Tag Archives: nutrition

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.

Apr 21 2013

4.22.13 SWOD

Warmup

  • Standard SwoleFIT Warmup
  • Make sure to emphasize hip mobility movements and wrist mobility movements before performing this workout.

Strength

  • Front Squat– Work up to a 3 rep max
    • Brothers (and sisters) of swole, here’s how I work up to my 3 rep max:
      • 1×3 @ 135#, 185#, 205#, 225#, 245#, 265#
    • Take 3-4 minutes rest between heavy sets.
  • Strict Press (do it with an olympic barbell like a normal person)- 5 sets of 5 @ ~80% 1RM
    • Choose a fairly heavy weight that you know you can hit all 5 sets of 5 reps on.
    • As much as possible, isolate this movement to your upper body. This is NOT a push press; don’t use your legs.

Conditioning- “Apollo”

  • 5 rounds- 8 deadlifts (225#), 20 reverse crunch, 10 dumbbell snatch (5 each hand, alternate each rep), 15 bodyweight squats
  • Prescribed rest (b/t rounds): 60-90 seconds

Choose weights appropriate to your strength level. Focus on maintaining form throughout the circuit; do NOT choose a weight that will take you to absolute failure esp. on the deadlifts.

Apr 17 2013

4.18.13 SWOD

Dynamic

  • Box Squats– 8 sets of 3 explosive reps @ 50-60% 1RM
    • Rest 1 minute between sets

Volume

The second volume workout of this week will hit the shoulders, traps, and abs pretty hard. Again, choose weights heavy enough to stress the muscles but focus on maintaining form. Rest periods between supersets should be 60-90 seconds for max hypertrophy.

Apr 14 2013

4.15.13 SWOD

Warmup

Strength

  • Work up to 3 rep max in power clean (sub hang clean if you don’t have bumper plates/ don’t feel comfortable doing power clean in your gym)
    • 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 3-4 minutes rest b/t sets to allow for full recovery

Conditioning- “Prometheus”

  • 5 rounds- 8 Thruster (115#), 20 sit-ups, 8 SDHP (Sumo Deadlift High Pull) (115#), 20 DU (Double Unders)
  • Prescribed Rest (b/t rounds): 60-90 seconds

Use a weight appropriate to your strength level for the thrusters and SDHP’s. Sub jumping jacks for the DU’s if you don’t have a jump rope. As much as possible, rest only during the prescribed rest interval.

Post times of “Prometheus” to comments.

Motivation

  • Any time you think are strong or big, think again. You’re human, therefore you’re not a titan, therefore you aren’t. That’s Prometheus below.

Apr 14 2013

4.14.13 MWOD

For those new readers of the blog, MWOD = Mental Workout Of the Day

Rest Day (Physical)

If your muscles are a flower, then this rest day is the equivalent of a light rainfall. It nourishes and provides valuable fuel for regeneration.

Mental Work

One of my brothers in swole showed me this site yesterday; it really helps bridge the gap of understanding between nutritional science and practical application.

>>> http://examine.com/ <<<