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:
SwoleFIT 
Half of your body weight for Curtis P’s is a good weight to aim to workout with.
Nice, I agree, ill add that to the main post
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
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
11:13 ?! That’s a swole ass time you got there bruddah.
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 )
Sumo deadlift- hit 395 x 3, hit 420 once, couldn’t quite squeeze out the 2nd
Zeus- 100 lbs, 7:58
damn Konrad! Your conditioning is on point there swole brotha!
Appreciate it Andrew! I anticipate there will be some fierce competition though when I hold the first ever swolefit games sometime in the next year