4/23/25

Today was a solid workout, felt strong throughout and got a solid upper body pump from this. It was nice to move some heavier weights today (alternating DB press, shoulder press). 

A.

Bench Press Prep

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

Perform Bent Over Side Raises@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

5 sets x 5 reps (235 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.

-245# across (10# over last week) 

C.

Strict Press

3 sets x 5 reps (150 last week) 

Add either 0, 5 or 10lbs to what you did last time this set rep scheme was in the program (depending on how you feel).

-155# (5# over last week) 

D.

Alternating Dumbbell Bench Press

3 sets x 12-15 reps (60s for 3x15 last week)

The goal is to come as close to failure as possible without actually failing within the given rep range in all 3 sets. 12-15 reps per arm.

-75#s for 3x12

E.

Dumbbell Strict Press 

3 sets x 12-15 reps (35s for 15 last week) 

The goal is to come as close to failure as possible without actually failing within the given rep range in all 3 sets. 

-50#s for 3x12 

F.

Half Kneeling Single Arm Kettlebell Press

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. 12-15 per arm.

-35# or 3x12

G. 

Tricep Extensions

3 sets x 12-15 reps

Aim to reach failure, within the given rep range. These can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

-80#, rope extensions for 3x15