8.2.13 SWOD

WarmupStoke the embers


  • Bench Press: Find your 1 rep max


  • “10 down- PullupsBurpees
    • 10 Pullups, 10 burpees, 9 pullups, 9 burpees, 8 pullups, 8 burpees, etc. …. 1 pullup, 1 burpee
  • Rest as little as possible between rounds

Motivation- Document your results via the selfie. Aka the Swelfie. Dom shows you how.

6.11.13 SWOD



  • 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.


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.


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

4.23.13 SWOD



  • 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.
    • Rest 45 seconds between sets

Volume (add 5-10 lbs to weights used from workout last week)

So the only modification from the workout last week was increasing the number of sets on the last two supersets. I’m going to plan on changing volume workouts up ever three weeks. Some consistency is beneficial, just make sure to increase the weights by 5-10 lbs on each movement.

Again, rest 60-90 seconds between supersets and choose moderately heavy weights while still maintaining perfect form.


  • Comin’ atcha again with another classic from BroScienceLife, indubitably the best Youtube channel besides “Life According to Jimmy.”