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 » Mon Jan 02, 2012 4:56 am

Friday 12/30 workout

Last workout of 2011 and it went really well! I feel primed and ready to rock it in 2012.

Barbell Squat 1x5x135, 1x5x225, 1x5x275, 1x3x315, 1x1x335, 1x1x365, 1x1x385, 1x1x390lbs (felt good for 405 but did not have anyone to spot me so left it at 390lbs today. Felt great and will definitely work up to 455 in the next several months) then did 5x3x315 to work on form.

Barbell Bent Over Row 1x5x135, 1x3x225, 1x4x275lbs (parked the bar after each rep)

Barbell Bench Press 1x5x135, 1x3x225, 1x3x275, 1x1x315, 1x1x330lbs (felt great and think I could have gone up to 340lbs but called it a day at 330lbs. Goal is 365lbs for first half of 2012. 365 is my personal best back when I was 25)

Dragon Flags 2x10, 1x8 (felt strong on each set)

One-arm KB Swing 1x15 each side (55lb bell)

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

Stretched out and called it a day. Time to relax and get ready for the Guns N Roses show tonight! Also great UFC card tonight as well so it is going to be a fun Friday night

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Thu Jan 05, 2012 6:36 am

Had a nasty cold the last few days so decided to lay low and rest up. Glad I did as training felt great today! Ready to kill it in 2012

Double Kettlebell Military Press 3x4 (79s)

Barbell Deadlift 1x3x135 1x1x225, 1x1x315, 1x1x365, 1x1x405, 7x1x455 (felt great and I like doing several singles with short breaks at 30-45 seconds to work on starting strength. Reps just don't help much with one rep max efforts for deadlifting)

Barbell Floor Press 1x3x135, 1x3x225, 1x3x275, 1x5x315 (felt great)

Weighted Pull-ups 5x2 (50lbs) after each set I did 1x15 each side on One-arm Kettlebell swing (55lb bell)

Dragon Flags 1x8, 2x6

Stretched out and called it a day! Feel great

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Sun Jan 08, 2012 6:05 am

Great workout today and barbell squat is coming along nicely

Barbell Squat: 1x5x135, 1x5x225, 1x3x275, 1x3x315, 1x1x365, 1x1x385, 1x1x405 (just below parallel) then did 315x5x3 with a pause at the bottom of each rep to work on form

Barbell Bent Over Row 1x5x135, 1x5x225, 1x2x275, 1x3x285 (parked the weight after each rep)

Bench Press 1x3x135, 1x3x225, 1x3x275, 1x1x315, 1x1x340 (went up fast so will go for 350 next time. Should be back up to my all time personal best of 365 when I was 25)

Hanging Leg Raise 3x15

One-arm Kettlebell Swing 2x30, 1x40 (55lb bell)

Stretched out to wrap up

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Thu Jan 12, 2012 5:50 am

Great workout to start the week right. Did not push too hard as I am teaching some workshops in Vegas this weekend

Before going to the gym:

Double KB Military Press 3x5 (79s and one-minute breaks. No tension at all. Relaxed on each rep)

Barbell Deadlift 1x3x135, 1x1x225, 1x1x315, 1x1x405, 1x1x455, 5x1x485 (each rep felt great. Did five singles with one-minute between each rep)

Barbell Floor Press 1x3x135, 1x3x225, 1x1x275, 1x1x315, 1x1x335, 1x1x355 (nice PR and felt good for 365)

Dragon Flags 3x10 and in between each set One-arm KB Swing 1x10 each side (55lb bell)

Weighted Neutral Grip Pull-ups 3x3 (35lbs) in between each set One-arm KB Swing 1x10 each side (55lb bell)

Stretched out and called it a day!

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Tue Jan 17, 2012 6:10 pm

1/13


Nice workout today to end the training week. Doing two kettlebell workshops this weekend so did not push too hard today but felt strong and rocked it:

At home: Double KB Military Press 3x6x79s (easy reps for practice)

At the gym

Barbell Squat: 135x3, 225x3, 275x3, 315x3, 365x1, 385x1, 405x1, 415x1 (felt great) then 3x3x315 with a pause at the bottom of each rep

Barbell Bent-over Row 1x5x135, 1x3x225, 1x2x275, 1x2x295lbs

Barbell Bench Press 1x3x135, 1x3x225, 1x3x275, 1x1x315, 1x1x350 (easy) 1x1x360 (hit a sticking point but fought through it. This is my one-rep max right now!)

