3/18/19

Today was a solid workout ... in and out of the gym in about 60 minutes, which was nice. Overall got a big pump from all the bench sets and felt strong throughout.

A.

Bench Press Prep

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

Perform Face Pulls @ 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, 1 set of 15

B.

Bench Press

4 sets x 8 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.

-Complete with 175# x 4x8 ... this is 10 LB over last week. 

C.

Bench Press

3 sets x 8-10 reps

Lower the weight to a number that will have you reaching failure within the given rep range.

-Complete with 165#, 3 x 10 ... this is 10 LB over last week

D.

Close Grip Bench Press

3 sets x 8-10 reps

The goal is to reach failure within the given rep range in all three sets.

-Complete with 135# x 3 x 8 ... this is 10 LB over last week, but 2-4 less reps each set ... I am always rocked by the time I get to these close grip sets. 

E.

Tricep Rock-n-Rolls

3 sets x 8-10 reps

-Complete with 2 x 35# DB x 3 x 10

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.

-Complete with 2 x 15# DB x 3 x 15 

G.

Dumbbell Bent-Over Side Raises

3 sets x 10-12 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-Complete with 2 x 15# DB x 3 x 12

H.
Weighted Sit-ups (anchored) 
3 x 20 with 45# plate

-Complete