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Mike Mahler's Training Journal

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2008 Training

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July 22, 2008

Joint Mobility work 

Barbell Close Grip Mil Press 5x6 (135lbs presses from nose level to lockout to focus on the triceps. 45 second breaks)

Behind the neck pull-up 5x5

Double Seated KB Mil press 1x12 (53s)
Double Kb Mil Press 1x15 (53s)

Iron Cross 3x10 (20lb dumbbells)

One-arm KB Snatch 1x8, 1x9, 1x10 l,r (97lb bell)

Hot as hell here in vegas!

July 21, 2008 

Double KB Mil Press 5x3 (88s)
One-arm KB Bent over row 5x3 each side (1 88 and 1 53)

Trap Bar Deadlift 1x315x3, 1x335x3, 1x355x3 3x3x375 (really enjoying the trap bar deadlifts)

July 19, 2008 

JM Work 

Barbell Mil Press 8x3 (135lbs and 45 seond breaks) Speed day westside style

Clubbell work (25s)

Double Shoulder Cast 3x10
Lateral Raise 3x10
Double Arm-pit Cast 3x10

One-arm Kb Snatch 3x6 each side (97lb bell)

Hindu Squat 1x100

July 18, 2008 

JM Work

Workout

Double KB Bent-over Row 2x9, 1x5 (97s)

Trapbar Deadlifts 5x5 (315lbs) Really like this exercise and will be working on this one for a while. Feels much better than a barbell. More emphasis on the legs and less on the back

Power Wheel Standing Roll out 3x5

Exercise Breaks

Double KB Mil Press 5x8 (80s)

July 16, 2008 

JM Work

Double KB Jerk 10x10 (53s)

Clubbell Work (25s)

Double Shoulder Cast 3x8
Lateral Raise 2x12, 1x10

Double KB Clean 5x5 (80s)

Exercise Breaks

TNT Cable Mil Press 5x3 (2 blue 1 yellow)
Behind the Neck Pull-up 5x5

July 15, 2008 

JM Work

A-1: Weighted Dip 3x5 (130lbs)

A-2: One-arm KB Bent-over Row 3x4 each side (123lbs (70 and 53lb bell)

Romanian Deadlift 3x3 (315lbs)

Kb Side Bend 3x5 each side (97lb bell)

Exercise Breaks

Double KB Mil Press 3x8, 3x7 (80s)

July 10, 2008 

JM Work

Double KB Bent-over Row 3x8 (97s)

One-arm Snatch 1x6 (88) 3x5 (97)

Exercise breaks

Double KB Mil Press 5x7 (80s)

July 9, 2008 

Exercise breaks

Double KB Mil Press 4x7 (80s)

Today

JM work

Double KB Jerk 2x20 (53s fast reps)
Hindu Squat with 40lb vest 4x25

Exercise breaks

TNT Cable Mil press 5x4

July 8, 2008 

JM Work

Clubbell Work (2 25lb clubs)

Alternating Shield Cast 3x12
Double Shoulder Cast 3x5 (full extension held on each rep)
Lateral Raise 2x12
Double Pendulum 3x6 each side
Alternating Arm-pit Cast 3x10 each side

Double KB Swing 5x5x88s to chest level

July 1, 2008 

JM Work

A-1: Weighted Dip 3x5 (120lbs)

A-2: Barbell Bent over Row 3x5 (225lbs)

Barbell Deadlift 3x3 (390lbs)

Janda Sit-up 3x10

One-arm Clubbell Clean 5x5 each side (45lb club)

June 29, 2008 

JM Work

Clubbell Work (25s)

Alternating Shield Cast 3x10 each side
Double Shoulder Cast 3x0
Double Pendulum 3x5
Iron Cross 3x5
Lateral Raise 2x8
Alternaitng arm-pit cast 3x10 each side

Double Kb Swing 1x5x53, 1x5x80, 6x5x97s

Janda Sit-up 1x15

June 27, 2008 

JM Work

Barbell Power Clean 5x3 (200lbs)

A-1: Double KB Floor Press 3x10 (97lb bells) These felt great and very easy

A-2: Double KB Bent-over Row 3x6 (97lb bells)

Standing Power Wheel Roll Out 3x5

Exercise Breaks

TNT Cable Mil Press 5x3 (2 blue and 1 yellow cable)

June 25, 2008 

JM Work

Clubbell work (2 25lb clubs)

Alternating Shield Cast 3x8 each side
Double Shoulder Cast 3x8
Double Pendulum 3x5
Lateral Raise 3x10
Front Raise 3x10
Double Shoulder Cast 3x10

Double KB Swing 5x5 (97lb bell)
Hindu Squat 1x50 (40lb vest)

June 23, 2008 

JM Work

A-1: Weighted Dip 3x5 (115lbs)

A-2: Barbell Bent-over Row 3x6 (200lbs and underhand grip)

Barbell Deadlift 5x3 (375lbs)

Janda Sit-up 4x10

Exercise Breaks

Double KB Mil Press 5x6 (80s)

June 20, 2008 

June 17, 2008 

JM Work before working out

Workout

A-1: Weighted Dip 3x5 (110lbs)

A-2: Barbell Bent-over Row (underhand grip) 3x6 (195lbs)

Barbell Deadlift 10x3 (370lbs. Much better than last week!)

Janda Sit-up 10x6

Exercise breaks

Double KB Mil Press 5x5 (80s)

June 9, 2008 

JM Work

Workout

A-1: Weighted Dip 3x6 (105lb bell)

A-2: Barbell Bent-over Row 3x6 (190lbs palms facing me)

Barbell Deadlift 8x3 (365lbs)

Janda Sit-up 8x5

Going to do some TNT Cable pressing later (2 blue and 1 yellow cord) 5x3
and behind the neck pull-ups 5x6

June 6, 2008 

JM Work

Workout

Super set done EDT style (15 minutes)

Dumbbell Lateral raise 20lb dumbbells sets of 10
Iron Woody Tricep pushdown sets of 10
TNT Cable Curl (1 blue, 1 yellow cable) sets of 10

8 sets total were completed

Double KB Swing 10x6 (88s)

Power Wheel Roll out off of Bosu 5x12

June 5, 2008 

Jm Work

Workout

Barbell Power Clean 5x5 (190lbs)

A-1: One-arm KB Floor Press 3x6 (105)

A-2: Alternating Renegade Row 3x6 each side (97s and no rotation to make it harder)

Janda Sit-up 5x12

June 3, 2008 

JM Work

Workout

Super set

Lateral Raises 7x10 (20lb dumbbells)
Tricep pushdown (band) 7x10
TNT Cable Curl 7x8

then

Double KB Swing 10x8 (80s)

LL Power Wheel Roll out 5x12

June 2, 2008 

JM Work

A-1: Weighted Dip 3x5 (105lbs)

A-2: Barbell Bent-over Row 3x6 (185lbs and underhand grip)

Barbell Deadlift 10x3 (360lbs)

Janda Sit-up 10x5

May 30, 2008 

JM Work

Workout

Double KB Swing 10x5 (88lb bells)

Power Wheel Roll out from knees on a bosu 5x12

May 29, 2008 

JM Work in the morning

Workout

Barbell Power Clean 5x5 (185lbs) Form is getting much better and more use of legs this week and less upper body the way it should be

A-1: One-arm KB Floor Press 3x12 each side (97lb bell) Made sure the bell handle was in the lower part of the hand and pressed in a straight line

A-2: Alternating Renegade Row 1x7, 1x8, 1x10 each side

Janda Sit-up 3x12

May 27, 2008 

JM Work

Double KB Swing 10x6 (80s to chest level)

Power Wheel Roll Out from knees 5x10

May 26, 2008 

JM Work

A-1: Weighted Dip 3x6 (97lbs)

A-2: Barbell Bent-over Row 3x3 225lbs

Barbell Deadlift 10x3 355lbs

Janda Sit-up 5x10

May 22, 2008 

May 14, 2008 

JM Work

Workout

Barbell Power Clean 5x5 (175lbs)

One-arm KB Mil Press 5x6 each side (53lb bell)

One-arm KB Snatch 10x10 each side (53)

May 11, 2008 

Took most of last week off after attending the AKC cert. It was a great time and I learned a lot of cool stuff from Valery, Cate, Marty and Andrew. I will be working on the KB pressing technique  that valery showed me with light bells for a while to get the groove down.

Yesterday

JM Work including Hindu Pushups on the pushup board Steve M gave me this past weekend at his BW seminar which was excellent.

