5.10.13 SWOD



  • Close Grip Bench Press
    • 3 warmup sets, 5 reps @ ~50-60% 1RM (normal grip flat bench)
    • 5 working sets, 5 reps @ ~70-80% 1RM
  • Pendlay Rows- 5 sets of 5 reps
    • Alright SwoleFIT brothers, let’s pull some heavy weight today. Maintain form, keep a neutral spine, and do work.
    • Watch this (slightly bizarre) video on what it means to maintain a neutral spine. Remember, posture is paramount!

Conditioning, BROADSWOD- “Alba”

First, there were GODSWODS, honoring the great mythological male deities. Now, I present to you, BROADSWODS, honoring the most sizzling smokes of the modern era. I know you’re thinking two things right now– 1) ‘F*ck yes, Konrad’ , 2) ‘How do you come up with this brilliance? Short answer: SwoleFIT.

Today, we honor a modern classic- Jessica Alba. Let’s be honest, who hasn’t had a crush on this girl? Let’s recall her timeless performances in Fantastic Four as Sue Storm (I believe her super power was looking incredibly hot in a skintight jumpsuit) and Good Luck Chuck, where she plays a selfless, penguin loving 10/10 who ends up falling hopelessly in love with Dane “my jokes are no longer funny” Cook. Yes, Jessica, today SwoleFIT salutes you and dedicates this sick chest/back/bicep/tricep pump to you. If you’re reading this, hollaback girl.


  • Searched “Jessica Alba montage” on Youtube, and this is what happened. Thanks for sharing, “BKSwagRapper.” I can only assume the “BK” stands for Burger King. Righteous. And remember boys, tuck it up.

3 comments on “5.10.13 SWOD

  1. for anyone interested, here’s my numbers:
    close grip- 205 lbs
    conditioning- 8:15, 12 lbs renegade rows (i went light weight here, focused on speed and maintaining form), 70 lbs curls

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