Workout #4 – Wed, Oct 9, 2013

Workout Time: 2 hrs

Weight: 187.2

Squat: 45×4, 95×3, 135×2, 185×2, 225×2, 275×1, 315×1, 365×1, 405×1, 425×1, 435×1, TM 445×1; 365×2, 375×2, 380×2 (6)

Push Press: 45×3, 95×3, 135×3, 155×2, 175×1, 185×1, 195×1, 200×1, TM 205×1; 160×2, 165×2, 165×3 (7)

Deficit DL (off 4″ box): 135×3, 225×2, 275×2, 315×2, 365×1, 405×1, TM 425×1; 3x365x2 (6)

Dips: 1 set, bodyweight; trying to decide if this is a good assistance/prehab exercise or if I should do it weighted 1x a week instead of push press

Cable Crossover: 3 sets; yup i know that these are for nancies.  Sheiko recommends a lot of chest work for raw benchers.  I have not trained “chest” for about 15 years, except for pressing and dips.  I tried flyes and didn’t like them.  But I like crossovers.  Feel good.  Sue me.

Neck: 1 set.  I have a SPUD neck harness.  I hook kettlebells or the cable machine to it and do various nonsense.  Sometimes i put a towel on my forehead and a weight plate on top of that and do neck crunches

Lats: 2 sets, probably pulldowns

Bands: 4 sets

Biceps: i think i did a set of reverse curls with the bar.

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