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Love your time in the gym + TFOD (Bench Press)

June 23, 2010

Opportunity is missed by most people because it is dressed in overalls and looks like work. –  Thomas Edison

Do what you love, and you’ll never work a day in your life. – Confucius

Philosophically and in terms of intensity, we should view what we do as training – because we are all training for something.  Whether it’s strength, longevity, looks, health, to keep up with the kids, or to reclaim lost glory. The word we use to describe it?  Not as important.  The point I’m trying to make here is, take joy in all things you do, including your time “working out,” whether in the gym or your backyard.

Work – Bench Press (5)

  1. Z-Health Warmup
  2. Handstand Holds (against wall) 3 x ~20 seconds
  3. Bench Press (5)
    • 45 x 5
    • 135 x 5
    • 135 x 5
    • 160 x 5
    • 185 x 5
    • 215 x 8
  4. DB Press (Standing) – 5 x 10
    • 70, 70, 70, 60, 60
  5. Kroc Rows (Lawnmowers) – 2 x 10, 1 x AMRAP
    • 2 x 10 @ 30lb
    • 65lbs x 25 reps

As I said in the split outline, I really think that the Press is a more important lift than the Bench Press.  That doesn’t mean the Bench isn’t important, or that it won’t work for whatever goals you may have; it means that it should be used in the proper measure.  Two things: 1. Press does more to improve Bench than vice versa and 2. Achieving a BW Bench Press is much easier than a body weight Press.  This is why I rotate the two lifts as the “main” lift on my heavy days, while sticking with Press for 5 x 10 after.

Great workout today though.  The Kroc Rows really can kill you; they did me.


  • 4 Eggs + 2 slices of bacon (Whole Foods Thick Cut)
  • Half Cup of Sunflower Seeds + 1 tbsp of Nutiva Coconut Oil
  • Grassfed/Pasture Raised Burger(s) x 2 (1/2 pounders)
    • 4 slices bacon + 2 slices Cheddar cheese
    • Mushrooms/onions cooked in butter
    • Caprese Salad

Give peace a chance

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