Week 4 Session 2

Week 4 Session 2
Wednesday 14 Sep 2022, 13:46

Incline Bench Press (Dumbbell)
Set 1: 70 lbs × 15
Set 2: 70 lbs × 12 @ 10.0
Set 3: 70 lbs × 12
Set 4: 70 lbs × 9 @ 10.0
Note: 12-15

Cable Crunch
Set 1: 85 lbs × 19
Set 2: 85 lbs × 19
Set 3: 85 lbs × 19
Set 4: 85 lbs × 19
Note: 15-20, myo-rep match
Note: Standing

Copenhagen Raise
Set 1: (+20 lbs) × 17
Set 2: (+20 lbs) × 17
Set 3: (+20 lbs) × 17
Note: 15-20

Stiff Leg Deadlift (Barbell)
Set 1: 330 lbs × 6
Set 2: 330 lbs × 6
Set 3: 330 lbs × 6
Set 4: 330 lbs × 6
Note: 6-10
Note: Slight deficit (25#/yellow)

Shrug (Barbell)
Set 1: 195 lbs × 20
Set 2: 195 lbs × 10
Set 3: 195 lbs × 10
Set 4: 195 lbs × 19
Set 5: 195 lbs × 8
Set 6: 195 lbs × 8
Note: 15-20 + 2x rest-pause sets
Note: Snatch/wide grip

Pec Deck (Machine)
Set 1: 140 lbs × 19
Set 2: 140 lbs × 19
Set 3: 140 lbs × 19
Note: 15-20, myo-rep match

Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 25 lbs × 25
Set 2: 25 lbs × 9
Set 3: 25 lbs × 7
Set 4: 25 lbs × 20
Set 5: 25 lbs × 7
Set 6: 25 lbs × 6
Note: 20-30 + 2x rest-pause sets
Note: Averaging if right/left differ. Start with left, which is weaker.

Workout notes: starting this session with a lot of accumulated fatigue
with Strong
https://strong.app.link/ILHYGb3qktb