One-arm Band Press with LL chest expander 3x10 each side

Double KB Bent over Row 3x5 (97s)

Barbell Deadlift 10x3 (345lbs)

Janda Sit-ups 5x5

Today

JM work
added some chest expander drills to this

Workout

One-arm KB Mil press 5x5 each side (53)

Clubbell work

Alternating Shield Cast 3x8
Double Shoulder Cast 3x6
Double Pendulum 3x5
Double Arm pit Cast 3x10

Double KB Swing 5x5 (79s)

May 3, 2008 

JM Work

Workout

Double KB Swing 10x7 (80s)
Hanging Leg Raise 5x6

Exercise breaks

Double KB Mil Press 6x3 (80s)

May 1, 2008 

JM Work

A-1: Weighted Dips 3x5 (70lb bell)

A-2: Double KB Bent over Row 3x8 (88s)

Deadlift 5x5 (340lbs)

Hanging Leg Raise 3x12

April 30, 2008 

JM Work

Barbell Power Clean 5x5 (160lbs)

Sledgehammer Strikes 4x25 (16lb hammer) each side for a total of 200 reps

Exercise breaks to be done later: presses and pull-ups

April 29, 2008 

JM Work

Clubbell work (2 25s)

Clubbell Mil Press 3x5 (pause at the top of each rep)
Alternating Shield Cast 3x5
Dips 3x10
Double shoulder cast 3x5 (hold on each rep at extension)
Double Pendulum 3x6
Double Arm-pit Cast 3x10

Double KB Swing 10x6 (80s)

April 28, 2008 

April 4, 2008 

JM Work

Workout

One-arm KB Push Press 3x6 r, 2x6 l and 1x4 l (105lb bell)
One-arm KB Mil Press 3x1 r only (105lb bell)

Renegade Row 3x5 each side (105 and 97lb bell)

Barbell Deadlift 10x3 (325lbs)

Pushup With Power Pushup 2 2x10
Double KB Swing (53s) 2x12

Exercise Breaks

TNT Cable Mil Press 5x3 (2 yellow, 1 blue)
Sternum Pull-up 3x5

January 4, 2008

December was a very busy month business wise and with the promotion of the new DVD set it was busier than normal. Great month and 2007 was a great year. Looking forward to making 2008 better.

Just been doing GTG with KB mil presses/TNT cable presses and barbell deadlifts for the last few weeks. Today I started doing some jerks and snatches with some 53lb AKC bells that I purchased from Ken Blackburn a few weeks ago.

GTG

• Double KB Mil presses 5x5 (70s)
• Barbell Deadlift 330lbs 5x3

Workout

• Double Jerks 3x10 (53s and 45 second breaks)
• One-arm Snatch 3x10 each side (53 and 45 second breaks)

Easy workout and just working on the techniques that I picked up from Steve C's on the Boys Are Back in Town DVD.

Going to work on jerks and snatches at least 5 times per week and ramp up the reps and sets gradually. Right now I am just getting used to the AKC bells and new techniques. Down the road I will try some timed sets.

January 8, 2008 

• GTG
• Double KB Mil Press 5x5
• Barbell Deadlift 5x3 330lbs
• 100 yard sprints 20 rounds (great workout with my dogs this morning or in my case afternoon when I wake up)
• Double jerk 1x15 (53s)
• One-arm Snatch 1x30 each side (53)

January 9, 2008

Morning

• JM work

GTG

• TNT Mil Press (2 yellows and one purple) 5x5
• Barbell Deadlift 5x3 330lbs

January 10, 2008

This morning

• JM work and 10 100 yard sprints

GTG

• Double Kb Mil Press (70s) 6x5
• Barbell Deadlift (330lbs) 6x3

January 13, 2008 

JM Work in the morning

10 100 yard sprints

GTG

TNT Cable Military Press (2 yellow cables and 1 purple) 5x5
Barbell Deadlift 5x3 335lbs

January 15, 2008 

JM Work

10 100 yard sprints
more JM work 1x10 reverse pushups

GTG

TNT Cable Mil Press ( 1 blue, 1 yellow, 1 purple cable) 5x3
Barbell Deadlift 5x3 (340lbs)

January 16, 2008 

JM Work

10 100 yard sprints
more JM work
Reverse Pushup 1x10

GTG

Double Kb Mil Press 7x5
Barbell Deadlift 7x3 (340lbs)

January 17, 2008 

Jm work
10 100 yard sprints

GTG

TNT Cable Mil Press (1 purple, 1 yellow, 1 blue)
Barbell Deadlift 5x3 340lbs

January 18, 2008 

JM Work

10 100 yard sprints

GTG

Double KB Mil Press 7x5 (70s)
Barbell Bent over Row 5x3 (340lbs)

January 22, 2008 

Jm work
10 100 yard sprints

GTG

TNT Cable Mil Press (1 purple, 1 yellow, 1 blue) 8x4
Barbell Deadlift 8x3 345lbs

January 23, 2008 

January 31, 2008 

Messed up my ankle last week sprinting. Nothing major and getting ART treatment this week.

Monday:

JM Work
One-arm Snatch 3x10 each side (53lb bell)

GTG

Double KB Mil Press (80s) 6x3
barbell Deadlift 350lbs 5x3

February 7, 2008 

Ankle is much better this week. I got a new enzyme product called Sorenzyme by Labrada Nutrition and took 15 caps a day since Friday. Noticed the ankle felt much better the next day and is almost back to normal now.

JM work in the morning

50 Hindu Pushups
Cossack 30 reps each side
Back Bend 30 reps
Egyptian 15 reps each side
Hula Hoop 15 reps each side
Neck work from several angles 15 reps each move
Circular Sit-up 15 reps
Reverse Sit-ups 15 reps
Hang off pull-up bar 30 seconds

GTG

TNT Cable Mil Press 6x3 (2 blue bands and 1 purple band)
Sternum Pull-up 6x5
Barbell Deadlift 3x3 (350lbs, these felt great)

February 12, 2008 

February 15, 2008 

JM Work in the morning

Workout

10 round of 30 reps on Sledgehammer work.

Exercises breaks

TNT Cable Mil Press 5x4 (2 blue 1 purple)
Pull-up 2x6

February 16, 2008 

JM work in the morning

10 100 yard sprints with my dog Grover. As usual he won and only I was tired afterwards.

Exercise breaks

LL TNT Cable (2 blue 1 purple) 6x4
Sternum Pull-ups 6x6
Barbell Deadlift 5x3 (355lbs)

February 19, 2008 

JM work in the morning

10 100 yard sprints

Exercise Breaks

TNT Cable Mil Press 6x5 (2 blue 1 purple)
Double Kb Bent over row 5x5 (88s)
Barbell Deadlift 3x3 360lbs

February 20, 2008 

JM Work in the morning

Workout

Sledgehammer work 12x15 each side (16lb hammer)
CLubbell Swipes 1x15 (25lb clubs)

February 21, 2008 

JM Work in the morning

Early afternoon workout

Hindu pushups (feet elevated) 2x15
CLubbell Swipes 7x15 (25lb clubs)

Exercise breaks

TNT Cable Mil Press (2 blue and 1 purple cable, medium stance) 6x3
Barbell Deadlift 5x3 (360lbs)

February 22, 2008 

JM work in the morning

10 100 yard sprints

Exercise Breaks

Double KB Mil Press 5x3 (80s)
Sternum Pull-up 5x5

February 24, 2008 

JM Work in the morning

Workout

Sledgehammer Work 16lb hammer and 10x15 each side

February 25, 2008 

February 26, 2008 

JM work in the morning

Early afternoon training

One-arm KB Snatch 5x5 each side (88lb bell)

Exercise breaks

TNT cable Mil press (2 blue and 1 purple) 5x3
Barbell Deadlift 365lbs 3x3

February 27, 2008 

JM Work in the morning

10 100 yard sprints

Exercise breaks

TNT Cable Mil Press 2 yellow, 1 blue 5x3
Renegade Row 105lb bells 5x5 each side

February 29, 2008 

JM Work in the morning

Double Clubbell Swipes 10x15 (25lb clubs and 30 second breaks between sets)

Exercise breaks

TNT Cable Mil Press (2 yellow and 1 blue cable) 5x3

March 1, 2008 

JM Work in the morning

10 100 yard sprints

Exercise Breaks

TNT Cable Mil Press 5x3 (2 yellow and 1 blue cable)
Barbell Deadlift 3x3 (365lbs)

March 3, 2008 

JM Work in the morning

Sledgehammer workout 10x40 (16lb hammer)

March 5, 2008 

Yesterday

JM Work in the morning

10 100 yard sprints

Exercise breaks

TNT Cable Mil Press 5x3 (2 yellow and 1 blue band)
Sternum Pull-ups 5x5

March 10, 2008 

Did a KB Workshop on Sat. Went well and I had it filmed to make into a new DVD.

