Tag Archives: exercise

Jul 17 2013

7.18.13 SWOD

Second week of this workout as part of the SwoleFIT Strength Cycle Template. Increase the weights 5-10 lbs from last week.

Warmup– Started from the bottom, now we are lifting heavy weights.

Dynamic + Lower Body Power Accessory

  1. EMOM (Every Minute on the Minute) for 8 minutes, 3 explosive Pause Squats @ 50-60% 1RM
    • Pause Squat = set the pins such that the bar will rest on them when you are at parallel. Pause for a second at the bottom of each squat, then explode upwards.
  2. Barbell Step-ups: 2 sets, 8-10 reps (use a fairly heavy weight here, goal is to improve power)
  3. Romanian Deadlift: 3 sets, 8-12 reps (heavy weight here as well)

Volume (Shoulders + Traps, 3-0-3 tempo, 3 seconds up, 3 seconds down for each lift, use lighter weights to maintain form, 60-90 seconds rest between sets)

  1. Seated Dumbbell Military Press– 4 sets of 8-10 reps
  2. Barbell Shrugs– 4 sets of 8-10 reps
  3. Dumbbell Lateral Raises– 2 sets of 8-10 reps
  4. Dumbbell Reverse Fly’s– 2 sets of 8-10 reps

Ab Circuit- (2 rounds, 8-12 reps): Weighted Sit-Ups, Lying Leg Raise, Barbell Ab Rollers, Dumbbell Side Bends

Motivation- These guys from California Strength are both absurdly strong and hilarious.

Jul 11 2013

7.12.13 SWOD

First workout as part of the New Strength Cycle Template Bench Workoutz.

Warmup– Jump around and stuff

Strength

  • Flat Bench: 8 sets of 3 @~80% 1RM
    • First week of 4-week bench strength cycle, use the same weight for all working sets.
    • Rest should be 60-90 seconds between sets. Choose a weight that you know you can hit (with a little pushing) for all sets.
  • Weighted Pull-ups: 5 x 5, use heavy weight

Conditioning

  • 5 rounds: 8 chin-ups, 12 push-ups, Row 200 Meters*
  • Prescribed rest (b/t rounds): 30-60 seconds

*Sub 30 double unders or 10 burpees for the row if equipment is unavailable

Motivation- Use the forest as your weight room

Jul 10 2013

7.11.13 SWOD

This workout is part of the new SwoleFIT Strength Cycle Template.

Warmup– Hey now, you can be an all star.

Dynamic + Lower Body Power Accessory

  1. EMOM (Every Minute on the Minute) for 8 minutes, 3 explosive Pause Squats @ 50-60% 1RM
    • Pause Squat = set the pins such that the bar will rest on them when you are at parallel. Pause for a second at the bottom of each squat, then explode upwards.
  2. Barbell Step-ups: 2 sets, 8-10 reps (use a fairly heavy weight here, goal is to improve power)
  3. Romanian Deadlift: 3 sets, 8-12 reps (heavy weight here as well)

Volume (Shoulders + Traps, 3-0-3 tempo, 3 seconds up, 3 seconds down for each lift, use lighter weights to maintain form, 60-90 seconds rest between sets)

  1. Seated Dumbbell Military Press– 4 sets of 8-10 reps
  2. Barbell Shrugs– 4 sets of 8-10 reps
  3. Dumbbell Lateral Raises– 2 sets of 8-10 reps
  4. Dumbbell Reverse Fly’s– 2 sets of 8-10 reps

Ab Circuit- (2 rounds, 8-12 reps): Weighted Sit-Ups, Lying Leg Raise, Barbell Ab Rollers, Dumbbell Side Bends

Motivation- Donny Shankle from California Strength is strong like ox. You can be too.

Jul 8 2013

7.9.13 SWOD

Warmup- Follow your dreams. But first, do this.

Dynamic- EMOM (Every Minute On the Minute) for 8 minutes- Flat Bench- 3 explosive reps @ 50-60% 1RM

Volume (3-0-3 tempo: 3 seconds down, 3 seconds up, 60-90 seconds b/t supersets)

Today’s workout marks the start of a new bodybuilding micro-cycle as part of the SwoleFIT strength template. Tempo should be deliberately slowed to increase the amount of time your muscles are under stress. We’ll be using a 3-0-3 tempo: 3 seconds down, 3 seconds up. This slower pace will increase the amount of time your muscles are under tension and should really break down those muscle fibers paving the road for sweet, succulent muscle growth.

Motivation- Check out this video of Drew Brees hitting it hard in the offseason:

Jul 7 2013

7.8.13 SWOD + New SwoleFIT Strength Cycle Template

Attention everyone. I have an urgent, breaking news story. Starting this week will be a slightly modified SwoleFIT template so prepare yourself for MAX GAINZ. Emphasis will be placed on more consistent strength cycles for squat and bench press. Read about the dirty deets here.

Warmup– Uno, dos, tres, cuatro, cinco, cinco, seis

Strength

  • Back Squat: 8 sets of 3 @~80% 1RM
  • First week of 4-week squat strength cycle, use the same weight for all working sets.
  • Rest should be 60-90 seconds between sets. Choose a weight that you know you can hit (with a little pushing) for all sets.

Conditioning

  • 5 rounds: 10 hang power snatch* (95#), 20 sit-ups, 10 push press (95#), 20 reverse lunges (10 each leg- quick/explosive reps, alternate legs, use bodyweight)
  • *Sub hang power cleans for hang power snatches if you aren’t comfortable w/ form.
  • Prescribed rest (b/t rounds): 60-90 seconds

Motivation- Inspirational speech + yoked bros throwing up ridiculous weight = Motivation for today:

Jul 4 2013

7.5.13 SWOD

Warmup– Let this be your warmup, young grasshopper

Strength–

  • Bench Press: work up to a 1RM
  • Weighted Chin-ups: 5-5-3-3-1-1, increase the weight each set and find your “working” 1RM

Conditioning- “Mila” (If you’ve already completed this workout, increase the working weight and try to beat your previous time)

Motivation- Dom. Gym. Curls. Pump. Need I say more? This one’s an oldie but a goodie.

Jul 3 2013

7.4.13 SWOD

Warmup- Keep it secret, keep it swole.

Dynamic- EMOM for 8 minutes (EMOM = Every Minute On the Minute), 3 Explosive Deadlifts@ ~50% 1RM

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

Last week of this bodybuilding micro-cycle so pack on the weight, get the MEGAPUMPFEELS© and celebrate the birth of this great country.

Motivation- What is freedom? See below:

20130703-192158.jpg

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- “Alpha Force 69”

Same conditioning workout as 4.26.13. I liked it so much I’m giving it a name. What is the Alpha Force and why am I specifying sector 69? The answer will come to you if you do the workout.

Motivation

  • Glimpse a day of training in the life of pro surfer Anastasia Ashley as she tones her glutes among other things. CHYEUUHH BOIII.