3/16/19

Had a solid workout this morning ... this was probably the most destroyed my shoulders have ever been from a bodybuilding workout... could barely bring my phone to my ear after this. Great stuff.

A.

Bench Press Prep

1-2 sets x 10-15 reps @ 50-75%

Perform Dumbbell Rows @ 50-75% intensity for 1-2 sets of 10-15 reps per side. 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!

-Complete 2 x 15 (each arm) with 55# 

B.

Bench Press

4 sets x 3 reps (went 205 x 2, 210 x 2) 

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.

-205#, 215#, 220#, 220# 

C.

EMOM 7: 

8 Strict Pull-ups

-Complete ... got the first 6 sets fine, last set went to complete failure and went 5/2/1 

D.

Incline Bench Press (155# last time) 

3 sets x 3 reps

Try to add 5 or 10lbs 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. If you are unable to do push press due to a lower body injury, substitute with strict press or seated strict press.

-Across at 165# ... much more there. 

E.

Seated Alternating Dumbbell Shoulder Press

3 sets x 10-12 reps

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

-Complete at 2 x 40# for 3 x 12 ... this was way harder than I thought it would be. 

F.

Pallof Press

3 sets x 15 reps

3x15 facing each way. 2 second hold at extensions.

Cat Camel 
3 x 10 

-Complete

G.

Dumbbell Front Raises

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.

Side Plank x :90 (:45 each side)

-Complete, 3 x 15 with 2 x 15# 

H.

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.

Leg Raises 

3 Sets x 15 

-Complete, 3 x 15 with 2 x 10# 

I.

Shoulder "T"s

3 sets x 15-20 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at "T"s.

Cable Curl 

3 x 15-20 reps 

-Complete