Wiped out yesterday but feeling pretty good today:

JM Work in the morning

Clubbell Work (25lb clubs)

Alternating Shield Cast 3x6 each side
Double Shoulder Cast 3x6
Double Pendulum 3x6
Double Arm-pit cast 3x10

Double Swipes 1x50

March 11, 2008 

JM Work

Workout

Elevated Hindu Pushup 1x30
Bent Press 2x5 each side (105lb bell)
One-arm Bent-over Row 2x5 each side (105lb bell)
Two-arm Swing 2x10 (105lb bell)

March 14, 2008 

JM Work in the morning

Clubbell Work (25lb clubs)

Alternating Shield Cast 3x8 each side
Double Shoulder Cast 3x8
Double Pendulum 3x6
Double Clean and Arm-pit cast 3x10

Sledgehammer strikes 3x25 each side (16lb hammer)

Exercise Breaks

TNT Cable (2 yellow and 1 blue) 6x3

March 15, 2008 

JM Work in the morning

Workout

Double Clubbell Mil Press 3x5 (25lb clubs)
One-arm Clubbell Clean 3x5 each side (45lb club)
Double Shoulder Cast 3x5
Alternating Shoulder Cast 3x5
Double Pendulum 3x5
Alternating Arm-pit Cast 3x10

Double Swipes 6x25 and 1x20

March 17, 2008 

JM Work In The Morning

Afternoon Workout

KB Side Press 3x4 each side (105lb bell)
Alternating Renegade Row 3x6 each side (88s)

Barbell Deadlift 10x3 315lbs (reps done as fast as possible and 45 second breaks between sets)

Exercise breaks

TNT Cable Mil Press 5x5 (2 yellow and 1 blue)
Sternum Pull-up 5x5

March 18, 2008 

JM Work in the morning

Workout

Double Clubbell Mil Press 3x5 (25lb clubs)
Alternating Shoulder Cast 3x5
Double Pendulum 3x5
Double Shoulder Cast 3x5
Double Arm-pit Cast 3x10

Sledgehammer Strikes 5x25 each side (16lb hammer)

Exercise breaks

TNT Cable Mil Press 5x3
Sternum Pull-up 5x5

March 19, 2008 

JM work in the morning

Workout

Side Press (105lb KB) 3x4 each side
Alternaitng Renegade Row 4x5 each side (97 and 105 switched with each set)
Barbell Deadlift 10x3 (315lbs)

Exercise breaks

TNT Cable Mil Press 5x3
Sternum Pull-up 5x5

March 20, 2008 

JM Work in the morning

Clubbell Work (25lb clubs)

Alternating Shield Cast 3x6 each side
Double Shoulder Cast 3x6
Double Pendulum 3x6
Alternating Arm-pit cast 3x10 each side

Double Swipes 1x75

March 22, 2008 

JM work in the morning

Workout

One-arm Kickstart Press (105lb KB) 3x5 each side (Not a strict mil press or a full push press. Just a little momentum to get the bell moving)
Double Bent-over row 2x5 (97 and 105)
Barbell Deadlift 10x3 (315lbs)

KB Jump Squats 3x15 (53s)

Exercise breaks

TNT Cable Mil Press 3x3

March 25, 2008 

Saturday

JM Work

Clubbell work (2 25s)

Clubbell Mil Press 3x5
Alternating Shield Cast 3x6 each side
Double shoulder cast 3x5
One-arm Clean 3x5 each side (45lb club)
Double Arm-pit Cast 3x10

Double KB Swing 6x5 (70s)

March 26, 2008 

March 28, 2008 

JM Work

Workout

Pushups with Power Pushup (2 red cables) 3x8
Double KB Bent over row 3x8 (88s)

barbell deadlift 10x3 (320lbs)

Double KB Jump Squats 3x15 (70s)

March 29, 2008 

JM Work

Clubbell work (2 25s)

Clubbell Mil Press 3x6
One-arm Clean 3x6 each side (45lb club and no swing)
Alternating Shield Cast 3x6 each side
Double shoulder cast 3x5
Pendulum 3x6 (45lb club)
Arm Pit Cast 3x12 (45lb club)

Sledgehammer Strikes 10x10 each side (16lb hammer)

Double KB Swing 3x10 (53s outside of the feet)

April 1, 2008 

JM Work

Afternoon workout

One-arm KB Push Press 3x5 each side (105lb bell)
Renegade Row 3x5 Each side (105 and 97lb bell)

Pushups with LL Power Pushup 2 3x8

Barbell Deadlift 10x3 (325lbs)

Double KB Swing to head level 2x10 (53s outside the feet)

April 2, 2008 

Clubbell work (2 25s)

Clubbell Mil Press 3x6
One-arm Clean 3x8 each side (45 with a swing)
Shield cast 3x10 with 16lb Sledgehammer
Double shoulder cast 3x6
Double Pendulum 3x5
Double Arm Pit Cast 3x10


Double KB Swing 10x5 (70s outside of the feet to head level. I love this version of the double swing. Much more comfortable than swinging between the feet. I am able to get much more leg power) 

 

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2007 Goals

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• Clean and Mil Press 105s

• Double Push press 97s 10 times
• Double Clean And Press 70s 30 times (Hit 19 reps on May 27, 06)
• Pull-up with 105lb bell

• Weighted Dips with 200lbs of resistance

• Double Swing 97s 20 times

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2007 Training

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December 14, 2007

• A-1: Barbell Behind Neck Press 3x5 110lbs
• A-2: Behind Neck Pull-up 3x5
• Barbell Clean 1x5x135, 1x5x155, 1x5x175
• Hindu Squat 1x50

December 13, 3007

• A-1: Alternating Hang Clean and Mil Press 3x4 each side (70s)
• A-2:Alternating renegade Row 3x7 each side (70s)
• Windmill 3x5 each side (70)
• B-1: Double Swing to face level 3x7 (70s)
• B-2: Kickstand Lunge 3x7 each side (88s)

December 9, 2007

• A-1: Barbell Mil Press 3x5 (135lbs)
• A-2: Chin-up 3x6
• B-1: Barbell Deadlift 3x5 (315)
• B-2: Hanging Leg Raise 3x6

December 8, 2007

• A-1: Double KB Relaxed Mil Press 3x3 (70s)
• A-2: Double Bent over Row 3x5 (88s)
• B-1: Double Swing to face level 3x6 (70s)
• B-2: Kickstand Lunge 3x6 each side (88s)
• Windmill 3x5 each side (70)

December 6, 2007

• A-1: Behind The Neck press 3x6 (110lbs)
• A-2: Behind the neck pull-up 3x6
• One-arm Snatch 1x10 each side (70)
• Hindu Squat with focus on deep breathing 1x100
• Hindu Pushup with focus on deep breathing 1x25

December 5, 2007

• A-1: Double KB Hang Clean and Mil Press 3x3 (70s)
• A-2: Alternating Renegade Row 3x6 (70s)
• Windmill 3x5 each side (70)
• B-1: Double Swing to face level 3x5 (70s)
• B-2: Kickstand Lunge 3x5 each side (70s)

November 27, 2007

• A-1: behind the neck press 5x5 100lbs (Barbell snatch at the beginning of each set)
• A-2: behind the neck pull-up 3x5, 1x4, 1x3
• Hindu Squat 100 reps
• Hindu Pushup 25 reps

November 24, 2007

• Barbell Deadlift 8x3 355
• Hindu Squat 1x60

November 23, 2007 

• A-1: behind the neck press 8x3 125lbs (Barbell snatch before each rep)
• A-2: behind the neck pull-up 8x3
• One-arm Snatch 1x18 each side (70) (paused in the lockout position on each rep)

November 20, 2007 

• Barbell Deadlift 8x3 350lbs
• One-arm KB Jerk 2x6 right, 1x6, 1x4 left (105)
• Hindu Squat 50 reps (emphasized keeping my back upright to ensure the focus is on the quads)

November 19, 2007 

• A-1: behind the neck press 8x3 120lbs ( I do a barbell snatch at the beginning of each set to get the barbell in place overhead to lower behind the head)
• A-2: behind the neck pull-up 5x4, 2x5, 1x4
• One-arm Snatch 1x17 each side (70) (paused in the lockout position on each rep)

Waited too long after my pre-workout meal to train. Usually when I work out 2 hours after the meal, my energy and workouts are great. Today I worked out 4 hours after the meal which was way too long. Regardless, a good workout and I will make sure to time the pre-workout meal better as I will need it for deadlifts.

