Mahler's Aggressive Strength Blog

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...

Friday: Before going to the gym Double KB Military Press 3x4x88s (relaxed pressing, no tension) Back Squat 1x3x135, 1x3x225, 1x3x275, 1x3x315, 5x3x365lbs (felt great and really worked on getting good dept on each rep) Barbell Bent-over Row 1x5x135, 1x5x225, 1x7x255lbs Barbell Floor Press 1x3x135, 1x3x225, 1x3x275, 3x3x315 rest pause style (press, park on pins for 10 seconds press etc) Dragon Flags 3x6 One-arm KB Swing 2x60 (55lb bell)

This is an example of a shake I like to have each morning 

1 scoop of Pea Protein (pure advantage brand) (25 grams) 

1 scoop of organic Rice Protein (growing naturals brand) (24 grams) 

1 block of frozen unsweetened acai (high in antioxidants low in sugar and carbs) 

1 block of frozen acerola/acai (very high in vitamin C) 

1 tablespoon of chia seeds (EFA and 3 grams of protein) 

1 tablespoon of cacao (rich in antioxidants and good fats for hormone optimization) 

1 tablespoon of E3 live frozen algae (rich in B vitamins) 

1 tablespoon of maca (plant sterols for adrenal health, loaded with DIM as well...

Solid workout to get the week going. Deadlift feels really good and I like the bottom position bench press as well. 

Before going to the gym 

Relaxed Kettlebell Military Press 3x4 (88s) no tension at all on each rep and lockout held for 2 seconds on each rep. I really like the relaxed style press. Using tension when you don't need it is a waste of time. 

Barbell Deadlift 1x3x135, 1x1x225, 1x1x315, 1x1x405, 5x1x480lb (one minute breaks between each single. Each rep flew off the floor) 

Bottom Posisiton Bench Press (safety bars 2 inches over chest) 1x3x135, 1x3x225, 1x3x275, 1x3x315, 2x2x315 (10 second pause at the bottom in between each rep. one...

Before going to the gym: Double KB Military Press 5x3 (88s) GymBack Squat 1x5x135, 1x5x225, 1x3x315, 1x1x365, 1x1x385, 2x1x405, 3x3x315 (pause at the bottom) Barbell Bent Over Row 1x5x135, 1x5x225, 1x2x275, 1x1x305 (not quite a full rep) Bench Press 1x3x135, 1x3x225, 1x3x275, 1x1x315, 1x1x335, 1x1x355 Hanging Leg Raise 3x12 One-arm KB Swing 2x30, 1x40 (55lb bell)

Pretty good workout today and added a lot of seminars to my schedule this week: South Africa, Toronto, and Ireland! 

Took a few days off after my weekend of kettlebell workshops in vegas. Nice to get back into training today. Going to train hard for several weeks and then back off form my workshop in Tacoma, WA in February 

Before going to the gym: 

Double Kettlebell Military Press 3x3 (88s, been a while since I have used 88s and felt great) 

Pull-ups 5x5 (pulled to below the pecs on each rep) 

At the gym 

Deadlift 1x3x135, 1x1x225, 1x1x315, 1x1x405, 7x1x455 (one-minute breaks between each set. Heavy enough that I can feel it and light enought that I can work on improving form. I love singles for improving deadlift power) 

Barbell Floor Press...

I like to have A PowerShake around an hour after I get up to really get my day going. I find that a power shake allows me to take in a lot of nutrition without excessive energy allocated for digestion. This powershake receipe keeps my mind and body working well for several hours and works well as a pre-workout meal two hours before training 

Recipe:

1 scoop pure advantage pea protein,1 scoop organic growing naturals rice protein, 2 tablespoons of hempseeds, 2 tablespoons of chia seed powder, 1 tablespoon of Udo's oil, 1 tablespoon of maca, 1 tablespoon of cacao, 1/4 teaspoon of cinnamon and nutmeg. Juiced the following and added in: mustard greens, ginger, beets, kale...

