Saturday- 10/27. Squat N Bench

I don’t have any videos from today because it was a small crowd and the last thing I want to do when I am hitting heavier attempts is fuck around with a camera and a tripod. I don’t even like fucking around with it when I get someone else to film but at least I can give them my phone way before my set and tell them to film it and not have to think about it.


  • 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. 




  • Work up to a weight that is 90% of your best squat. If Raw then base on raw, if full gear than base on full gear. If you use gear than use it all.
  • Set straps up so you will be squatting to legal depth. Have someone call you up before bar hits the straps.


Bar, quarter, 145, 195 (briefs on. No shame in my game.), 235, 295 (suit on straps down), 325 (straps up loose), 395 (straps up and wraps), 420 (straps up and wraps).

420 was nice and easy and quick and TO DEPTH (despite what all my previous videos may be telling you). So we will see what is in store in the coming weeks when I take it up NOTCHES ON NOTCHES ON NOTCHES. Hopefully they are buenas notches. HAHAHAHA OMG.

I put on my briefs on and suit nice and early in my warm ups because I’m not trying to work on my raw strength here I’m just trying to save it all for my top sets and use some warm up sets to get in the gear.


  • Bench Press with Shirt 
  • Work up to heavy triple. Don’t use boards. If you can’t touch just press out of it. After you do the triple stay with the same weight and do 3 singles.
  • If no shirt do black shoulder saver pad for the same scheme above.


Well uh. Once the shirt was on I did 225x1, 255x3, 275x3, 295x1. I’m pretty sure in all of my sets combined I touched like 3 reps. It was not good. I’m honestly only medium worried. I have some more shirted bench sessions to figure it out. I have gone into meets before with a shit bench and haven’t bombed out so I know it is possible. I mean I would prefer to actually get a good bench in at a meet for once but, you never know how those cards are going to fall.


Today was a small crowd since most people were at Joe and Skylark’s meet. They both did awesome btw.

It made me realize how much has changed for me in terms of how I perceive my training environment.

I think I used to be much more cognizant of my training atmosphere. Now I really don’t give a fuck and as long as someone is there to cue me and tell me what I’m doing wrong (aka Dave) and someone is there to spot me and/or run the rack. As long as I have that, I really don’t give a fuck about what else is going on or not going on. I know I will do what I need to do. I don’t need anyone hyping me up or telling me I will get something. If I get under a bar I sure as shit better get it. I don't even know what is happening around me in that time I am squatting aside from hearing my depth called.



I did all my accessory work today and was told to keep everything on the lighter/medium side since it was mostly for recovery. I did some shoulders, lats, hamstrings, abs, grip work, tricep extensions, leg extensions, back extensions, hair extensions, deadline extensions.