6.4.13 SWOD



  • 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)


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

5.10.13 SWOD



  • Close Grip Bench Press
    • 3 warmup sets, 5 reps @ ~50-60% 1RM (normal grip flat bench)
    • 5 working sets, 5 reps @ ~70-80% 1RM
  • Pendlay Rows- 5 sets of 5 reps
    • Alright SwoleFIT brothers, let’s pull some heavy weight today. Maintain form, keep a neutral spine, and do work.
    • Watch this (slightly bizarre) video on what it means to maintain a neutral spine. Remember, posture is paramount!

Conditioning, BROADSWOD- “Alba”

First, there were GODSWODS, honoring the great mythological male deities. Now, I present to you, BROADSWODS, honoring the most sizzling smokes of the modern era. I know you’re thinking two things right now– 1) ‘F*ck yes, Konrad’ , 2) ‘How do you come up with this brilliance? Short answer: SwoleFIT.

Today, we honor a modern classic- Jessica Alba. Let’s be honest, who hasn’t had a crush on this girl? Let’s recall her timeless performances in Fantastic Four as Sue Storm (I believe her super power was looking incredibly hot in a skintight jumpsuit) and Good Luck Chuck, where she plays a selfless, penguin loving 10/10 who ends up falling hopelessly in love with Dane “my jokes are no longer funny” Cook. Yes, Jessica, today SwoleFIT salutes you and dedicates this sick chest/back/bicep/tricep pump to you. If you’re reading this, hollaback girl.


  • Searched “Jessica Alba montage” on Youtube, and this is what happened. Thanks for sharing, “BKSwagRapper.” I can only assume the “BK” stands for Burger King. Righteous. And remember boys, tuck it up.