Mahler's Aggressive Strength Blog

Good workout today:

Barbell Squat 1x3x135, 1x3x225, 1x3x275, 1x3x315, 1x6x350lbs

Barbell Bent Over Row 1x3x135, 1x3x225, 3x3x275lbs

Incline Dumbbell Press (45 degree angle) 3x5x100s

Hanging Leg Raise 2x10, 1x12

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

Not as energetic as normal today so looking forward to taking a few days off and getting in some restoration!

Looking forward to starting my teleseminar class on the importance of optimizing hormones tomorrow!

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...

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) 

10 50 yard hill sprints (have not done these in a while and felt it. Going to work these in regularly) 

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 Standng Cable Rotations 3x5x130lbs each side 

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

Stretched out...

Before going to the gym Thick Barbell Military Press 3x5x170lbs Gym Barbell Back 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!

By Mike Mahler

In part one I covered a program option that called for two barbell workouts per week and two kettlebell workouts per week (Click here for part 1). This time around we’re going to be using kettlebell, barbells, and some bodyweight exercises at each training session.

This is a great program for trainees with home gyms or trainees that workout at gyms that have both barbells and kettlebells.When people combine training tools they often makes things way too complicated. It is always a good idea to keep training programs simple by focusing on the essentials and discarding the nonessentials.

Many trainees make the mistake of doing way too much work. For example...

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...

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 

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 

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...