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….



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!