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.
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:
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. This will be me and my son one day.
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.
Dom shows how to properly carry oneself within the sacred realm of the locker room:
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!
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.
This is the last week of this particular combination of movements. Push it to the limit and max out that pump potential in your guns. Start priming for the peak of summer; this is when the hard work really starts to pay off. Comments like, “Damn dude, have you been working out,” “Bro, you are freaking huge,” and“Are you doing protein or something now, man?” make all the hard work worthwhile. (Note that 80-90% of comments about your increased musculature will originate from other males)
The legend, Mr. Burgundy, shows us how to impress women in an office environment. Take notes.
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.
Get pumped up this Monday with CJ Fletcher. Unchain yo mind!
*Wall jump = pick a spot on the wall a couple feet higher than your full extended reach and leap to that spot
Today’s conditioning GODSWOD is named after the king of the brocean himself, Broseidon. With a mighty trident in hand, Broseidon ruled over the vast oceans with a swole, iron fist, ensuring that all mermaids were always satisfied. He also frequently caused underwater earthquakes after eating bulking meals.
For those of you who never attended gym cotillion, here’s some tips on proper gym etiquette from Tatro, himself: