Recovery– The funk soul brother, stretch it out now
Motivation- This has all happened to us at some point. My advice? Own it like a man, sprint into the distance, and start practicing your explosive hip thrusts.
Tag Archives: funny
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:
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)
- [Superset 1- Legs/Shoulders] 4 sets, 6-8 reps
- [Superset 2- Legs/Traps] 4 sets, 8-12 reps
- [Superset 3- Shoulders/Traps] 3 sets, 8-12 reps
- Dumbbell Reverse Fly (on incline bench)
- Dumbbell Farmer’s Walk (30 seconds/set)
- [Superset 4- Abs] 3 sets, 8-12 reps
- Cable Crunch
- Lying Leg Raise
- Barbell Ab Rollers (can also be done with ab wheel if you have one)
- Dumbbell Side Bends
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:
7.2.13 SWOD
Warmup- This is the warmup for champions
Dynamic- EMOM for 8 minutes- Flat Bench- 3 reps @ 50-60% 1RM (add 5 lbs from last week, 6.24)
Volume
- [Superset 1- Chest/Back] 4 sets, 6-8 reps
- Incline Bench Press
- Chin-ups (use assistance if needed to maintain form)
- [Superset 2- Chest/Back] 4 sets, 8-12 reps
- [Superset 3- Biceps/Triceps] 4 sets, 6-8 reps
- [Superset 4- Biceps/Triceps] 4 sets, 8-12 reps
Last week of this bodybuilding micro-cycle, DON’T LEAVE ANY GASOLINA EN EL TANQUE!! Next week will be the start of a more structured strength template to accompany the bodybuilding micro-cycle, so prepare yourselves for greatness.
Motivation
- Channel the pure energy of these bodybuilders throwing up massive iron and downing insane quantities of brown rice, broccoli, and chicken.
6.27.13 SWOD
Warmup
Dynamic
- EMOM for 8 minutes (EMOM = Every Minute On the Minute)
- 3 Explosive Box Squats @ ~50-60% Back Squat 1RM
Volume (Rest periods should be 60-90 seconds b/t supersets)
- [Superset 1- Legs/Shoulders] 4 sets, 6-8 reps
- [Superset 2- Legs/Traps] 4 sets, 8-12 reps
- [Superset 3- Shoulders/Traps] 3 sets, 8-12 reps
- Dumbbell Reverse Fly (on incline bench)
- Dumbbell Farmer’s Walk (30 seconds/set)
- [Superset 4- Abs] 3 sets, 8-12 reps
- Cable Crunch
- Lying Leg Raise
- Barbell Ab Rollers (can also be done with ab wheel if you have one)
- Dumbbell Side Bends
Third week of this bodybuilding micro-cycle– you should be feeling both hot and big at this point. As Aristotle once said, “If you got it, flaunt it homie.” Ipso facto (that’s Latin), don’t let those muscle pythons sit in their cage wasting away. Head directly to the beach after this workout and proceed to BARK&FLEX at as many randos as possible.
Motivation
- A montage of Arnold flexing in front of thousands of screaming fans and training with the Terminator theme playing in the background? SIGN ME UP.
6.25.13 SWOD
Warmup
Dynamic
- EMOM for 8 minutes- Flat Bench– 3 reps @ 50-60% 1RM
Volume
- [Superset 1- Chest/Back] 4 sets, 6-8 reps
- Incline Bench Press
- Chin-ups (use assistance if needed to maintain form)
- [Superset 2- Chest/Back] 4 sets, 8-12 reps
- [Superset 3- Biceps/Triceps] 4 sets, 6-8 reps
- [Superset 4- Biceps/Triceps] 4 sets, 8-12 reps
For the third week of this bodybuilding micro-cycle, decrease the reps and add on that weight. Push yourself to the limit and learn to tolerate the burning sensation as your muscles are broken down. In the words of a famous movie quote, “If you build it, they will come.” “It” of course refers to muscles and “they” refers to ladies. Science people.
6.20.13 SWOD
Warmup
Dynamic
- EMOM for 8 minutes (EMOM = Every Minute On the Minute)
- 3 Explosive Deadlifts @ ~50-60% 1RM
Volume (Rest periods should be 60-90 seconds b/t supersets)
- [Superset 1- Legs/Shoulders] 4 sets, 8-12 reps
- [Superset 2- Legs/Traps] 4 sets, 12-15 reps
- [Superset 3- Shoulders/Traps] 3 sets, 12-15 reps
- Dumbbell Reverse Fly (on incline bench)
- Dumbbell Farmer’s Walk (30 seconds/set)
- [Superset 4- Abs] 3 sets, 8-12 reps
- Cable Crunch
- Lying Leg Raise
- Barbell Ab Rollers (can also be done with ab wheel if you have one)
- Dumbbell Side Bends
Second week of this specific workout for the bodybuilding “micro-cycle.” Add some weight, keep that form perfect, and watch as your muscles, similar to a Chia Pet, blossom into the house decorations they were meant to be.
Motivation
- The same young man who challenged the world with the monumental question, “Do you even lift?” returns for a second round of interrogation. This time, he targets the female population, inquiring, “Do you even squat?”
6.17.13 SWOD
Warmup
Strength
- Back Squat
- 2-3 warmup sets @ 50-60% 1RM
- 5 sets of 3 @ ~85-90% 1RM
Conditioning
- 5 rounds- 10 Deadlifts (135#), 10 Hang Cleans (135#), 20 V-Situps, 20 Kettlebell/Dumbbell swings (45#)
- Recommended rest (b/t rounds): 60-90 seconds
Use the same weight (as appropriate to your strength level) for the deadlifts and power cleans. Deadlifts should be fast and relatively easy, but maintain good form and engage your muscles as if you were pulling heavy.
Motivation
- This video montage showing some of history’s greatest recorded displays of strength should get your mind in the right place for Monday’s swole sesh:
6.14.13 SWOD
Warmup
Strength
- Weighted Dips– 5 x 5
- Split Stance Rows (from pins)- 5 x 5
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”
- 5 rounds- 5 side-to-side chin-ups (1 side = 1 rep), 10 Plyo Push-ups, 15 straight bar curls (5 lower range movement, 5 upper range, 5 full range), 20 Double Unders
- Recommended rest (b/t rounds)- 30-60 seconds
6.12.13 ARWOD
Recovery
Motivation
- Kid drops cymbal and recovers like a champ. Skip to 1:05 to get to the good stuff:
SwoleFIT 