Aggressive Strength Homemade Protein Bars For People That Value Quality!By Mike MahlerI don't always eat protein bars, but when I do I make homemade protein bars that are off the hook. Here is the breakdown:

2 sccops of vanilla pure advantage pea protein (50 grams of protein)

2 scoops of vanilla Growing naturals organic rice protein (48 grams of protein)

2 tablespoons of chia seed powder (great source of EFA and small amount of protein)

1 tablespoon of cacao nibs (great source of magnesium, iron, and antioxidants)

2 tablesoons of cashew nut butter (tastes great and helps bind everything together)

2 tablespoons of Hempseeds (protein, EFA, magnesium, and...

Nice workout today to end the training week. Doing two kettlebell workshops this weekend so did not push too hard today but felt strong and rocked it: 

At home: Double KB Military Press 3x6x79s (easy reps for practice) 

At the gym 

Barbell Squat: 135x3, 225x3, 275x3, 315x3, 365x1, 385x1, 405x1, 415x1 (felt great) then 3x3x315 with a pause at the bottom of each rep 

Barbell Bent-over Row 1x5x135, 1x3x225, 1x2x275, 1x2x295lbs 

Barbell Bench Press 1x3x135, 1x3x225, 1x3x275, 1x1x315, 1x1x350 (easy) 1x1x360 (hit a sticking point but fought through it. This is my one-rep max right now!) 

Dragon Flags 3x6 

Stretched out...

Great workout to start the week right. Did not push too hard as I am teaching some workshops in Vegas this weekend 

Before going to the gym: 

Double KB Military Press 3x5 (79s and one-minute breaks. No tension at all. Relaxed on each rep) 

Barbell Deadlift 1x3x135, 1x1x225, 1x1x315, 1x1x405, 1x1x455, 5x1x485 (each rep felt great. Did five singles with one-minute between each rep) 

Barbell Floor Press 1x3x135, 1x3x225, 1x1x275, 1x1x315, 1x1x335, 1x1x355 (nice PR and felt good for 365) 

Dragon Flags 3x10 and in between each set One-arm KB Swing 1x10 each side (55lb bell) 

Weighted Neutral Grip Pull-ups 3x3 (35lbs) in between...

Great workout today and barbell squat is coming along nicely Barbell Squat: 1x5x135, 1x5x225, 1x3x275, 1x3x315, 1x1x365, 1x1x385, 1x1x405 (just below parallel) then did 315x5x3 with a pause at the bottom of each rep to work on form Barbell Bent Over Row 1x5x135, 1x5x225, 1x2x275, 1x3x285 (parked the weight after each rep) Bench Press 1x3x135, 1x3x225, 1x3x275, 1x1x315, 1x1x340 (went up fast so will go for 350 next time. Should be back up to my all time personal best of 365 when I was 25) Hanging Leg Raise 3x15 One-arm Kettlebell Swing 2x30, 1x40 (55lb bell) Stretched out to wrap up

Knee Pain Remedies for Kettlebell TrainingBy Sukie Baxter   

Knee pain is expected in sports that cause a lot of impact to the lower body and joints, like running, but the last thing I ever expected was to see complaints of knee pain in people training with kettlebells. Unfortunately, kettlebell-related knee pain has become quite common, so let's look at a few reasons this is happening and what you can do to prevent or heal knee pain.

 

When your knee starts screaming at you and every kettlebell swing becomes excruciating,...

Looking for effective fat loss training? Add inefficiency training to your regimen By Mike Mahler

 

The most effective strategy to win the battle against fat is to build as much muscle as possible. Do not confuse building muscle with increasing bulk. Adding more muscle doesn't necessarily mean you will build more mass. Alternatively, losing weight doesn't mean you're losing fat.  Many people go from being very fat to skinny fat and that is not an effective way to win the battle against fat, as you're still essentially fat! The importance of building muscle to win the battle against fat is the theme of my best selling DVD...

