Today was a solid, albeit short, session. Felt very strong on everything; glad my golfer's elbow wasn't too bad today. It basically only hurt in my left arm, didn't have too modify too much, only the supinated grip pull-ups. Anyway, got this in, looking forward to the coming week in the gym.
A.
A.
Bench Press Prep
1 set x 15 reps @ 50-75%
Perform Face Pulls @ 50-75% intensity for 1 set of 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
-Complete
B.
Bench Press
1 set x 1 rep
Work up to your opening attempt as if you were doing a push-only powerlifting meet.
C.
Pull Ups
3 sets x 12-15 reps
Come as close to failure as possible without actually failing, within the given rep range. If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight.
-Complete 15, 15, 10 unweighted
-Complete 15, 15, 10 unweighted
D.
Rack Chins
3 sets x 15-20 reps
The goal is to reach near failure without actually failing within the given rep range in all 3 sets. Add weight if it's too easy, break up the sets if it's too difficult.
-Modified to 3 x 10 with 120# close-grip supinated lat pull-downs ... didn't aggravate my elbow as much and was a good lat pump.
-Modified to 3 x 10 with 120# close-grip supinated lat pull-downs ... didn't aggravate my elbow as much and was a good lat pump.
E.
Dumbbell Side Raises
2 sets x 10 reps
Come as close to failure as possible with out actually failing, at the given rep range.
2 sets x 'Durante Core' (10 hollow-rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold)
-Complete, 2 x 35# DB for 2 x 10
2 sets x 'Durante Core' (10 hollow-rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold)
-Complete, 2 x 35# DB for 2 x 10
F.
Dumbbell Bent-Over Side Raises
2 sets x 10 reps
Come as close to failure as possible with out actually failing, at the given rep range.
2 sets x 'Durante Core' (10 hollow-rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold)
-Complete, 2 x 35# DB for 2 x 10
2 sets x 'Durante Core' (10 hollow-rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold)
-Complete, 2 x 35# DB for 2 x 10
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