Mahler's Passive/Aggressive Jounral

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Tue Mar 20, 2012 7:18 am

Good workout today

Exercise breaks during the day:

Double KB Military Press 5x6 (70s, going light to work on form and speed)

Gym:

Barbell deadlift 1x1x135, 1x1x225, 1x1x315, 1x1x405, 10x1x435lbs (85% of one rep max of 510lbs. One minute breaks between sets)

Barbell Floor Press 1x3x135, 1x3x225, 1x3x275, 1x4x315lbs

Hammer Strength Iso Squat Machine 1x5x235lbs, 1x5x415lbs, 1x8x595lbs

Neutral Grip Pull-ups 3x5

Dragon Flags 3x6

Dumbbell Iron Cross, 1x5x25s, 1x5x30s, 1x5x40s

One-arm KB Swing 3x30 (55lb bell)

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Thu Mar 22, 2012 6:47 am

Good workout today:

Double Kettlebell Swing (outside the knees) 11x10x70s, 1x10x79s

5 rounds of

Sledgehammer Tire strikes (20lb hammer) 1x10 each side
Glute-ham raise 1x5
Dips 1x10
Plate-Pulls 1x15 (45lb plate)

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Sat Mar 24, 2012 12:26 am

Good workout today:

Exercise Breaks

Double KB Military Press 5x6 (70s, relaxed and fast)

Gym:

Weighted Dips 1x5x45lbs, 1x3x90lbs, 1x5x145lbs, 2x4x145lbs, 3x5x90lbs

Great exercise! weighted dips really are the upper body squat!

Barbell Squat 5x3x315lbs (fast reps)

Barbell Bent-over Row 1x3x135, 1x3x225, 3x1x295lbs

One-arm KB Snatch 5x20 (55lb bell)

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Tue Mar 27, 2012 5:13 am

Solid workout today

Double Kb Military Press 3x3 (79s, relaxed and fast reps to work on speed)

One-arm Kb Snatch 3x10 each side (55lb bell to fire up the nervous system)

Barbell Deadlift 1x3x135, 1x3x225, 1x1x315, 1x1x405 6x1x465 (90% of one rep max). Played around with different starting positions and concluded that the way I normally do it works best. Pull into the ankles and drag the bar to the lockout to keep as close to center of mass as possible.

High Incline Dumbbell Press (65 degree angle) 1x5x80s, 1x5x90s, 1x5x100s

Neutral Grip Pull-ups 3x5

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

One-arm Kb Snatch 3x20 (55lb bell)

Stretched out and called it day

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Thu Mar 29, 2012 6:17 am

Fun workout today:

Double Kettlebell Military Press 10x3x79s (45 second breaks and relaxed and fast reps. No tension)

Double Kettlebell Swing (outside the knees) 9xx79s, 1x12x79s (45 second breaks)

A-1: Glute-ham raise 3x6 (slow negative and push at the bottom. Done on "Sorinex Poor man glute ham machine. Way harder than standard GHR machine)

A-2: Dips (full range) 2x15, 1x20

Finisher: Sledgehammer tire strikes 1x20 each side (20lb hammer)

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Fri Apr 20, 2012 2:37 am

4 /17

Good workout today

Practice sets: Double KB Military Press 3x6 (79s)

Barbell Squat (full range and fast reps) 5x3x345lbs (90 second breaks)

Weighted Dips 1x4, 2x3 with 160lbs (full range reps)

Barbell Bent Over Row 1x1x275, 1x1x295, 1x1x305, 4x5x225lbs

Hammer Strength Machine Squats:1x5x455, 1x5x595lbs 1x7x685lbs (why do machines at all? For the most part I don't but hammer strength machines are great for working the muscles without fatiguing the stabilizers. This is useful as an addition to barbel squats when you want to add some mass which I do to my legs)

Tomorrow kettlebells and clubbells

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Fri Apr 20, 2012 2:38 am

4/18

Good workout today

Double KB Military Press 3x6x79s (one-minute breaks)

Clubbell Work all with 2 25lb clubs

Alternating Shield Cast 3x10 each side
Double Shoulder Cast 3x10
Double Arm-pit Cast 3x12

Double Kettlebell Swing (outside the feet) 5x5x88s, 8x5x97s

Hanging Leg raises 3x12

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Re: Mahler's Passive/Aggressive Jounral

Post by powerlifter54 » Fri Apr 20, 2012 3:19 pm

Mike Mahler wrote:4 /17

(why do machines at all? For the most part I don't but hammer strength machines are great for working the muscles without fatiguing the stabilizers. This is useful as an addition to barbel squats when you want to add some mass which I do to my legs)
Everything has a place. Hammer Strength even more so!
"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 » Sat Apr 21, 2012 5:11 pm

Good workout Yesterday:

Barbell Deadlift 3x1x495lbs (after several ramp up sets) Felt good but need to switch it up. Going to do rack pulls from just below the knees for a while as that is where my sticking point is.

