Mahler's Passive/Aggressive Jounral

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Mike Mahler
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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Sat Nov 26, 2011 4:37 am

Back Squat 1x5x135, 1x5x225 1x5x275, 4x3x315, 1x5x315
Barbell Floor Press 1x3x135, 1x3x225, 1x3x275, 1x2x300, 1x1x305

Dumbbell Iron Cross 1x5x25s, 1x5x30s, 1x5x35s, 1x5x40s
Straps lat Pulldown 1x5x180, 1x5x200, 1x5x220

Hammer Strength Iso Squat Machine 1x5x235, 1x5x415, 1x5x505
Plate Push-pulls 3x15 (45lbs)

Dragon Flags 1x7, 1x5, 1x4

GTG

Weighted pull-ups 3x3 (25lbs)
TNT Cable Military press 3x3 (2 green, 1 purple cable)

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Sun Nov 27, 2011 9:43 pm

Quick conditioning workout yesterday

Double KB Swing (outside the knees) 12x10 (45 second breaks)

GTG

Weighted pull-ups 3x3 (25lbs)

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odin
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Re: Mahler's Passive/Aggressive Jounral

Post by odin » Sun Nov 27, 2011 10:01 pm

Mike Mahler wrote:Was in London last weekend teaching some courses. Went well and took most of this week off from training. Jumped back in Yesterday

.
Hi Mike, do you have any plans to run any future sessions in the UK?
Don't try too hard, don't not try too hard

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Mon Nov 28, 2011 8:21 am

odin wrote:
Mike Mahler wrote:Was in London last weekend teaching some courses. Went well and took most of this week off from training. Jumped back in Yesterday

.
Hi Mike, do you have any plans to run any future sessions in the UK?
Thanks for the interest and planning on doing a two-day course next year in June with Brooks Kubik and some excellent UK trainers. Info should be up on my site in a few weeks

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Tue Nov 29, 2011 2:15 am

10 50 yard hill sprints

Practice Sets

Lockout KB Press 3x5 each side (70s)
Weighted-pull-ups 3x3 (25lbs)

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Wed Nov 30, 2011 8:23 am

Great workout today!

Barbell Deadlift 1x3x135, 1x3x225, 1x1x315, 1x1x365, 1x1x405, 1x1x455, 1x1x495 (5 plates felt great. Not easy but no sticking point so I feel good for 505 before the end of the year)

Flat Dumbbell Press 5x5 100lb dumbbells)

One-arm Dumbbell Bent-over row 5x10 each side (100lbs)

Hanging Leg Raise 3x12

One-arm Kettlebell Swing 2x30, 1x50 (55lb bell)

Practice Sets

Weighted Pull-ups 3x3 (25lbs)

Lifeline TNT Cable Military Press 3x3 (2 green, 1 purple cable)

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Fri Dec 02, 2011 7:28 am

Yesterday

Quick but effective conditoning workout today

Double Kettlebell Swing 10x12, 1x15 (79lb bells to chest level) 45 second breaks

Practice Sets

Lifeline USA TNT Cable Military Press 3x3 (2 green, 1 purple cable)

Weighted Pull-ups 3x3 (25lbs)

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Sat Dec 03, 2011 8:22 am

great workout today to finish off the week

Barbell Back Squat 1x5x135, 1x5x225, 1x3x275, 5x3x325 (knees still feel great so will go up to 335 next week)

Barbell Floor Press 1x5x135, 1x5x225, 1x7x275

Barbell Bent-over Row 1x5x135, 1x5x185, 1x5x225

Dragon Flags 3x8

One-arm KB Swing 1x20 each side, 1x30 each side (55lb bell)

Practice Sets

Weighted Pull-ups 4x3 (25lbs)

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Mon Dec 05, 2011 1:32 am

Yesterday

12 50 yard hill sprints

Practice Sets

Weighted Pull-ups

4x3x25lbs

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Wed Dec 07, 2011 5:53 am

Felt a little run down today. Glad it is a back off week. Not too much training this week as I am teaching a kettlebell workshop in NYC this Sat and want to be fresh and ready to rock it!

Barbell Deadlift 1x3x135, 1x3x225, 1x3x315, 1x1x405, 1x3x450lbs

Dumbbell Bench Press 5x6x100s

One-arm Dumbbell Bent-over Row 3x10 each side (100lb dumbbell)

Dragon Flags 3x6

One-arm Kettlebell Swing 1x50 each side (55lb bell to chest level)

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Thu Dec 08, 2011 6:43 am

12 50 yard hill sprints

Practice Sets

TNT Cable Military Press 4x3 (2 green 1 purple cable)
Weighted-pull-ups 4x3 (25lbs)

Looking forward to teaching in NYC this Sat!

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Fri Dec 16, 2011 8:22 am

Took a few extra days off to recover from my NYC workshop this past weekend. Workshop went really well and 34 people attended. Great way to end my workshop tour this year. Did not sleep well the night before or after the course so needed some extra rest days when I got home.

