ME Upper Wednesday
W/ 4board & a guest appearance by Shawn
Warmups
Floor press-medium grip: work up to 185x5, 205x5 (misloaded bar), 215x5 (correct), 245x10 (5)
Dips 65 reps
DB rows: 5x10/ 100, 105, 110, 115, 120 x15
Face pulls: 3x15/ 60, 70, 80
Incline Tate presses Supersetted with Zottman curls: 3x15/ 35, 40, 45 and 3x8-10/ 30, 35, 40
DB side bends: 3x10/ 100, 105, 110 then 75x15
Decline situps: 3x10-15
This was week one of the 531. It calls for 3 sets of 5 reps at 65, 75 and 85 percents with the last set as many reps as possible (same loading numbers were used Monday for the deadlift). Shawn met us and we helped him with some heavy board work. He worked up to 545x1 off of a 3-board. He is doing a little outlaw benchpress meet (non-sanctioned) at Mike Wolfe's next month.
Stay tuned for the further adventures of the "Gem City Great Fried Steak, Ice Cream and Barbell Company".
Stay hungry,
Ed T.
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