5/1/19

AM Workout (0600)

Marine Corps PFT

-Result =

286 (22 pull-ups, 115 crunches, 19:47 run)  ... overall glad to get this out of the way, probably could have pushed the run a bit more, but was running without anyone to push with. Pissed I got a no-rep on the pull-ups, but it happens. Overall a solid day, looking forward to getting back to training/lifting.


PM Workout (1315) 

Not the best workout I've ever had... but got in the work. Missed a few reps, which is the first time that has happened on this program, but overall this was still a solid session. Looking forward to trying to hit some of the missed sets/reps today again next week.

A. 

Bench Press Prep

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

Perform Bent-Over BB 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, 45# bar 

B.

Bench Press

4 sets x 5 reps (across at 215# 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.

-Went 225# x 5, 225# x 4 (didn't go for the 5th rep, had no spotter and that 4th rep was a huge struggle), 215# x 5 x 2 sets ... overall happy with this. Want to hit 5x5 across at 225# at the conclusion of this program. Definitely getting close to that. 

C.

Bench Press

3 sets x 8-10 reps (across at 195# last week for 10,8,8)

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

-Went 200# x 9, 200# x 7, 195# x 8 

D.

Wide Grip Bench

3 sets x 10-12 reps

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

-135# x 12, 155# x 12 x 2 ... went light on this... was pretty spent by the time I got here and wide grip benching is always very awkward 

E.

Skull Crushers

3 sets x 8-10 reps

-Complete, 3 x 10 with 70# EZ bar 

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 35# DB

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, 3 x 10 with 2 x 25# DB