Had a nasty cold the last few days so decided to lay low and rest up. Glad I did as training felt great today! Ready to kill it in 2012 

Double Kettlebell Military Press 3x4 (79s) 

Barbell Deadlift 1x3x135 1x1x225, 1x1x315, 1x1x365, 1x1x405, 7x1x455 (felt great and I like doing several singles with short breaks at 30-45 seconds to work on starting strength. Reps just don't help much with one rep max efforts for deadlifting) 

Barbell Floor Press 1x3x135, 1x3x225, 1x3x275, 1x5x315 (felt great) 

Weighted Pull-ups 5x2 (50lbs) after each set I did 1x15 each side on One-arm Kettlebell swing (55lb bell) 

Dragon Flags 1x8, 2x6 

Stretched...

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)

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

Nice workout to end the week. I arrived early and did a few KB military press sets to get the day going: 1x5x62s, 1x5x80s, 1x6x88sWorkoutBarbell Jerk 1x5x135, 1x3x155, 3x3x175lbsBarbell Bench Press with chains 185lbs and 100lbs of chains 8x3In between first four sets:Barbell Good Morning with 135 and 100lbs of chains 4x5In between the last four setsReverse Hyper working against a green jump stretch band 4x15Next up a super set of

One-arm Dumbbell 3x5 each side (70lb dumbbell)Weighted Pushups 1x8x90lbs, 1x8x135lbs, 1x10x160lbs (never used this much weight before on weighted pushups. Fun exercise)Next up Power Plate timed pushups 3x45 second setsWrapped up with a core exercise called...

Solid legs and upper body pulling workout today as PSI. I warmed up doing some bodyweight squats on the power plate and then go the workout going.Barbell Snatch 1x3x95lbs, 1x3x115lbs, 1x3x125, 2x3x135lbsBarbell Front Squat 1x5x135lbs, 1x3x185lbs, 1x3x225lbs, 1x3x245lbs, 2x3x275lbs (these are coming along nicely and getting better every week)In between the last three sets I did One-arm Dumbbell Bent-over Row 3x8 each side (120lb dumbbell)Next Barbell Step-ups (12 inches) 3x5 each side 155lbsInverted Suspension rows 3x15Alternating Dumbbell Hammer Curls 3x8 each side (60lb dumbbells)Core workStick Turns 3x30 seconds setsSit-ups in Glute/ham machine 3x10 (45lb dumbbell locked out)I wrapped up...

Great upper body pressing and posterior chain workout today. I did some thick bar military pressing to get he workout going todayThick Bar Military Press: 1x5x130lb, 1x5x150lbs, 1x5x170lbsSeveral minutes later Mark arrived and I got started with the workout:Medicine Ball Throws Against The Wall 3x10 (15lb ball)This is my last week at PSI so I wanted to max out on the Bench Press to see where I am. Here is how it went:1x5x135lbs 1x3x225lbs 1x2x275lbs, 1x1x295lbs (went up fast), 1x1x315lbs (went up fast) 1x1x325 (slower but no sticking point), 1x1x335lbs (this was a max rep that I had to fight for but pulled it off). Very happy with my bench press progress and I am gong to have to buy a squat...

Solid leg and upper body pulling workout today to start off the week. I arrived early as usual and did some KB military pressing to start the day.Double KB Military Press 2x5x62s, 1x12x80s. Still pressing the 80s too fast and need to focus on pacing more so I can hit my goal of 20 reps with 2 80s.WorkoutBarbell Hang Clean, 1x3x111, 1x3x122, 1x3x155, 1x3x166, 1x3x177Barbell Squat (205lbs plus 100lbs of chains) 8x3 (chains make it 205 at the bottom and 305 at the top. Each rep done as fast as possible)In between the first four sets: Inverted Row 3x15, 1x12Thick Bar Pull-ups 2x3, 2x5Next up Prowler pushes and alternating dumbbell hammer curls:Prowler Pushes 3x50 feet (4 45lb plates and 2 25lb...

