Rest Day
Rest your bodies, you deserve it.
Tag Archives: swole
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:
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
- Standard SwoleFIT 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
- [Superset 1-Chest/Back] 4 sets, 8-12 reps
- [Superset 2- Chest/Back] 4 sets, 12-15 reps
- [Superset 3- Biceps/Triceps] 3 sets, 8-12 reps
- [Superset 4- Biceps/Triceps] 3 sets, 12-15 reps
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:
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
- 5 rounds- 5 strict pull-ups, 12 decline push-ups, 10 incline dumbbell hammer curls, 30 DU
- Prescribed Rest (b/t rounds): 30-60 seconds
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.
SwoleFIT 