November 18, 2007 

• Barbell Deadlift 8x3 345lbs
• One-arm KB Jerk 2x5 each side (105)
• Hindu Squat 50 reps (emphasized keeping my back upright to ensure the focus is on the quads)

November 15, 2007 

• A-1: behind the neck press 8x3 115lbs ( I do a barbell snatch at the beginning of each set to get the barbell in place overhead to lower behind the head. I really like this exercise and my shoulders have never felt better)
• A-2: behind the neck pull-up 5x4, 3x5
• One-arm Snatch 1x16 each side (70) (paused in the lockout position on each rep)

November 13, 2007 

• Barbell Deadlift 8x3 340lbs
• One-arm Jerk 1x10 each side (97) (right side felt great, last rep was as easy as the first. Left side was much better but anything beyond 10 reps with have been with poor form)
• Hindu Squat 50 reps (emphasized keeping my back upright to ensure the focus is on the quads)

November 12, 2007 

• A-1: barbell behind the neck press 8x3 110lbs
• A-2: behind the neck pull-up 7x4, 1x5
• One-arm Snatch 1x15 each side (70) (paused in the lockout position on each rep and worked on relaxing as much as possible. Starting to come along slowly but surely. I am used to doing snatch sets as fast as possible to get it over with as quickly as possible).

November 10, 2007

• Barbell Deadlift 8x3 335lbs
• One-arm Jerk 2x9 each side (97)
• One-arm Snatch 1x13 each side (70lb bell)
• Hindu Squat 50 reps

November 9, 2007 

• A-1: barbell behind the neck press 8x3 105lbs
• A-2: behind the neck pull-up 8x4
• One-arm Snatch 1x12 each side (70)

November 8, 2007 

• Barbell Deadlift 8x3 330lbs
• One-arm Snatch 3x10 each side (70lb bell)
• Hindu Squat 100 reps

November 6, 2007 

• A-1: barbell behind the neck press 8x3 100lbs
• A-2: behind the neck pull-up 8x4
• One-arm KB Jerk 3x8 each side (97lb bell)

November 3, 2007 

• Barbell Deadlift 8x3 325lbs
• Hindu Squat 100 reps in 2 minutes

November 1, 2007 

• A-1: barbell behind the neck press 8x3 95lbs
• A-2: behind the neck pull-up 8x3
• One-arm KB Jerk 3x7 each side (97lb bell)

October 30, 2007 

• Barbell Deadlift 8x3 320lbs
• Hindu Squat 100 reps in 2 minutes

October 28, 2007 

• A-1: Behind the Neck Barbell Press 8x3 (90lbs)
• A-2: Wide Grip Behind the Neck Pull-up 8x3
• One-arm KB Jerk 3x6 each side (97lb bell. held in the rack and overhead for a few seconds on each rep)

October 26, 2007 

• Barbell Deadlift 8x3 315lbs
• Hindu Squat 100 reps

October 25, 2007 

• A-1: Behind the Neck Barbell Press 8x3 (85lbs)
• A-2: Wide Grip Behind the Neck Pull-up 8x3
• One-arm KB Jerk 3x5 each side (97lb bell. held in the rack and overhead for a few seconds on each rep)

October 8, 2007 

• Barbell Deadlift 8x3 375lbs
• Double Kb Swing 3x6 (88s)
• LL Standing Ab wheel roll out 2x6

October 5, 2007 

• A-1: Double Mil Press (79s) 2x2 and 6x3
• A-2: Sternum Pull-up 2x3, 6x4
• B-1: Weighted Dip 2x6 (88lb bell)
• B-2: Double KB Bent over Row 2x7 (97s)

October 4, 2007

• A-1: Double Mil Press (79s) 2x2 and 6x3
• A-2: Sternum Pull-up 2x3, 6x4

• B-1: Weighted Dip 2x6 (88lb bell)
• B-2: Double KB Bent over Row 2x7 (97s)

October 2, 2007

• Barbell Deadlift 365 7x3, 1x5
• Double KB Clean 3x6 (88s)
• Hanging Leg Raise 2x10

October 1, 2007

• A-1; Double Mil Press (79s) 3x2 and 5x3
• A-2: Sternum Pull-up 3x3, 5x4

• B-1: Weighted Dip 3x8 (79lb bell)
• B-2: Double KB Bent over Row 3x6 (97s)

September 28, 2007

• Barbell Deadlift 8x3 (355lbs)
• Double KB Clean 3x6 (88s)

September 27, 2007

• A-1: Double KB Military Press 4x2, 4x3 (79s)
• A-2: Sternum Pull-up 4x3, 4x4

• B-1: weighted Dips 3x6 (62lb bell)
• B-2: KB Bent over row 3x6 (97s)

September 25, 2007

• Barbell Deadlift 8x3 (345lbs)
• Double KB Swing 3x8 (88s)

September 24, 2007

• A-1: Double KB Military Press 5x2, 3x3 (79s)
• A-2: Sternum Pull-up 5x3, 3x4

• B-1: weighted Dips 1x8, 1x6, 1x4 (62lb bell)
• B-2: KB Bent over row 1x8, 1x6, 1x4 (97s)

September 23, 2007

• Barbell Deadlift 7x3, 1x5 335lbs
• Double Swing 3x10 (97s)

September 22, 2007

• A-1: Double KB Military Press 6x2, 2x3 (79s)
• A-2: Sternum Pull-up 6x3, 2x4

• B-1: Dips 3x20
• B-2: KB Bent over row 3x10 (79s)

September 20, 2007

• Barbell Deadlift 8x3 325lbs
• Double Swing 3x8 (79s)

September 19, 2007

• A-1: Double KB Military Press 7x2, 1x3 (79s)
• A-2: Double KB Bent-over Row 7x4, 1x5 (97s)

• B-1: Pull-up 3x8
• B-2: Dips 3x10

September 12, 2007

• A-1: Double KB Front Squat 7x4 (79s)
• A-2: Double KB Swing 7x4 (88s)

• Standing Power Wheel Roll Out 3x5

September 11, 2007

• A-1: Double KB Military Press 8x2 (79s)
• A-2: Double KB Bent-over Row 8x3 (97s)

• B-1: Pull-up 3x8
• B-2: Dips 3x10

September 8, 2007

• Barbell Deadlift 8x3 (315)
• Two-arm KB Swing 3x10 (97)

September 7, 2007

• A-1: Barbell Mil Press 8x3 (155)
• A-2: Pull-up 8x3

• B-1: Chin-up 3x8
• B-2: Dips 3x8

September 5, 2007

• A-1: Double KB Front Squat 8x3 (79s)
• A-2: Double KB Swing 8x3 (88s)

• Barbell Deadlift 3x8 (225)
• Standing Power Wheel Roll Out 3x5

September 4, 2007

Got back from a great vacation in Napa Valley and started the Hepburn workout yesterday:

• A-1: Double KB Mil Press 8x3 (70s)
• A-2: Double KB Bent-over Row 8x3 (88s)

• B-1: Double KB Mil Press 3x8 (62s)
• B-2: Double KB Bent-over Row 3x8 (70s)

Going to do a barbell version of the above on Thursday. Today is a legs focused day.

August 23, 2007

GTG

• Double KB Mil Press (79s) 3x4

Workout

• Two-arm KB Snatch Pull (97) 2x5

• A-1: Barbell Deadlift 3x5 375
• A-2: LL Standing Ab Wheel Roll Out 3x5

• Two-arm Swing 3x10 (97)

August 20, 2007

Did GTG on presses Friday-Sat-Sun at 6x4 with the 70s

• no pressing today

GTG

• Sternum pull-up 3x6

Workout

• two-arm KB swing 3x5 to above head level (97)

• A-1: Barbell Deadlift 3x5 (370lbs)
• A-2: LL standing ab wheel roll out 3x5

• Two-arm KB Swing 3x15 (chest level) (97)

August 16, 2007

GTG

• Double KB Mil Press (79s) 5x3

Workout

• Two-arm Swing 3x5 (97)

• A-1: Barbell Deadlift 3x5 (365lbs)
• A-2: LL Ab wheel roll out 3x5

• Two-arm Swing 3x12 (97)
• Bosu Sit-up 1x25

August 14, 2007

GTG

• Double KB Mil Press (79s) 6x3

Workout

• Two-arm Swing 3x5 (97)

• A-1: Barbell Deadlift 3x5 (360lbs)
• A-2: LL Ab wheel roll out 3x6

• Pull-up 1x10
• Hindu Squat 1x50
• Two-arm Swing 1x10 (97)

August 15, 2007

GTG

• Double KB Mil press (79s) 6x3

Workout

• Heavy bag work 10 3-minute rounds with one minute breaks.

