6.11.13 SWOD

Warmup

Dynamic

  • EMOM for 8 minutes- Flat Bench– 3 reps @ 50-60% 1RM
    • This weight should be fairly easy. Slowly lowering the bar to your chest, pause briefly at the bottom, and explode with full force/velocity on the way back up.

Volume

Another four weeks, another NEW VOLUME WORKOUT! Use this week to take the weights back down a notch; focus on form and do not go to failure. I’m programming such that every four weeks starts a new “micro-cycle” with these bodybuilding volume workouts.

Motivation

  • Dom shows how to properly carry oneself within the sacred realm of the locker room:

Weekend Posts (6.8.13 ARWOD + 6.9.13 MWOD)

Saturday (6/8/13) Recovery

  • Optional cardio + Foam rolling + Broga/Brobility
  • Become a supple leopard— if you have the dispensable income, I highly recommend purchasing this book. The information contained is worth many, many times over $34.

Sunday (6/9/13) Mental Work

Here’s another pretty sick montage from DeFranco’s gym; note the high number of activities designed to increase speed/explosiveness.

6.7.13 SWOD

Warmup

Strength

Conditioning

Motivation

  • Mazetti preps you to hit the beach in optimal form:

6.6.13 SWOD

Warmup

Dynamic

  • EMOM for 8 minutes (EMOM = Every Minute On the Minute)
    • Deadlifts @ 50-60% 1RM
    • Make these reps extremely explosive, release the weight completely between every rep.

Volume (Rest periods should be 60-90 seconds b/t supersets)

Alright you ingrates, this is the last week of this particular SHOULDAZLEGZABZTRAPZ volume workout, so DO IT TO IT. Pack on that weight, push yourself, and feel that muscle growth. This is our time; you were born for this, so go out there and take it!

Motivation

  • This speech was good enough to pump the motley college crew of Americans up to upset the world champion Russians in their hockey Olympic showdown in 1980. It should more than suffice to pump you bros up to take down some iron.

6.4.13 SWOD

Warmup

Dynamic

  • 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 last week of this particular combination of movements. Push it to the limit and max out that pump potential in your guns. Start priming for the peak of summer; this is when the hard work really starts to pay off. Comments like, “Damn dude, have you been working out,” “Bro, you are freaking huge,” and “Are you doing protein or something now, man?” make all the hard work worthwhile. (Note that 80-90% of comments about your increased musculature will originate from other males)

Motivation

  • The legend, Mr. Burgundy, shows us how to impress women in an office environment. Take notes.

6.3.13 SWOD

Warmup

Strength

  • Back Squat
    • 2-3 warmup sets @ 50-60% 1RM
    • 5 sets of 5 @ ~80% 1RM

Conditioning

Choose weights appropriate to your strength level. Again, you should not be going to failure until the last round or two (if that), on any of these movements. Substitute lying leg raises for TTB if necessary.

Motivation

  •  Get pumped up this Monday with CJ Fletcher. Unchain yo mind!

Weekend Posts (6/1/13 ARWOD + 6/2/13 MWOD)

Saturday (6/1/13) Recovery

Sunday (6/2/13) Mental Work

Also, watch this TED talk about willpower. Note at 7:37, she equates developing your mind to ‘lifting heavy weights.’ Seriously! your mind is another muscle that needs to be worked as well.

*Just kidding

5.31.13 SWOD

Warmup

Strength

  • Close grip bench press
    • 2-3 warmup sets @ 50-60% 1RM
    • Working sets: 5-5-3-3-1-1; work up in weight successively each set
  • Weighted Pullups
    • 5 sets of 5
    • If you don’t have a weighted belt, just hold a dumbbell between your feet.

Conditioning- GODSWOD- “Broseidon”

*Wall jump = pick a spot on the wall a couple feet higher than your full extended reach and leap to that spot

Today’s conditioning GODSWOD is named after the king of the brocean himself, Broseidon. With a mighty trident in hand, Broseidon ruled over the vast oceans with a swole, iron fist, ensuring that all mermaids were always satisfied. He also frequently caused underwater earthquakes after eating bulking meals.

Motivation

  • For those of you who never attended gym cotillion, here’s some tips on proper gym etiquette from Tatro, himself:

5.27.13 SWOD

Warmup

Strength

  • Work up to 3 rep max in hang clean
    • 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 at least 3 minutes rest b/t heavy sets

Conditioning

Motivation

  • 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.

Weekend Posts (5.25.13 ARWOD + 5.26.13 MWOD)

Friends, in order to promote SwoleFIT at EDC Chicago, I will be absent from the blog this weekend. However fear not! Here are this weekend’s posts:

Saturday (5.25.13)- ARWOD

Sunday (5.26.13)- MWOD

  • Get educated on the ill effects that running for long distances as your sole form of exercise, on a consistent basis, can have on your metabolism. Women, especially, have a huge misconception about how to properly lose weight and get a proper physique.
  • Main takeaway: if you know any women whose primary goal is getting a “lean and toned” physique while still maintaining a normal diet, make them aware of this. They should be doing weight training (especially circuit training), not running themselves to death every day in combination with a starvation diet!
  • Check out my 3-day SwoleFIT workout I wrote up for women.

>>> Read this article <<<

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