3/25/19

Despite waking up at 0300, had a solid workout this afternoon. Caught a short power nap at work and then got in a workout around 1800. I felt very strong on the bench today, got a massive pump in my chest/triceps. 

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, 3 sets of 5 while warming up

B.

Bench Press (4 x 175 last week)

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, across at 185# (10# over last week) 

C.

Bench Press (3 x 10 with 165 last week)

3 sets x 10-12 reps 

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

-Complete, across at 165# for 3 x 12 ... this was 2 reps more each set over last week

D.

Wide Grip Bench

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, 3 x 12 at 135# across... have never really trained this movement, it was definitely different and a great pump. 

E.

EZ Bar Skull Crushers

3 sets x 12-15 reps

-Complete, 3 x 15 reps at 75# across 

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, 3 x 15 reps with 2 x 25# DB ... went up a bit in weight here, was a good challenge 

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.

-Complete, 3 x 15 reps with 2 x 12.5# DB ... was pretty much wrecked after the above work by the time I got here.