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:
Same volume workout as last week, yo. Increase all weights 5-10 lbs. Maintain perfect form, feel that pump, get awesomed out. If you are feeling extra confident, practice your bodybuilding poses. These are great to whip out while in the classroom, at a meeting, or if you just need to brighten someone else’s day in general.
This video is great– these bros are just trying to get their workout on in public, and for some reason, people are scared, grossed out, and generally have adverse reactions. What a society we live in, huh?
This will be the final week we do this particular volume workout so make it count! Push yourself to the limit here, and make those weights pretty heavy. If you’ve got some extra fuel left in the tank on the third set of each exercise, keep pumping it up until you’ve given all you can give. 12 reps? FEELS REAL GOOD.
Prison is meant to be a place of social rehabilitation. Here’s a video of a prison powerlifting competition. It’s amazing that the simple act of moving around heavy objects can help re-direct the internal aggression of a lot of these inmates and really add a positive aspect to their lives.
Here’s a couple awesome quotes from the video:
“Right now I feel powerful, I feel positive, and I don’t feel that there’s anyone in this prison in any weight class who can outlift me on any given day.”
“A year and a half ago, the rivalry between the whites and blacks… was pretty bad. And this time they’re rooting for each other. They want everybody to succeed.”
Focus especially on shoulder mobility and hip mobility
EMOM for 7 minutes (Every minute on the minute)- 3power snatch @ 50-60% 1RM
Today is a good day to work on snatch technique if you are new to the movement. Stick to a very light weight (I’m talking just the bar), and take a video of yourself to verify form.
Keep in mind, snatch is an EXTREMELY DIFFICULT, extremely complex movement, probably the hardest weightlifting movement to master. Olympic weightlifters spend their entire lives trying to perfect this movement
Today’s workout is the same as last week’s, just lowered the reps. Increase weights by at least 5-10 lbs from last week. You should be getting stronger and bigger already if you’ve been keeping up with the workouts and eating well.
Here’s my 6 week progress pics (#DATINSTAGRAM). I’ve gone from 205 lbs to 197 lbs, but have maintained/added some muscle mass on my traps, chest, upper back, and arms. I’ll do a more comprehensive progress article in a few weeks.
(Spring Break 2k13)
(6 weeks in)
It’s been pretty crazy so far to see the actual physical results I along with my friends have been getting from this program.
CJ Fletcher’s nickname is the “strongest man you’ve never heard of.” He’s also batshit insane (in a good way), and this video should help you pull your head out of your ass and train like there’s no tomorrow:
As a corollary, I do believe there is such a thing as overtraining, which is why I’ve gone to such great lengths to devise this whole workout template. Regardless, this video still revs you up.
All lifts are the same as last week’s volume workouts; only change is a decrease in the number of reps. Continue to add weight to the exercises. Rest 60-90 seconds between supersets to maximize hypertrophy.
Post weights to comments.
This montage of sick clips from the movie “Pumping Iron” set to some BROOTAL Metal should get you out of bed.
If you haven’t seen this 1970’s documentary depicting bodybuilding in its Muscle Beach glory days and starring the man himself, you need to watch the whole thing. Which, thanks to the interwebs, is all on youtube.