a. bench 3-3-3+
b1. 3×10 transition presses
b2. 3×15 shoot-throughs, parallettes
b3. 3×30 second max wall runs
-post loads/reps to comments/small>

4+hrs later
x. 5 x 3 strict muscle-ups w/ spot
-post notes to comments

june athlete spotlight: Z

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article: this is your brain on sugar
recipe: roasted brussel sprouts with bacon and miso butter

39 comments
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39 Comments

  1. Ryan D
    Posted June 5, 2012 at 12:16 am | Permalink

    All I got from today’s photo is a drawing of a Ninja Turtle, the rest looks like an illiterate third grader wrote it.

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  2. Conrad
    Posted June 5, 2012 at 12:27 am | Permalink

    Z! Way to go!!!!

    0
  3. DZ
    Posted June 5, 2012 at 7:11 am | Permalink

    which TMNT is that? Leonardo, Raphael, Donatello or Michelangelo?

    turtle power!

    0
  4. kartik
    Posted June 5, 2012 at 7:21 am | Permalink

    Awesome! Nice work Ziad, you’ve made huge strides in such a quick time Congrats!
    @Ryan/Ivan, are you projecting your anger for me leaving? If so stop projecting and lock it up!
    @DZ it’s the Ninja Turtle that moved to the burbs.

    0
  5. Adel
    Posted June 5, 2012 at 7:41 am | Permalink

    Congrats Z!!

    0
  6. MJ
    Posted June 5, 2012 at 8:52 am | Permalink

    Kartik, our cubby is so lonely without your shoes, jump rope and wrist wraps. Unlike Ivan, I don’t like this one bit.

    0
  7. FatPete
    Posted June 5, 2012 at 8:58 am | Permalink

    Jealous that Jared is going to be putting up 350+ without breaking a sweat on his shiny dome…the wife told me I can’t bic the noggin, so I’ll have to look for some other source of magical bench press powers…

    0
  8. Conrad
    Posted June 5, 2012 at 9:02 am | Permalink

    A. 85×3, 95×3, 105×3
    B1. 45# bar
    B2. Tried not to fall
    B2. Started out facing away, switched to facing wall

    0
  9. Williams
    Posted June 5, 2012 at 9:06 am | Permalink

    Anybody down to make this puppy up with me tomorrow morning? (And by tomorrow morning, I meant Thursday, when we make things up).

    0
  10. Mikey
    Posted June 5, 2012 at 9:17 am | Permalink

    Bench: 3×195, 3×225, 3×245(f)

    @Kartik – Good luck!

    0
  11. John
    Posted June 5, 2012 at 9:29 am | Permalink

    Bench: 3×192.5,3×220,1×247.5

    0
  12. jess
    Posted June 5, 2012 at 10:01 am | Permalink

    Bench: 75×3, 85×3, 95×7
    B1: 45lbs bar for 1st set, 26lb bar for 2 and 3
    B2: paralletes
    B3: rx (31-42 reps each set)

    Strict MU work 5×3 with a spot. Thanks spotters. Team BA respresented.

    Kartik we miss you already, good luck in suburbia!

    Ziad you are so deserving of the AOM title this month! Its always great working out and coaching you, you’re always giving 150%. Keep up the great work!!

    Happy Tuesday!

    0
  13. Posted June 5, 2012 at 10:04 am | Permalink

    @FatPete: you’ve got some high hopes for me tonight… weekend really took it out of me. I am glad to get back to the evening sessions for a little bit though.

    0
  14. Halley
    Posted June 5, 2012 at 10:11 am | Permalink

    Kartik! I’ll miss seeing you!! Good luck with everything! Come by and say hi when you get the chance!

    A. 75×3, 85×3, 95×8
    B1. 45# bar, 21#, 31#
    B2. back to wall

    0
  15. Robby
    Posted June 5, 2012 at 10:12 am | Permalink

    A) 95×3, 125×3, 145×3
    B) 65, paralletes, piked 32

    Had to stop after 1 round of B due to tightness in lower back.

