6.18.13 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. Add 5 lbs to the weight from last week.

Volume

Same swole song, different verse. Hit this bodybuilding workout hard on the second week of the ‘micro-cycle’, amp the weights up by 5-10 lbs each. Maintain your form, feel that deluge of blood in your muscleveins (one word, it’s a real word).

Motivation

  • Make some time to watch “Pumping Iron”– an hour and a half documentary chronicling bodybuilding in the glory days of the 1970’s. Arnold is the star of the show, providing entertainment, inspiration, and hilarity.

6.17.13 SWOD

Warmup

Strength

  • Back Squat
    • 2-3 warmup sets @ 50-60% 1RM
    • 5 sets of 3 @ ~85-90% 1RM

Conditioning

Use the same weight (as appropriate to your strength level) for the deadlifts and power cleans. Deadlifts should be fast and relatively easy, but maintain good form and engage your muscles as if you were pulling heavy.

Motivation

  • This video montage showing some of history’s greatest recorded displays of strength should get your mind in the right place for Monday’s swole sesh:

Weekend Posts (6.14.13 ARWOD + 6.15.13 MWOD)

Saturday (6/15/13) Recovery

Sunday (6/16/13) Mental Work

  • Watch this video that explains how myostatin levels are linked to muscular growth potential (aka how people are genetically predisposed to gaining muscle)

Also, Happy Father’s Day to all those #SwoleDADs out there in the world! Check out this father-son duo smashing iron together and competing for Mr. America title in their respective age classes. This will be me and my son one day.

6.14.13 SWOD

Warmup

Strength

Use heavy weight for both lifts; hit all the reps and maintain good form. For weighted dips, use a belt or hold a dumbbell between your feet.

Conditioning BROADSWOD- “Portman”

This BROADSWOAD is named for the quintessential romcom brunette, Natalie Portman. Her stunning performance and unparalleled beauty as Queen Amidala in Star Wars: Episode I made it clear she was there to stay in the Hollywood spotlight. Her performance in Black Swan is probably one of the greatest in the history of film, especially that one scene with Mila Kunis.

Motivation

  • Natalie’s apperance on “Between Two Ferns” is a classic:

6.13.13 SWOD

Warmup

Dynamic

  • EMOM for 8 minutes (EMOM = Every Minute On the Minute)
    • 2 Jump Squats, 2 Explosive Deadlifts @ ~50%1RM
    • For jump squats, start from a full squat position and explode as high as possible on each jump. Pause after each rep for both exercises.

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

Do you want to get big? Tryna get swole? Interested in becoming a beefcake? Look no further than this brand spankin’ new SHOULDALEGZTRAPZABZ workout to get the people goin’.

Motivation

  • Today’s motivation is actually some very practical, useful advice from Kelly Starett. Apply these movement principles to your deadlift to optimize performance/ most efficiently create torque with your body.

 

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: