Tag Archives: funny

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
May 15 2013

5.16.13 SWOD

Warmup

Dynamic

  • EMOM for 7 minutes (EMOM = Every Minute On the Minute)

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

This week marks the start of a new series of movements for the shoulders/traps/legs/abs volume workout. Just like Tuesday’s workout, choose lighter weights for this week. Focus on stressing the muscle and maintaining perfect form! We’ll continue to work up in weight over the coming three weeks; no need to get ahead of yourself.

Motivation

  • SwoleFIT brother, Glenn from Kansas City sent me this link. It is perhaps one of the greatest, most underappreciated feats of strength of all time. 
  • Today we salute you, Mr. Steve Schmidt. Sure no one knows what this lift is, nor what purpose it serves. But you still nailed your attempt and inspired the world.
May 13 2013

5.14.13 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.

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

Today’s volume workout marks the start of another 4-week cycle on a slightly different set of movements. However, the main principles and movement juxtapositions are the same. VERY IMPORTANT– choose lower, easier weights this week and we’ll continue to work up to heavier weights over the next three weeks.

Motivation

  • CT Fletcher at it again
May 9 2013

5.10.13 SWOD

Warmup

Strength

  • Close Grip Bench Press
    • 3 warmup sets, 5 reps @ ~50-60% 1RM (normal grip flat bench)
    • 5 working sets, 5 reps @ ~70-80% 1RM
  • Pendlay Rows- 5 sets of 5 reps
    • Alright SwoleFIT brothers, let’s pull some heavy weight today. Maintain form, keep a neutral spine, and do work.

Conditioning

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.
May 2 2013

5.3.13 SWOD

Warmup

Strength

  • Incline Bench
    • 3 warmup sets, 5 reps each @ 50% 1RM
    • 5 working sets, 5 reps each @ ~70% Flat Bench 1RM
  • Weighted Chin-Ups: 5 sets of 3, heavy weight, but don’t go to absolute failure
    • If you don’t have a belt for weighted movements, you can just grab a dumbbell between your feet.
  • For both of these exercises, rest around 3 minutes between working sets.

Conditioning

Choose weights on the strength portion where YOU KNOW you can hit every rep, every set. Modify conditioning weights as appropriate to your strength level.

Post times and weights to comments.

Apr 28 2013

4.29.13 SWOD

Warmup

Strength

  • Deadlift– work up to a 3RM
  • Here’s how I work up to a 3RM: 135 x 3, 225 x 3, 275 x 3, 325 x 3, 375 x 3, 405 x 3, 700* x 3
  • Remember to take at least 3 minutes rest between heavy sets.

Conditioning

Choose weights appropriate to your strength level– you should NOT be going to failure, esp. during the early rounds, with the weight you choose.