5.3.13 SWOD



  • 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 GODDESSWOD- “Aphrodite”

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.

This Friday’s conditioning workout is named for the monumentally beautiful and seductive goddess, Aphrodite. Aphrodite was one of the only true 10’s in history (besides Ariel from the Little Mermaid)– hence all the reps are 10 today. She is the goddess of love, desire, and beauty thus it comes as no surprise that all the other gods atop Mount Olympus would get fully torqued every time she walked around. And get this, she had a “magical girdle” that “compelled anyone she wished to desire her.” It’s essentially the equivalent of Cupid in jock strap form, and I need to get my hands on one. For now, these will do.

Post times and weights to comments.


  • Two things: first, I saw Pain and Gain last night, and it was extremely entertaining, unpredictable, and flat out ridiculous. If you haven’t seen it yet, I highly recommend you do. I won’t give away details, but the fact that its based on a true story is kind of mind boggling. 
  • I also discovered that Marky Mark Wahlberg sells his own line of supplements through GNC called “Marked.” I checked out his pre-workout, and the formulation honestly looks like one of the best I’ve seen out there (contains creatine monohydrate, beta alanine, some caffeine, and BCAA’s and is ‘banned substance free’). So I bought it; about to down my first 20 scoops right now, WISH ME LUCK:
  • UPDATE: Marked may be one of my favorite pre-workouts I’ve ever done. Gave me a noticeable boost in power output, increased my mental focus, and did not have any sort of crash. I’ll keep using it and see if it continues to deliver.

3.26.13 SWOD


  • Flat bench- 8 sets of 3 EXPLOSIVE reps (50% of 1 rep max, 45 seconds b/t sets)
  • For proper bench technique, watch this video.


For those of you wondering, yes those are curls integrated into this SWOD. There is absolutely no reason you can’t and shouldn’t include isolation movements in your circuit workouts. They still get your heart rate going in addition to the main benefit of giving your biceps a SICK PUMP.

Also, 50% of your 1 rep max is supposed to feel VERY LIGHT. You want to lower the bar in a controlled manner down to your chest then EXPLOOOODE up with all your force as fast as possible. This trains your fast twitch fibers which in turn will lead to long term strength gains. Think about it– when you max out, you are pushing as hard and fast as possible, even if the bar doesn’t move that fast. #broscience

Post times of conditioning workout to comments.


  • Speaking of SICK PUMP, today’s motivation is a classic brought to you by the behemoth of bodybuilding himself, ARNOLD. Listen closely to what he says, and take it to heart as you move forward in your training. Nothing feels better than THE PUMP.

3.25.13 SWOD


  • 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)
  • Take 3-4 minutes rest b/t sets to allow for full recovery


  • 5 rounds- 8 Thruster (115#), 20 sit-ups, 8 SDHP (Sumo Deadlift High Pull) (115#), 30 DU (Double Unders)
  • Prescribed Rest (b/t rounds): 60 seconds

Adjust thruster/SDHP weight as necessary for strength level. If unable to do double unders, sub 60 single unders (basically normal jump rope). If you don’t have a jump rope, do 30 jumping jacks. As much as possible, try to rest only during prescribed rest intervals.

Post times of conditioning workout to comments.


  • Today’s motivation is brought to you by Garrett, a 23 year old who doesn’t let down syndrome get in the way of pursuing his passion: MMA. I’m being serious, this is actually really inspirational. (That’s not Garrett in the still shot below if you were wondering…)