Swole Phase 2, Week 4 of 4

Hello Swole Brethren,

How about that ride in? I guess thats why they call it Swole City haha. You guys might not know this but I consider myself a bit of a loner. I tend to think of myself as a one man wolf pack.

But when my friend Arnold brought a loaded barbell home, I knew he was one of my own. And my swole wolf pack, it grew by one. So there… there was two of us in the swole wolf pack. I was alone first in the pack and the loaded barbell joined in later. And six months ago, when Arnold introduced me to you guys I thought “wait a second, could it be?” And now I know for sure, I just added two more guys to my swole wolf pack. Four of us wolves, running around the desert together in Las Vegas, looking for creatine and GAINZ.

WOLFPACK

Week 4 (of 4 week cycle):

Warmup for all daysJoe DeFranco’s Limber 11. Ain’t no thang but a chicken wang.

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
  • Strict Press: 3×1, work up to a 1RM. Go big then go home people. Well.. first do the conditioning. Then go home.

   Conditioning:

  • 5 rounds- 5 reps Curtis P Complex, 20 sit-ups
  • Reps should be unbroken. 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, FLY TO THE SKY once your hip crease gets below 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- 5×3, add 5-10 lbs to weight used last week

   Conditioning:

  • “10 down”- chin-ups, burpees (i.e. 10 chin-ups, 10 burpees, 9 chin-ups, 9 burpees,…. 1 chin-up, 1 burpee)
  • Rest as little as possible

***

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

***

Weekly Motivation:

  • Nothing a little Clang’n’Bang can’t solve

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