This morning was a solid session ... not too taxing, I feel like my body is already adapting to these press-centric workouts ... but overall felt good on stuff and enjoyed myself. I added in couch-stretch / cat-camels / side-planks into various 'rest' intervals ... these were all amazing for my back... really happy to be moving pain-free.
A.
A.
Bench Press Prep
1-2 sets x 10-15 reps @ 50-75%
Perform Rack Chins @ 50-75% intensity for 1-2 sets of 10-15 reps. You will find "Bench Press Prep" at the start of every Bench Press dominant day in Hybrid Push Only. The goal of integrating these movements into our warm up exercises is to increase activation in muscle groups that improve scapular stability, which is extremely important while performing heavy pressing movements. Improving scapular stability will mean healthier, stronger, more stable shoulders and bigger pressing numbers!
-Complete, went unbroken sets of 15/10/5 while warming up for B.
-Complete, went unbroken sets of 15/10/5 while warming up for B.
B.
Bench Press
4 sets x 8 reps
Try to add 5 or 10 pounds to whatever weight you did last time this set/rep scheme appeared in the program for this exercise. If you are not feeling up to it, repeat the same weight as last time.
-Complete across at 165# ... got all these reps easily, this was 10# more than last week for all sets
-Complete across at 165# ... got all these reps easily, this was 10# more than last week for all sets
C.
Bench Press
3 sets x 10-12 reps (145# last time)
Lower the weight to a number that will have you reaching failure within the given rep range.
-Complete across at 155# ... this was 10# more than last week for all sets
-Complete across at 155# ... this was 10# more than last week for all sets
D.
Close Grip Bench Press
3 sets x 10-12 reps (105# last time)
The goal is to reach failure within the given rep range for all three sets.
-Complete .., went across at 115# for 3 sets of 10 (last week was 105# for 3x12) ... my triceps were pretty much complete spent by the time I got here.
-Complete .., went across at 115# for 3 sets of 10 (last week was 105# for 3x12) ... my triceps were pretty much complete spent by the time I got here.
E.
Clap Push Ups
3 sets x 12-15 reps
If you are unable to "clap", make you push ups explosive and try to get your hands a few inches off of the ground.
-Scaled this down to regular ass push-ups for 3 x 15. Not messing around with dynamic stuff yet.
-Scaled this down to regular ass push-ups for 3 x 15. Not messing around with dynamic stuff yet.
F.
Dumbbell Side Raises
3 sets x 12-15 reps
Come as close to failure as possible with out actually failing, within the given rep range.
-3 x 15 with 20#s ... heaviest I've gone on these
-3 x 15 with 20#s ... heaviest I've gone on these
G.
Dumbbell Bent-Over Side Raises
3 sets x 12-15 reps
Come as close to failure as possible with out actually failing, within the given rep range.
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