Glorious

link to NYT review of Michael Pollan's latest book, "Food Rules":

http://www.nytimes.com/2010/02/02/health/02brod.html?em

Top 5 WOD of all time. I am going to Wabango the sh*t out of this!

Awesome WOD. Drink your milk before and after this one. For those that put some effort out I predict exquisite soreness come Sunday.

Damn Muscleheads...

i'm out today. but i will definitely be squeezing this in at my friendly local TVA fitness facility. i'll actually fit in down there for once.

lee, save yourself a lot of writing and just let us know when you're in. thanks.

heyo!

but i don't have a job. what else am i supposed to do?

Will be there at 11:30.

dear francis,
w-a-b-a-n-g-o.

sincerely,
getbuilt

Dear trainer,

Just like yesterday, Wabango does not work on Internet Explorer at work. As soon as I sign in It says "Loading" for a few seconds, then an error message pops up.

dear francis,
don't you work the same place as emily, who is able to sign up every day? why does she get a better computer than you?
thanks for letting us know when you'll be there.
love,
get built

dear wabango,
please get fixed.
respectfully,
get built

Yeah, I was just talking with Emily about that, and I agree it is strange. I might go steal her computer and leave her my crappy computer.

155-185-205 x 15
275 x 1

I love Fridays at Get Built Chattanooga.

bench -- 155, 185, 205 (12)

When are the mirrors being installed in the new box?

I experienced similar problems the 1st week or so trying to sign up - wish I knew what I/wabango did to magically fix it.

55/65/80x19
real push-ups - check; dar dips-check; curls (33lbs) - check; rows (53lbs)-check
TGIF!!!

anyone got a link to a 5/3/1 rep chart? i can't find one...

there's one at the box.

155-185-205 x 3

Question. I see some people this week have been putting up 15's, 19's and 20's for the reps on the 75% of 1RM, some 3's 4's and 5's. Is this normal or should we recalculate our 1RM? Should we be trying to get into the 7-12 rep range? What does Wendler say? What does Alley and Berube say?

Lee, you trying to tell me the TVA gym is not on the 5/3/1 program?

Does lee work at TVA or just hang out in the gym and lobby?

Dear Get Built, I have tried to sign up for Wabango and it will not let me finish...so see you at 1730. Mike, I have that book so I'll bring it to the box for anyone who cares to look at it.

don't recalculate your 1 rep max. plod along in a straight forward manner and strive to excel every time there is a max-rep test (4 days a week). I asked Jim Wendler almost this exact same question. Just be stoked and use that confidence to continue to pile on sick numbers (of reps). this is the one scenario where we want to encourage thin slicing of the bologna. you will hit the ceiling of your strength soon enough. find satisfaction in big reps and the big weights will come. repeat- add 5 pounds on upper 10 pounds on lower ONCE every 4 weeks.

50 ring dips
Bench 100 / 115 / 130 x 10
30 x ring dips, bar dips, barbell curls (65#), barbell rows (95# - 75#)

Ditto what Mike said. Don't overthink it. If you can't hit the minimum number of reps on your last set though, then you need to back off 10% of your 1RM for that lift. That's straight out of the book.

based on 200
110
130
150x15