Category SWOD Archive

Apr 25 2013

4.26.13 SWOD

Warmup

Strength

  • Flat Bench
    • 3 warmup sets, 3 reps each @ 50% 1RM
    • 5 working sets, 3 reps each @ ~85% 1RM (add 5-10 lbs from last week)
  • Pendlay Rows– 5 sets of 5, heavy weight, but don’t go to absolute failure
  • For both of these exercises, rest at least 3 minutes between working sets.

Conditioning

This week we’ll be hitting the bench hard again, this time lowering the rep count to three. Plan on increasing the weight from last week by at least 5 lbs. Substitute jumping jacks for the DU if you don’t have a jump rope.

 

 

Apr 24 2013

4.25.13 SWOD

Warmup

Dynamic

  • EMOM for 7 minutes (EMOM = Every Minute On the Minute)

Volume (Increase weights 5-10 lbs from last week)

Same workout as last week, just added an isolated oblique exercise to the ab circuit. Rest periods between supersets should be 60-90 seconds for max hypertrophy.

Apr 22 2013

4.23.13 SWOD

Warmup

Dynamic

  • Flat Bench– 8 sets of 3 @ 50-60% 1RM
    • This weight should feel fairly light. Focus on slowly lowering the bar to your chest and subsequently exploding with full force/velocity on the way back up.
    • Rest 45 seconds between sets

Volume (add 5-10 lbs to weights used from workout last week)

So the only modification from the workout last week was increasing the number of sets on the last two supersets. I’m going to plan on changing volume workouts up ever three weeks. Some consistency is beneficial, just make sure to increase the weights by 5-10 lbs on each movement.

Again, rest 60-90 seconds between supersets and choose moderately heavy weights while still maintaining perfect form.

Motivation

  • Comin’ atcha again with another classic from BroScienceLife, indubitably the best Youtube channel besides “Life According to Jimmy.”
Apr 21 2013

4.22.13 SWOD

Warmup

  • Standard SwoleFIT Warmup
  • Make sure to emphasize hip mobility movements and wrist mobility movements before performing this workout.

Strength

  • Front Squat– Work up to a 3 rep max
    • Brothers (and sisters) of swole, here’s how I work up to my 3 rep max:
      • 1×3 @ 135#, 185#, 205#, 225#, 245#, 265#
    • Take 3-4 minutes rest between heavy sets.
  • Strict Press (do it with an olympic barbell like a normal person)- 5 sets of 5 @ ~80% 1RM
    • Choose a fairly heavy weight that you know you can hit all 5 sets of 5 reps on.
    • As much as possible, isolate this movement to your upper body. This is NOT a push press; don’t use your legs.

Conditioning- “Apollo”

  • 5 rounds- 8 deadlifts (225#), 20 reverse crunch, 10 dumbbell snatch (5 each hand, alternate each rep), 15 bodyweight squats
  • Prescribed rest (b/t rounds): 60-90 seconds

Choose weights appropriate to your strength level. Focus on maintaining form throughout the circuit; do NOT choose a weight that will take you to absolute failure esp. on the deadlifts.

Apr 18 2013

4.19.13 SWOD

Strength

  • Flat Bench
    • 3 warmup sets, 5 reps each @ 50% 1RM
    • 5 working sets, 5 reps each @ 80% 1RM or 5 more lbs than last week
  • Weighted Chin-ups– 5 sets of 5, heavy weight, but don’t go to absolute failure
  • For both of these exercises, rest 3-4 minutes between working sets for full recovery.

Conditioning

Post weights and times to comments.

Motivation

  • I’ve been working on prototypes of the first #SwoleFIT official tank; here’s a look at the current design:

Apr 17 2013

4.18.13 SWOD

Dynamic

  • Box Squats– 8 sets of 3 explosive reps @ 50-60% 1RM
    • Rest 1 minute between sets

Volume

The second volume workout of this week will hit the shoulders, traps, and abs pretty hard. Again, choose weights heavy enough to stress the muscles but focus on maintaining form. Rest periods between supersets should be 60-90 seconds for max hypertrophy.

Apr 15 2013

4.16.13 SWOD

Note: This is tomorrow’s workout– I’m going to start posting workouts a full day ahead so any #SwoleFIT brethren overseas can see them in time.

Warmup

Dynamic

  • Flat Bench– 8 sets of 3 @ 50-60% 1RM
    • This weight should be extremely easy. Focus on slowly lowering the bar to your chest and subsequently exploding with full force/velocity on the way back up.
    • Rest 45 seconds between sets

Volume

Rest between supersets should be 60-90 seconds, no more. This is optimal for max hypertrophy. Also, choose weights that are moderately difficult, but do NOT go to absolute failure. Focus on getting quality reps here and stimulating that muscle growth.

I’ve changed up the SwoleFIT template slightly to incorporate two days of volume work to complement the two days of conditioning work. These kinds of workouts will make your body blossom into the beautiful muscle garden it was meant to be.

Motivation

  • Rookie mistakes in the gym from Dom Mazetti:
Apr 14 2013

4.15.13 SWOD

Warmup

Strength

  • Work up to 3 rep max in power clean (sub hang clean if you don’t have bumper plates/ don’t feel comfortable doing power clean in your gym)
    • Here’s how I “work up” to my 3 rep max (on a good day):
      • 3×3 @ 135 lbs (warmup sets)
      • 1×3 @ 165 lbs
      • 1×3 @ 185 lbs
      • 1×3 @ 205 lbs
      • 1×3 @ 225 lbs
    • Take 3-4 minutes rest b/t sets to allow for full recovery

Conditioning- “Prometheus”

  • 5 rounds- 8 Thruster (115#), 20 sit-ups, 8 SDHP (Sumo Deadlift High Pull) (115#), 20 DU (Double Unders)
  • Prescribed Rest (b/t rounds): 60-90 seconds

Use a weight appropriate to your strength level for the thrusters and SDHP’s. Sub jumping jacks for the DU’s if you don’t have a jump rope. As much as possible, rest only during the prescribed rest interval.

Post times of “Prometheus” to comments.

Motivation

  • Any time you think are strong or big, think again. You’re human, therefore you’re not a titan, therefore you aren’t. That’s Prometheus below.

Apr 12 2013

4.12.13 SWOD

Strength

  • Flat Bench Press
    • 3 warmup sets, 5 reps each @ 50% 1RM
    • 3 working sets, 5 reps each @ 80% 1RM (rest 3-4 minutes between working sets)
  • Bent over Barbell Row– 5 sets of 5, choose a relatively heavy weight but don’t go to failure. Rest 3-4 minutes between sets.

Conditioning

Sub jumping jacks for DU if you don’t gots a jumpy rope. Seriously though, just buy a jump rope.

Post times of conditioning workout to comments.

This is pretty much the ideal Friday workout.

Apr 11 2013

4.11.13 SWOD

Dynamic

  • 5 sets of 1 max effort vertical jump (just close your eyes and channel this song)
  • 5 sets of 3 snatch grip deadlifts, 40% 1RM (of normal deadlift), explosive reps
  • Superset the max effort vertical jumps with the snatch grip deadlifts, taking 1-2 minutes between supersets

Conditioning

  • 5 rounds- 8 power clean (135#), 20 Leg lifts, 5-4-3-2-1 wall climbs (5 on the first round, 4 on the second, etc…), 12 box jumps
  • Prescribed rest (b/t rounds): 60-90 seconds

Choose a moderately heavy weight for power clean that still allows you to maintain form throughout.

Post times of conditioning workout to comments.