Bottom Position Bench Press worked up to 325lbs for a single. Felt strong. My regular bench will be much stronger when i go back.

Messed around with some back exercises for variety (pulldowns, pull-ups, hammer strength rows etc)

Low Position Lunges 3x10 steps each leg
Torso walks (hold a 45lb plate and walk across the room twisting to each side. Great for the core)

Having friends over for kettlebells and battling ropes tomorrow and then the UFC!

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Sat Apr 21, 2012 5:11 pm

powerlifter54 wrote:
Mike Mahler wrote:4 /17

(why do machines at all? For the most part I don't but hammer strength machines are great for working the muscles without fatiguing the stabilizers. This is useful as an addition to barbel squats when you want to add some mass which I do to my legs)
Everything has a place. Hammer Strength even more so!
I agree and many of the hammer strength machines are excellent

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Thu Dec 20, 2012 7:00 pm

Been a great year with a lot of international traveling and it is nice to be back home for a while and get in some regular training. I have been doing 3 sprinting sessions per week which I really enjoy and then two metabolic conditioning workouts at my home gym: box jumps, KB swings, sledgehammer work, rock carries etc. Then two strength sessions at the gym.

Had a good workout yesterday and starting to get back to where I was earlier this year:

Barbell Deadlift 1x3x135, 1x3x225, 1x3x315, 1x3x365, 1x5x425

Neutral Grip Pull-ups 3x7

Barbell Floor Press 1x3x135, 1x3x225, 1x3x275, 1x1x315

Dragon Flags 3x5

Wrapped up with some KB swings and then 15 minutes of interval training on the elliptical machine.

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Re: Mahler's Passive/Aggressive Jounral

Post by powerlifter54 » Sat Dec 22, 2012 11:40 am

Merry Christmas. Have also been overseas a lot this year, training sort of in a holding pattern as other considerations have priority.

Getting back to basics when i get home.

best to you in 2013!
"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 » Sat Dec 22, 2012 9:12 pm

powerlifter54 wrote:Merry Christmas. Have also been overseas a lot this year, training sort of in a holding pattern as other considerations have priority.

Getting back to basics when i get home.

best to you in 2013!
Hi Jack, Merry Christmas to you buddy and hope you and your family are fantastic! Ya international traveling really takes a hit on training but no complaining as I am really enjoying it. I just want to make as much progress before I head off to Australia and Singapore in March and then Europe in May.

Hope to get a chance to train with you again in 2013

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Sat Dec 22, 2012 9:13 pm

Had a lot going on yesterday so just banged out six hill sprints did some JM work and then some practice sets of weighted pull-ups and TNT Cable presses through out the day.

Today box jumps, KB swings, and some other fun stuff.

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Sun Dec 23, 2012 3:40 am

Box jumps 3x3x36 inches, 5x4x42 inches

Clubbell Work

Alternating Shield Cast 3x10 each side (25s)
Double Shoulder Cast 3x10 (25s)
Double Arm-pit Cast 3x10

Glute-ham raise 3x5

Double KB Swing (outside the knees) 3x10 (70s)
Sledgehammer Tire Strikes 3x20 (25lb hammer)

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Wed Jan 30, 2013 9:10 pm

It has been a busy few weeks. Had a great weekend of courses in Houston recently and will be heading off to Australia in March for two weekends of workshops in Sydney and Melbourne. My testosterone booster is finally done and is getting capped this week. Will be in stock and ready to sell on my site next week. A few IGX regulars such as Shaf, Darth, and Tough Old Man will be getting a 2 month supply to test drive and post feedback at IGX

Training has been going pretty well:

Monday

10x5 of 36 Inch Box Jumps
10x10 Double KB Swings outside the feet (70lb bells). Amazing how sore the traps get from this

Tuesday

Barbell Deadlift 1x3x135lbs, 1x3x225lbs, 1x3x315lbs, 1x3x365lbs, 3x3x435lbs (2 more weeks of sets of three, then going to go to several sets of singles for a while)

Weighted Dips 1x5x45lbs, 1x5x90lbs, 3x3x135lbs (getting burned out on this so going to cycle it out with another exercise for a while)

Neutral Grip Pull-ups 3x7

One-arm KB swing 5x20 (55lb bell) (great to loosen up after Deadlift work)

Dragon Flags 3x3

Interval training on elliptical machine (20 minutes)

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Fri Feb 01, 2013 2:15 am

Fun workout today

40 inch box jumps 9x3, 1x5
Double KB Bent Over row 9x5, 1x12 (70lb bells)

Above done in super set format then one minute breaks

Double KB Swings (outside the knees) 5x10 (88lb bells)

