I headed to the commercial gym to train with Molly today. Molly and I have been the best of friends for a long time and been through a lot together. We got paired up when we started training at the old gym (pre compound / S4) because we were both new to competitive powerlifting and our strength levels were similar enough that it wasn’t hard to adjust the weights to keep the session moving. Over time we built a trust of each other (really important when relying on a spot) and our friendship and strength grew at the same time. Its great that our schedules allow us to train together on Thursdays again. Here is what I did….
Warm-up
Treadmill (3-minutes), band pull aparts
Barbell bench
Bar for a few
135 for 2 sets of 10 reps
225 for 5 reps
275 for 5 reps
315 for 3 reps
Went to a 2 board for the following
365 for 3 reps
405 for a single
135 for 30 reps
Arnold presses
25’s for 10 reps
35’s for 10 reps
50’s for 3 sets of 8 reps
Chest supported row machine
100 for 10 reps
150 for 10 reps
200 for 10 reps
Stack for 3 sets of 10 reps
100 for 20 reps
Cable tricep extensions
100 for 3 sets of 16 reps
Lat pull downs – behind head
100 for 3 sets of 20 reps
Bench felt great today! Bar moved well and I felt strong….good day!