Nice workout to finish off the training week. Looking forward to checking out the club “Vanity” with my wife at the hard rock hotel tonight.I arrived a few minutes early so did a set of Double KB Military Presses to get warmed up 1x20x62sThen on to the workout:Barbell Jerk (CNS booster) 1x5x135, 1x5x165, 1x3x180, 1x3x190lbsBarbell Speed Bench Press 185lbs and 50lbs in chains 8x3In between each set I did Barbell Good Morning: 1x6x135, 1x5x185, 1x5x205, 1x5x215Glute Ham raise 3x8x30lbsNext up Dumbbell Clean and Military Press and Ballistic Smith Machine bench press:One-arm dumbbell clean and military press 3x5 each side (70lb bell)Ballistic Smith Machine Bench Press 1x5x135, 2x5x185...

Great workout today! I had three days off and really rested up this past weekend. Today we focused on upper body pressing and posterior chain work.I arrived a few minutes early and did some KB pressing and clubbell work to get ready.Double KB Military Press 2x5x62s, 1x12x80sDouble Clubbell Shoulder Cast 2x10x25sThen we did the following:Medicine Ball Throws (30lbs) 3x12 (I get in the floor press position and Mark drops a 30lb ball. I catch it and push it back up to him)Thick Barbell Floor Press 1x3x170lbs, 1x3x260lbs, 1x3x280lbs, 1x3x290lbs, 1x10x240lbsIn between each set: One-arm Kettlebell Deadlift (62lb bell) 3x10 each sideAlternating Incline Dumbbell Press 1x5x70s,1x5x80s, 1x5x90s, 1x100s...

Great leg workout to end the training week. Pierre Ngo, one of Mark’s trainers took me through the workout again.After the warm-up we did the following:Barbell Hang Clean 1x3x145, 1x3x165, 1x3x200, 1x2x210After that it was time for Barbell Box Squats with Chains and lots of them!Barbell Box Squat 8x3x205+100lbs of chainsIn between the first four sets I did: Inverted Bodyweight Rows 4x10Fat bar Pull-ups 1x5, 2x3, and 1x4Prowler Pushes (6 45lb plates) 3x50 feetThick Bar Curls 1x10x80lbs, 1x10x90lbs, 1x10x100lbsEnded with a core circuitShoulder Turns 3x30 secondsWeighted Sit-ups in glute ham machine 3x10 (50lbs locked out)Side V-ups 3x15 each sideNo training on Monday so I am going to...

Had a nice day off yesterday was read to go today. Lots of pressing volume today to say the leastI got on site early and did some thick bar military pressing to get the day going:1x5x130, 1x5x150, 1x7x160lbsThen we did some Barbell Jerks to fire up the CNS:1x4x135, 1x4x165, 1x5x175lbs (these felt pretty good today. Much better than last week)Bench Press for speed work was next:8x3x185lbs with 50lbs of chains to increase the weight at the top and work on forced acceleration. Each rep was done as fast as possibleIn between each set I didGood morning 1x5x135, 1x5x185, 2x5x215lbsGlute Ham raises 1x10, 1x12, 2x14Next up was a super set of one-arm dumbbell military presses and weighted pushups:...

Solid workout today and looking forward to taking tomorrow offDid the usual warm-up and then we started off with the Barbell Hang Snatch to fire up the CNS. Nothing heavy just enough to work on form, speed, and to fire up the CNS: 4x3x115lbsNext up Barbell Front Squats with One-arm Dumbbell Bent-over Rows in between each set.Barbell Front Squat 1x5x135, 1x3x185, 1x3x225, 1x3x245, 1x3x255lbs. (These felt much better than last week)One-arm Dumbbell Bent-over row 1x8x100 each side, 1x8x110 each side, 2x8x120 each sideThen more Front Squats rest pause style to work on form: 4x1x225lbs (30 second breaks in between each rep)After that we paired up Barbell Step-ups with weighted Pull-upsBarbell...

