6/14/19

This morning was a fun pump session ... nothing too taxing, but had a great time in the gym this morning. In and out in 60 minutes, fun day.

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

4 sets x 5 reps 

-185#, 205#, 215#, 220# (fail - 4 reps at 220#) ... no spotter, didn't attempt the 5th rep 

C.

Bench Press

3 sets x 10-12 reps

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

-185# x 12, 185# x 10 x 2 sets 

D.

Close Grip Bench Press

3 sets x 10-12 reps

Aim to reach failure within the given rep range.

-135# x 10 x 3 

E.

Tricep Rock-n-Rolls

3 sets x 12-15 reps

-Complete with 2 x 30# DB for 3 x 15 

F.

Dumbbell 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 with 2 x 25# DB for 3 x 15 

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 with 2 x 15# DB for 3 x 15