5.13.13 SWOD

Warmup

Strength

  • Sumo deadlift– work up to a 3 rep rest-pause* max.
  • Rest-Pause = include 10-15 seconds (no more) of rest between each rep to make sure each pull invokes full muscle re-contraction. 
  • Here’s what I’ll do (3 reps each): 135#, 225#, 315#, 365#, 400#, 420#
  • Rest between heavy sets should be at least 3 minutes.

Conditioning GODSWOD- “Zeus”

  • 5 rounds- 5 reps Curtis P Complex (@~50% of your bodyweight), 20 sit-ups
  • Prescribed rest (b/t rounds)- 60-90 seconds

This barbell complex (a series of consecutive movements done with a barbell) was recommended to me by a fellow SwoleFIT brother, and it’s going to be a doozy. Choose a weight where you can maintain perfect form on every rep.

The GODSWOD today is named for the most iconic god of them all: Zeus. Towering from his throne atop Mount Olympus, he hurls thunderbolts down to earth whenever people piss him off or he’s bored. This is an amazing feat of strength as these lightning bolts weigh approximately 450 lbs each.

Post weights and times to comments.

Motivation

  • Hulk Hogan once engaged Zeus in battle; here is the salvaged footage:

9 comments on “5.13.13 SWOD

  1. Strength

    Sumo deadlift- work up to a 3 rep max up to 405

    Conditioning GODSWOD- “Zeus”
    5 rounds- 5 reps Curtis P Complex (@105 lbs, 20 sit-ups
    Prescribed rest @ 90 seconds
    a very unswole 18:48

  2. Strength

    Sumo deadlift- work up to a 3 rep max – 405

    Conditioning GODSWOD- “Zeus”
    5 rounds- 5 reps Curtis P Complex (@100 lbs, 20 sit-ups
    rest @ 60 seconds
    11:13

    • When i first started out with boidnuilydbg, i really had a hard time get my v-taper and getting back details going .. then i stumbled across something, HIGH VOLUME .. it was from some article in MD magazine, on how to really getting a great v .. the program was basically 10 sets of 10 reps pull-downs and i though, man i wanna try that, and the pump was AWESOME! i’ve never been so connected with my lats before my 6-7 set, and i was still repping the shit out of those lats, and sure enough, got a really nice V in what you would define as short time .. im not saying it’s a short cut in any way, i’m just saying it worked for me, and i believe that it also helped me build up a pathern so i got able to do a lat spread pose ( i know alot of good builded guys who can’t )

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