Location: 5th Avenue Gym; Brooklyn, New York
IT’S ELEMENTAL — Back to where it all began, and trudging down the steps to the dungeon is like crossing through a time warp. Above is a bustling Brooklyn street. Below is his first superset, his first deadlift, his first trophy. This is the place where Kai Greene fell in love with bodybuilding. This was his school, his workplace, his personal — if primitive — paradise in the heart of a concrete jungle. And this is where he still comes to pound the heavy basics, old-school style, as in today’s chest workout.
A Lot of Growing Here
Launched in 1979,
Greene first came here when he was 16, and soon he was not just working out at 5th Avenue but working here, as well. “I used to clean up the locker rooms, sweep the floors, work the front desk. I used to sleep here a lot of nights, right over there.” He points to a corner. “I did a lot of growing here. There’s a very strong Caribbean influence here. A lot of the guys who trained here were blue-collar workers by day. They knew what it was like to work hard, and then they came to the gym and they trained hard. Incredible work ethic. A lot of competitors. This gym has a very rich history. Being in this environment, I learned the importance of a good work ethic.”
Greene was a ward of the state, living in a group home where he never truly felt safe, so this basement was his place of refuge. It became his home. Its members became his family. This was where he grew, physically and emotionally. “I could take all my frustration and my anger and find a really good place to channel it and discover things about myself that were celebrated. I wasn’t the best reader, but as a teenager, I could come in here and have some really good lifts, get a really good workout and be OK, and sometimes be celebrated.”
The Working Set
The two-time Arnold Classic champ is certainly celebrated at 5th Avenue. At the corner deli, Greene buys a coffee for preworkout and bottled waters and Gatorade for intraworkout.
When two more plates are slid on the bar, Ardon says of the 405, “This is your last warm-up, OK?”
“Yes, sir,” Greene answers militarily.
And he knocks out eight reps with 405, another warm-up. He uses a thumbless grip (thumbs on the same side of the bar as his fingers) and employs rubber hand grips. When I ask him later about the unique and potentially dangerous grip, he replies, “I’m able to contract my chest and focus on it a little better that way. I’m very used to it now, so it just feels comfortable.”
Greene is still ascending. The apex of his pyramid is five plates, 495 pounds. “Let’s go. This is the working set,” Ardon tells him. “Every set was a warm-up till this. If you get six, done. Anything under six, we drop it.” This means if Greene doesn’t get six reps, a drop set with 405 will follow immediately. As Greene sits, psyching up with his eyes closed, Ardon pounds the bench behind him. “Let’s go! Get this!”
Others in the gym stop to watch their hometown hero go to work. Holding nearly 500 pounds above his chest with a thumbless grip just as Ronnie Coleman did during his Olympia reign, Greene pumps out four reps on his own and gets just enough help from Ardon to keep the bar moving for two more. Six. Ardon helps him pull the defeated bar back into its cradles. “Good job,” Ardon offers with a smile, and Greene nods, contented.
Going Back to Basics
Barbell bench presses are followed by barbell incline presses at a 45-degree incline, starting with 225 for a warm-up. I later ask Ardon about relying on the same barbell basics for chest that Greene’s rival, Phil Heath, avoids for fear of injury.
Although big for a teen bodybuilder, he looks positively skinny then when compared to his physique of today, but if Brooklyn’s finest could approach that level of Sahara dryness with the cartoonish mass he carries now, no one would dare stand next to him on a stage.
One thing is for certain, he wasn’t repping out 405 inclines at 19. But he is today. “Let’s go, six reps, come on,” Ardon tells him before Greene lies back on the bench and, holding the rubber grips in his palms, wraps his fingers under the bar (going thumbless again). “Up!” Ardon shouts during each of the six reps with four plates.
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