3/28/19

This afternoon was a rough workout... definitely the worst I've had since starting this program... I've been waking up around 0300 each morning to go shoot all day... happy to have shot very well and get that training in, but I am glad it is over and I can get back to a normal sleeping schedule. The early mornings and stressful days have caught up with me... starting to develope a sore throat and was generally fatigued by the end of the day today... but got into the gym around 6 pm after a long day and tried to get in what I could. This was the first workout where I missed a few reps... definitely blame the lack of sleep/rest. Overall excited to get back to normal and keep up with program, I am really digging it.

A. 

Bench Press Prep

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

Perform Bent Over Side Raises@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, 2 x 15 reps with 5# plates

B.

Bench Press

5 sets x 5 reps (205# across last week) 

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# x 5, 210# x 5, 210# x 4 (fail - didn't attempt the 5th rep - no spotter), 205# x 5, 205# x 5 ... was intending to go 210# across, but had to drop down 

C.

Strict Press

3 sets x 5 reps (145# across last week) 

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.

-150# x 4, 145# x 5, 145# x 5 ... was intending to go 150# across, but had to drop down

D.

Alternating Incline Dumbbell Bench Press

3 sets x 8 reps

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

-2 x 55#, 2 x 60# x 2 sets 

E.

Pallof Press

3 sets x 15 reps

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

-Complete, 1 black band 

F.

Tricep Extensions

3 sets x 12-15 reps

Aim to reach failure, within the given rep range. These can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

-Complete, didn't remember the weights, just went for isolation/pump of the tricep