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.
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.