PUSH DAY #1 WEEK 2

greasing the groove*: 4x pull ups with good form RPE 7-8

incline barbell press
warmup set 1: 10 @ 45 (empty bar)
warmup set 2: 50% working weight - 4 @ 55
warmup set 3: 75% working weight - 3 @ 65
set 1: 8 @ 55
set 2: 5 @ 80
set 3: 15 @ 45 generally speaking, RPE 7-8

machine shoulder press 1 x 12 @ 55 RPE 6-7, 12 x 12 @ 60 RPE 8

floor reset skullcrusher 3 x 8 @ 30 RPE 7

bent over cable pec fly 3 x 10 @ 45 RPE 9-10

dumbbell raises (mid delt) 3 x 20 @ 5 RPE 7.5-8
split the reps in each set as such:
reps 1-5 5s negatives on each rep
reps 6-20 apply constant tension quickly but smoothly performing each rep

plate front raise 2 x 20 @ 20 RPE 8

diamond push up 1 x AMRAP @ 7 RPE 9-10

*tbh i don't know if this counts as an according-to-hoyle greasing the groove but it is achieving the same effect as what i'd use the technique for so. that effect is just being able to do more max pull ups in general. i started at being able to do 3 with Terrible form but now i can do 4 with good or perfect form. it's working!

edit: forgot to say what i was actually doing with the groove greasing which is just doing a set with as good form as i can and then stopping before i have to resort to bad form to finish a rep