4/8/19

This morning was a solid workout. Overall felt strong on everything, happy to be back pushing the loading as last week's de-load is over.

A. 

Bench Press Prep

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

Perform Banded Pull Ups @ 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, did 3 x 10 strict pull-ups as I warmed up instead 

B. 

Bench Press

4 sets x 5 reps @ 75% (195#)

75% of your one rep max bench press.

-Complete ... got all of these reps very easily 

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.

-Went 180# x 10, 10, 8 

D.

Close Grip Bench Press

3 sets x 8-10 reps

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

-Went 135# x 10, 140# x 10, 145# x 10 

E.

Tricep Rock-n-Rolls

3 sets x 8-10 reps

-Complete, across with 2 x 40# 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, 3 x 10 with 2 x 30# DB

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 with 2 x 20# DB