PUSH DAY #2 WEEK 4

greasing the groove: AMRAP pull ups with good form
week 4: 4

bench press (ideally, single sets of: 10-15, 5, 3, 2, 1, 3-5)
lead-in set proportions: 15%, 45%, 55%, 75%, 90%, 100%

set 1: 15 @ 45
set 2: 8 @ 65
set 3: 3 @ 85
set 4: 5 @ 100 RPE 9.5

larsen press (2 x 10)
week 4: 75 RPE 7 (i expect this to be RPE 7 basically every time)

arnold press (3 x 8-10)
week 4: 2 x 8 @ 25, 1x8 @ 20, RPE 9.5, do 22.5 next time

a. cable press-around (2 x 12-15)
week 4: 2x13 @ 55
b. pec stretch 2 x 30s

cross-body cable y-raise (3 x 12-15)
week 4: 3 x 15 @ 20 (RPE 9.5, stay here)

a. squeeze-only tricep pressdown (3 x 8)
b. stretch-only overhead extension (3 x 8)
week 4: 40 (go up next time RPE 6/7)

cross-body tricep cable extension (2 x 10-12)
2 x 12 @ 25

i got to do so few of these because of the way my wrist injury and reinjury went so i have 4 compared to the 6 and 7 of other days. makes me feel kinda lopsided. but today was good though

it usually takes about this long to even get into the stride of a program, like, figure out how everything works and whatnot, so it was a little frustrating getting stymied like that back then, but honestly it's whatever