Day 4 Upper Push Press 95 x 5, 115 x 5, 135 x 5, 155 x 5, 175 x 5 (P.R.) Spoto Press ( 1 inch above chest) 135 x 10 x 5 sets (varying grips) TRX Rows-62 total reps Dimel Deadlifts 95 x 15 x 3 sets Y's, rear delt flies, cable pressdowns x 50, curls and stretching. Good push press day but didn't feel like going super heavy on these. Did so bench work, working on slowing my descent and having proper position and tension, namely at the elbows and upper back. My descent can become sloppy at time in the bench, a I rush it. So the slow negative should give me a better ability to control the weight and build some mass. Upper back work as usual, a daily thing pretty much. Did the Dimel deads for more backside reinforcement and hammie strength. Gets a good pump after the heavier hamstring day and keeps them working well.