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Training Journal 12-30-2011

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...

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Training Journal 12-29-11

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...

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The Kettlebell And Barbell Solution For Size And Strength

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...

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Training Journal 12-27-2011

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...

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Training Journal 12-26-2011

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Training Journal 12-24-2011

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...

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Training Journal 12-23-2011

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Training Journal 12-21-2011

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Get stronger and lose fat by adding Kettlebell Circuit Training to a Barbell Strength Routine

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...

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Training Journal 12-17-11

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Training Journal 12-16-2011

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Increase Size And Strength with 3x5+ Training

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,...

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Training Journal 12-14-2011

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.htmlBarbell...

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Training Journal 12-7-2011

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Training Journal 12-6-2011

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Training Journal 12-3-2011

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Training Journal 12-2-2011

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