August 9, 2007

• A-1: Double KB Mil Press 3x3 (79s)
• A-2: Sternum chin-up 3x5

• B-1: Barbell Deadlift 3x5 355lbs
• B-2: Hanging Leg Raise 3x6

• Two-arm Swing 3x10 (97)

August 8, 2007

• One-arm KB Jerk 3x10 l,r (97)
• One-arm Snatch 1x10 l,r 70
• Hindu Squat 100 reps

August 7, 2007

• A-1: Double Mil Press (5 second lockout holds on each rep) 3x5 (70s)
• A-2: Sternum Pull-up 3x6

• B-1: Barbell Deadlift 3x5 350lbs
• B-2: LL standing ab wheel roll out 3x5

• Two-arm Swing 3x10 (70)

July 31, 2007

Took last week off from training and it was nice to jump back in today:

• A-1: Barbell Mil Press 135lbs 1x13, 1x11, 1x7
• A-2: Double KB Bent over Row 3x15 (70s)

• Double KB Swing 3x15 (70s)
• Hanging Leg Raise 3x10

July 19, 2007

• A-1: Barbell Mil Press 3x5 165lbs
• A-2: One-arm Barbell Bent-over Row 3x3 l,r 165lbs

• B-1: Double Swing to chest level 1x6, 1x8, 1x10 80lb bells
• B-2: Hanging Leg Raise 3x10

• Hindu Squat 1x50

July 17, 2007

• A-1: Double Clean and Mil Press 2x7, 1x6
• A-2: Wide Grip Pull-up 3x7

• B-1: Barbell Deadift 3x6 325lbs
• B-2: LL ab wheel roll out 3x6

July 13, 2007

• A-1: Double KB Mil Press 3x6 (80s)
• A-2: Weight Vest Chin-up 3x4

• B-1: Barbell Deadlift 2x8, 1x10 315lbs
• B-2: LL Ab wheel roll out 3x8

July 11, 2007

• A-1: Barbell Mil Press 3x6 160lbs
• A-2: Alternating KB Renegade Row 3x6 l,r (97s)

• B-1: Double KB Swing 97s 3x6
• B-2: Hanging Leg Raise 3x6

• Bosu Squat 1x30

July 10, 2007

• A-1: Double KB Clean and Press 3x6 (80s)
• A-2: Wide Grip Sternum Pull-up 3x6

• B-1: Barbell Deadlift 3x7 315lbs
• B-2: LL power wheel roll out 3x7

July 6, 2007

• A-1: Barbell Mil Press 3x6 155lbs
• A-2: Close grip sternum Chin-up 3x6

• B-1: Barbell Deadlift 3x6 315lbs
• B-2: Lifeline Power Wheel Roll out 3x8

• Bosu sit-up to squat 1x25

July 3, 2007

GTG

• Double Kb Mil Press (80s) 5x5

Workout

• A-1: Pull-up 2x8
• A-2: Barbell Bent over Row 2x5 (225lbs)

• Barbell Deadlift 3x5 (315lbs)
• Bosu Sit-up to squat 1x50

June 29, 2007

• A-1: Double KB Mil Press (80s) 1x6, 2x5
• A-2: Double KB Bent over Row 3x6 (97s)

• Barbell Deadlift 3x3 400lbs (still out of the groove and not as strong as last week. Going to lower the weight next week and add more volume and frequency to work on form)

• Hanging Leg Raise 3x10
• One-arm Snatch 1x12 l,r (97lb bell)

June 26, 2007

Did not eat enough yesterday or today and training was off as a result. Decided to hold off on deadlifts and do it on Wednesday instead:

• A-1: One-arm KB Mil Press 3x5 each side (88)
• A-2: Pull-up 3x7

• B-1: Double KB Clean 3x7 (97s)
• B-2: LL power wheel roll out 3x7

June 22, 2007

• A-1: One-arm KB Military Press 3x5 R and 3x1 L
• A-2: Sternum Pull-up 3x6

• One-arm Snatch 3x5 l,r (97lb bell)
• Bosu Sit-up 1x50

June 20, 2007

• A-1: Barbell Military Press 3x5 155lbs
• A-2: One-arm Barbell Bent-over Row 3x3 l,r 155lbs

• B-1: Barbell Deadlift 2x6 400lbs (felt good and this is all the weight I have right now. Rather than purchase more plates I am going to work up to 2x10 over the next several weeks and then ramp up the weight)
• B-2: Lifeline Power Wheel Roll out 2x10

June 15, 2007

• A-1: Barbell Behind the next press 3x5 135lbs
• A-2: Sternum Pull-up 3x5

• Barbell Snatch 3x5 135lbs (fun exercise and form starting getting pretty good by the third set. Going to work on this one for a while)
• Bosu Squat with 40lb vest 1x40
• Sit-up with 40lb vest 1x30

June 14, 2007

• A-1: Barbell Behind the next press 3x5 135lbs
• A-2: Sternum Pull-up 3x5

• Barbell Snatch 3x5 135lbs (fun exercise and form starting getting pretty good by the third set. Going to work on this one for a while)

• Bosu Squat with 40lb vest 1x40

• Sit-up with 40lb vest 1x30

June 12, 2007

Brief but solid workout today:

• A-1: Double KB Mil Press 3x5 (80s)
• A-2: Alternating KB Renegade Row 3x6 each side (97s)

• One-arm Snatch 3x10 each side (80)

June 11, 2007

Pretty good workout today:

• A-1: One-arm KB Mil Press
  R: 1x7, 1x6
  L: 1x2, 1x3
• A-2: Weight Vest Chin-up 2x5

• B-1: Barbell Deadlift 2x5 400lbs
• B-2: Lifeline Ab wheel roll out 2x6

• Bosu Squat 1x75
• Bosu Sit-up 1x75

June 5, 2007

• One-arm KB Push Press 3x6 each side (105)

• Sternum pull-up 2x5

• Double KB Swing 3x5 (88s)

• Bosu Squat 1x50

• Bosu Sit-up 1x50

June 4, 2007

• A-1: One-arm Kb Mil Press
  R 3x6 97lb bell
  L 3x6 88lb bell
• A-2: Wide Grip Pull-up (40lb vest) 3x3

• B-1: barbell deadlift 3x3 (400lbs)
• B-2: LL ab wheel roll out 3x6

• Bosu Squat 1x50
• Bosu Sit-up 1x30

June 1, 2007

• A-1: Barbell Close Grip Mil Press 2x5, 1x5 170lbs
• A-2: X-vest chin-up (40lbs) 2x5, 1x5

• Double KB Clean 3x6 (97s)

• Xvest Hindu Squat 1x50 (40lbs)

• Bosu Sit-up 1x30

May 31, 2007

• One-arm KB Push press 3x5 l,r (105lb bell)

• Barbell Medium pull 3x5 225lbs

• Hindu Squat with X-vest 1x60 (40lbs)

• Bosu Sit-up 1x50

May 30, 2007

Getting hot as hell out here in vegas and learned the hard way not leave kettlebells out in the back yard in the sun! Nothing like getting a first degree burn via kettlebells. Okay not that bad but not far from it. I think I will be moving to indoor workouts very soon.

• A-1: Double KB Mil Press 3x6 (80s)
• A-2: Barbell Bent-over Row 3x3 250lbs

Pulling felt good today, pressing was okay.

• B-1: Double Swing 2x7 (97s)
• B-2: Hanging Leg Raise 2x7

• Hindu Squat with 40lb vest 1x50

• Bosu Sit-up 1x60

May 28, 2007

• A-1: One-arm KB Mil Press
  R 3x5 97lb bell
  L 3x5 88lb bell
• A-2: Weighted Pull-up 2x5, 1x4 (40lb vest)

• B-1: Barbell Deadlift 3x5 390lbs
• B-2: LL ab wheel roll out 3x6

May 24, 2007

• A-1: Barbell Close grip Mil Press 170lbs 2x4, 1x5
• A-2: Weight Vest Chin-up 2x5, 1x4 (40lb vest)

• B-1: Barbell Deadlift 3x7 (370lbs)
• B-2: Lifeline USA: Standing Ab wheel roll out 3x7

May 22, 2007

• A-1: Double KB Mil Press 3x6 (80s)
• A-2: Barbell Bent-over Row 2x3, 1x4 245lbs

• B-1: Double Kb Swing 3x6 (97s)
• B-2: Hanging Leg Raise 3x10

May 21, 2007

Took last week off and good to be back into it:

• A-1: One-arm KB Mil Press:
  right arm: 97lb bell: 1x3, 1x4, 1x5
  left arm: 88lb bell 1x3, 1x4, 1x5
• A-2: Weight Vest Pull-up 2x4, 1x4 (40lb vest)

• B-1: Barbell Deadlift 3x6 (370lbs)
• B-2: Lifeline USA: Standing Ab wheel roll out 3x6

