Physical Subculture

What ever happened to the young Brittney?  Ponder that while you do the following:

Bench press max.  Simple. Then…

Get it the squat cage, set the pins a couple inches off the chest.  Press from pins, using your max weight or close to it.  A few sets of really low reps (singles are okay).

Put the pins two inches higher (one notch on our racks).  Keep going, probably even heavier (you can probably triple your max weight, if not more.  This is playtime.  See how heavy you can go.

If you’ve got the arms for it, put the pins again one up.  This is a very small lock out, but your body can at least feel a weight beyond your max while getting the tris to play the lockout game.

finish with the ‘vanity combo,’ making the arms a prettier place.  We so rarely do this, but at least this will also be a serious challenge:

Grab the heaviest club you can handle for mills, and a moderate pair of dumbbells or a moderately weighted barbell (or kettlebells, sandbags, whatever you want to curl. Yeah, that’s right… curl).

1 minute mills (switch arms when desired), 1 minute curls (I prefer AJ’s famous hithchhiker curls, as I call them, or bottom’s up kettlebell curls. Or, for those who can’t bear the thought of anything resembling bodybuilder-ing, how about power curls, like a reverse grip clean?)

mills/curls, 1 minute each for 10 minutes.

Andy pressing from pins.

Club Mills, albeit uninspired and not photographed well (you try holding a club in place while your timer goes off… the boon of self portraits).