Dragon Flags 3x6

Stretched out and called it a day

No Kettlebell work today as I am teaching two workshops in vegas this weekend! Time to eat up and recover for tomorrow.

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Sun Jan 22, 2012 7:51 am

Wednesday

Took a few days off after my weekend of kettlebell workshops in vegas. Nice to get back into training today. Going to train hard for several weeks and then back off form my workshop in Tacoma, WA in February

Before going to the gym:

Double Kettlebell Military Press 3x3 (88s, been a while since I have used 88s and felt great)

Pull-ups 5x5 (pulled to below the pecs on each rep)

At the gym

Deadlift 1x3x135, 1x1x225, 1x1x315, 1x1x405, 7x1x455 (one-minute breaks between each set. Heavy enough that I can feel it and light enought that I can work on improving form. I love singles for improving deadlift power)

Barbell Floor Press 1x3x135, 1x3x225, 1x1x275, 1x1x315, 1x1x335, 1x1x365 (pretty easy no sticking point)

Dragon Flags 3x5 click on this link for a visual: http://www.facebook.com/photo.php?v=10151165685545511

One-arm KB Swing 4x15 each side (55lb bell)

Stretched out and called it a day

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Sun Jan 22, 2012 7:54 am

Before going to the gym:

Double KB Military Press 5x3 (88s)

Gym

Back Squat 1x5x135, 1x5x225, 1x3x315, 1x1x365, 1x1x385, 2x1x405, 3x3x315 (pause at the bottom)

Barbell Bent Over Row 1x5x135, 1x5x225, 1x2x275, 1x1x305 (not quite a full rep)

Bench Press 1x3x135, 1x3x225, 1x3x275, 1x1x315, 1x1x335, 1x1x355

Hanging Leg Raise 3x12

One-arm KB Swing 2x30, 1x40 (55lb bell)

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Re: Mahler's Passive/Aggressive Jounral

Post by powerlifter54 » Sun Jan 22, 2012 7:56 pm

Mike Mahler wrote:Before going to the gym:

Double KB Military Press 5x3 (88s)

Gym

Back Squat 1x5x135, 1x5x225, 1x3x315, 1x1x365, 1x1x385, 2x1x405, 3x3x315 (pause at the bottom)

Barbell Bent Over Row 1x5x135, 1x5x225, 1x2x275, 1x1x305 (not quite a full rep)

Bench Press 1x3x135, 1x3x225, 1x3x275, 1x1x315, 1x1x335, 1x1x355

Hanging Leg Raise 3x12

One-arm KB Swing 2x30, 1x40 (55lb bell)

Nice
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Wed Jan 25, 2012 11:50 pm

Solid workout to get the week going. Deadlift feels really good and I like the bottom position bench press as well.

Before going to the gym

Relaxed Kettlebell Military Press 3x4 (88s) no tension at all on each rep and lockout held for 2 seconds on each rep. I really like the relaxed style press. Using tension when you don't need it is a waste of time.

Barbell Deadlift 1x3x135, 1x1x225, 1x1x315, 1x1x405, 5x1x480lb (one minute breaks between each single. Each rep flew off the floor)

Bottom Posisiton Bench Press (safety bars 2 inches over chest) 1x3x135, 1x3x225, 1x3x275, 1x3x315, 2x2x315 (10 second pause at the bottom in between each rep. one minute breaks between sets) Doing reps in this fashion is called rest pause and doing multiple rest pause sets is called cluster training. Great for improving strength

Neutral Grip Pull-ups 3x6

Standing Cable Torso Rotations 1x6x115 1x6x130, 1x6x145 each side

One-arm KB Swing 4x30 (55lb bell)

Stretched out and called it a day.

