Tag Archives: workout

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 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 1 2013

4.1.13 SWOD

Strength

  • Work up to 3 rep max in Thruster
  • Take 3-4 minutes rest b/t all heavy sets (aka non warm-up sets)

Conditioning

  • 5 rounds- 8 deadlifts (225#), 20 reverse crunch, 10 dumbbell snatch (5 each hand, alternate each rep, 45#), 15 bodyweight squats
  • Prescribed rest (b/t rounds): 60-90 seconds

Adjust weights as necessary for your strength level. If you are uncomfortable with dumbbell power snatch, sub 10 reps of upright row (65#).

Post times of conditioning workout to comments.

Motivation

  • I took this picture at a gas station yesterday; hopefully this describes how you feel after today’s SWOD.

Mar 31 2013

3.31.13 MWOD

MWOD = Mental Workout Of the Day

Rest Day

Just because it’s a physical rest day, doesn’t mean you can’t work your mind. In fact, I plan on dedicating the blog post every Sunday to a different “MWOD” if you will. (will you?)

What is conditioning?

  • Explains what conditioning is and how to quantify it.

What is the anaerobic power reserve? (seriously guys, what is it)

  • Lays out the difference (from a power output standpoint) between endurance athletes (like Lance “Integrity is my middle name” Armstrong) and explosive athletes (like Adrian “I have the same mutant power as Wolverine” Peterson)