Had a nice weekend and was ready to train today. I arrived early so messed around with some KB military press work:Double KB Military Press: 2x6x62s, 1x11x80sPressing felt good today and here is how the rest of the workout went:Thick Barbell Floor Press 1x5x170, 1x3x260, 1x3x290lbs, 2x2x300lbsIn between each set I did One-arm-one leg KB deadlifts: 3x10 each side (62lb bell)Next up were:Alternating Dumbbell Incline Press 3x5 each side (80s)Glute-Ham Raise 3x10After that I did:Weighted Dips 3x10 (80lbs)Alternating Dumbbell Upright Row 3x8 each side (70s)Then we wrapped up with some core work:Cable Machine Reverse Sit-ups 3x12 (80lbs)Pushup holds with downward resistance 3x30 seconds

Glad the training week is over as the Las Vegas heat is starting to get to me and I am looking forward to staying home and blasting the AC! Energy was lower towards the end of the week do I plan to sleep a lot and eat a lot to get ready for next week.We started off with some Barbell Hang Cleans to fire up the CNS. I lack the elbow flexibility to really have a perfect “catch” position but good enough that I can still do the exercise. Plenty of room to improve on Barbell cleans but they are coming along. We did 6x3 with 175lbs to get the workout going.Next up were Barbell Box squats with chains. Never done this exercise before with chains and really liked this one. After a few warm...

I arrived early and did some KB military pressing to start the day: 2x5x88sThen we started the workout with Thick Barbell Jerks today to fire up the CNS1x5x130, 1x5x150, 1x5x160, 3x3x170lbsAfter that we did some speed work on the bench press.Barbell Bench Press 135lbs with 90lbs of chains on each side 3x5Barbell Good Morning 1x5x170, 1x5x190, 1x5x210lbsBarbell Bench Press 175lbs with 90lbs of chains on each side 4x3Glute-ham Raise with 30lbs 4x8Next super set was:One-arm Dumbbell Military press 1x5x55, 1x5x65, 1x5x70 each sidePushups with 90lbs on my back 1x15, 1x16, 1x17Core circuitTruck driver’s 3x8x45lbsStanding Cable rope rotations 3x10 each side (70lbs)Swiss Ball Leg Raises 3x15Push...

Rested up over the weekend and came in ready to go today. We are on a different phase now which is more strength oriented training.I arrived a few minutes early and did some KB work to get the training going:Double Kettlebell Military Press 1x6x80s, 1x8x80s, 1x10x80sOne-arm Kettebell Windmill 1x6x97 each side, 1x8x97 each side, 1x10x97 each sideThe first exercise Mark had me do was a medicine ball throw against the wall from a kneeling position about 15 feet from the wall. Throw the ball, extend through, and let your momentum take you forward. Interesting drill to say the least! I did 3x5 and then we moved onto floor pressesThick Bar Barbell Floor Press 1x5x170, 1x5x260, 1x3x280, 2x3x290lbsIn...

Nice upper body focused nervous system workout to end the week and the last week of the nervous system focus. Not sure what is in store for the next phase but looking for a nice change of pace.I arrived early so I did some KB military pressing to get the workout going:Double KB Military Press 1x10x62, 1x7x80s, 2x5x88sRound 1 (warm-up round)Incline Dumbbell Press 1x5x90sBarbell Speed Bench Press 1x6x135lbs with 2 red bandsMedicine Ball Throws Against The Wall 1x12 (30lbs)Drop Pushups 1x5Round 2Drop Pushups 1x5Medicine Ball Throws Against The Wall 1x14 (30lbs)Barbell Speed Bench Press 1x6x185lbs with 2 red bandsIncline Dumbbell Press 1x5x105sRound 3Incline Dumbbell Press 1x5x105sBarbell Speed...