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Wed Jan 25, 2012 11:50 pm

powerlifter54 wrote:
Mike Mahler wrote:Before going to the gym:

Double KB Military Press 5x3 (88s)

Gym

Back Squat 1x5x135, 1x5x225, 1x3x315, 1x1x365, 1x1x385, 2x1x405, 3x3x315 (pause at the bottom)

Barbell Bent Over Row 1x5x135, 1x5x225, 1x2x275, 1x1x305 (not quite a full rep)

Bench Press 1x3x135, 1x3x225, 1x3x275, 1x1x315, 1x1x335, 1x1x355

Hanging Leg Raise 3x12

One-arm KB Swing 2x30, 1x40 (55lb bell)

Nice
Thanks Jack and happy new year! Hope 2012 is off to a great start for you

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Re: Mahler's Passive/Aggressive Jounral

Post by Bobby » Thu Jan 26, 2012 10:54 am

Do you start the first rep (on benches) from the pins?When I`ve been doing bottom positions I have always started from the pins and the pins set so the bar is just a hair away from the chest.I`ll have to try your way now and see how I like it.
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 » Thu Jan 26, 2012 7:08 pm

Bobby wrote:Do you start the first rep (on benches) from the pins?When I`ve been doing bottom positions I have always started from the pins and the pins set so the bar is just a hair away from the chest.I`ll have to try your way now and see how I like it.
Hi Bobby, yes I start in the bottom position. Safety bars are about two inches off the chest. I find that starting on the chest is too stressful on the shoulders. Two inches off is enough to take the edge off and work the bottom position which is a sticking point for me.

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Sat Jan 28, 2012 9:40 pm

Friday:

Before going to the gym Double KB Military Press 3x4x88s (relaxed pressing, no tension)

Back Squat 1x3x135, 1x3x225, 1x3x275, 1x3x315, 5x3x365lbs (felt great and really worked on getting good dept on each rep)

Barbell Bent-over Row 1x5x135, 1x5x225, 1x7x255lbs

Barbell Floor Press 1x3x135, 1x3x225, 1x3x275, 3x3x315 rest pause style (press, park on pins for 10 seconds press etc)

Dragon Flags 3x6

One-arm KB Swing 2x60 (55lb bell)

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Thu Feb 02, 2012 1:41 am

Great workout to get things going in February. Had a nasty cold that kicked in on Sat so I rested up all weekend and took Monday and Tuesday off as well. Glad I did as I felt re-charged and ready to go today.

Before going to the gym:

Double KB Military Press 2x5x88s (felt really easy so I knew this would be a good day to push it hard on the bench press at the gym)

Gym:

Deadlift 1x3x135, 1x3x225, 1x1x315, 1x1x405, 1x1x455, 3x1x495lbs( Each rep felt great and I was attemped to go for a PR but decided to wait a few more weeks. Going to cycle down next week and then work up to a new PR of 520 in a few weeks. I feel good for 550 no later than June)

Bench Press 1x3x135, 1x3x225, 1x3x275, 1x1x315, 1x1x345, 1x1x365 (Have not pressed this much since I was 25 and it fet a lot easier today. No sticking point and feel good for 370 or so) repped out with 225 afterwards for 18. I think could have hit 20 reps if I did not hit the pins on rep 18: http://www.facebook.com/photo.php?v=10151243422060511

Lat Pulldown (close grip underhand grip). Normally I like to do pull-ups but felt like a change of pace today. 1x5x140, 1x5x190, 1x5x200, 1x5x220, 1x4x240

One-arm Kettlebell Swing 2x30, 1x40 (55lb bell)

Standing Cable Torso turns 1x5x100, 1x5x120, 1x5x150 each side

Stretched out and called it a day.

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Fri Feb 03, 2012 7:24 am

Quick workout today

Double Kettlebell Military Press 2x5x88s

Double Kettlebell Swing 1x5x70s, 1x5x79s, 3x5x88s

Sledgehammer Tire Strikes 3x15 each side (20lb hammer)

Glute-ham Raise 3x5 (slow negative and slight push at the bottom)

Thick Bar Deadlift (overhand grip and hold at the top to work on grip strength) 5x1x250lbs

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Re: Mahler's Passive/Aggressive Jounral

Post by powerlifter54 » Fri Feb 03, 2012 2:52 pm

Mike Mahler wrote:Great workout to get things going in February. Had a nasty cold that kicked in on Sat so I rested up all weekend and took Monday and Tuesday off as well. Glad I did as I felt re-charged and ready to go today.

