5/11/19

Today was a decent workout... didn't really sleep much last night... currently traveling, but got pretty much everything in. Had to change incline press to some flat pause bench press, but overall was still a good workout. Low volume overall, left me feeling refreshed.

A. 

Bench Press Prep

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

Perform Face Pulls @ 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

B.

Bench Press (250, 245, 245 last week)

3 sets x 2 reps

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, 245# across, will shoot for 250# across next week, this felt very good. 

C.

Pause Bench Press, 3 seconds at bottom 

3 sets x 1 rep

-Complete, across at 225# 

D.

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.
Russian Twist 
3 sets x 25 reps (12# med-ball)

-Complete, across with 2 x 30# DB for 3 x10

E.

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 with 2 x 30# DB for 3 x10