbell press


Incline Barbell Bench using EliteFTS shoulder saver pad


135 for 1 set of 10 reps

185 for 1 set of 10 reps

225 for 1 set of 10 reps

275 for 1 set of 5 reps

315 for a triple



Chest supported t-bar row

1 plate for 10 reps

2 plates for 10 reps

3 plates for 10 reps

4 plates for 10 reps

5 plates for 10 reps

Strip set

4 plates for 8, 3 plates for 8, 2 plates for 8, 1 plate for 14 reps


Cable crossover rear delts

15 for 4 sets of 12 reps


Tricep cable extensions

Stack for 3 sets of 15 reps


McGill pull ups

5 singles


I was surprised with how the incline press went. 315 was a GR for me. I partially tore my pec in 2012 doing incline with 185 and haven’t done much incline since. AND I will never do incline to the chest again but the shoulder saver pad works perfectly to prevent over stretching the pec at the bottom.