SPREAD the bar!
The one thing I harped on the most today was for the lifter to "Spread the BAR" or Pull the bar apart!
By doing this, the emphasis is no longer strictly a pectoral move. On the contrary, we want the bar to leave the chest via the upper back muscles.
So the mantra for today: Pull the fucking bar apart!!! FEEL the lats and traps WORK!
Today's Training:
Cycle: Commute
Incline DB Press: 4x10
Incline DB Fly: 4x10
Dynamic Bench: 10x3
"Stretcher" Push-ups: 3x30
1/4 of the way down Dips: 4x10
DB Supine Tricep Extension: 4x10
Front Plank: 3x30 seconds
Pull-ups: 3
Push-ups: 15
Chin-ups: 3
Dips: 15
Dead Hang: 75 seconds
Cycle: Commute
Run: Sprints; 10x50 yds