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  16. adam
    Posted June 5, 2012 at 10:40 am | Permalink

    A. 115×3, 130×3, 140×5
    B1. 45lb bar
    B2. Parallettes
    B3. Wall walk to wall run (36,40,48)

    0
  17. Mike Z
    Posted June 5, 2012 at 10:41 am | Permalink

    @Kartik – Who’s going to voodoo floss DZ? He’s going to miss you – as will I.

    BP: 140×3|160×3|180×6

    0
  18. sean
    Posted June 5, 2012 at 10:42 am | Permalink

    AM RESULTS:

    Nelson 195×1
    Dirty 195×2
    Randy 205×2
    Adam 140×5
    Jim 205×3
    Marco 225×3
    Conrad 105×3
    Maria 105×7
    Robby 145×3
    MikeZ 180×6
    Mikey 245x3f
    Halley 95×8
    Acas 125×3
    John 247.5×1
    Jess 95×7
    Jerome 180×3
    Lucas 238.5×6
    Bianca 55×5
    Enright 170×11
    Sergio 270×3
    Greg 215×3
    Tem 305×2
    Vito 195×2
    AbbyR 80×3
    Jenna 80×3
    Graco 175×4
    Brian 175×8
    Fany 55×3
    Ross 215×8
    Scungile 165×3
    Margred 90×7
    Marianne 65×3
    Kat 65×2
    Andee 80×3
    Fox 95×4

    great work 312! awesome atmosphere this morning!

    0
  19. Ross
    Posted June 5, 2012 at 11:33 am | Permalink

    First day, great success. Looking forward to meeting more 312ers.

    Bench: 3*165, 3*195, 8*215

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  20. Tom
    Posted June 5, 2012 at 11:35 am | Permalink

    Tom 245×3
    ————
    Gonna miss you Kartik, best of luck to you!

    0
  21. kartik
    Posted June 5, 2012 at 11:52 am | Permalink

    @Mikey and Halley thanks!

    @Mike Z, you’ll have to step and voodoo floss DZ. We need to make sure his rack position is perfect.

    @Tom, thanks man. Btw, I would pay to see the look on your face when you meet K-Star.

    0
  22. DZ
    Posted June 5, 2012 at 12:19 pm | Permalink

    no one can voodoo floss me like you could kartik. i wanted more flossing.

    0
  23. Posted June 5, 2012 at 12:42 pm | Permalink

    @DZ – now it’s getting weird.

    0
  24. Jeff
    Posted June 5, 2012 at 12:46 pm | Permalink

    @Tom –

    Can you drop me an email at jsalas@salaswang.com? I thought I had yours, but I can’t find it.

    0
  25. Mary K
    Posted June 5, 2012 at 1:39 pm | Permalink

    @Kartik – sad face. Best of luck in suburbia. Come back and visit us often!

    @Tom – I went w/ 2.0 – thanks for all your help!

    0
  26. Jacquelyn
    Posted June 5, 2012 at 3:50 pm | Permalink

    @fish I’m no H/R professional…but I don’t think you should go around poking people in public with your banana

    0
  27. annmarie.
    Posted June 5, 2012 at 6:04 pm | Permalink

    56×3
    66×3
    71×3

    0
  28. lucas.
    Posted June 5, 2012 at 6:46 pm | Permalink

    185.5×3.
    212×3.
    238.5×6.

    0
  29. Rob
    Posted June 5, 2012 at 8:47 pm | Permalink

    Love Bench Press Day almost as much as Dead Lift Day.
    190×3, 215×3, 245×5

    Post WoD Packing and lifting boxes: painful.

    0
  30. FatPete
    Posted June 5, 2012 at 9:09 pm | Permalink

    @Jared – only 345 huh..well I was close…

    225 for this tubby bastard…pretty sure I’ll get more next go round.

