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.
Theory to Practice 
“Awk! Seeds are for birds,” says Gus.
that’s a pretty grizzly row/shrug superset right there
It seems doubly gnarly at 5:30 AM 🙂