Tag Archives: powerlifting

Jul 4 2013

7.5.13 SWOD

Warmup– Let this be your warmup, young grasshopper

Strength–

  • Bench Press: work up to a 1RM
  • Weighted Chin-ups: 5-5-3-3-1-1, increase the weight each set and find your “working” 1RM

Conditioning- “Mila” (If you’ve already completed this workout, increase the working weight and try to beat your previous time)

Motivation- Dom. Gym. Curls. Pump. Need I say more? This one’s an oldie but a goodie.

Jul 3 2013

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)

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:

20130703-192158.jpg

Jul 1 2013

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

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.
Jun 29 2013

Weekend Posts (6.29.13 ARWOD + 6.30.13 MWOD)

Saturday (6/29/13) Recovery

Sit all day? Try this stretch to regain hip/lower back/shoulder mobility.

Sunday (6/30/13) Mental Work

  • Check out this great article from the blog “High Existence,” giving a high level overview of the different levels of meditation.
  • Meditation is a very powerful tool to enhance our training as well as our everyday existence.

 

Jun 27 2013

6.28.13 SWOD

Warmup

Strength

  • Flat Bench- 2-2-2-2-2, heavy weight– work up to a 2 rep max here
  • Pendlay Rows– 4-4-4-4-4, heavy weight but don’t go to absolute failure

Conditioning

Same conditioning workout as 4.26.13.

Jun 26 2013

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)

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.

Jun 24 2013

6.25.13 SWOD

Warmup

Dynamic

  • EMOM for 8 minutes- Flat Bench– 3 reps @ 50-60% 1RM

Volume

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.