May 10, 2007

• A-1: Alternating KB Mil Press 2x7, 1x5 (80s)
• A-2: Barbell Bent-over row 3x5 (235lbs)

• B-1: Barbell Deadlift 3x6 (370lbs)
• B-2: Hanging Leg Raise 3x6

May 7, 2007

• A-1: Medium Grip Barbell Military Press 3x5 165lbs
• A-2: Weighted Pull-up 1x5, 1x4, 1x3

• B-1: Double KB Swing (97s) 2x7, 1x10
• B-2: Standing Power Wheel Rollout 3x10

• Hindu Squat with 40lb vest 1x60

May 4, 2007

• A-1: Close grip Barbell Military Press 3x3 180lbs
• A-2: Weighted Chin-up 3x5 (40lb vest)

• B-1: Double KB Clean (97s) 2x8, 1x10
• B-2: Standing Power Wheel Rollout 3x10

May 2, 2007

• A-1: Alternating KB Military Press 3x6 each side (80s)
• A-2: Barbell Bent-over Row 3x6 225lbs

• B-1: Barbell Deadlift 3x6 360lbs
• B-2: Hanging Leg Raise 3x10

• Hindu Squat 25 reps

April 30, 2007

• A-1: Barbell Military Press (wide grip) 3x5 160lbs
• A-2: Sternum Pull-up 3x6

• B-1: Double Swing 3x6 (chest level) 97s
• B-2: Lifeline Ab Wheel Roll Out 2x6, 1x10

• Hindu Squat 50 reps

April 27, 2007

• A-1: Barbell Mil Press 165lbs (close grip) 1x3, 1x5, 1x6
• A-2: Weighted Pull-up 3x4 (40lb vest)

• B-1: Barbell Deadlift 355lbs 3x6
• B-2: Lifeline Ab Wheel Roll out 3x6

April 24, 2007

• A-1: Alternating Mil Press 3x5 (80s) each side
• A-2: Weighted Chin-up 3x5 (40lb vest)

• B-1: Double Clean 3x6 (97s)
• B-2: Hanging Leg Raise 3x6

April 23, 2007

GTG

• Weighted Pull-up 3x5 (20lb vest)

Workout

• A-1: Barbell Mil Press 155 for 3x5
• A-2: Alternating KB Renegade Row 3x6 l,r

• B-1: Barbell Deadlift 335 for 3x6
• B-2: Lifeline USA Power Wheel Roll out 3x6

• Hindu Squat 1x50

April 19, 2007

GTG

• Double Relaxed Mil Press (80s) 6x6
• Sternum Pull-up 6x6

Workout

• Barbell Bent-over Row (underhand row) 225 3x3

• Barbell Deadlift 3x6 (315lbs)

• Double Swing 3x5 (80s)

• Hanging Leg Raise 1x10
• Bosu Sit-up 1x30

April 17, 2007

GTG

• Double Relaxed Mil Press (80s) 6x6
• Sternum Pull-up 6x6

Workout

• Barbell Bent-over Row 225 3x3

• Barbell Deadlift:
  225x5, 245x5, 255x5, 265x5, 270x5

(It has been a while so I am just working on form. Need to get more plates though so I can do some sets with 315-375. Will gradually work back up to 500lbs and beyond. Fun exercise that I am glad to have back in my program.)

• Two-arm Swing 1x10 (97lb bell)

• Hindu Squat (40lb vest) 1x60

• Lifeline USA Ab wheel roll out 2x10

April 16, 2007

GTG

• Double Relaxed Mil Press (80s) 4x6
• Sternum Pull-up 4x6

Workout

Picked up a barbell and some plates today. It has been a long time and great to have the variety back.

• A-1: Barbell Mil Press 135 3x10
• A-2: Barbell Bent-over Row 135 3x15

• One-arm Suitcase Barbell Deadlift 135 3x5 l,r

• Barbell Curl 2x5 135lbs

• Double KB Swing 3x5 (88s)

• Body Squat (40lb vest) 4x10, 1x15

April 13, 2007

GTG

• Double Relaxed Mil Press (80s) 5x5
• Sternum Pull-up 5x5

• A-1: Double Ballistic Bent-over Row 3x6 (97s)
• A-2: Hanging Leg Raise 3x10

• Double Swing (88s) 5x5 to head level

• Hindu Squat 1x50 (40lb vest)

April 7, 2007

• A-1: Double Relaxed Mil Press (88s) 3x4
• A-2: Weighted Pull-up (40lb vest) 3x3

• B-1: Double Swing 3x10 (88s)
• B-2: Hindu Squat 2x5 (40lb vest)

• Hanging Leg Raise 3x10

April 6, 2007

Yesterday

• A-1: Double Relaxed Mil Press (88s) 3x3
• A-2: Alternating Renegade Row (97s) 3x5

• Double Swing 5x5 (97s to chest level)

• Hindu Squat 100 reps in two minutes

• Lifeline Ab Wheel roll out 3x6
• Bosu Sit-up 1x25

• KB arm bar one stretch left and right with 70lb bell

April 2, 2007

• A-1: Double Relaxed Mil Press 2x3 (88s)
• A-2: Double Bent-over Row 2x5 (97s)

• Pull-up 1x6
• Ab Wheel Roll out 1x6

• Bodyweight Squat 1x100

Carol gave me a great sports massage over the weekend and I should have trained light today (70s). Oh well, there is always tomorrow.

March 31, 2007

• A-1: Double Relaxed Mil Press (88s) 2x3, 1x4 (starting to get the hang of this)
• A-2: Alternating Renegade Row (97s) 3x6 each side

• B-1: Hanging Leg Raise 2x10
• B-2: One-arm Side Bend 2x5 l,r (97)

• Double Clean 3x5 (97s)

• Hindu Squat 100 reps as fast as possible

• Bosu Sit-up 50 reps

March 29, 2007

• A-1: Double Clean and Press (80s) 3x5
• A-2: Sternum Pull-ups 3x6 (pause at the top and bottom)

• B-1: Double Swing 3x10 (97s)
• B-2: Weight Vest Hindu Squat 3x40 (40b vest)

• Bosu Sit-up 3x25

March 26, 2007

GTG

• Double Relaxed Mil Press 5x6 (80s)
• Bodyweight Sternum Pull-up 5x7

Workout

• A-1: Double Swing with 40lb Vest (97s) 2x8, 1x10
• A-2: Hindu Squat with 40lb vest 3x30

• B-1: Double bent over row with 40lb vest 3x8 (97s)
• B-2: Bosu Sit-up 3x10 (40lb vest)

March 25, 2007

GTG

• Double Relaxed Mil Press 5x5 (80s) 88s 1x3

Workout

• A-1: Weighted Pull-up (40lb vest) 3x3
• A-2: Double Bent-over Row (97s) 3x6

• B-1: Double swing with weight vest on (40lbs and 97lb bell) 2x6, 1x8
• B-2: Weight Vest Hindu Squat 2x25, 1x30

• C-1: Lifeline Ab Wheel Roll out 3x6
• C-2: Bosu Sit-up 3x10

March 22, 2007

GTG

• Double Mil Press (80s) 5x5 (88s) 3x3
• Pull-up Weight vest 2x5 (40lb vest)

• One mile walk with 40lb vest

March 21, 2007

• A-1: Clean and Mil Press 1x9, 2x5 (80s)
• A-2: Pull-up 3x10

• Kb Deadlift (97s and 40lb vest) 5x10 30 second breaks

• Hanging Leg Raise 2x10

• Finisher: 1 mile walk with 40lb vest on.

March 19, 2007

Took last week off from training. M-F did a one hour session each day of hyperbaric Chamber treatment. Great stuff that I am going to continue to do 2x per week.

• A-1: Double Relaxed Mil Press 3x5 (80s)
• A-2: sternum Pull-ups 3x5

• B-1: Suitcase Kickstand Lunge (40lb vest) 97s 3x10 l,r
• B-2: Double Swing (40lb vest) 97s 3x5

• C-1: Lifeline Ab Wheel Roll out 2x6
• C-2: Double Bent-over Row 2x6 (97s)

March 8, 2007

Fighting a mild flu this week. Spent an hour in a hyperbaric chamber yesterday and feel much much better. Plan on doing this once a week as a recovery technique. Nice oxygen high when you get out ;-)

Wave training on Double Clean and Press

Wave 1:

• 1x70sx3
• 1x80sx1
• 1x88x1
• 1x97sx1

Wave 2:

• 1x70sx3
• 1x80sx1
• 1x88x1
• 1x97sx1

Wave 3:

• 1x70sx3
• 1x80sx1
• 1x88x1
• 1x97sx1

• Weighted Chin-up 1x4 2x3 (40lb vest)

• Double Swing 5x5 (97s)

• A-1: Hanging Leg raise 3x10
• A-2: Double Bent-over Row 3x6 (97s)

Finisher:

• Weighted Vest Push-up (40lbs) 1x30
• Weighted Vest Hindu Squat (40lbs) 1x30

Taking tomorrow off as I have a busy weekend of workshops ahead.

