Swole Phase 2, Week 2 of 4

Brothers of Swole,

If you’re looking to truly get swole, you’ve got to engage both your body AND your mind. When I’m in the gym, I like to enter what is known as the:

“Zen Swole State of Omnipotence”

Omnipotence, in case you were wondering, means all powerful, and in order to reach your true SWOLTENTIAL you have to truly believe deep down in your heart that you are the most powerful living thing that has ever existed. So while you’re lifting, shut out all other distractions, focus on the pump, and feel the power flow into your veins.

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Week 2 (of 4 week cycle):

Warmup for all daysJoe DeFranco’s Limber 11. Get limber or GTFO.

Emphasis on strength days should be on pushing heavy ass weight with ample rest. Please use proper form, bros (see Youtube for a wealth of video resources on this subject).

Emphasis on hypertrophy days should be on moving the muscle through it’s full range of motion, using a weight that’s relatively “easy,” focusing very much on proper form, and feeling DAT PUMP while doing so.

***

Monday (Legs/Shoulders/Traps/Abs):

   Strength (3-5 minutes rest b/t sets):

  • Squat Clean from Ground: 5×5, add 5-10 lbs to weight used last week (whatever you feel comfortable progressing with).
  • Strict Press: 3×5, Add 5 lbs to weight used last week.

   Conditioning:

  • 5 rounds- 20 Wall Ball Shots, 20 sit-ups
  • Sub thrusters if you don’t have a medicine ball. Use only the weight of the bar.
  • Go unbroken for all reps during the rounds; really push yourself. Rest 30-60 seconds between rounds.

***

Tuesday (Chest/Back/Bis/Tris):

   Power/Speed:

  • Barbell Bench Press- 8 sets of 3 reps, EMOM, 50-60% 1RM

   Hypertrophy/Endurance (60-90 seconds rest b/t sets):

  • Dumbbell Bench Press- 4 x 8-12 w/ 60-80% 1RM, add 5 lbs to each dumbbell from last week
  • Strict Pull-ups (use assistance machine or bands if necessary)- 4 x 8-12, decrease amount of assistance used from last week if possible
  • Decline Barbell Bench Press- 4 x 12-15, add 5 lbs to weight used last week
  • Bent Over Barbell Row- 4 x 12-15, add 5-10 lbs to weight used last week
  • Superset– Standing Barbell Curl, Lying Barbell Tricep Extension– 3 x 12-15, add 5-10 lbs to weight used last week

***

Wednesday: Rest/Foam Roll/Yoga/Light-Moderate Cardio

***

Thursday (Legs/Shoulders/Traps/Abs):

   Power/Speed:

  • Box Squats- 8 sets of 3, EMOM, 50-60% 1RM, add 10 lbs to weight used last week, EXPLODE through every rep once your hip crease gets past parallel

   Hypertrophy/Endurance (1-2 minutes rest b/t sets):

  • Front Squat- 4 x 8-12, 60-80% 1RM, add 10 lbs to weight used last week
  • Romanian Deadlifts- 3 x 8-12, add 10 lbs to weight used last week
  • Upright Rows- 3 x 8-12, add 5-10 lbs to weight used last week
  • Seated Dumbbell Military Press- 4 x 8-12, 60-80% 1RM, add 5 lbs to dumbbell weights used last week
  • Conditioning: 21-15-9 KBS (or Dumbbell Swings), Air Squats (i.e. Do 21 Kettlebell swings, then 21 Air Squats, then 15 of each, then 9 of each)
  • Ab Circuit- 3 rounds: 10 weighted Decline Sit-Ups, 10 TTB (Toes to Bar), 10 Ab Rollers, 15 Dumbbell Side Bends (each side)

***

Friday (Chest/Back/Bis/Tris):

   Strength (3-5 minutes rest b/t sets):

  • Close Grip Bench Press- 5×5, 70-80% 1RM, add 5 lbs to weight used last week
  • Machine Row- 3×8, add 10 lbs to weight used last week
  • Decline Bench Press- 3×3, add 5-10 lbs to weight used last week
  • Weighted Pull-ups- 5×5, add 5-10 lbs to weight used last week

   Conditioning:

  • 5 rounds- Row 250 meters, 10 burpees, 30-60 seconds rest
  • Sub 15 reps of inverted rows if you don’t have a rower
  • Burn through these rounds while you’re moving, then rest and let your heart rate go down a bit and repeat.

***

Saturday/Sunday: Rest/Foam Roll/Yoga/Light- Moderate Cardio

***

Weekly Motivation:

  • Bruce Lee’s greatest recorded quotes. Watch and be swolspired.

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