Mahler's Aggressive Strength Blog

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)

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) (great for building pressing power, Reistance goes up as you get closer to lockout so you really learn how to develop one-gear strength on pressing)

10 50 yard hill sprints (in the morning on an empty stomach. Great way to start the day, boost growth hormone levels big time, and feel great for the rest of the day. Also helps with sleeping like a baby!)

Practice Sets

Kettlebell Lockout Press 3x5 each side (70s) Press on bell overhead and hold it in the lockout position. Press the other bell five times and then switch sides. Great exercise for the core and building up pressing strength

Weighted Pull-ups 3x3 (25lbs)

Took it easy today and just did some practice sets throught the day

Double Kettlebell Military Press 6x5 (70s) Focused on being relaxed on each rep and pressing as fast as possible

Weighted Pull-ups 3x3 (25lbs)

Quick workout today but definitely effective for conditoning:

Double Kettlebell Swing (outside the knees) 12x10 (twelve sets of ten with 45 second breaks. All reps to chest level)

Practice Sets

Weighted Pull-ups 3x3 (25lbs)

 

Barbell Back Squat 1x5x135, 1x5x225 1x5x275, 4x3x315, 1x5x315 (Knees feel good so I am going to keep adding 10lbs every week)Barbell Floor Press 1x3x135, 1x3x225, 1x3x275, 1x2x300, 1x1x305 (Going to start doing this once a week for a while and then on another day do light bench press for speed westside style!) Dumbbell Iron Cross 1x5x25s, 1x5x30s, 1x5x35s, 1x5x40s (great exercise for the shoulders)Straps lat Pulldown 1x5x180, 1x5x200, 1x5x220 Hammer Strength Iso Squat Machine 1x5x235, 1x5x415, 1x5x505Plate Push-pulls 3x15 (45lbs) Dragon Flags 1x7, 1x5, 1x4 Practice sets through out the day Weighted pull-ups 3x3 (25lbs)TNT Cable Military press 3x3 (2 green, 1 purple cable)

Quick circuit training workout today:

4 rounds of

Sledgehammer Tire Strikes 1x15 each side (20lb hammer)

Glute-ham Raise 1x5

Double Kettlebell Swing (outside the feet) 1x15

Leg Raises 1x15

Plate Push-pulls 1x15

Practice sets

Lifeline USA TNT Cable Military Press 3x5 (2 green, 1 purple cable)

Pull-ups 2x7

Deadlift 1x3x135, 1x3x225, 1x3x315, 1x2x365, 1x2x405, 1x2x470lbs (first two reps felt easy but lost my setting on rep three and stopped there. Felt strong today on deadlifts and will go up to 495 next week) '

Medium Grip Bench Press 1x3x135, 1x3x225, 1x3x255, 1x2x285lbs (coming along but bench is still pretty weak Was bench pressing 315 for 2 a few months ago and last year did 330 for a double. Need to make sure to keep the bench press in my routine at least once a week as spend too much time away from it)

Bench Press Speed work 4x3x225lbs (fast reps)

One-arm Dumbbell Bent Over Row 4x6 each side (100lb dumbbell)

Dragon Flags 1x8, 2x6 (great core exercise)

Headstand...

Really nice day in Las Vegas today. I did 10 100 yard sprints with my super energetic dog Grover. No practice sets through out the day today. Tomorrow I am going to start doing several sets of dead hang pull-ups throught out the day and perhaps glute-ham raise work as well. Doing practice sets daily really helps improve performance.

Yesterday 5 rounds of Sledgehammer Tire Strikes (20lb hammer) 15 each side Glute-am raise 6 reps (slow negative under control, slight push at the bottom) Double KB Swing 12 reps each set and 15 on the last set Hanging Leg Raise 12 reps Plate Push-pulls (45lb plate) 15 reps (velocity exercise)

Good workout today Barbell Back Squat

1x5x135, 1x5x225, 1x5x275, 5x5x300lbs (squat strength is coming back nicely and knees feel great)

Bench Press

1x5x135, 5x3x225 (three second pause at the bottom and then explode all the way to the top. Felt I needed an extra bench day to work on form and speed. I will do this one day and then a maximum effort day 5-3-1 style at the next workout 3 days later)

Dragon Flags 3x7

 

Lat Pulldown 1x5x160, 1x5x180, 1x5x220

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

GTG Pull-ups 3x6

TNT Cable Mil Press 3x3 (2 green and one yellow cable) Tomorrow I plan to do some hill sprinting and sledgehammer tire...

Deadlift 1x5x135, 1x5x225, 1x3x315, 1x1x365, 1x1x405, 1x5x445 (Felt okay. Did 485 for an easy single last week so will do 495-505 in a few weeks) Bench Press (medium grip) 1x5x135, 2x5x225, 1x5x270 (getting back into a grove. Did 255 for 6 last week which was really week as I was pressing 285 for six a few months ago. Took much time away from the bench and won't make that mistake again) Hammer Strength Iso-Squat machine: Hammer Strength Iso Squat Machine 1x5x235, 1x5x415, 5x4x645 One-arm Dumbbell Row 5x10 each side (100lb dumbbell) Dragon Flags 3x7

1. New Interview at Peaktestosterone.com

Q. I am sure that your diet today is different than when you first became a vegan? What have you learned along the way about ways to optimize a vegan diet for health and fitness?

A. (Yes it is. I make sure to have a lot of variety and avoid processed soy, wheat gluten, and fake meat products. Instead I focus on real vegetarian food such as nuts, seeds, legumes, fruits, and veggies. I get complete proteins by combining nuts and seeds with legumes. For example Lentils and pistachios, black beans and pumpkin seeds, navy bean and hempseeds. Such combinations equal a nice balance of protein, healthy fat,...

1. Live Life Aggressively! Interview on The Author's Show

Check out my latest interview on "The Wellness Author's Show" regarding my Live Life Aggressively! book. The show will air today and then repeat this weekend:

Click here to listen to the showExclzyme is the ultimate inflammation fighter and workout recovery supplement!

I have been using systemic enzymes for many years. I have tried vitalzyme, sorenzyme, and a few others and exylzyme is by far the best enzyme product around. The enzymes come in enteric coated caps and survive the stomach for maximum absorption. Systemic enzymes fight inflammation very...