March 2, 2007

Wave training on Double Clean and Press

Wave 1:

• 1x80sx3
• 1x88x3
• 1x97sx1

Wave 2:

• 1x80sx3
• 1x88x3
• 1x97sx1

Wave 3:

• 1x80sx3
• 1x88x2
• 1x97sx1

• Weighted Chin-up 3x3 (40lb vest)

• Suitcase Kickstand Lunge 3x10 l,r (97s and 40lb vest)

• Hanging Leg raise 3x7

• Double Swing 3x5 (97s)

• Pushups 50 reps

March 1, 2007

Was in LA to do a workshop this past weekend. Took a few days off to recover. Had a great workout today.

• A-1: Clean and Mil Press 3x7 (80s)
• A-2: Weighted Pull-up 3x3 (40lb vest)

• B-1: Double Bent-over Row 3x5 (97s)
• B-2: Ab Power Wheel Standing roll out 3x6

• Double Clean 3x5 (97s)

• Finisher: Weighted Hindu Squat (40lb vest) 1x50

February 22, 2007

Wave traning on Double Clean and Press

Wave 1:

• 1x70sx3
• 1x80sx3
• 1x88x1
• 1x97sx1

Wave 2:

• 1x70sx3
• 1x80sx3
• 1x88x1
• 1x97sx1

Wave 3:

• 1x70sx3
• 1x80sx3
• 1x88x1
• 1x97sx1

• Weighted Pull-up 3x4 (40lb vest)

• Suitcase Kickstand Lunge 3x10 l,r (97s and 40lb vest)

• A-1: Alternating Renegade Row 3x6 l,r (97s)
• A-2: Power Wheel Standing Roll Out 3x6

• Double Swing 3x5 (97s)

• Double Mil Press 1x30 (35s)

February 20

• A-1: Double Clean and Mi Press 3x6 (80s)
• A-2: Chin-up 3x6 (3 second hang on each rep)

• B-1: Double Swing 3x6 (80s)
• B-2: Hanging Leg raise 3x6

• Hindu Squat (40lb vest) 1x80

• Double Mil Press 1x30 (35s)

February 19

• A-1: Double Mil Press 3x5 (80s)
• A-2: Double Bent-over Row 2x6, 1x8 (97s)

• Double Lunge (97s and 40lb vest) 3x6 l,r

• Double Clean 3x5 (97s)

• Power Wheel Standing Ab Roll out 3x6

• One-arm curl 1x6 l,r (53)
• Double Curl 1x15 (35s)

February 17

Wave training on Double Clean and Press

Wave 1:

• 1x70sx3
• 1x80sx3
• 1x88x1
• 1x97sx1

Wave 2:

• 1x70sx3
• 1x80sx3
• 1x88x1
• 1x97sx1

Wave 3:

• 1x70sx3
• 1x80sx3
• 1x88x1
• 1x97sx1

• Weighted chin-up 1x4, 2x3 (40lb vest)

• A-1: Double Swing to chest level 3x5 (97s)
• A-2: Hanging Leg Raise 3x6

• Double Bent-over Row 1x6 (97s)

Finisher: Hindu Squat (40lb vest) 1x75

February 15

Wave traning on Double Clean and Press

Wave 1:

• 1x70sx3
• 1x80sx3
• 1x88sx1
• 1x97sx1 (PR and went up easy, fuck ya!) (Bodyweight is 196)

Wave 2:

• 1x70sx3
• 1x80sx3
• 1x88x1
• 1x97sx1 (went up easy again, stict press and no sticking point)

• Weighted Pull-up 3x3 (40lb vest)
• Suitcase Kickstand Lunge 3x10 l,r (97s and 40lb vest)

• A-1: Double Swing to head level 3x5 (80s)
• A-2: Power Wheel Standing Roll Out 3x5

Finisher: Double Mil press 1x30 (35s)

February 14

• A-1: Clean and Mil Press 3x5 (80s)
• A-2: Double Ballistic Bent over Row 3x6 (97s)

• B-1: Double Swing 3x5 (97s)
• B-2: Weighted Pull-up (40lb vest) 3x3

• C-1: Ab Power Wheel Standing roll out 3x6
• C-2: Double KB Curl 3x10 (35s)

Finisher: Weighted Hindu Squat (40lb vest) 1x60

February 13

• A-1: Double Mil Press (fast negative) 2x3, 1x5 (80s)
• A-2: Pull-up 3x3 (fast reps)

• Double Suitcase Kickstand Lunge (97s and 40lb vest) 3x5 l,r
• Double Clean 3x3 (97s)

• B-1 Hanging Leg Raise 3x5
• B-2: Double Bent Over Row 3x5 (80s, fast reps)

February 8

Finally done with all of the footage for my new fat loss DVD and I can get back to regular training. I am having so much fun training now and being at home that I may have to cancel all my 2007 workshops ;-)

Wave loading clean and Mil pressing: three rounds of 1x3x80s, 1x3x88s did a set three on pull-ups in between each set. Worked on speed and power. Noticed that the more anxious i was on pressing the weaker I felt. Once I slowed down on the clean to press the weights felt much lighter and I was able to move faster.

• Double Suitcase kickstand Lunge (97s and 40lb weight vest) 3x10 l,r

• A-1: Lifeline Power Wheel Roll Out 3x6
• A-2: Double Ballistic Bent-over Row 3x6 (97s)

February 6

• A-1: Double Mil Press (fast negative) 2x3, 1x6 (80s)
• A-2: Double Bent-over Row 2x5, 1x8 (97s)

• Hindu Squat with 40lb Xvest 50 reps

• B-1: Hanging Leg Raise 3x10
• B-2: Double Swing 3x10 (80s)

• Double Mil Press 1x20 (35s)

February 5

Wave loading for Double Clean and Mil Press:

• Wave 1: 70sx3, 80sx3, 88sx4
• Wave 2: 70sx3, 80sx3, 88sx3
• Wave 3: 70sx3, 80sx3, 88sx3

• Weigted Chin-up (40lb Xvest) 3x3
• Bodyweight Chin-up 2x5

• Double Suitcase Kickstand Lunge 3x6 l,r (40lb Xvest as well)
• DOuble Swing 5x6 (97s)

• Lifeline Power Wheel Roll out from feet 3x6

Finisher

• Double Mil press (35s) 1x30
• Double Curl (35s) 1x20

February 4

Steve Cotter was in town yesterday and was nice enough to invite me to attend a meeting with Randy Couture. Steve showed Randy some great stuff and Randy was clearly impressed. I showed him a few moves and he was happy to see the Lifeline USa bells as he is already good friends with the president of Lifeline and a fan of their products.

Randy is a very cool guy and I plan on doing my March Vegas workshops at his new gym.

New DVD is in the editing stage. Three hours of material and I cannot wait to release it. rested up today and look forward to jumping back into training regularly this week.

February 1

Took Tuesday and Wednesday off to shoot my new DVD today. Got most of it in today and will do the rest tomorrow. Do the following:

• Hand to hand Clean and press (70s)
• Double Clean and Press (88s)
• Double Hang Clean and Press (70s)

• Ballistic Bent over rows (88s)
• One-arm Ballistic Bent over Row (88)
• Alternating Bent Over Row (88s)

• Suitcase Kickstand Lunge (70s)
• Double Rack Kickstand Lunge (70s)
• Suitcase Squat (88s)

• Double Clean and Front Squat (70s)
• Double Swing (70s)
• Double Clean (88s)

• One-arm Side Bend (88)
• Slow and controlled Sit-up

• Hindu Squat
• Jumper Squat

January 29

• A-1: Double Clean and Mil Press 2x3 and 1x9 (80s) Worked on being relaxed on each rep. Amazing how much easier it makes it. One the last set I decided to rep out. Think I could have done 12 reps to failure. Reps 1x7 were nice and relaxed. Tensed up more on rep 8 and too much on rep 9. Will get better with practice I am going to use the 80s for my light day starting next week and add the 88s back to my program for the heavy day. Want to work up to repping out with the 97s soon (sets of 3-5)
• A-2: Weighted Chin-up 3x3 (40lb Xvest on)

• B-1: Double Suitcase Kickstand Lunge 3x10 l,r (97s)
• B-2: Standing Lifeline Ab Wheel Roll out 3x6

• C-1: Double Bent-over Row 3x8 (80s)
• C-2: Double Swing 3x10 (80s)

• Finisher: Dips: 1x20

January 27

• A-1: Double Mil Press (fast negative) 4x5 (80s)
• A-2: Pull-up 4x5

• B-1: Double Suitcase Kickstand Lunge 3x6 (97s and a 40lb xvest)
• B-2: Double Clean: (97s) 1x6, 1x8, 1x10

• Hanging Leg Raise 3x8
• Double Kb Curl (35s) 1x15
• Dips: 1x20

January 25

• A-1: One-arm Push Press 3x5 l,r (105)
• A-2: Double Swing 3x5 (97s)

• B-1: Chin-up 3x6 (long hang on each rep)
• B-2: Double Kickstand Lunge 3x8 l,r (80s)

• C-1: Lifeline Ab Wheel roll out 3x6
• C-2: Ballistic Double Bent-over Row 3x5 (80s)

Now it is time to relax and get ready for the Slayer concert later tonight!

