Tag Archives: Strength training

May 20 2013

5.21.13 SWOD

Warmup

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)


Same workout as last week– bump all the weights up 5-10 lbs. Remember, for this hypertrophy workout, do not go to absolute failure, keep form perfect, stress the muscles, and feel that sick pump.

May 16 2013

5.17.13 SWOD

Warmup

Strength

  • Floor Press
    • 3 warmup sets @ 50-60% 1RM (flat bench
    • 5 working sets of 5 @ 70-80% 1RM (flat bench)
    • Rest at least 3 minutes between working sets
  • Weighted Pullups
    • 5 sets of 5, choose a fairly heavy weight, but do not go to failure
    • If you don’t have a weighted belt, just hold a dumbbell between your feet.

If floor press is a new movement to you, work on form and don’t go up too high in weight. Take the barbell down until your elbows initiate contact with the ground. Due to the reduced range of motion, floor press is a much easier exercise on your shoulder joint than flat bench. If you ever find yourself w/ shoulder pain or more limited range of motion, try switching up to this.

Conditioning

Conditioning workout should get you that quintessential pump to get your Friday GOIN’. Push yourself and get your heart rate going. More importantly, choose weights and take enough rest between circuits such that you aren’t failing mid-set on any of these exercises.

Motivation

  • Calves too small? Take a nice prescription sized dose of some Dom Mazetti
May 15 2013

5.16.13 SWOD

Warmup

Dynamic

  • EMOM for 7 minutes (EMOM = Every Minute On the Minute)

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

This week marks the start of a new series of movements for the shoulders/traps/legs/abs volume workout. Just like Tuesday’s workout, choose lighter weights for this week. Focus on stressing the muscle and maintaining perfect form! We’ll continue to work up in weight over the coming three weeks; no need to get ahead of yourself.

Motivation

  • SwoleFIT brother, Glenn from Kansas City sent me this link. It is perhaps one of the greatest, most underappreciated feats of strength of all time. 
  • Today we salute you, Mr. Steve Schmidt. Sure no one knows what this lift is, nor what purpose it serves. But you still nailed your attempt and inspired the world.
May 13 2013

5.14.13 SWOD

Warmup

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.

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

Today’s volume workout marks the start of another 4-week cycle on a slightly different set of movements. However, the main principles and movement juxtapositions are the same. VERY IMPORTANT– choose lower, easier weights this week and we’ll continue to work up to heavier weights over the next three weeks.

Motivation

  • CT Fletcher at it again
May 12 2013

5.13.13 SWOD

Warmup

Strength

  • Sumo deadlift– work up to a 3 rep rest-pause* max.
  • Rest-Pause = include 10-15 seconds (no more) of rest between each rep to make sure each pull invokes full muscle re-contraction. 
  • Here’s what I’ll do (3 reps each): 135#, 225#, 315#, 365#, 400#, 420#
  • Rest between heavy sets should be at least 3 minutes.

Conditioning- “Zeus”

  • 5 rounds- 5 reps Curtis P Complex (@~50% of your bodyweight), 20 sit-ups
  • Prescribed rest (b/t rounds)- 60-90 seconds

This barbell complex (a series of consecutive movements done with a barbell) was recommended to me by a fellow SwoleFIT brother, and it’s going to be a doozy. Choose a weight where you can maintain perfect form on every rep.

Today’s workout is named for the character from Greek mythology, Zeus. Towering from his throne atop Mount Olympus, he hurls thunderbolts down to earth. This is an amazing feat of strength as these lightning bolts weigh approximately 450 lbs each.

Post weights and times to comments.

Motivation

  • Hulk Hogan once engaged Zeus in battle; here is the salvaged footage:
May 9 2013

5.10.13 SWOD

Warmup

Strength

  • Close Grip Bench Press
    • 3 warmup sets, 5 reps @ ~50-60% 1RM (normal grip flat bench)
    • 5 working sets, 5 reps @ ~70-80% 1RM
  • Pendlay Rows- 5 sets of 5 reps
    • Alright SwoleFIT brothers, let’s pull some heavy weight today. Maintain form, keep a neutral spine, and do work.

Conditioning

May 8 2013

5.9.13 SWOD

Warmup

Dynamic

  • EMOM for 7 minutes (Every Minute on the Minute)- 3 Box Squats @50-60% 1RM

Volume- (rest 60-90 seconds b/t sets)

  • [Superset 2- Legs/Traps]  4 sets, 8-12 reps

This will be the final week we do this particular volume workout so make it count! Push yourself to the limit here, and make those weights pretty heavy. If you’ve got some extra fuel left in the tank on the third set of each exercise, keep pumping it up until you’ve given all you can give.

Motivation

  • Prison is meant to be a place of social rehabilitation. Here’s a video of a prison powerlifting competition. It’s amazing that the simple act of moving around heavy objects can help re-direct the internal aggression of a lot of these inmates and really add a positive aspect to their lives.
May 6 2013

5.7.13 SWOD

Warmup

Dynamic

  • Dumbbell Bench- 8 sets of 3 explosive reps @ 50-60% 1RM
  • If you’re not sure of your dumbbell 1RM, just choose a weight that is fairly easy to do and allows you to work on movement control and explosiveness.

Volume (add 5-10 lbs to weights used from workout last week)

This is the last week we’ll use this workout for volume day; we’ll be switching it up the movements next week to change it up, keep the muscles guessing.

 Motivation

  • Arnold cruises around the town, comments on everything he sees to hilarious effect.