Tag Archives: Strength training

Jul 22 2013

7.23.13 SWOD

Warmup- Earn every swole minute.

Dynamic- EMOM (Every Minute On the Minute) for 8 minutes- Flat Bench- 3 explosive reps @ 50-60% 1RM

Volume (3-0-3 tempo: 3 seconds down, 3 seconds up, 60-90 seconds b/t supersets)

Third week of the bodybuilding micro-cycle as part of the SwoleFIT strength template. Decrease the reps, increase the weight, increase the INTENSITY. Your body is a temple of muscles. Go ahead and make it a bigger temple so more people can worship inside.

Motivation- Dom gives the breakdown of one of life’s most crucial skills: skipping leg day.

Jul 17 2013

7.18.13 SWOD

Second week of this workout as part of the SwoleFIT Strength Cycle Template. Increase the weights 5-10 lbs from last week.

Warmup– Started from the bottom, now we are lifting heavy weights.

Dynamic + Lower Body Power Accessory

  1. EMOM (Every Minute on the Minute) for 8 minutes, 3 explosive Pause Squats @ 50-60% 1RM
    • Pause Squat = set the pins such that the bar will rest on them when you are at parallel. Pause for a second at the bottom of each squat, then explode upwards.
  2. Barbell Step-ups: 2 sets, 8-10 reps (use a fairly heavy weight here, goal is to improve power)
  3. Romanian Deadlift: 3 sets, 8-12 reps (heavy weight here as well)

Volume (Shoulders + Traps, 3-0-3 tempo, 3 seconds up, 3 seconds down for each lift, use lighter weights to maintain form, 60-90 seconds rest between sets)

  1. Seated Dumbbell Military Press– 4 sets of 8-10 reps
  2. Barbell Shrugs– 4 sets of 8-10 reps
  3. Dumbbell Lateral Raises– 2 sets of 8-10 reps
  4. Dumbbell Reverse Fly’s– 2 sets of 8-10 reps

Ab Circuit- (2 rounds, 8-12 reps): Weighted Sit-Ups, Lying Leg Raise, Barbell Ab Rollers, Dumbbell Side Bends

Motivation- These guys from California Strength are both absurdly strong and hilarious.

Jul 15 2013

7.16.13 SWOD

Warmup- This will make you feel warm inside.

Dynamic- EMOM (Every Minute On the Minute) for 8 minutes- Flat Bench- 3 explosive reps @ 50-60% 1RM

Volume (3-0-3 tempo: 3 seconds down, 3 seconds up, 60-90 seconds b/t supersets)

Second week of the bodybuilding micro-cycle as part of the SwoleFIT strength template. Increase the weights from last week but remember to maintain that deliberately slow tempo and feel the slow burn in your muscles.

Motivation- CT Fletcher instructs you to take it to the next level. So do it.

Jul 8 2013

7.9.13 SWOD

Warmup- Follow your dreams. But first, do this.

Dynamic- EMOM (Every Minute On the Minute) for 8 minutes- Flat Bench- 3 explosive reps @ 50-60% 1RM

Volume (3-0-3 tempo: 3 seconds down, 3 seconds up, 60-90 seconds b/t supersets)

Today’s workout marks the start of a new bodybuilding micro-cycle as part of the SwoleFIT strength template. Tempo should be deliberately slowed to increase the amount of time your muscles are under stress. We’ll be using a 3-0-3 tempo: 3 seconds down, 3 seconds up. This slower pace will increase the amount of time your muscles are under tension and should really break down those muscle fibers paving the road for sweet, succulent muscle growth.

Motivation- Check out this video of Drew Brees hitting it hard in the offseason:

Jul 7 2013

7.8.13 SWOD + New SwoleFIT Strength Cycle Template

Attention everyone. I have an urgent, breaking news story. Starting this week will be a slightly modified SwoleFIT template so prepare yourself for MAX GAINZ. Emphasis will be placed on more consistent strength cycles for squat and bench press. Read about the dirty deets here.

Warmup– Uno, dos, tres, cuatro, cinco, cinco, seis

Strength

  • Back Squat: 8 sets of 3 @~80% 1RM
  • First week of 4-week squat strength cycle, use the same weight for all working sets.
  • Rest should be 60-90 seconds between sets. Choose a weight that you know you can hit (with a little pushing) for all sets.

Conditioning

  • 5 rounds: 10 hang power snatch* (95#), 20 sit-ups, 10 push press (95#), 20 reverse lunges (10 each leg- quick/explosive reps, alternate legs, use bodyweight)
  • *Sub hang power cleans for hang power snatches if you aren’t comfortable w/ form.
  • Prescribed rest (b/t rounds): 60-90 seconds

Motivation- Inspirational speech + yoked bros throwing up ridiculous weight = Motivation for today:

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

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- “Alpha Force 69”

Same conditioning workout as 4.26.13. I liked it so much I’m giving it a name. What is the Alpha Force and why am I specifying sector 69? The answer will come to you if you do the workout.

Motivation

  • Glimpse a day of training in the life of pro surfer Anastasia Ashley as she tones her glutes among other things. CHYEUUHH BOIII.
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.

Motivation

  • Watch this weird dude consume over 8000 calories in one day as he documents his two month “epic bulk” progression.
Jun 23 2013

6.24.13 SWOD

Warmup

Strength

  • Power clean– 3-3-2-2-1-1 (perform a couple warmup sets, then successively increase weight for the working sets)

Conditioning- “Son of Prometheus”

This workout is very similar to the “Prometheus” GODSWOD done on 6.23.13; this time Kettlebell swings are subbed for the SDHP’s and DU’s. Push yourself to the max limitations here- never give up, never surrender.

Motivation

  • Here’s a pretty awesome training montage of two guys, Dan Green and Eric Spoto, who recently broke powerlifting world records for the raw total and raw bench categories respectively.