Great lower body focused nervous system workout today. I arrived early and did some Double KB snatches and double KB bottom up cleans to get the day going:Double KB Snatch 3x12 (62lb bells outside of the feet)Double KB Bottom Up Clean 3x10 (50lb bells and did a few presses on some of the reps. Jason Dolby did this with 2 53lb bells at my LA course so I was inspired to give it a shot. I liked it and will work on it more)WorkoutRound 1:Barbell Squat 1x3 (275lbs) (all reps past parallel)Barbell Hang Clean 1x3x200lbsJump Lunges 1x6 each side (30lb dumbbells)Vertamax Resistance Band Jumps 1x10Round 2:Barbell Squat 1x3 (295lbs) (all reps past parallel)Barbell Hang Clean 1x3x200lbsJump Lunges 1x6...

Took most of last week off and had a great course in LA this past weekend. Jumped back in today and felt great.I arrived early so I did some KB presses to fire up the CNS:Double KB Military Press 2x5x62s, 3x5x80sThen one of Mark’s Trainers Alonzo had me do the following barbell complex to get the workout going. I did three rounds with the 45lb bar of:Barbell Squat Press 1x6Barbell Good Morning to upright row 1x6Barbell Bent-over Row 1x6Overhead Barbell Lunges 1x6 each sideThen I jumped into the upper body focused nervous system workout:Round 1:Incline Dumbbell Press 1x5x100lb dumbbellsBarbell Speed Bench Press 1x6x200lbsDrop Pushups 1x6 (off 12 inch box)Medicine Ball Throws Against...

Great workout today and it is a wrap for this week. I have a seminar in Los Angeles this weekend and will be taking the rest of this week off.Today was more of a lower body focused nervous system workout4 rounds offBarbell Squat 1x3x305lbs (past parallel and focus on speed)Barbell Hang Power Clean 1x3x185Jump Lunges in vertamax (resistance bands) 1x6 each sideVertamax (resistance bands) Jumps 1x10Then 3 rounds offNeutral Grip Pull-ups 1x5, 1x6, 1x7 (dead hang and hold at the top. Strict form)Thick Bar Curls 3x6x105lbsReal Runner 1x15 each sideAfter that 3 rounds offStick Turns 1x30 second setsCable Rotations 1x10 each side (70lbs)Shoulder Turns 1x30 secondsI wrapped up with some KB snatchesOne...

Great workout to start off the week. I did the usual warm-up and then started off with some KB military presses to fire up the CNSDouble KB Military Press 1x6x80s, 3x5x88s (felt strong on each set). One of Mark’s athletes referred to me as a beast, ha haThen we did four rounds ofDouble Incline Dumbbell Press 1x6x90s, 3x5x95sBarbell Bench Press 165 and 2 red bands 4x5 fast repsDrop Pushups off 12-inch box 4x8Medicine Chest Throws against the wall 1x12, 1x14, 1x16, 1x20Then I did three rounds ofWeighted Dips 1x8x60, 2x8x80lbs (2 second negative, pause at the bottom, and fast coming up)Glute-ham raise 3x8x20lbsShoulder Series 10 reps of (y,t, l, w moves for shoulder mobility and health...

Great lower body focused nervous system workout to finish off the week. I did the usual warm-up and then jumped in:4 rounds ofBarbell Squat 1x3x300lbs (few inches below parallel on each rep)Barbell Power Clean 1x3x200lbsJump Lunges 1x6 each side (jump from the lunge position on each rep)Vertamax Band Jumps 1x10Then 3 rounds ofThick Bar Barbell Bent-over Row 3x5x240lbsAlternating Dumbbell Curl 1x6x70s, 1x6x80s, 1x6x90sLunge Walks (stayed low the entire time) 3x10 each side (35lb dumbbells)Wrapped up with some KB workDouble KB Snatch outside the feet 1x12 (62lb bells)One-arm Bottom Up Clean 5x5 each side (62lb bell)Double KB Military Press 5x5 (80s and rested in the rack for a few seconds in...

