Mahler's Aggressive Strength Blog

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) 

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) 

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Not too much training today. Did 12 50 yard hill sprints and then some practice sets. Looking forward to barbell squats tomorrow 

Practice Sets 

Weighted Pull-up 4x4 (25lbs) 

Double KB Military Press 4x3 (79s) Just working on maximum speed. TNT cable work has really carried over well here and the reps are going up really fast. Going to start working on KB presses regularly again as I would like to work up to pressing 2 97s 10 times. Personal PR is 4 back in 2009 

Looking forward to seeing Guns N Roses tomorrow at the hard rock casino in vegas! Also the Overeem vs Lesnar fight looks fantastic 

The Kettlebell And Barbell Solution For Size And Strength By Mike Mahler   

Last time I discussed how to add kettlebells to a barbell program for strength and fat loss. This time we're going to look at how to combine kettlebell training and barbell work for size and strength. Many will argue that kettlebells should only be used for work capacity and strength endurance training. I don't agree with that assessment of the versatile kettlebell at all. Sure, kettlebells are incredible for work capacity goals and if that is what you're into by all means go for it. However, kettlebells are also great as part of an overall size and strength regimen. My DVD The Kettlebell Solution...

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...

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 

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...

Had a great time sprinting today with my dog Grover. He lets me win every once in a while on hill sprints!

12 50 yard hill sprints

Practice Sets 

Lifeline USA TNT Cable Military Press 4x3 (2 green and 1 yellow cord. Really feeling the carry over of this on KB pressing and barbell floor presses. I did some stacked pressing with 2 53lb bells today and nailed 4 reps with my right hand! Previous PR was 2 reps)

Weighted Pull-ups 4x3 (25lbs)

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 505lbs Deadlift Clip

Barbell Bent-over Row 2x5x225lbs

Barbell Floor Press 1x3x135, 1x3x225, 1x4x315lbs! (another PR and this one felt great)

Barbell FLoor Press Clip

Neutral Grip Weighted Pull-ups 5x3x35lbs

Dragon Flags 3x5

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

By Mike Mahler

I get asked often how to add kettlebell training to a standard barbell routine. There are numerous ways that are very effective. One of my favorite approaches is to do two heavy barbell focused workout per week and two circuit strength training kettlebell workouts per week. This is an excellent approach for people that are focused on getting stronger and leaner. The heavy barbell work well take care of your strength training goals and the circuit training kettlebell work will help ramp up growth hormone levels and increase insulin sensitivity (especially, when done on an empty stomach)

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

Did some hill sprints this morning which is an incredible way to increase growth hormone levels big time as well as set up a great mood for the day.

12 50 yard sprints

Practice sets

Weighted Pull-ups 3x4 (25lbs)

Lifeline TNT Cable Military Press 4x3 (2 green, 1 yellow cable)

Increase Size and Strength With the 3x5+ Program By Mike MahlerI am a big believer in simple programs that emphasize compound exercises. Far too many people make training unnecessarily complicated. Moreover, the more complicated a program, the less likely you are to stick with it. It is always better to do a few things well and to focus on the exercises that provide the greatest benefit. With this program you are going to do three sets of five per exercise. Use the same weight on all three sets and go for a repetition max on the third set. When you can do at least seven repetitions, increase the weight by five pounds for upper body exercises and ten pounds for lower body exercises...

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/nutrition-supplements/systemic-enzymes.html

Hill Sprints:12 50 yard runs

Practice Sets

Weighted Pull-up 4x3 (25lbs)

TNT Cable Mil Press 4x3 (2 green and 1 purple cord)

Looking forward to teaching a workshop in NYC this weekend

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) 

Great hill sprint workout today!

12 50 yard dashes

Practice Sets

Double Kettlebell Military Press 5x5 (79lb bells)

Weighted Pull-ups 4x3 (25lbs)

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)