Standing Ab Wheel Roll outs 3x6

Hindu Pushups 2x25 (strong emphasis on back stretch on each rep)

Exercise breaks down through out the day

Double KB Military Press 6x6 (62lb bells)
Pull-ups 6x6

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Sun Feb 03, 2013 2:53 am

Good workout today to end the training week. Time to kick back and enjoy the UFC

Box Jumps 3x5 36 inches
Double KB Snatch 5x6 (62lb bells) 1x5 (70lb bells) (straight up and down, no lowering to the rack position

A-1: Thick Barbell Bent-over Row 5x6 (180lbs)
A-2: Double KB Military Press 5x6 (62lbs, fast reps, good work on technique)

Dips: 3x15
Hanging Leg raises 3x12

Incline Sprints 6x100 yard dashes. Definitely prefer sprinting in the evening vs morning!

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Mon Feb 04, 2013 8:56 pm

Fun workout today

A-1 Double KB Military Press 3x6 (70s)
A-2: Alternating KB Renegade Row 3x8 each side (88s)

Clubbell Work

Alternating Shield Cast 3x8 each side (25s)
Double Shoulder Cast 3x8 (25s)
Double Arm-pit Cast 3x15
See visual of these exercises at: http://www.youtube.com/watch?v=lzZUdGih9rI

Hindu Squat 5x25 (focused on staying upright, pause at the bottom and driving up quickly)

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Wed Feb 06, 2013 2:38 am

Good quick workout today

Barbell Deadlift 1x3x135lbs, 1x3x225lbs, 1x3x315lbs, 1x3x405lbs, 3x3x445lbs (DL's felt good)

Dragon Flags 3x5

Work Sets during the day

Lifeline TNT Cable Military Press 5x3 (2 green, 1 yellow cable. About as difficult as pressing 2 88lb kettlebells)

Pull-ups 5x6

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Thu Feb 07, 2013 2:26 am

Fun Bodyweight/kettlebell workout today

Double KB Swing (outside the knees) 5x10x70lb bells, 5x10x88lb bells (chest level)

Hindu Squats 4x35 (pause at the bottom of each rep)

Hindu Pushups 4x25 (these felt great on the lower back which was a little stiff from deadlifts yesterday)

Standing Ab Wheel Roll Outs 3x6

Alternating KB Renegade Row 3x6 each side (88lb bells)

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Sun Feb 10, 2013 3:18 am

Good workout with my friend Christos Demetros. Christos is an excellent IKFF certified trainer in vegas. Hit him up for private lessons when you are in town

Box Jumps 3x5x36inches, 3x5x40 inches
Alternating KB Renegade Row 4x9, 1x12 each side (88lb bells)

Hindu Pushups 4x25
Double KB Swing 2x10x70s, 2x12x88s, 1x15x88lb bells (outside the feet to chest level)

Double KB Iron Cross 3x6 (35lb bells)
Hindu Squat 3x35

Standing Ab wheel roll out 3x6

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Thu Feb 14, 2013 10:10 pm

Monday

8 Incline hill sprints. Great stuff! really enjoy sprinting. Did some pull-ups and presses through out the day


Tuesday

Practice sets:

Double KB Military Press 3x7 (70lb bells). getting back into a groove on KB presses and look forward to working back up to 88s soon. In the meantime, enjoying the practice sets

Pull-ups 3x7

Workout

Barbell Deadlift 1x3x135, 1x3x225, 1x3x315, 1x3x405, 1x3x455 (felt solid and I was going to do two more sets but did not set up properly on second set and back really locked up. Nothing serious but will need few days off from training)

Did a bunch of back extensions, reverse hypers, KB swings, and did some hangs off a pull-up bar to keep the back loose. Helped, but still pretty locked up so will make this week a restoration week and get back into it in a few days

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Sun Feb 17, 2013 8:37 pm

Solid workout to end the training week:

Box Jumps 2x5x36 inches, 3x5x40 inches
in between each set
Double KB Military Press 2x5x62lb bells, 1x5, 1x7x,1x9x70lb bells

Alternating KB Renegade Row 2x8, 1x10 each side (88lb bells)
Double KB Swing 3x10x70lb bells, 1x12x88lb bells

Standing AB Wheel Roll out 3x8
KB Hindu Squat (bell held with two hands close to the body) 3x25 (35lb bell)

KB Iron Cross 2x5x35lb bells
Hindu Pushups 2x15

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Mon Feb 18, 2013 11:07 pm

Did 6 100 yard sprints in the AM, joint mobility work and some practice sets of presses and pull-ups through out the day.

Practice sets

Double KB Military press 5x7x70lb bells
Pull-ups 5x7

Using strict form on presses for variety so no drop from the top right now
Pull-ups are done strict as well, dead hang at the bottom, hold at the top etc

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