531 Upper-Deload

For Wednesday Nov. 18

Today was a fun day. I met Shawn and The Captain (Tenile did not show) early because I thought Shawn was going to do shirt work but he had a change in plans so I hung around and tried not to get in the way while he did, hem, lat work. The Captain worked up to nice single after doing some ME chain work (290 I think it was) then set a PR in rack lockouts with a 415. We bs'd a bit and tried to guess who all the pseudonyms are in this blog. Shawn had decided to go ahead and do Mike Wolfe's benchpress meet Saturday which was why he wasn't benching. A testy shoulder had put the issue in doubt. We went over some prehab/ rehab shoulder stuff for him too. When Ray (of Sunshine) rolled in and saw us all there he wondered why he was not informed of the union meeting. It is always a good time when we can get the crew together to train (which doesn't happen often due to work, etcetera).

Warmups (the full monte, not the abbreviated crap)
Floor press-medium grip: work up to 115x5, 145x5, 175x5
Dips: 3x15
DB rows: 100x15, 110x15, 120x15
Face pulls: 2x20/ 70, 90
Incline Tates 4x8/40, 45, 50, 55x4/30x ? (a lot) Superset W/ EZ bar curls 3x10/ 60, 80, 100

Shawn made fun of Ray and I, implying we were becoming bodybuilders (because of all the reps we were doing) while I kept yelling back, "deload! deload!" and we all laughed. Then we caught him doing curls when he thought no one was looking. Uh-huh. Good times.

There's a little captain in all of us,
Ed T.