Same conditioning workout as 4.26.13. I liked it so much I’m giving it a name. What is the Alpha Force and why am I specifying sector 69? The answer will come to you if you do the workout.
Motivation
Glimpse a day of training in the life of pro surfer Anastasia Ashley as she tones her glutes among other things.CHYEUUHH BOIII.
For the third week of this bodybuilding micro-cycle, decrease the reps and add on that weight. Push yourself to the limit and learn to tolerate the burning sensation as your muscles are broken down. In the words of a famous movie quote, “If you build it, they will come.” “It” of course refers to muscles and “they” refers to ladies. Science people.
Motivation
Watch this weird dude consume over 8000 calories in one day as he documents his two month “epic bulk” progression.
EMOM (Every Minute On the Minute) 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.
Bump the weight up 5 lbs from last week’s dynamic weight.
Volume (Rest periods should be 60-90 seconds b/t supersets)
This is the third week of this combination of movements for the volume workout. Increase all weights 5-10 lbs and lower the reps as outlined above. If you still have some extra gas in the tank on your last set, continue repping out the weight until you are at near failure.
Motivation
Australian rules football is a pretty crazy sport— clearly these guys have phenomenal strength and endurance. Check out the highlights clip below:
Check out this video of one of powerlifting’s greats: Ed Coan. Note his fluidity and near perfect biomechanics completing these super heavy lifts. Also note, the inspiring 80’s montage music. Beast mode.
Same volume workout as last week, yo. Increase all weights 5-10 lbs. Maintain perfect form, feel that pump, get awesomed out. If you are feeling extra confident, practice your bodybuilding poses. These are great to whip out while in the classroom, at a meeting, or if you just need to brighten someone else’s day in general.
Motivation
This video is great– these bros are just trying to get their workout on in public, and for some reason, people are scared, grossed out, and generally have adverse reactions. What a society we live in, huh?
EMOM (Every Minute On the Minute) 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.
Bump the weight up 5 lbs from last week’s dynamic weight.
Volume (Rest periods should be 60-90 seconds b/t supersets)
Same workout as last week– bump all the weights up 5-10 lbs. Remember, for this hypertrophy workout, do not go to absolute failure, keep form perfect, stress the muscles, and feel that sick pump.
Motivation
If you, like me, are hitting up EDC in one of the coming weekends, here’s the essential swole bro packing list, related to us by the Bro shepherd, Dom Mazetti himself:
Work up to heavy weight during the strength portion on the thrusters. If you are new to the movement, focus on technique and work up to a weight you feel comfortable using.
The conditioning workout should help you sweat out that hangover from the three day bender you decided to go on for no apparent reason. Choose weights appropriate to your strength level.
Motivation
Watch this riveting short documentary about a man, from extremely humble beginnings, whose life’s course was altered by his physical training.
Team SwoleFIT will be doing the Chicago tough mudder on this fair day; for those of you who haven’t heard of it, it’s a 13 mile obstacle course designed by British Special Forces. It’s a test of your strength, especially your mental strength and is guaranteed to increase the size of your proverbial (and literal) cajones.
There’s races all over the country; check out the video to get a glimpse of the event:
5 sets of 5, choose a fairly heavy weight, but do not go to failure
If you don’t have a weighted belt, just hold a dumbbell between your feet.
If floor press is a new movement to you, work on form and don’t go up too high in weight. Take the barbell down until your elbows initiate contact with the ground. Due to the reduced range of motion, floor press is a much easier exercise on your shoulder joint than flat bench. If you ever find yourself w/ shoulder pain or more limited range of motion, try switching up to this.
Conditioning workout should get you that quintessential pump to get your Friday GOIN’. Push yourself and get your heart rate going. More importantly, choose weights and take enough rest between circuits such that you aren’t failing mid-set on any of these exercises.
Today’s conditioning BROADSWOAD is named for one of the icons of the 90’s: Jennifer Aniston. With her irrestisible smile and perky… personality, whose heart doesn’t leap every time they see her on screen? Besides being a regular on the defining 90’s sitcom, Friends, she has been in a score of movies. Two classics are Office Space, the tale of a man who decides to transcend his mediocre existence by making Jennifer Aniston his girlfriend (among other things) and most recently Horrible Bosses where she plays a nympho dentist hellbent on screwing “It’s Always Sunny’s” Charlie Day.
Motivation
Calves too small? Take a nice prescription sized dose of some Dom Mazetti
This week marks the start of a new series of movements for the shoulders/traps/legs/abs volume workout. Just like Tuesday’s workout, choose lighter weights for this week. Focus on stressing the muscle and maintaining perfect form! We’ll continue to work up in weight over the coming three weeks; no need to get ahead of yourself.
Motivation
SwoleFIT brother, Glenn from Kansas City sent me this link. It is perhaps one of the greatest, most underappreciated feats of strength of all time.
Today we salute you, Mr. Steve Schmidt. Sure no one knows what in God’s good name this lift is, nor what purpose it serves. But you still nailed your attempt, just like you did the hordes of fangirls that I’m assuming started pursuing you after this accomplishment.
SwoleFIT 