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Strength– Back Squat, work up to 1 rep max
Conditioning– “Zeus”
Motivation– The lead up to the classic “bro fight”
Tag Archives: wellness
Weekend Posts (6.29.13 ARWOD + 6.30.13 MWOD)
Saturday (6/29/13) Recovery
Sit all day? Try this stretch to regain hip/lower back/shoulder mobility.
Sunday (6/30/13) Mental Work
- Check out this great article from the blog “High Existence,” giving a high level overview of the different levels of meditation.
- Meditation is a very powerful tool to enhance our training as well as our everyday existence.
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
- 5 rounds- 5 strict pull-ups, 10 HR (Hand Release) Push-ups, 15 curls (5 lower range of movement, 5 upper range of movement, 5 full range of movement– a la 21′s), 20 DU (Double Unders)
- Prescribed Rest (b/t rounds): 30-60 seconds
Same conditioning workout as 4.26.13.
6.25.13 SWOD
Warmup
Dynamic
- EMOM for 8 minutes- Flat Bench– 3 reps @ 50-60% 1RM
Volume
- [Superset 1- Chest/Back] 4 sets, 6-8 reps
- Incline Bench Press
- Chin-ups (use assistance if needed to maintain form)
- [Superset 2- Chest/Back] 4 sets, 8-12 reps
- [Superset 3- Biceps/Triceps] 4 sets, 6-8 reps
- [Superset 4- Biceps/Triceps] 4 sets, 8-12 reps
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.
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”
- 5 rounds- 8 Thruster (115#), 20 sit-ups, 20 Kettlebell/Dumbbell swings (50#)
- Prescribed Rest (b/t rounds): 60-90 seconds
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.
Weekend Posts (6.22.13 ARWOD + 6.23.13 MWOD)
Saturday (6/22/13) Recovery
Sunday (6/23/13) Mental Work
- This is quite possibly one of the most inspirational speech/video montage combinations I’ve ever seen. I encourage you to ruminate on the ideas presented in this speech and apply them to your own thinking. Oftentimes, we proceed through life with our noses down, blindly following directions from arbitrary figures of authority. We should ultimately seek to find our own personal truth and discover what makes us truly happy.
6.20.13 SWOD
Warmup
Dynamic
- EMOM for 8 minutes (EMOM = Every Minute On the Minute)
- 3 Explosive Deadlifts @ ~50-60% 1RM
Volume (Rest periods should be 60-90 seconds b/t supersets)
- [Superset 1- Legs/Shoulders] 4 sets, 8-12 reps
- [Superset 2- Legs/Traps] 4 sets, 12-15 reps
- [Superset 3- Shoulders/Traps] 3 sets, 12-15 reps
- Dumbbell Reverse Fly (on incline bench)
- Dumbbell Farmer’s Walk (30 seconds/set)
- [Superset 4- Abs] 3 sets, 8-12 reps
- Cable Crunch
- Lying Leg Raise
- Barbell Ab Rollers (can also be done with ab wheel if you have one)
- Dumbbell Side Bends
Second week of this specific workout for the bodybuilding “micro-cycle.” Add some weight, keep that form perfect, and watch as your muscles, similar to a Chia Pet, blossom into the house decorations they were meant to be.
Motivation
- The same young man who challenged the world with the monumental question, “Do you even lift?” returns for a second round of interrogation. This time, he targets the female population, inquiring, “Do you even squat?”
6.19.13 ARWOD
Recovery
6.18.13 SWOD
Warmup
Dynamic
- EMOM for 8 minutes- Flat Bench– 3 reps @ 50-60% 1RM
- This weight should be fairly easy. Slowly lowering the bar to your chest, pause briefly at the bottom, and explode with full force/velocity on the way back up. Add 5 lbs to the weight from last week.
Volume
- [Superset 1- Chest/Back] 4 sets, 8-12 reps
- Incline Bench Press
- Chin-ups (use assistance if needed to maintain form)
- [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
Same swole song, different verse. Hit this bodybuilding workout hard on the second week of the ‘micro-cycle’, amp the weights up by 5-10 lbs each. Maintain your form, feel that deluge of blood in your muscleveins (one word, it’s a real word).
Motivation
- Make some time to watch “Pumping Iron”– an hour and a half documentary chronicling bodybuilding in the glory days of the 1970’s. Arnold is the star of the show, providing entertainment, inspiration, and hilarity.
6.17.13 SWOD
Warmup
Strength
- Back Squat
- 2-3 warmup sets @ 50-60% 1RM
- 5 sets of 3 @ ~85-90% 1RM
Conditioning
- 5 rounds- 10 Deadlifts (135#), 10 Hang Cleans (135#), 20 V-Situps, 20 Kettlebell/Dumbbell swings (45#)
- Recommended rest (b/t rounds): 60-90 seconds
Use the same weight (as appropriate to your strength level) for the deadlifts and power cleans. Deadlifts should be fast and relatively easy, but maintain good form and engage your muscles as if you were pulling heavy.
Motivation
- This video montage showing some of history’s greatest recorded displays of strength should get your mind in the right place for Monday’s swole sesh:
SwoleFIT 