squat
1x5 225
1x5 275
3x5 315
squat
3x10 225
band gm
3x15
squats felt pretty good. right hip still grouchy. massage Tuesday morning should help. have made more of a concerted effort on mobility.
bench
1x3 185
1x3 205
3x2 235
bench
5x10
kb rows (was to do bb rows but lower back still kinda jacked up.
3x8
band pressdown
250
early morning massage. hips & legs trashed. no lifting tonite. foam rolling is on the menu though.
kb ohp
4x10
bb row (wanted to test the back, did pendlay)
3x10
lat pulldown
3x10
swiss bar skull crusher
3x10
bb curl
2x20
band pressdown
175
squats
1x3 255
1x3 285
3x3 325
low back still tight. shut it down
band gm
3x15
until my mobility improves and my hips/low back mend, I am relegated to being bench only fag.
KB OHP
4x10
KB 1 arm row
3x10
lat pulldown
3x10
tri pushdown
3x10
bb curl
2x20
band pressdown
175
About 20 of us started at @ 8:30am and about 10 of us finished @ 4:30pm. We moved 22nd Street Barbell to our new location. We are now in the basement at a mall, right under the food court.
Here’s a panoramic shot from a teammate. 2 monos, 2 benches, 1 walk out squat rack, 2 DL platforms, 3 power racks. To give a sense of perspective, the larger banner in the foreground is 10’ x 10’. We’ve come a long way since our inception in 2011. Everything in the place was either donated, bought, or built by our team. I now know what it feels like to be an OG (as several of us are referred to as).
And this is our humble beginnings in 2011 in what was once a storage room at Gold’s Gym in West Des Moines, IA. It was @ 20’ x 30’. In the summer we’d open the dock door and DL out on the old loading dock.
Before the mono appeared at Gold’s.
We started with a bench & a power rack. The bars and plates were from Gold’s. Once we realized that 22nd Street Barbell was sustainable, we brought bars and plates from our home gyms & such.
Awesome pics! Really cool how the club has evolved,
bench
1x3 195
1x3 220
3x1 250
shoulder felt great today
incline w/fat bar
5x10
kb 1 arm rows
3x10
Nice gym. I worked ten summers in Des Moines, wish this was around back then. I split time between the Y in Altoona and 7 Flags which was fine if you could get in during the day but no good after 5 pm.
[quote]kpsnap wrote:
Awesome pics! Really cool how the club has evolved, [/quote]
Thanks, SNAP we started with @ 8-10 guys and are up to around 60 members now. We’re accessible 24/7 and will soon have a keycode entry door.
[quote]DBasler wrote:
Nice gym. I worked ten summers in Des Moines, wish this was around back then. I split time between the Y in Altoona and 7 Flags which was fine if you could get in during the day but no good after 5 pm. [/quote]
Thanks. How long ago were you in Des Moines? You can probably still smell the perfume and cheap cologne from the 7 flags members.
dl
rack pulls
1x3 315
1x3 365
1x3 405
1x1 455
haven’t done 455 since getting my hernia fixed. working around tight hips/lower back
band gm
3x15
endless turkey, bacon, gauc & cheese tacos. we’re celebrating seis de mayo.
KB OHP
4x10
KB 1arm row
3x10
lat pulldown
3x10
swiss bar skull crushers
3x10
bb curl
2x20
band pressdown
200
hail w/no damage to car
1x1
Great pics. That place looks awesome.
Awesome set-up and awesome work in here.