3/14/19

This morning was a decent workout, nothing too crazy, but got through it. Worked out after a long day at work in a packed gym; not ideal conditions, but got in everything. Had to move some things around due to equipment being unavailable, but overall still got a lot out of this.

A.

Bench Press Prep

1-2 sets x 10-15 reps @ 40-60%

Perform Pendlay Rows @ 40-60% 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

B.

Bench Press

5 sets x 5 reps (used 185# last time) 

Try to add 5 or 10lbs (for at least 1 of the 5 sets) to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-Complete at 195# across ... 10# more than last week for all sets 

C.

Alternating Dumbbell Bench Press (40s, 45s, 50s last time) 

3 sets x 12-15 reps

The goal is to come as close to failure as possible without actually failing within the given rep range for all three sets. 12-15 reps per arm.

-Went 3 x 15 at 50#s across ... more than last week 

D.

Strict Press

3 sets x 5 reps (used 135# last time) 

Try to add 5 or 10lbs (for at least 1 of the 3 sets) to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-Did this after parts E/F/G ... didn't have a ton in my triceps or shoulders by that point, but went 145# 3 x 5 ... which turned into 5/4/4 for 10# more for each set than last week. 

E.

Half Kneeling Single Arm Kettlebell Press

3 sets x 12-15 reps

The goal is to come as close to failure as possible without actually failing within the given rep range for all three sets. 12-15 reps per arm.

-Complete 3 x 15 at 40# KB ... 5# more than last week for each set 

F.

Tricep Kick-Backs

3 sets x 12-15 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-3 x 15 at 2 x 15# DB 

G. 

One Arm Farmer Carry

3 sets x 40 steps (20 each arm) 

-Complete with 45# plate ... went really light here, no pain on the back