4.23.13 SWOD

Warmup

Dynamic

  • Flat Bench– 8 sets of 3 @ 50-60% 1RM
    • This weight should feel fairly light. Focus on slowly lowering the bar to your chest and subsequently exploding with full force/velocity on the way back up.
    • Rest 45 seconds between sets

Volume (add 5-10 lbs to weights used from workout last week)

So the only modification from the workout last week was increasing the number of sets on the last two supersets. I’m going to plan on changing volume workouts up ever three weeks. Some consistency is beneficial, just make sure to increase the weights by 5-10 lbs on each movement.

Again, rest 60-90 seconds between supersets and choose moderately heavy weights while still maintaining perfect form.

Motivation

  • Comin’ atcha again with another classic from BroScienceLife, indubitably the best Youtube channel besides “Life According to Jimmy.”

9 comments on “4.23.13 SWOD

  1. Thanks for consistently posting the Monday-Friday workouts at the same time. I get them right as I walk out the door to go to work!

    • no worries, brother! glad to have you guys on board– have a couple of my buddies doing it with me too, trying to grow the community of those doing these workouts globally

  2. Thanks swole brotha. The timing couldn’t be more perfect
    Bench: All @175
    [Superset 1]
    @70
    Wide grip pullup – 8 reps
    [Superset 2]
    @35
    Bent over BB row @ 155
    [Superset 3]
    both @ 65
    [Superset 4]
    @35
    @60

  3. Bench: All @185
    [Superset 1]
    @60
    Wide grip pullup – 10 reps
    [Superset 2]
    @35
    Seated cable rows 120-140-140
    [Superset 3]
    both @ 70
    [Superset 4]
    @30
    @50

  4. Here’s what I did:
    Bench: 155
    [Superset 1]
    65 dbell,
    110 lat pull down
    [superset 2]
    35 flys,
    110 seated cable row
    [superset 3]
    75 for both
    [superset 4]
    30 conc curls,
    110 tri pull down

  5. Mine for today:
    Bench: 175
    [Superset 1]
    70 dbell,
    135 lat pull down
    [superset 2]
    35 flys,
    90 seated cable row
    [superset 3]
    70 for both
    [superset 4]
    30 conc curls,
    80 tri pull down

  6. Very nice post. I just stumbled upon your weblog and wished to
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