    Good bonus work on DU’s tonigt..

    0
  31. simmons
    Posted June 5, 2012 at 9:28 pm | Permalink

    95×3, 115×2, 115×2, 105×3
    keeping up with Kelly is difficult but she really helped me in my bench press- thanks for the tips Kel!

    b1-45lbs bar
    b2- parallettes
    b3- facing the wall

    Kartik, I miss your smiling face. I think you were the first person to see me do a dub & a kipping pull up. Visit us!!

    0
  32. Mike Z
    Posted June 5, 2012 at 9:34 pm | Permalink

    Sabby 185×5
    Wally 245×4
    Corona 245×2
    Willy 215×1
    Ryan 175×4
    Anthony 175×9
    Paris 55×4
    JenLee 105×6
    Emma 85×4
    Justin 205×5
    Rob 245×5
    EmJay 75×7
    Caines 155×1
    Buck 215×5
    BigSteve 280×2
    Whitey 155×2
    Ricky 235×3
    Ziad 205×1
    Kenny 305×3
    Fish 280×1
    Monahan 145×3
    AnnMarie 71×3
    Jeb 225×7
    Adel 225×4
    JustMike 205×4
    Monica 85×4
    Weezy 85×3
    Kruse 225×1
    Jared 345×2
    Bobby 165×2
    FatPete 225×1
    Jasmine 60×3
    Nate 155×3
    Albian -
    Anna 60×3
    Britt 105×7
    Alex 135×9
    Shawn –
    Rachel 70×4
    Kasia 50×3
    CT 155×6
    Gavin 175×8
    Lindsay 60×3
    Kwal 225×4
    BoxCar 65×3
    Hack -
    Kernes 285×2
    Games 65×3
    Brad 190×3
    Simmons 115×2
    Kel –
    Pass 225×1
    Daryl 155×3
    Meister – 155×3
    Muel 155×3
    Bongo 265×3

    Getting stronger, lookin swole.

    0
  33. Shawn
    Posted June 5, 2012 at 9:46 pm | Permalink

    155-6x
    185-2x
    165-7x
    I also left my Army Football shirt on the floor aftr the 630..hopefully someone was kind enough to put it in the office. My bad!

    0
  34. Daryl
    Posted June 5, 2012 at 10:28 pm | Permalink

    Bench: 135×3, 145×3, 155×3
    B1: 45lb bar
    B2: parallettes
    B3: wall runs facing wall

    Congrats Z!!!

    0
  35. Z
    Posted June 5, 2012 at 10:49 pm | Permalink

    a. 185×3,195×3,205×1
    b1. 45, 45, 55
    b2. 30″ boxes
    b3. Facing wall

    @everyone: Thank you all for the kind words! Everyone here works hard day in and day out, so props to you all for pushing yourselves and the people around you. I truly appreciate all of the support, compliments, and encouragement, and I am very much looking forward to continue getting after it with you guys!

    0
  36. Mike Caines
    Posted June 5, 2012 at 11:19 pm | Permalink

    a: 135×3, 145×3, 155×1 *sigh(
    b1: 45, 50, 55 these are pretty good to me
    b2: Heh. No problem!
    b3: Facing wall. Was a couple seconds short of 30 on a couple of the sets.

    0
  37. Posted June 6, 2012 at 11:40 am | Permalink

    a: 265×3, 305×3, 345×2(3f)
    b1: 75, 85, 95
    b2: the “fro” was much harder than the “to” portion of these… figured them out at the end
    b3: facing wall… kept it going the whole time. Think i could have done rx’d, but am too afraid

    0
  38. jp
    Posted June 7, 2012 at 12:28 pm | Permalink

    Bench: 175×3, 185×3, 195×4

    0
  39. jay
    Posted June 7, 2012 at 1:44 pm | Permalink

    245×3

    0

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