Tag Archives: Strength training

Apr 15 2013

4.16.13 SWOD

Note: This is tomorrow’s workout– I’m going to start posting workouts a full day ahead so any #SwoleFIT brethren overseas can see them in time.

Warmup

Dynamic

  • Flat Bench– 8 sets of 3 @ 50-60% 1RM
    • This weight should be extremely easy. Focus on slowly lowering the bar to your chest and subsequently exploding with full force/velocity on the way back up.
    • Rest 45 seconds between sets

Volume

Rest between supersets should be 60-90 seconds, no more. This is optimal for max hypertrophy. Also, choose weights that are moderately difficult, but do NOT go to absolute failure. Focus on getting quality reps here and stimulating that muscle growth.

I’ve changed up the SwoleFIT template slightly to incorporate two days of volume work to complement the two days of conditioning work. These kinds of workouts will make your body blossom into the beautiful muscle garden it was meant to be.

Motivation

  • Rookie mistakes in the gym from Dom Mazetti:
Apr 14 2013

4.15.13 SWOD

Warmup

Strength

  • 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)
    • Here’s how I “work up” to my 3 rep max (on a good day):
      • 3×3 @ 135 lbs (warmup sets)
      • 1×3 @ 165 lbs
      • 1×3 @ 185 lbs
      • 1×3 @ 205 lbs
      • 1×3 @ 225 lbs
    • Take 3-4 minutes rest b/t sets to allow for full recovery

Conditioning- “Prometheus”

  • 5 rounds- 8 Thruster (115#), 20 sit-ups, 8 SDHP (Sumo Deadlift High Pull) (115#), 20 DU (Double Unders)
  • Prescribed Rest (b/t rounds): 60-90 seconds

Use a weight appropriate to your strength level for the thrusters and SDHP’s. Sub jumping jacks for the DU’s if you don’t have a jump rope. As much as possible, rest only during the prescribed rest interval.

Post times of “Prometheus” to comments.

Motivation

  • Any time you think are strong or big, think again. You’re human, therefore you’re not a titan, therefore you aren’t. That’s Prometheus below.

Apr 14 2013

4.14.13 MWOD

For those new readers of the blog, MWOD = Mental Workout Of the Day

Rest Day (Physical)

If your muscles are a flower, then this rest day is the equivalent of a light rainfall. It nourishes and provides valuable fuel for regeneration.

Mental Work

One of my brothers in swole showed me this site yesterday; it really helps bridge the gap of understanding between nutritional science and practical application.

>>> http://examine.com/ <<<

Apr 13 2013

4.13.13 ARWOD

Recovery

  • 20 minutes of cardio (optional)
  • 15-20 minutes of foam rolling
  • 20-40 minutes of Yoga

Utilize this active recovery day to go try something new. Hiking, mowing the lawn, and jogging in place while holding a full flex at street corners are all great ways to get that heart rate going (and brighten up other people’s days.)

Then hit the ol dependable foam roller to work out that soreness. Relish the deep burn as it passes over your engorged muscles.

Motivation

  • I got this fortune the other day; I think it means something important, just not sure what.

Apr 12 2013

4.12.13 SWOD

Strength

  • Flat Bench Press
    • 3 warmup sets, 5 reps each @ 50% 1RM
    • 3 working sets, 5 reps each @ 80% 1RM (rest 3-4 minutes between working sets)
  • Bent over Barbell Row– 5 sets of 5, choose a relatively heavy weight but don’t go to failure. Rest 3-4 minutes between sets.

Conditioning

Sub jumping jacks for DU if you don’t gots a jumpy rope. Seriously though, just buy a jump rope.

Post times of conditioning workout to comments.

This is pretty much the ideal Friday workout.

Apr 11 2013

4.11.13 SWOD

Dynamic

  • 5 sets of 1 max effort vertical jump (just close your eyes and channel this song)
  • 5 sets of 3 snatch grip deadlifts, 40% 1RM (of normal deadlift), explosive reps
  • Superset the max effort vertical jumps with the snatch grip deadlifts, taking 1-2 minutes between supersets

Conditioning

  • 5 rounds- 8 power clean (135#), 20 Leg lifts, 5-4-3-2-1 wall climbs (5 on the first round, 4 on the second, etc…), 12 box jumps
  • Prescribed rest (b/t rounds): 60-90 seconds

Choose a moderately heavy weight for power clean that still allows you to maintain form throughout.

Post times of conditioning workout to comments.

Apr 9 2013

4.9.13 SWOD

Dynamic

  • Flat Bench– 5 sets of 3, 60-70% of 1RM (flat bench), explosive
  • Dumbbell Bench Press– 1 set of max reps @ a weight that you can get 15-20 reps on

Conditioning

Maintain strict chin-up form, no flailing. Touch your chest to the bar to complete a rep.

If you don’t have a jump rope, sub 30 jumping jacks or 12 box jumps (lower box, focus on exploding from calves).

Post times of conditioning workout to comments.

Motivation

  • NFL combine rep record from a couple years ago.

Apr 8 2013

4.8.13 SWOD

Strength

  • Deadlift (sumo stance)- Work up to 3 rep max
  • Sumo stance deadlift activates the quads/hams/glutes much more than a conventional deadlift; it’s good to mix up these stances in your training regimen.

Conditioning

  • 5 rounds– 8 power snatch (95#), 20 sit-ups, 10 push press (95#), 20 reverse lunges (10 each leg- quick/explosive reps, alternate legs, use bodyweight)
  • Prescribed rest (b/t rounds): 60 seconds
  • If you are uncomfortable doing snatch, sub power cleans.

Post times of conditioning workout to comments.

Motivation

  • Check out this innovative, new iPhone case that serves as both a workout aid and a practical phone protector.