Great workout today! Kept it simple and focused on the five pillars (upper body press, upper body pull, lower body press, lower body pull, torso)

Hurt my right ankle at the course and took extra Excylzyme to recover. It worked 3 caps 3x per day and the pain is completely gone. Systemic Enzymes rule! More info at http://www.mikemahler.com/store/nutriti ... zymes.html

Barbell Deadlift 1x3x135, 1x3x225, 1x3x315, 1x1x405, 1x1x480lbs (went up fast but decided to leave it at one rep. going to go for 505 next week and did not want to push it today)

Barbell Floor Press 1x3x135, 1x3x225, 1x5x295 (felt great. Did 3 reps in a row and then the last two reps rest paue style (park on the pins and rest for a few seconds and then crank it out)

Weighted Neutral Grip Pull-up 5x3 (25lbs)

Dragon Flag 3x5

One-arm Kettlebel Swing 2x50 (55lb bell)

Stretched out and called it a day

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Sat Dec 17, 2011 7:40 am

12 50 yard hill sprints

Practice Sets

Weighted Pull-ups 5x3 (25lbs)
TNT Cable Military Press 4x3 (2 green 1 purple band)

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Mon Dec 19, 2011 8:20 am

Great workout today to finish off the training week. Energy was high and every exercise felt great today

Barbell Squat 1x5x135, 1x5x225, 1x3x275, 1x3x315,4x3x335lbs

Barbell Bent-over Row 1x5x135, 1x5x185, 1x5x230 (five straight reps and then did 4 more reps rest pause style. 2 reps, park the weight, 1 more park, repeat)

Dragon Flags 1x8, 2x6

Flat Dumbbell Bench Press 3x8 (100lb dumbbells)

One-arm Kettlebell Swing 3x50 (55lb bell)

Stretched out and called it a day

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Thu Dec 22, 2011 2:45 am

Great workout today. Felt really strong and ready to go!

Barbell Deadlift 1x1x135, 1x1x225, 1x1x315, 1x1x405, 1x1x455, 1x1x505lbs! (PR and great way to end 2012! Next year 550 is the goal. Really focused on sitting back and pulling the bar along the body. Made a big difference)

See clip at: http://www.facebook.com/photo.php?v=101 ... =2&theater

Barbell Bent-over Row 2x5x225lbs

Barbell Floor Press 1x3x135, 1x3x225, 1x4x315lbs! (another PR and this one felt great)
See clip at http://www.facebook.com/photo.php?v=101 ... =2&theater

Neutral Grip Weighted Pull-ups 5x3x35lbs

Dragon Flags 3x5

One-arm KB Swing 1x50 each side (55lb bell)

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Sat Dec 24, 2011 6:42 am

12 50 yard hill sprints

Practice sets

TNT Cable Military Press (2 green, 1 yellow) 4x3
Weighted Pull-ups 4x4 (25lbs)

Practiced some stacked KB pressing as well:

One-arm Stacked KB military press (2 53s) 2x4

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Re: Mahler's Passive/Aggressive Jounral

Post by jakeischillin » Sat Dec 24, 2011 4:15 pm

Congrats on the PR Mike! I caught it on Facebook the other day and it was a nice fight.

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Sun Dec 25, 2011 3:20 am

jakeischillin wrote:Congrats on the PR Mike! I caught it on Facebook the other day and it was a nice fight.
Thanks a lot!

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Sun Dec 25, 2011 3:20 am

Great workout today! I am on a roll right now

Barbell Back Squat 1x5x135, 1x3x225, 1x3x275, 1x3x315, 1x5x350lbs (squats are feeling really good. Really want to nail 405 for a few reps in the first half of 2012)

Barbell Bent-over Row 1x5x135, 1x3x225, 1x6x250lbs (did the last set rest pause style in which you park the weight in between each rep. Allows you to go much heavuer and increases intensity. Great for getting stronger)

Incline Dumbbell Press (45 degree angle) 1x5x80s, 1x5x90s, 1x8x100s

Hanging Leg Raise 2x12, 1x15 (straight legs touching the bar overhead)

One-arm KB Swing 1x60 (55lb bell)

Stretched out and called it a day.

Merry Xmas everyone! Thanks for all the support

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Re: Mahler's Passive/Aggressive Jounral

Post by Bobby » Sun Dec 25, 2011 12:11 pm

Merry xmas and congrats on the deadlift pr!
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Tue Dec 27, 2011 9:28 pm

Bobby wrote:Merry xmas and congrats on the deadlift pr!
Thanks a lot Bobby and hope you had a great Xmas!

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Tue Dec 27, 2011 9:28 pm

Yesterday:

Nice hill sprint workout this morning

12 50 yard sprints.

Not too much else. Did a bunch of practice sets yesterday

Lifeline TNT Cable Military Press 5x3 (2 green, 1 yellow cable)

Weigted Pull-ups 5x4 (25lbs)

Feeling good and ready to do some barbell and kettlebell work tomorrow

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Re: Mahler's Passive/Aggressive Jounral

Post by powerlifter54 » Tue Dec 27, 2011 10:37 pm

Way to stay with it! My bet is deadlifts to top of knee is the assistance for you!
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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Wed Dec 28, 2011 8:02 pm

powerlifter54 wrote:Way to stay with it! My bet is deadlifts to top of knee is the assistance for you!
Good call and I agree. I also need to improve my barbell squat which is only at around 370-380 right now. When I get it to 450 I think that will make a big difference. My back is already strong and my RDL is likely stronger than my DL now ha ha

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Wed Dec 28, 2011 8:02 pm

Great workout today. Nice training week to end 2012

Back off week for Barbell Deadlift: 1x1x135, 1x1x225, 1x1x315, 10x1x430lbs (did this rest pause style and took 15-30 second breaks in between each set. Great way to improve starting strength which is what is necessary for max efforts)

Barbell Floor Press 1x3x135, 1x3x225, 1x6x300lbs

Weighted Neutral Grip Pull-ups 4x2, 1x3 (45lbs)

Explosive Pushups 3x5 (lauchned off the ground on each set)

One-arm Kettlebell Swing 1x30 each side (55lb bell)

One-arm KB Snatch 3x10 each side (55lb bell)

Monkey Bar Gym Standing Ab Extension (looks like a standing ab wheel roll out) 3x7

Stretched out and called it a day

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