Tag Archives: chest

Jun 27 2013

6.28.13 SWOD

Warmup

Strength

  • Flat Bench- 2-2-2-2-2, heavy weight– work up to a 2 rep max here
  • Pendlay Rows– 4-4-4-4-4, heavy weight but don’t go to absolute failure

Conditioning

Same conditioning workout as 4.26.13.

Jun 17 2013

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.
Jun 10 2013

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:
Jun 3 2013

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. Start priming for the peak of summer; this is when the hard work really starts to pay off. Comments like, “Dang brah, have you been working out,” “Broheme, you are huge,” and “Are you doing protein or something now, man?” validate that this is working. (Note that 80-90% of comments about your increased musculature will originate from other males)

May 23 2013

5.24.13 SWOD

Warmup

Strength

  • Bench Press
    • 2-3 warmup sets of 3 @ 50-60% 1RM
    • Working sets:  5-5-3-2-1, work up in each weight successively each set
  • Pendlay Rows
    • 3-3-3-3-3 (aka 5 sets of 3- go heavy)
  • Standing Barbell Curls
    • 3-3-3-3-3 (go heavy on this one too, make sure to maintain form and keep a static back)

Conditioning

  • “10 down- Pullups, Burpees”
    • 10 Pullups, 10 burpees, 9 pullups, 9 burpees, 8 pullups, 8 burpees, etc. …. 1 pullup, 1 burpee
  • Prescribed rest (b/t sets): 30-60 seconds

Push yourself through this conditioning workout; it may sound easy but trust me it’s pretty challenging. This Friday’s workout will push you to the limit, get you in gear to take on the weekend. Use bands/assistance on the pullups as needed to maintain form and prevent flailing.

Motivation

  • If you need a spot for your workout, look no further for advice than good ol Dom.
May 20 2013

5.21.13 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)


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.

May 6 2013

5.7.13 SWOD

Warmup

Dynamic

  • Dumbbell Bench- 8 sets of 3 explosive reps @ 50-60% 1RM
  • If you’re not sure of your dumbbell 1RM, just choose a weight that is fairly easy to do and allows you to work on movement control and explosiveness.

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

This is the last week we’ll use this workout for volume day; we’ll be switching it up the movements next week to change it up, keep the muscles guessing.

 Motivation

  • Arnold cruises around the town, comments on everything he sees to hilarious effect.
Apr 12 2013

4.12.13 SWOD

Strength

  • Flat Bench Press
    • 3 warmup sets, 5 reps each @ 50% 1RM
    • 3 working sets, 5 reps each @ 80% 1RM (rest 3-4 minutes between working sets)
  • Bent over Barbell Row– 5 sets of 5, choose a relatively heavy weight but don’t go to failure. Rest 3-4 minutes between sets.

Conditioning

Sub jumping jacks for DU if you don’t gots a jumpy rope. Seriously though, just buy a jump rope.

Post times of conditioning workout to comments.

This is pretty much the ideal Friday workout.

Mar 29 2013

3.29.13 SWOD

Strength

  • Work up to a 5 rep max in Bench Press
  • Do 5 sets of 5 Pendlay rows (fairly heavy but do NOT go to failure)
  • Take 3-4 minutes rest b/t sets to allow for full recovery

Conditioning

If you don’t have a jump rope, sub a 150 m run. If you can’t run, do 30 jumping jacks. If jumping jacks aren’t your thing, high five yourself 20 times consecutively while skipping around the gym.

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