Updated T-Shirt Info

Okay everyone,

So here's the deal:  I talked to the T-shirt company and have a pretty good idea of how the shirts will look.  If you didn't see them yet, they are going to be purple Hanes Beefy T's, which are a really good quality, thick t-shirt.  The printing will be primarily lime green and the front will have the logo drawn by Bernard and the back will basically just say the Muscle Emporium in big print and last hardcore gym in america under that.

To keep the price to $15 per shirt like I wanted, I have to order a quantity of at least 40, so this means everyone should be responsible for getting as many as you can.  Also because I have to pay for the shirts before I get them, I would appreciate everyone who can pay for the shirts before I buy them so I'm not paying for this completely out of pocket.

I have a T-Shirt sign up sheet made, so just call/text/email me with your size and quantity, and again, if anyone can pay up front, that would be much appreciated.  I promise these shirts will be in by the Push/Pull, and I'm going to try to order them on Monday to get them in as fast as possible, if I can make do with the money situation.

Here is what they look like as of now, but I am going to be working with the Artists at the company to the front image edited a bit to make the design stand out a bit.  But this is the general concept: http://www.customink.com/designs/metshirt3/ndp0-000r-scas/retrieve

I'm really looking forward to getting these because they look completely boss.

-John

WOD 9/28/12

Guys,

Today there will be no WOD. Use today and the rest of the weekend for recovery to get ready for the workouts in the upcoming weeks.  This meet will be on top of you before you realize it.

-John

WOD 9/27/12

I hope you guys are all doing good so far with the training. As you may know, I currently have a bit of problem with my neck because I have some strained ligaments right around the back of my neck right outside of my spinal chord... Anyways, I've been doing what I can, but for the most part, these programs have been just for you.

So here it is for Thursday...

Warm Up:
3x15 DB Rock & Rolls
75x Pull Aparts

Main Set:
Push-Press 2x3, 5x5

Accessory:
Military Press 4x8
Chest Supported Row 4x12
Fat Bar Preacher Curl 4x8
Swiss Bar Front Raise 3x30

Cool Down:
Massage out worked areas

WOD 9/26/12

Fellow Emporium-ers,

First of all, I'm curious to know how many push ups out of that set that everyone actually finished, so if you did that WOD, leave your number in the comments.

With that said, here is the WOD for 9/26:

Warm Up:

BB Complex @ 65 lbs. (use bumper 10's) & 6x ea. of the following:

Snatch Pull/ Hang Snatch/ Split Snatch/ OH Squat

Main Set:

Snatch 50x2 @ NO MORE THAN 50% Body Weight (Alternate Between Standard Snatch/ Split Snatch on every set)  This is just a technique exercise to familiarize yourself with the exercise so we can load it heavier in weeks to come.  Think about using the best snatch form you can imagine for this.

Accessory:

Toes to Bar 4x15

GPP/ Finisher

Sprints 5x

Prowler Trips 5x

(Use length of basketball court for one trip)

Cool Down:

Foam Roll the hell out of your backside and everything that has sufficient lactate build up from the sprints and prowler.

If you have any questions (which I know you will), just drop them in the comments.

May the Spirit of the Emporium be with you,

-John

WOD- 9/25/12

WOD- 9/25/12

Warm Up:
Shoulder Series @ 5 lbs. x 6 ea.
Pull aparts- 60x
Bottom's Up KB Press 2x20 ea.

Main Set:
300x Push Ups AFAP

Accessory Work:
Unilateral DB Overhead Extension 1x20, 3x15
Chin-Ups 2x15, 2x10
Ring Dips 5x6
DB Lat Raise 4x25
OH Med Ball Slams 3x6

Cool Down:
Stretch & Foam Roll w/ Emphasis on worked areas

Good Luck
-John

WOD 9/24/12

This is a rough idea of how this phase is going to look:
Week 1: Intensification/ Recovery
Week 2-4: Emphasis on Posterior Chain/ Deadlift
Week 4-6: (1 week overlap where bench and deadlift will have emphasis) Bench Press emphasis
Week 7: Rest & Recovery for meet

WOD for 9/24/12
(O-Lower)

Warm Up:
20x BW Step-Ups
Goblet Racked Lateral Jumps 1x8,6,4 (counting 1 per jump)
Glute Bridge 2x20 - Focus on Glutes, use low weight and hold at the top
Work up to 225 lbs. Deadlift (or accommodate to your strength level)

Main Set: 
225 lbs. Conventional Deadlift for Reps w/ Straps (record number of reps)

Accessory:
BB Lunge 3x10 (each leg)
DB Standing Shrugs 1x15, 3x25
DB Rear Delt Raises w/ hold 3x15
Windshield Wipers 3x14

GPP:
Tire Flips :20 sec on :40 sec off for 5 bouts

Cool Down:
Stretch & Foam Roll with emphasis on worked areas

Good Luck.

T-Shirts

Guys,

As it stands now, it's too late in the season for jeanie p to help us out with shirts.  I'm still working on the design right now, but it is going to be a hanes beefy-t in purple with lime green.  I'm trying to get the logo printed up with this company, it might just take a few extra steps.  Also, the price for the shirts is going to be right around $15 a shirt as long as we order 40.  I don't think us selling 40 would be a problem as long as we have each guy sell a few shirts.

I'll have an order form printed out soon so we can get this show on the road and have them ready in time for the push/pull and hopefully way before that.

-John

Welcome

Muscle Emporium Guys:

This is going to be the new way I distribute the workouts of the day to you.  So just check in on here every day to see what we will be doing if/when we can't all get a workout going together... My lifting schedule looks like this if you guys can join:

Monday- 1:10 PM
Tuesday- 7:00 AM
Wednesday- 12:00 PM
Thursday 6:30 AM
Friday- 8:30 AM

These times may change a bit, but this is how it looks now.