Jun 16 2013

6.17.13 SWOD

Warmup

One for the money, two for the bros.

Strength

Back Squat
- 2-3 warmup sets @ 50-60% 1RM
- 5 sets of 3 @ ~85-90% 1RM

Conditioning

5 rounds- 10 Deadlifts (135#), 10 Hang Cleans (135#), 20 V-Situps, 20 Kettlebell/Dumbbell swings (45#)
Recommended rest (b/t rounds): 60-90 seconds

Use the same weight (as appropriate to your strength level) for the deadlifts and power cleans. Deadlifts should be fast and relatively easy, but maintain good form and engage your muscles as if you were pulling heavy.

Motivation

This video montage showing some of history’s greatest recorded displays of strength should get your mind in the right place for Monday’s swole sesh:

Jun 14 2013

Weekend Posts (6.14.13 ARWOD + 6.15.13 MWOD)

Saturday (6/15/13) Recovery

Yoga + Mobilization + Cardio = YOGILIZARDIO

Sunday (6/16/13) Mental Work

Watch this video that explains how myostatin levels are linked to muscular growth potential (aka how people are genetically predisposed to gaining muscle)

Also, Happy Father’s Day to all those #SwoleDADs out there in the world! Check out this father-son duo smashing iron together and competing for Mr. America title in their respective age classes.

Jun 10 2013

6.11.13 SWOD

Warmup

THE warmup routine

Dynamic

EMOM for 8 minutes- Flat Bench– 3 reps @ 50-60% 1RM
- This weight should be fairly easy. Slowly lowering the bar to your chest, pause briefly at the bottom, and explode with full force/velocity on the way back up.

Volume

[Superset 1- Chest/Back] 4 sets, 8-12 reps
- Incline Bench Press
- Chin-ups (use assistance if needed to maintain form)
[Superset 2- Chest/Back] 4 sets, 12-15 reps
- Dumbbell Bench Press
- One-Arm Dumbbell Row
[Superset 3- Biceps/Triceps] 3 sets, 8-12 reps
- Standing Alternating Dumbbell Curl
- Close Grip Bench Press
[Superset 4- Biceps/Triceps] 3 sets, 12-15 reps
- Single arm dumbbell concentration curls
- Tricep rope pulldowns

Another four weeks, another NEW VOLUME WORKOUT! Use this week to take the weights back down a notch; focus on form and do not go to failure. I’m programming such that every four weeks starts a new “micro-cycle” with these bodybuilding volume workouts.

Motivation

Dom shows how to properly carry oneself within the sacred realm of the locker room:

Jun 7 2013

Weekend Posts (6.8.13 ARWOD + 6.9.13 MWOD)

Saturday (6/8/13) Recovery

Optional cardio + Foam rolling + Broga/Brobility
Become a supple leopard— if you have the dispensable income, I highly recommend purchasing this book. The information contained is worth many, many times over $34.

Sunday (6/9/13) Mental Work

Read this article by Joe DeFranco entitled “Strong Mind, Stronger Body: Lessons from a Warehouse Gym.” Gives some great insight to the mental grit that is required to develop true physical strength.

Jun 6 2013

6.7.13 SWOD

Warmup

If you are a good boy, you will do this

Strength

Incline bench– 5 sets of 5 @ ~70% Flat Bench 1RM

Conditioning

5 rounds- 7 chin-ups, 8 HR (Hand-Release) Push-ups, 9 alternating dumbbell curls, 10 close grip push-ups
Prescribed Rest (b/t rounds): 30-60 seconds

Motivation

Mazetti preps you to hit the beach in optimal form:

Jun 5 2013

6.6.13 SWOD

Warmup

Wikipedia said you should do this.

Dynamic

EMOM for 8 minutes (EMOM = Every Minute On the Minute)
- 3 Deadlifts @ 50-60% 1RM
- Make these reps extremely explosive, release the weight completely between every rep.

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

[Superset 1- Legs/Shoulders] 4 sets, 6-8 reps
- Front Squat
- Seated Arnold Press

[Superset 2- Legs/Traps] 4 sets, 8-12 reps
- Dumbbell Split Squat
- Dumbbell Shrugs

[Superset 3- Shoulders/Traps] 4 sets, 8-12 reps
- Cable Seated Lateral Raises
- Dumbbell Upright Rows

[Superset 4- Abs] 3 sets, 8-12 reps
- Weighted Sit-Ups (put plate behind your head)
- Lying Leg Raise
- Barbell Ab Rollers (can also be done with ab wheel if you have one)
- Russian Twists

Alright you ingrates, this is the last week of this particular SHOULDAZLEGZABZTRAPZ volume workout, so DO IT TO IT. Pack on that weight, push yourself, and feel that muscle growth. This is our time; you were born for this, so go out there and take it!

