4/16/25

Today was a solid session... long day parenting a sick toddler and newborn... which was rough, but grateful to sneak this in ... got everything done in less than an hour. 

A.

Bench Press Prep

1-2 sets x 10-15 reps @ 40-60%

Perform Pendlay Rows @ 40-60% 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

5 sets x 5 reps (225 last week)

Try to add 5 or 10lbs (for at least 1 of the 5 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.

-235# (10# over last week) 

C.

Alternating Dumbbell Bench Press

3 sets x 12-15 reps

The goal is to come as close to failure as possible without actually failing within the given rep range for all three sets. 12-15 reps per arm.

-2x60# for 3x15 

D.

Strict Press

3 sets x 5 reps

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.

-150# (5# over last week) 

E.

Seated DB Strict Press 

3 sets x 12-15 reps

The goal is to come as close to failure as possible without actually failing within the given rep range for all three sets. 12-15 reps per arm.

-2x35# for 3x15 (same as last week) 

F.

Tricep Kick-Backs

3 sets x 12-15 reps

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

-2x25# 

G.

DB or Cable Overhead Extensions 

3 sets x 12-15 reps

-60# 

H.

3 Sets, minimal rest:

15 KB Side-Bends/side

10 Ab-Wheel Rollouts 

-Complete, 70# KB