Some of you may have already met my new coffee shop bud, Gus, as I posted his mug shot on Twitter and on my Facebook wall; I just wanted to give him a little additional press, here.  Gus is quite the character, and not a half bad conversationalist, though he is a tad opinionated.  You just never know what you might see out on a fixie huck.  And no, that’s not my frappuccino, nor is it Gus’ — Gus’ owner is the guilty party.  Gus and I know better.

Meet Gus, the Coffee Shop Greeter

Sometimes You Just Gotta Go Heavy

No better way to kick-off a weekend than with a heavy Friday morning iron session.  This bout took approximately 45 minutes to complete.

single-arm DB floor press (each arm): 85 x 4; 95 x 3; 100 x 3; 110 x 2; 115 x 2

barbell bent-over row + RDL/shrug combo: 225 x 3(3); 245 x 3(3); 265 x 3(3); 275 x 2(2); 280 x 2(2)

Superset format in the above pairing.  Very little rest between sets.  Followed that up with this repetition method superset:

ab wheel roll-outs: bw x 10, 10, 10

dips: bw x 20, 20, 20 (rest-pause needed to complete last two sets)

The BOR + RDL/shrug combo was done thusly: 3 (or 2) reps of regular bent-over rows, followed immediately, and in one fluid motion, by a bar to just-below-the-knee RDL (butt way back…big glute/ham activation) with an immediate transition to an explosive triple extension low pull with a full, end-of-movement shrug.  Reset immediately into the bar-below-the-knee RDL bottom position; repeat for the required reps.

If you find your way out the the Outer Banks of North Carolina this weekend, drop by and say hey to Meesus TTP and me.

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