5/3/19

Today was a rough workout... ended up going to a baseball game yesterday and had about 6-7 beers... I was more hungover today than I thought I would be... pushed the workout back until the PM ... overall didn't feel great, but tried to get as much out of this as I could. Hangover and addition of my schedule being all fucked up with the PFT on Wednesday definitely affected the quality of this training... but overall its just one bad workout and won't affect things too much. Excited to get after it over this weekend.

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 10# plates for 2 x 15 

B.

Bench Press

3 sets x 3 reps (across at 230# 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.

-240#, 235#, 230# ... needed a spot on the 3rd reps at 240# and 235# ... went back down to 230# for the last set and got all the reps... overall bummed about this, hopefully will come back next week and get 240# across. 

C.

Strict Press

3 sets x 3 reps (across at 155# last week) 

Try to add 5 or 10lbs (for at least 1 of the 3 sets) 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, 160# across 

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.

-65#s for the first set, then two sets with 70#s 

E.

Pallof Press

3 sets x 15 reps

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

-Complete

F.

Tricep Extensions

3 sets x 8-10 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, cable push-downs 

G.

Land-Mine Twists

3 sets x 8-10 reps

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

-Complete, 3 x 10 with 90#