Tag Archives: fitness

Jun 6 2013

6.7.13 SWOD

Warmup

Strength

Conditioning

Motivation

  • Mazetti preps you to hit the beach in optimal form:
Jun 5 2013

6.6.13 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)

Alright you ingrates, this is the last week of this particular SHOULDAZLEGZABZTRAPZ volume workout, so DO IT TO IT. Pack on that weight, push yourself, and feel that muscle growth. This is our time; you were born for this, so go out there and take it!

Motivation

  • This speech was good enough to pump the motley college crew of Americans up to upset the world champion Russians in their hockey Olympic showdown in 1980. It should more than suffice to pump you bros up to take down some iron.
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)

Jun 2 2013

6.3.13 SWOD

Warmup

Strength

  • Back Squat
    • 2-3 warmup sets @ 50-60% 1RM
    • 5 sets of 5 @ ~80% 1RM

Conditioning

Choose weights appropriate to your strength level. Again, you should not be going to failure until the last round or two (if that), on any of these movements. Substitute lying leg raises for TTB if necessary.

Motivation

  •  Get pumped up this Monday with CJ Fletcher. Unchain yo mind!
May 30 2013

5.31.13 SWOD

Warmup

Strength

  • Close grip bench press
    • 2-3 warmup sets @ 50-60% 1RM
    • Working sets: 5-5-3-3-1-1; work up in weight successively each set
  • Weighted Pullups
    • 5 sets of 5
    • If you don’t have a weighted belt, just hold a dumbbell between your feet.

Conditioning

*Wall jump = pick a spot on the wall a couple feet higher than your full extended reach and leap to that spot

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 28 2013

5.29.13 ARWOD

Recovery

Motivation

  • Here’s a simple, yet comprehensive guide to healthy grocery shopping for a week of swole meals. CHECK IT OUT.
  • This isn’t mentioned in the video, but make sure to add fats to your shopping list as well: i.e. nuts, avocados, olive oil, hummus, natural peanut butter.
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 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.