5/5/19

Had a pretty shitty workout today... have just crammed in too much volume and work into this week with the PFT in the middle. It really fucked up my training week... but that's just something I have to deal with. Anyway, got in what I could today, didn't feel great, tried to push through it. 

A. 

Bench Press Prep

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

Perform Rack Chins @ 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, 1 set of 10 reps 

B.

Bench Press

3 sets x 2 reps (across at 245# 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.

-250# (need a spot on the second rep), 245#, 245# 

C.

Incline Bench Press 

3 sets x 1 rep (across at 195# 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 205#

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.

-Complete, 2 x 30# DB for 3 x 10

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, 2 x 25# DB for 3 x 10