4.26.13 SWOD



  • Flat Bench
    • 3 warmup sets, 3 reps each @ 50% 1RM
    • 5 working sets, 3 reps each @ ~85% 1RM (add 5-10 lbs from last week)
  • Pendlay Rows– 5 sets of 5, heavy weight, but don’t go to absolute failure
  • For both of these exercises, rest at least 3 minutes between working sets.


This week we’ll be hitting the bench hard again, this time lowering the rep count to three. Plan on increasing the weight from last week by at least 5 lbs. Or 10 lbs if you’re feeling frisky. Substitute jumping jacks for the DU if you don’t have a jump rope.


  • This video is actually motivating as shit. Fire it up before entering the Sanctuary of Swole, and you’ll get that adrenaline going and the blood flowing down below the belt (if you namsayin).



4 comments on “4.26.13 SWOD

  1. Hell fuckin swole yeah on the motivational video.
    Bench @ 135 / 225 for two sets and down to 205
    Pendlay Rows @ 185

    Conditioning:10:26 DU’s sticking on my heels

    • Nice yeah bench was 225×3, 240×3, 225 x 3 for remaining sets (I my start an actual periodization template for bench in a couple weeks to ensure consistency in strength gains, still figuring things out)

      Conditioning was 9:10 for me

  2. Bench 255×3 all 5 sets
    Rows 185 – then 205 on 4 remaining sets

    Only did 3 rounds of the metcon, due to work obligations.

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