Before going to the gym:

Double KB Military Press 2x5x88s (felt really easy so I knew this would be a good day to push it hard on the bench press at the gym)

Gym:

Deadlift 1x3x135, 1x3x225, 1x1x315, 1x1x405, 1x1x455, 3x1x495lbs( Each rep felt great and I was attemped to go for a PR but decided to wait a few more weeks. Going to cycle down next week and then work up to a new PR of 520 in a few weeks. I feel good for 550 no later than June)

Bench Press 1x3x135, 1x3x225, 1x3x275, 1x1x315, 1x1x345, 1x1x365 (Have not pressed this much since I was 25 and it fet a lot easier today. No sticking point and feel good for 370 or so) repped out with 225 afterwards for 18. I think could have hit 20 reps if I did not hit the pins on rep 18: http://www.facebook.com/photo.php?v=10151243422060511

Lat Pulldown (close grip underhand grip). Normally I like to do pull-ups but felt like a change of pace today. 1x5x140, 1x5x190, 1x5x200, 1x5x220, 1x4x240

One-arm Kettlebell Swing 2x30, 1x40 (55lb bell)

Standing Cable Torso turns 1x5x100, 1x5x120, 1x5x150 each side

Stretched out and called it a day.

Get your bench PR and cycle back brother!!!
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Fri Feb 03, 2012 7:34 pm

powerlifter54 wrote:
Mike Mahler wrote:Great workout to get things going in February. Had a nasty cold that kicked in on Sat so I rested up all weekend and took Monday and Tuesday off as well. Glad I did as I felt re-charged and ready to go today.

Before going to the gym:

Double KB Military Press 2x5x88s (felt really easy so I knew this would be a good day to push it hard on the bench press at the gym)

Gym:

Deadlift 1x3x135, 1x3x225, 1x1x315, 1x1x405, 1x1x455, 3x1x495lbs( Each rep felt great and I was attemped to go for a PR but decided to wait a few more weeks. Going to cycle down next week and then work up to a new PR of 520 in a few weeks. I feel good for 550 no later than June)

Bench Press 1x3x135, 1x3x225, 1x3x275, 1x1x315, 1x1x345, 1x1x365 (Have not pressed this much since I was 25 and it fet a lot easier today. No sticking point and feel good for 370 or so) repped out with 225 afterwards for 18. I think could have hit 20 reps if I did not hit the pins on rep 18: http://www.facebook.com/photo.php?v=10151243422060511

Lat Pulldown (close grip underhand grip). Normally I like to do pull-ups but felt like a change of pace today. 1x5x140, 1x5x190, 1x5x200, 1x5x220, 1x4x240

One-arm Kettlebell Swing 2x30, 1x40 (55lb bell)

Standing Cable Torso turns 1x5x100, 1x5x120, 1x5x150 each side

Stretched out and called it a day.

Get your bench PR and cycle back brother!!!
Thanks man and I think I am going to cycle back now and work up to a PR down the road. Hope training is great on your end!

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Sun Feb 05, 2012 8:39 am

Nice workout today to round out the week

before going to the gym:

Thick bar Military Press 2x5x170lbs

Gym:

Barbell Back Squat: 1x5x135, 1x5x225, 1x3x275, 1x3x315, 3x3x375 (felt strong on each rep), 3x3x315, 1x10x225

Barbell Floor Press 1x3x135, 1x3x225, 1x1x275, 1x1x315, 5x1x335

Barbell Bent-over Row 1x5x135, 1x5x225, 1x5x275lbs (parked the weight after each rep to reset)

Dragon Flags 3x6

One-arm KB Swing 1x30, 2x40 (55lb bell)

Stretched out and called it a day

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Wed Feb 08, 2012 8:50 pm

Took a little bit too much melatonin last night and was out of it today! Felt good when workout time arrived and startd off the week with a great workout:

Before going to the gym:

Double Kettlebell Military Press 2x6 (88s) Both sets felt easy and I feel good for 9-10 reps with the 88s

At the gym:

Barbell Deadlift 1x1x135, 1x1x225, 1x1x315, 1x1x405, 8x1x465lbs

Bench Press 1x3x135, 1x3x225, 1x3x275, 2x3x315, 1x4x315lbs

Neutral Grip Pull-ups 3x5

Standing Cable Rotations 1x5x115, 1x5x130, 1x5x145, 1x5x160 each side

One-arm Kettlebell Swing 3x40 (55lb bell)

Stretched out and called it a day

Looking forward to doing a workshop in Tacoma, WA this Saturday

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Tue Feb 14, 2012 7:00 am

Thursday February 9

Before going to the gym

Thick Barbell Military Press 3x5x170lbs

Gym

Barbell Squat: (worked on a closer stance this time and deeper range of motion. Way past parallel) 1x3x135, 1x3x225, 1x3x275, 1x3x315, 1x3x365, 3x5x225

Barbell Bent-over Row 1x5x135, 1x5x225, 1x4x285

Dragon Flags 3x7

One-arm KB Swing 3x40 (55lb bell)

Had a great seminar in Tacoma, WA this past weekend. Going to take it easy tomorrow and then jump back into training on Wednesday!

