3/23/19

Today was an okay workout... didn't feel particularly great or strong, but got in everything. Overall a lower volume day... looking forward to a tough workout tomorrow ... going to have to shift around some of my workouts as I'm shooting all this week and my schedule will be difficult to workout around.

A.

Bench Press Prep

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

Perform Upright 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, 2 x 15# with a 45# bar

B.

Bench Press 

4 sets x 3 reps (205, 215, 220, 220 last time)  

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.

-210#, 220#, 225#, 225# (needed a spot on the last rep of the last set) ... got the first three sets very easily, not sure what happened on the last rep of the last set... probably should have taken a bit more rest, looking forward to another opportunity at triples next weekend. 

C.

Incline Bench Press (165 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.

-Complete, across at 175# ... felt very easy 

D.

Pallof Press

3 sets x 15 reps

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

-Complete

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, 1 set with 2 x 15#, 2 sets with 2 x 20#

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.
Cat-Camel x 10 reps

-Complete, across at 2 x 15# 

H.

'Durante Core'
3 Sets of: 
10 Hollow Rocks
10 V-ups
10 Tuck-ups
:10 Hollow Hold
Rest :60

-Complete ... solid ab finisher... no back pain, which was great