5.3.13 SWOD

Warmup

Strength

  • Incline Bench
    • 3 warmup sets, 5 reps each @ 50% 1RM
    • 5 working sets, 5 reps each @ ~70% Flat Bench 1RM
  • Weighted Chin-Ups: 5 sets of 3, heavy weight, but don’t go to absolute failure
    • If you don’t have a belt for weighted movements, you can just grab a dumbbell between your feet.
  • For both of these exercises, rest around 3 minutes between working sets.

Conditioning GODDESSWOD- “Aphrodite”

Choose weights on the strength portion where YOU KNOW you can hit every rep, every set. Modify conditioning weights as appropriate to your strength level.

This Friday’s conditioning workout is named for the monumentally beautiful and seductive goddess, Aphrodite. Aphrodite was one of the only true 10’s in history (besides Ariel from the Little Mermaid)– hence all the reps are 10 today. She is the goddess of love, desire, and beauty thus it comes as no surprise that all the other gods atop Mount Olympus would get fully torqued every time she walked around. And get this, she had a “magical girdle” that “compelled anyone she wished to desire her.” It’s essentially the equivalent of Cupid in jock strap form, and I need to get my hands on one. For now, these will do.

Post times and weights to comments.

Motivation

  • Two things: first, I saw Pain and Gain last night, and it was extremely entertaining, unpredictable, and flat out ridiculous. If you haven’t seen it yet, I highly recommend you do. I won’t give away details, but the fact that its based on a true story is kind of mind boggling. 
  • I also discovered that Marky Mark Wahlberg sells his own line of supplements through GNC called “Marked.” I checked out his pre-workout, and the formulation honestly looks like one of the best I’ve seen out there (contains creatine monohydrate, beta alanine, some caffeine, and BCAA’s and is ‘banned substance free’). So I bought it; about to down my first 20 scoops right now, WISH ME LUCK:
  • UPDATE: Marked may be one of my favorite pre-workouts I’ve ever done. Gave me a noticeable boost in power output, increased my mental focus, and did not have any sort of crash. I’ll keep using it and see if it continues to deliver.

5 comments on “5.3.13 SWOD

  1. Strength
    Incline Bench

    3 warmup sets, 5 reps each @ 135
    5 working sets, 5 reps each @ 175

    Weighted Chin-Ups: 5 x 3 @35

    Conditioning GODDESSWOD- “Aphrodite”

    5 rounds: 10 bent over barbell row (115#), 10 close-grip pushups, 10 Zottman curls (27.5#), 10 burpees
    Prescribed rest (b/t rounds): 60 seconds @ 15:38

    Took a break and bullshitted with another swole brotha. Finished off with
    3 rounds of
    15 swings 32kg kettlebell
    15 dips
    30 seconds rest between @ 3:48

    Some dude was teaching his friend how to swing wrong. I had to do right swole thing to do and did what I did.

  2. Strength
    Incline Bench

    3 warmup sets, 5 reps each @ 155
    5 working sets, 5 reps each @ 205

    Weighted Wide Grip Pullups: 1 x 3 @45, 4×3@55

    Conditioning GODDESSWOD- “Aphrodite”

    5 rounds: 10 bent over barbell row (115#), 10 close-grip pushups, 10 Zottman curls (27.5#), 10 burpees
    Prescribed rest (b/t rounds): 60 seconds @ 13:42

    Zottmans only lasted the first 2 rounds. Regular curls for the last 3 rounds.

  3. Incline bench- warmup at 135, working at 205

    Aphrodite- 8:08 (95 lbs row, 25 lb curls, 30 sec rest– lightweight i know, i focused on speed for this workout since strength was already covered in the first part)

  4. This was one of my favorite workouts so far. Lookin’ damn good after this. Ready for the weekend, brother.

    Incline bench
    warm up – 135 and 165
    working – 205 and 185 (got too agressive at 205, dropped down to 185 for remaining)

    Weighted pullups 5×3 @ 35lb (I can tell I’m getting stronger from these)

    APHRODITE @14:50 total
    5 rounds:
    10 bent over barbell row @ 95lb
    10 close-grip pushups
    10 Zottman curls @ 20lb
    10 burpees

    Also, tried the MARKED pre-workout and felt really good. Whether it was in my head or not, I felt like I pushed myself more in the circuit.

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