When I opened the gym today, I was greeted at 0500 with a mess beyond the norm.

The norm is a few bars not put away.  The dragging sled in a position to stub your foot on in the darkness that is the gym before lights. A few leftover water bottles..OK, but as of the last TWO days there has been weight left on the bars from a person's last set...paper cups, used tissues on the floor, every box left in random spots, and the stuff I hate more than anything...when the weights are put back, they are put in such a manner where 45's will consume most of a rack with a 5 or 10 pound plate in the middle.  REALLY?

While I was bitch'n about the gym condition one of my training partners and the closest I've had to a younger brother, Al said, "I have a good idea!  We should open a HIGH end gym.  We'll get really hot muscular women to load and unload the bars.  Instead of "trainers" these girls will bring more revenue than ever thought."  Ah HA!  You may be onto something!!!!  Sex Sells...I thought!  Heck we can even dress them out like the sailors on a Carrier Deck.  Neon yellow bikinis for the bar loaders, Green Neon bikinis for the bar strippers.  White bikinis for spotters!  This could be bigger than "Hooters".

Knowing that we're all a bunch of pervs, the conversation descended to depths that would be in poor taste to write here about, but let's just say, A visit to my gym for the details would be totally worth it.

Even have a great name picked out so when we franchise it, everything will be in place!!!  "Weights and Dates".

I'm thinking that on Friday's where Planet Fitness hands out pizza, we do Wings and car washes.

BRILLIANT!!!!

What I did Today: 

Box Squat:

10% more than last week (OR a super heavy 5 reps)

Start adding chains to each side in progressive sets.

When the PRE = 7 or 8 then do 4 more sets AT the weight and chains.

 

Dead Lift:

Work up to 58% of max.

Add one chain for 1 rep until it gets to a 7-8 on your PRE.

Do four more sets

 

GHR: 5x10 with the back raised up.

Side Flex over the 45 degree back extension: 3x10

 

What the rest of the team did:

5 sets of the following exercises done without a break:

Air Squat x 20

Split squat x 20 each leg

Air Squat x 20

Rear Stepping Lunge x 20

Jump Squat x 20

Jump Lunge x 20

 

Box Squat: Work up to a HARD 5 reps.  Then do four more sets.

 

THIS will kill the average person.  Don't be average.