Tag Archives: exercise

Jun 13 2013

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- “Portman”

Jun 12 2013

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.

 

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 6 2013

6.7.13 SWOD

Warmup

Strength

Conditioning

Motivation

  • Mazetti preps you to hit the beach in optimal form:
May 29 2013

5.30.13 SWOD

Warmup

Dynamic

  • EMOM for 8 minutes (EMOM = Every Minute On the Minute)
    • 3 Deadlifts @ 50-60% 1RM
    • Make these reps extremely explosive, release the weight completely between every rep.

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

Third week of this movement combination for SHOULDAZ, TRAPZ, LEGZ, AND ABZ. Lower the reps from last week. Also, add 5-10 (heck maybe 15 or 20) lbs to weights used last week. I decided to add an additional set to each of the first three supersets for additional volume (and accompanying growth). Push yoself here– hit all those reps and get a prime pump going.

Motivation

  • This gym is nuts. It’s essentially a training center for ninja assassins.
May 27 2013

5.28.13 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 third week of this combination of movements for the volume workout. Increase all weights 5-10 lbs and lower the reps as outlined above. If you still have some extra gas in the tank on your last set, continue repping out the weight until you are at near failure.

Motivation

  • Australian rules football is a pretty crazy sport— clearly these guys have phenomenal strength and endurance. Check out the highlights clip below:
May 26 2013

5.27.13 SWOD

Warmup

Strength

  • Work up to 3 rep max in hang clean
    • Here’s how I “work up” to my 3 rep max (on a good day):
      • 3×3 @ 135 lbs (warmup sets)
      • 1×3 @ 165 lbs
      • 1×3 @ 185 lbs
      • 1×3 @ 205 lbs
      • 1×3 @ 225 lbs
    • Take at least 3 minutes rest b/t heavy sets

Conditioning

Motivation

  • Check out this video of one of powerlifting’s greats: Ed Coan. Note his fluidity and near perfect biomechanics completing these super heavy lifts. Also note, the inspiring 80’s montage music. Beast mode.
May 16 2013

5.17.13 SWOD

Warmup

Strength

  • Floor Press
    • 3 warmup sets @ 50-60% 1RM (flat bench
    • 5 working sets of 5 @ 70-80% 1RM (flat bench)
    • Rest at least 3 minutes between working sets
  • Weighted Pullups
    • 5 sets of 5, choose a fairly heavy weight, but do not go to failure
    • If you don’t have a weighted belt, just hold a dumbbell between your feet.

If floor press is a new movement to you, work on form and don’t go up too high in weight. Take the barbell down until your elbows initiate contact with the ground. Due to the reduced range of motion, floor press is a much easier exercise on your shoulder joint than flat bench. If you ever find yourself w/ shoulder pain or more limited range of motion, try switching up to this.

Conditioning

Conditioning workout should get you that quintessential pump to get your Friday GOIN’. Push yourself and get your heart rate going. More importantly, choose weights and take enough rest between circuits such that you aren’t failing mid-set on any of these exercises.

Motivation

  • Calves too small? Take a nice prescription sized dose of some Dom Mazetti