Had a great upper body focused nervous system workout at PSI. I started with the usual warm-up and then jumped into it.We did four rounds ofThick Bar Bench Press 1x5x260lbsDrop Pushups off a 12-inch box 1x6Incline Dumbbell Press 1x6x75sMedicine Ball Throws against the wall 1x10, 1x12, 1x14 (30lbs)Push Outs (suspension Ab Roll Out) 1x10, 1x12, 1x14After that we did three rounds ofGlute Ham Raise 3x8 (Mark P pushed down at the bottom for a few seconds nad then I had to contract quickly and complete a rep)Shoulder Health series (Y move, T move, W move, L move. You line on a bench face down and use 2lb plates to work each move for 10 reps. Sounds super easy but this one adds up fast)After that...

PSI was closed yesterday to observe Memorial Day so I got an extra day off from training. Today we jumped back in with some more nervous system work. We focused on leg work and upper body pulling today. I also threw in some kettlebell work to fire up the CNS at the beginning of the workout and some more KB strength endurance work at the end of the workout as well as some clubbell work.Double Kettlebell Military Press 1x6x80s, 3x5x88s (felt good on these)Four rounds ofBarbell Squat 1x3x275lbs (lower than parallel today and lighter to work on speed)Barbell Hang clean 1x3x200lbsDumbbell Jump Lunges 1x6 each side (35lb dumbbells)Vertamax resistance band jumps 1x8After that I did three rounds...

Great workout to end of another solid week of training. After the usual warm-up we jumped into the upper body focused nervous system workout.I did the following four rounds:Round 1Bench Press with 2 red bands 1x6x165lbs as fast as possibleDumbbell Incline Press 1x6x85lb dumbbellsDrop Pushups off 1-foot box 1x6Medicine Ball Throws from the chest to the wall 1x12Round 2:Medicine Ball Throws from the chest to the wall 1x12Drop Pushups off 1-foot box 1x6Dumbbell Incline Press 1x6x90lb dumbbellsBench Press with 2 red bands 1x6x165lbs as fast as possibleRound 3Bench Press with 2 red bands 1x6x165lbs as fast as possibleDumbbell Incline Press 1x6x90lb dumbbellsDrop Pushups off 1-foot box 1x6Medicine...

Today was a surprisingly good workout as I have had two nights of poor sleep! Anyway, I feel great today and will make sure to catch up with 9-10 hours tonight.I arrived a few minutes early and wanted to see if my CNS was burned out. I have always found the any overhead exercise is a good test. If your CNS is burned out you will know on the first rep as the groove will be way off and bells that are normally easy will feel difficult.Fortunately I passed the CNS test. I did a set of 6 with two 80lb kettlebells, which felt very light. Then I did another set with 2 88lb bells and that also felt fine for five reps.I warmed up on the power plate machine doing squats and other mobility moves. Then...

Great workout today and I am really enjoying the nervous system training program. Nice change of pace from the heavy lifting.Today I warmed up on the power plate doing a few rounds of squats, stiff legged deadlifts, and pushups.After that Mark set up a circuit for me consisting of four exercises: Barbell Bench Press with 2 red bands, Drop Pushups, Medicine Ball Throws from the chest, Dumbbell Incline Presses:Barbell Bench Press with 2 red bands 4x6 (165 and 2 red bands). Focus was on maximum speedDrop Pushups to a one-foot box 4x6 (explosive power)Medicine Ball Throws From the chest to the wall 1x12, 1x14, 1x16 (30lb ball)Dumbbell Incline Press 1x6x75s, 2x6x85s (these felt great)Exercise...

Had a great weekend and came in ready to train today. I arrived early so I did some KB and clubbell work to get my CNS primed.Double KB Military Press 1x6x80s, 1x5x88sDouble Clubbell Clean 2x10x25sDouble Clubbell Shoulder Cast 1x10x25sAlternating Shield Cast 1x10x25s each sideAfter that one of Mark’s trainers Pierre Ngo took me through the warm-up. Pierre is a great trainer and a very strong powerlifter. The warm-up was stacked with squats, lunges, one legged deadlifts, torso work etcMark had me start a new training program today to really work on the nervous system. Lots of super set work.We started with some legwork:4 rounds ofBarbell Squat 1x3x275, 1x3x300, 2x3x315Barbell Hang Clean...