Teach a Man to Swole, He’ll Pump for a Lifetime.

Faithful brothers of swole,

Hath been three months since I resumed my SwoleFIT programming. And what a three months its been. We’ve grown both in spirit and in brawn. We’ve seen what hard, smart work can get you. And hopefully we’ve inspired others around us to purse the path of swole.

Speaking of inspiration, I recently joined the team for the Men’s Online Publication, PRSUIT.com as Editorial Director, and am now focusing a significant amount of my online writing efforts towards the site. Go check it out! Due to this time commitment, I’ve decided to pause updating the content on this blog for now.

Here’s what I want you bros to do: look through my old workouts, read the template, and start programming for yourself. Learn to read your body’s signals and make workouts that work best for YOU as an individual.

*******

Here’s the archives*:

SwoleFIT Version 2 Cycle (published Feb 2014-June 2014)

SwoleFIT Version 1 Cycle (published Feb 2013- June 2013)

And here’s a bonus cycle to start you off on your journey to self-sufficiency:

SwoleFIT + Stronglifts 5×5 (drop the weights down again and run this for a month)

*******

If you’ve got any questions, I’m more than happy to answer them. Shoot me an email at swolefitnation@gmail.com

cropped-swolefitlogo5.jpg

^^^The logo that started it all

 

*One suggestion for improvement that’s been made to this programming is the lack of core work. For me, I focus on contracting my core through all the compound movements and that seems to be sufficient. However, if you find yourself lacking core development, go ahead and add some additional exercises (planks, sit-ups, leg raises, bicycles, ball slams, oblique twists w/ weights, wood choppers, etc.)

Swole Phase 2, Week 3 of 4

Swoleons,

Our mission is simple. Our mission is clear. Eradicate the enemy threat by gaining as much muscle mass as possible in order to aesthetically enhance our local presence.

Screen Shot 2014-05-24 at 4.07.04 PM

Week 3 (of 4 week cycle):

Warmup for all daysJoe DeFranco’s Limber 11. Work it, stretch it, do it.

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: 3×3, Add 5-10 lbs to weight used last week.

   Conditioning:

  • 5 rounds- 15 Wall Ball Shots, 15 KBS (Kettlebell or Dumbbell Swings), 15 Sit-Ups
  • Sub thrusters for wall balls 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/Finisher: 21-15-9 KBS (or Dumbbell Swings), TTB (i.e. Do 21 Kettlebell swings, then 21 Toes to Bar, then 15 of each, then 9 of each), use the same weight, try to decrease the time from last week
  • Core: 3 x 60 second plank hold

***

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:

  • 5 rounds- Row 250 meters, 10 burpees, 30-60 seconds rest
  • Sub 15 reps of inverted rows if you don’t have a rower
  • Same conditioning as last week. Consistency yields tangible results. Get it.

***

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

***

Weekly Motivation:

  • Dom. Steroids. Watch and learn.

SWOLE PHASE 2, WEEK 1 OF 4.

Swolebrochills,

Now begins the fun part. The growth, I’m sure, has already started throughout the various musculature areas in your body. This 2nd microcycle will really kick things into gear. People are going to start to question whether or not you’re “natural?” They may very well inquire about usage of illegal performance and enhancers, and many people will be ‘mirin from afar in the gym.

Don’t let this cause anxiety, but also don’t let it get to your head. Keep your head down, chin up, and eyes crossed. Let your biceps and piriformi do the talking. 

8p2s7

 

Week 1 (of 4 week cycle):

Warmup for all daysJoe DeFranco’s Limber 11. Did I say you could do something different?

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, pick a weight that you know you’ll be able to progress over the next 4 weeks with. Catch the bar in the full front squat position and explode up for every rep.
  • Strict Press: 3×5, Add 5 lbs to weight used last week.

   Conditioning:

  • 5 rounds- 10 dumbbell thrusters, 15 sit-ups, 15 KBS (Kettlebell Swings) or Dumbbell Swings
  • Go unbroken for all reps during the rounds; really push yourself. Rest 60-90 seconds between rounds.

***

Tuesday (Chest/Back/Bis/Tris):

   Power/Speed:

  • Dumbbell Bench Press- 8 sets of 3 reps, EMOM, 50-60% 1RM (i.e. a fairly light weight), focus on EXPLODING through each rep

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

  • Dumbbell Bench Press- 4 x 8-12 w/ 60-80% 1RM (choose a weight that you can continue to increase over coming weeks)
  • Strict Pull-ups (use assistance machine or bands if necessary)- 4 x 8-12, keep form perfect and controlled through all reps
  • Decline Barbell Bench Press- 4 x 12-15
  • Bent Over Barbell Row- 4 x 12-15
  • Superset– Standing Barbell Curl, Lying Barbell Tricep Extension– 3 x 12-15

***

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, pretend gravity doesn’t exist (because it doesn’t).

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

  • Front Squat- 4 x 8-12, 60-80% 1RM (weight used should be much lighter than the front squat weight used for strength days the past 4 weeks)
  • Romanian Deadlifts- 3 x 8-12
  • Upright Rows- 3 x 8-12
  • Seated Dumbbell Military Press- 4 x 8-12, 60-80% 1RM
  • Conditioning/Finisher: 21-15-9 KBS, TTB (i.e. Do 21 Kettlebell swings, then 21 Toes to Bar, then 15 of each, then 9 of each)
  • Core: 3 x 60 second plank hold

***

Friday (Chest/Back/Bis/Tris):

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

  • Close Grip Bench Press- 5×5, 70-80% 1RM (choose a weight you can work up with for the next 4 weeks)
  • Machine Row- 3×8, fairly heavy, but you should still be confident adding weight each week
  • Decline Bench Press- 3×3, again choose a pretty heavy weight, but one that is a good starting point
  • Weighted Pull-ups- 5×5

   Conditioning:

  • “10 down”- Burpees, Inverted Rows
  • i.e. Do 10 reps of each exercise, then 9, then 8, etc. all the way down to 1.
  • Take minimal rest

***

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

***

Weekly Motivation:

  • Horse Riding Fitness Ace Power. Need I say more?

 

4.6.13 ARWOD

Recovery

  • 20-30 minutes of moderate cardio (optional)
  • 15-20 minutes of foam rolling
  • 15-20 minutes of yoga/ static stretching

Sweat that hangover out with some pickup jai alai with your bros, then grab that foam roller and get to work.

For more information on the benefits of foam rolling/ how to do it, see last Saturday’s ARWOD.

Motivation

Last night, my friends and I were brainstorming which presidents names could be ‘Swole-ified’; here are the best ones:

  • Swolebraham Lincoln
  • Brawnald Reagan
  • Shreddy Broosevelt
  • Chest-hair Arthur
  • Warren G Hardbodying
  • Dwight D. THIGHSenhower
  • James K HULK
  • Squat-Rack Obama

If you can think of any better ones, post them to the comments. And remember, “Go have a fun time and do gone done good.”