Week 4. The big “reaching overload” week.

All went pretty well. I really think they did a great job at properly graduating the weeks here. So long as you are honest in your assessments when filling out the “seed data”, things do tend to progress well week over week.

My triceps are killing me tho. 🙂

Dips. Man, I forgot how much I love/hate them.

BB Rows. Technically was to do 180 today, but eh – why not 185 for that nice round plate math. Again, it’s the final week, intended for some intentional overreach. I was feeling good, so why not.

I did have to bail on the situps. Session was already 2.25 hours long (ugh) and I had to get home for an early morning meeting.

1/fail, 2-3 minutes rest.

RP Physique, Mesocycle 1.1

• Incline Medium Grip Bench Press
  • bar x 10
  • 95 x 5
  • 135 x 5
  • 195 x 8
  • 195 x 8
  • 195 x 8
  • 195 x 7
  • 195 x 7
  • 195 x 6
• Dips
  • BW x 9
  • BW x 8
  • BW x 8
  • BW x 8
  • BW x 8
  • BW x 7
• Close-Grip Bench Press
  • 150 x 8
  • 150 x 8
  • 150 x 8
  • 150 x 7
  • 150 x 6
• Barbell Bent Over Row
  • bar x 10
  • 95 x 5
  • 135 x 3
  • 185 x 8
  • 185 x 8
  • 185 x 8
  • 185 x 7
  • 185 x 7
  • 185 x 6
• Narrow-Grip Pulldown
  • 140 x 10
  • 140 x 9
  • 140 x 9
  • 140 x 8
  • 140 x 8
  • 140 x 7
• Upright Rows
  • bar x 10
  • 75 x 5
  • 105 x 10
  • 105 x 9
  • 105 x 8
  • 105 x 8
  • 105 x 8
  • 105 x 7