Motivation

This speech was good enough to pump the motley college crew of Americans up to upset the world champion Russians in their hockey Olympic showdown in 1980. It should more than suffice to pump you bros up to take down some iron.

Jun 3 2013

6.4.13 SWOD

Warmup

Get the fire started with this little diddly.

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.
- Bump the weight up 5 lbs from last week’s dynamic weight.

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

[Superset 1- Chest/Back] 4 sets, 6-8 reps
- Flat Bench Press
- Strict Pull-ups (use assistance if needed to hit all reps)
[Superset 2- Chest/Back] 4 sets, 8-12 reps
- Incline Dumbbell Chest Fly
- Bent Over Two Arm Long Bar Row
[Superset 3- Biceps/Triceps] 4 sets, 6-8 reps
- Standing Olympic Barbell Curl
- Dumbbell Tricep Extension (Behind Head)
[Superset 4- Biceps/Triceps] 4 sets, 8-12 reps
- Single arm dumbbell concentration curls
- Tricep rope pushdown

This is the last week of this particular combination of movements. Push it to the limit and max out that pump potential. Start priming for the peak of summer; this is when the hard work really starts to pay off. Comments like, “Dang brah, have you been working out,” “Broheme, you are huge,” and “Are you doing protein or something now, man?” validate that this is working. (Note that 80-90% of comments about your increased musculature will originate from other males)

Jun 2 2013

6.3.13 SWOD

Warmup

This will warm your muscles up.

Strength

Back Squat
- 2-3 warmup sets @ 50-60% 1RM
- 5 sets of 5 @ ~80% 1RM

Conditioning

5 rounds- 8 military press, 10 TTB, 12 Dbell Snatch (6 each hand, alternate hands), 15 air squats
Recommended rest (b/t rounds): 60-90 seconds

Choose weights appropriate to your strength level. Again, you should not be going to failure until the last round or two (if that), on any of these movements. Substitute lying leg raises for TTB if necessary.

Motivation

Get pumped up this Monday with CJ Fletcher. Unchain yo mind!

May 31 2013

Weekend Posts (6/1/13 ARWOD + 6/2/13 MWOD)

Saturday (6/1/13) Recovery

Sweat out that hangover with some steamed foam rolling followed by hot yoga
Literally douse your foam roller in water and toss it in a microwave (if you can find one big enough to hold it)*

Sunday (6/2/13) Mental Work

This is one of the most fascinating articles I’ve read in a while. It touches upon the science behind “willpower,” discussing its direct correlation to brain glucose levels.

Also, watch this TED talk about willpower. Note at 7:37, she equates developing your mind to ‘lifting heavy weights.’ Seriously! your mind is another muscle that needs to be worked as well.

*Just kidding

May 30 2013

5.31.13 SWOD

Warmup

Thou shalt do this, swole minions.

Strength

Close grip bench press
- 2-3 warmup sets @ 50-60% 1RM
- Working sets: 5-5-3-3-1-1; work up in weight successively each set
Weighted Pullups
- 5 sets of 5
- If you don’t have a weighted belt, just hold a dumbbell between your feet.

Conditioning

10 rounds- 5 renegade rows, 10 wall jumps*, 5 burpee-chin-ups
Recommended rest (b/t rounds): 30-60 seconds

*Wall jump = pick a spot on the wall a couple feet higher than your full extended reach and leap to that spot

SwoleFIT

Cross Training + Powerlifting + Bodybuilding = SwoleFIT

Tag Archives: six pack

6.17.13 SWOD

Weekend Posts (6.14.13 ARWOD + 6.15.13 MWOD)

6.11.13 SWOD

Weekend Posts (6.8.13 ARWOD + 6.9.13 MWOD)

6.7.13 SWOD

6.6.13 SWOD

6.4.13 SWOD

6.3.13 SWOD

Weekend Posts (6/1/13 ARWOD + 6/2/13 MWOD)

5.31.13 SWOD