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Fri Feb 17, 2012 5:58 am

Took a few extra days off after teaching a KB seminar in Tacoma, WA this past Saturday. Felt great at the course and and one-arm military pressed a 105lb bell 7 times with my right arm which is a new PR for me!

Before going to the gym

Double Kettlebell Military Press 2x7 (88s)

Gym

Barbell Deadlift 1x3x135, 1x1x225, 1x1x315, 1x1x405, 2x1x480, 5x1x490 (felt strong on each rep)

Barbell Bench Press 1x3x135, 1x3x225, 1x3x275, 1x1x315, 3x2x330lbs

Neutral Grip Pull-ups 5x5

One-arm Standing Cable Rotations 3x5x130lbs each side

One-arm Kettlebell Swing 3x20 each side (55lb bell)

Stretched out and called it a day. Going to the Hard Rock in Vegas to see Motley Crue perform tonight!

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Thu Feb 23, 2012 2:14 am

2/17

Before going to the gym

TNT Cable Miitary Press 3x3 (2 greeen, 1 yellow cord)

At the gym

Barbell Squat 1x3x135, 1x3x225, 1x3x315, 1x3x315, 2x3x385, 5x3x315 (played around with different stances and decided that a wide stance is not for me. A medium stance works best)

Barbell Floor Press 1x3x135, 1x3x225, 1x1x275, 1x1x315, 3x1x350lbs

Barbell Bent Over Row 1x3x135, 1x3x225, 1x275lbs, 3x1x300lbs

Dragon Flags 3x7

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

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Thu Feb 23, 2012 2:15 am

2/21

Great workout today!

Before going to the gym

Double KB Military Press 4x4 (88lb bells) I am cycling the practice sets to avoid burning out. Several weeks ago I started with practice sets of three through out the day and worked up to sets of seven over the course of five weeks. This week I am cycling back to four reps and will work up to sets of eight and then move up to 97lb bells and start with sets of two. Really working on fixating the lockout on each rep behind the head rather than locking out in front of the face as I have done in the past.

Gym:

Barbell Deadlift 1x1x225, 1x1x315, 1x1x405, 1x1x455, 1x1x510 (new PR and this one felt way easier than my last PR of 505 at the end of December, 2011. No sticking point and smooth sailing from start to finish. I feel good for 515-520 right now but will take my time. Goal is 550 by June.

Barbell Bench Press 1x3x135, 1x3x225, 1x3x275, 1x1x315, 3x1x350lbs.

Neutral Grip Pull-ups 3x6

One-arm KB Swing 2x60 (55lb bell)

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Wed Mar 07, 2012 7:34 am

Good workout today. Deadlifts felt great

Before going to the gym

Double KB Military Press 3x3x88s (working on speed on each rep)

At the gym:

Barbell Deadlift 1x1x135, 1x1x225, 1x1x315, 1x1x405, 1x1x455, 2x1x500lbs (think I am good for a 520 max right now)

Bench Press 1x3x135, 1x3x225, 1x3x275, 3x3x320lbs

3 rounds of:

Neutral Grip Pull-ups 3x6

Plate push pulls 2x15, 1x20 (45lb plate)

Dips 2x15, 1x20

One-arm KB Swing 3x15 each side

Stretched out and called it a day

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Thu Mar 15, 2012 8:11 am

Good workout today:

Barbell Full Squats 1x5x135, 1x5x225, 1x5x275, 3x3x315, 3x3x275. Much harder than parallel which I have been working on for a while so going to switch to the deeper squats for several weeks.

Weighted Dips 1x5x45lbs, 1x5x90lbs, 3x5x135lbs (this exercise really is the upper body squat. Have not done them in a while and forgot how much I enjoyed doing them. Going to keep them in the regimen for a while)

Barbell Bent-over Row 1x3x135, 1x3x225, 3x3x275lbs

Dragon Flags 3x8

One-arm Kb Swing 3x30, 1x40 (55lb bell)

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