7.5.13 SWOD

WarmupLet this be your warmup, young grasshopper


  • Bench Press: work up to a 1RM
  • Weighted Chin-ups: 5-5-3-3-1-1, increase the weight each set and find your “working” 1RM

Conditioning- “Mila” (If you’ve already completed this workout, increase the working weight and try to beat your previous time)

Motivation- Dom. Gym. Curls. Pump. Need I say more? This one’s an oldie but a goodie.

5.30.13 SWOD



  • EMOM for 8 minutes (EMOM = Every Minute On the Minute)
    • 3 Deadlifts @ 50-60% 1RM
    • Make these reps extremely explosive, release the weight completely between every rep.

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

Third week of this movement combination for SHOULDAZ, TRAPZ, LEGZ, AND ABZ. Lower the reps from last week. Also, add 5-10 (heck maybe 15 or 20) lbs to weights used last week. I decided to add an additional set to each of the first three supersets for additional volume (and accompanying growth). Push yoself here– hit all those reps and get a prime pump going.


  • This gym is nuts. It’s essentially a training center for ninja assassins.

5.9.13 SWOD



  • 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. 12 reps? FEELS REAL GOOD.


  • 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.
  • Here’s a couple awesome quotes from the video:
    • “Right now I feel powerful, I feel positive, and I don’t feel that there’s anyone in this prison in any weight class who can outlift me on any given day.”
    • “A year and a half ago, the rivalry between the whites and blacks… was pretty bad. And this time they’re rooting for each other. They want everybody to succeed.”

5.2.13 SWOD



  • EMOM for 7 minutes (Every minute on the minute)- 3 power snatch @ 50-60% 1RM
    • Today is a good day to work on snatch technique if you are new to the movement. Stick to a very light weight (I’m talking just the bar), and take a video of yourself to verify form.
    • Keep in mind, snatch is an EXTREMELY DIFFICULT, extremely complex movement, probably the hardest weightlifting movement to master. Olympic weightlifters spend their entire lives trying to perfect this movement

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

Today’s workout is the same as last week’s, just lowered the reps. Increase weights by at least 5-10 lbs from last week. You should be getting stronger and bigger already if you’ve been keeping up with the workouts and eating well.

Here’s my 6 week progress pics (#DATINSTAGRAM). I’ve gone from 205 lbs to 197 lbs, but have maintained/added some muscle mass on my traps, chest, upper back, and arms. I’ll do a more comprehensive progress article in a few weeks.

 (Spring Break 2k13)

(6 weeks in)

It’s been pretty crazy so far to see the actual physical results I along with my friends have been getting from this program.


  • CJ Fletcher’s nickname is the “strongest man you’ve never heard of.” He’s also batshit insane (in a good way), and this video should help you pull your head out of your ass and train like there’s no tomorrow:

As a corollary, I do believe there is such a thing as overtraining, which is why I’ve gone to such great lengths to devise this whole workout template. Regardless, this video still revs you up.

3.28.13 SWOD


  • 5 sets of 1 max effort vertical jump (Literally jump as high as you can; imagine you’re an NFL player at the combine)
  • If people give you weird looks, start mumbling to yourself and forcing foam to dribble from your mouth. That should do the trick.
  • 5 sets of 3 rack pulls, 60-70% of 1RM
  • Superset the max effort vertical jumps with the rack pulls, taking a couple minutes between each exercise.


  • 5 rounds- Hang clean (135#) x 8, 10 TTB (Toes to Bar), 8 Dumbbell Push Press (45#), 15 bodyweight squats
  • Prescribed rest: 60-90 seconds (feel it out, give yourself ample recovery time)

Sub lower weights for the lifts as necessary. Sub hanging knee raises for TTB if necessary. Get swole. That is all.

Post times of conditioning workout to comments.


  • Michael Bay may have even topped himself with this one.
  • Also, the Rock and Marky Mark are jacked up out of their minds. Awesome.