Why do people mess with me when I am trying to lay low?  Getting challenged to pushup contests at work is messing with my head.  A.  I suck at pushups because of my bad shoulder.  B.  I have goals, and taking diversions doesn’t serve me.  I want to up my bench, not blow out my shoulder doing bad pushups.

I knew I would lose in a pushup contest, so I offered to do a deadlift contest, and he backpedalled hard.  Oh well.  But still, being on deload is making me feel even weaker than usual.

 

Overhead Press

Superset OHP and Rotator Cuff Work (no rest between supersets)

55 x 5 / over & backs w/ resistance band x 8

65 x 5 / o&b

80 x 5 / o&b

 

Assistance

Bench Press   (20 sec rest)

70 x 5

70 x 5

70 x 5

notes:  ugh, boring, should have gone heavier.

Leaning Cable  Strict Side Raise (no rest, back and forth arm to arm)

7.5 x 15/15

7.5 x 15/15

7.5 x 15/15

notes:  tougher than it sounds!

Closegrip Bench Press (30 sec rest)

115 x 15

115 x 15

115 x 12

Overhead Cable Curl Drop Set (one set)

47.5 x 10 DROP 42.5 x 10 DROP 37.5 x 10

notes:  heavy cables!

Rear Delt Cable Fly (30 sec rest)

15 x 15

15 x 15

15 x 15

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