4/22/19

This morning was a solid workout. I felt strong benching. This is definitely the best I've done benching in a very long time (years). Overall happy about this, it is fun to progress in a specific area of weakness. Got a huge chest/upper body pump from this. Excited to hit some more workouts this week. 

A.

Bench Press Prep

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

Perform Pendlay Rows @ 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, with 45# bar 

B.

Bench Press

4 sets x 5 reps (across at 205# 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.

-Complete, across at 215# 

C.

Bench Press (across at 185# last week) 

3 sets x 8-10 reps

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

-Complete, 195# x 10, 8, 8 ... maybe could have gotten sets of 9 or 10 reps on those last two sets, but didn't have a spotter today. Still proud of getting the first set of 10 and for overall feeling strong on those last two sets. 

D.

Close Grip Bench Press (145# + across) 

3 sets x 8-10 reps

The goal is to reach failure within the given rep range in all 3 sets.

-Complete, across at 135# for 3 x 10 ... I was rocked after parts B and C ... didn't push this, just went for quality reps. 

E.

Tricep Rock-n-Rolls

3 sets x 8-10 reps

-Complete, 3 x 8 with 2 x 45# DB 

F.

Dumbbell Side Raises

3 sets x 8-10 reps

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

-Complete, across at 2 x 25# DB with :60 rest ... cut the weight and rest intervals down due to needing to get out of the gym quickly. 

G.

Dumbbell Bent-Over Side Raises

3 sets x 8-10 reps

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

-Complete, across at 2 x 20# DB with :60 rest ... cut the weight and rest intervals down due to needing to get out of the gym quickly.