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