January 24

Felt tired today and strong at the same time. Interesting combo!

• A-1: Double Clean and Mi Press 3x7 (80s)
• A-2: DOuble Bent-over Row 3x6 (97s)

• B-1: Hanging Leg Raise 3x7
• B-2: DOuble Kickstand Lunge 3x6 l,r (97s)

• C-1: Bodyweight Dips 3x10
• C-2: Double KB Swing (head level) 3x5 (80s)

• Double KB Curl 3x10 (35s)

January 22

• A-1: Double Speed Mil Press 3x5 (70s)
• A-2: Double Ballistic Bent over row 3x5 (80s)

• Double Push Press (97s) 1x3 and 1x2 (weak on these today and will try again another day at the beginning of the workout)
• Chin-ups 3x5 (3 second hold at the top)
• Double Kickstand Lunge 3x10 l,r (80s)
• Double Swing 1x20 (70s)

• Lifeline Ab Wheel Roll Out 3x6
• One-arm Mil Press 1x20 l,r (53. High rep recovery set from as recommended by Garm!)

January 21

• A-1: Double Speed Mil Press (80s) 3x3 (drop from the top like a GS jerk and then fast press to the top. Love this version of the mil press)
• A-2: Explosive Pull-ups 3x3

• B-1: Double Bent-over Row 3x3 (97s)
• B-2: Bodyweight Dips 3x5

• C-1: Hanging Leg Raise 3x7
• C-2: Double Swing 3x5 (97s)

• One-arm Mil Press 1x1 (97) 1x1 (105 strict press)
• Roundhouse Kicks on heavy bag 5x10 l,r (fun stuff)
• Double KB Curls (35s) 2x15

January 19

• A-1: Double Speed Mil Press 3x5 (70s and drop from overhead to rack)
• A-2: Double Ballistic Bent-over Row 3x5 (80s)

• B-1: DOuble Push Press 3x3 (97s)
• B-2: Ballistic Pull-up 3x3 (controlled concentric and drop for negative)

• Double Clean 3x5 (97s)

• C-1: Lifeline Standing Ab Wheel Roll Out 3x5
• C-2: One-arm Curl 3x3 l,r (70lb bell with a little momentum to get it going)

Carol and I got engaged today! Very excited about this and was on a high all day despite very little sleep last night!

January 18

Great workout today. I think my pressing strength is finally back to where it was at my peak last year. Time to push forward:

• A-1: Double Clean and Mil Press 3x6 (80s, felt light)
• A-2: Double Bent-over Row 3x6 (97s, felt light as well)

• Hanging leg raise 3x6

• B-1: Suitcase Double Kickstand Lunge 3x5 (97s l,r)
• B-2: Double Swing 3x5 (80s to head level)

• One-arm Curl 2x5 l,r (53lb bell)

Tomorrow it will be more fun with push presses and heavy double swings.

January 16

• A-1: Double Clean and Press 3x3 (80s) fast reps
• A-2: Alternating Renegade Row 2x6, 1x7 l,r (97s)

• One-arm Push Press 3x3 l,r (105 and left is getting much better)

• Suitacase Kickstand Lunge 3x5 l,r (97s, pause at the bottom of each rep and crush grip during the entire set)

• B-1: Chin-ups 3x5
• B-2: Double Swing 3x5 (97s)

• Lifeline Ab Wheel Roll Out 3x5

January 15

GTG

• pull-ups 3x7

Workout

• Double Hang Clean and Mil Press (no pre-swing at all. Basically jump shrung into clean) (70s) 5x3
• Ballistic Bent-over Row 3x5 (97s)
• Double Push Press 3x3 (97s) These felt great and is quickly becoming one of my favorite exercises. Gotta get lifeline to make some 110s for me!
• Double Snatch 5x3 (70s, no drop to the shoulders, straight up and down)
• Hanging Leg raise 3x5
• Roundhouse kicks on heavy bag 3x10 l,r
• Ballistic One-arm Curl 3x5 l,r (53lb bell)

Pre workout supplements

• 1 lean and fit and one power and speed
• 3 grams of DMG
• 3 grams of ribose
• 1 tablespoon of apple cider vinegar.
• 5 Vitalzym caps

January 13

• Double Speed Mil Press 6x3 (70s) Fast concentric rep and no negative. Drop it to the rack as fast as possible and press back up.

• Ballistic Bent-over Row 6x5 (70s)

• Double Push Press (97s) 1x2
• One-arm Push Press (105s) 3x3 l,r

• Kickstand Lunge (bells in rack position) 3x5 l,r (70s)
• Double Clean 3x3 (97s)
• One-arm Ballistic Curl 3x5 l,r (44)

• Lifeline Power Wheel Roll out: 3x5

January 12, 2007

Great training today. Finally got my pull-up bar/dip station. Also got my heavy bag set up. Looking forward to using it.

Workout

• Double Clean and Push press 6x1 (97s) more of a kick start Mil press. Basically use the legs to get the bells past head level and them Mil press to lockout. Great drill

• Pull-up 3x6 (2 second hang at the bottom)
• Dip 3x6 (4 second pause at the bottom)

Good news is I have a pull-up bar, bad new is my pull-up strength sucks! I doubt I could do more than 12 BW reps. Once I get this strength up it will not doubt improve OH presses.

• Ballistic Double Bent-over Row 5x3 (97s)
• Hanging Leg Raise 3x6
• Double Swing 5x5 (97s)

January 11, 2007

Great workout today!

• A-1: Double clean and Mil press 3x5 (80s) felt very light!
• A-2: Alternating Renegade Row 3x5 (97s)

• Ballistic one-arm curl 2x5 l,r (44lb bell. curl up and drop to starting position. Picked it up from Jay Schroeder)

• Suitcase Kickstand Lunge 3x10 l,r (97s)
• Double Swing 3x5 (80s head level)

• Lifeline Ab wheel roll out 3x5

January 10, 2007

• One-arm Push press 3x3 l,r (105lb bell)
• One-arm Mil Press 1x1 r 105lb bell
• One-arm Mil press with sit-back 1x2 r (97lb bell)
• Double Clean 5x3 (97s)
• Ballistic Bent-over Row (97s) 5x3. No negative. Pull the bells up, drop them catch at the bottom repeat. Very cool drill

• Standing Ab Wheel roll out 3x5

Pre workout nutrition:

• 2oz wheatgrass juice
• 1 cap Lean and fit
• 1 cap Power and speed
• 3grams DMG, 1 gram creatine, 3 grams Ribose with apple cider vinegar.

January 9, 2007

• Power wheel roll out 3x5

• Hang Clean and Speed Mil Press 6x3 (70s)
• Ballistic Double Bent-over Row 3x10 (70s: ballistic meaning I throw the weights up and catch them at the top then drop them and catch them at the bottom. Picked this up from Jay Schroeder who trained NFL player Adam Archuleta)

• One-arm one count push press 3x3 l,r (97s, picked this up from Steve Cotter. Basically, let the bell drop on the negative, catch with bent knees and jam back up. Done properly third rep is easier than first)

• Suitcase Kickstand Lunge 3x10 l,r (97s)

• Double Swing (70s) 1x25

January 8, 2007

Wave loading today:

Double Clean and Mil Press:

• 70s: 1x3
• 80s: 1x3
• 70s: 1x3
• 80s: 1x3
• 70s: 1x3
• 80s: 1x2 (hit failure here)

Double bent over row (drop sets)

did three rounds of

• 1x3 (97s)
• 1x3 (80s)
• 1x3( 70s)

Double Swing (drop sets)

did three rounds of:

• 1x5 (97s)
• 1x5 (80s)
• 1x5 (70s)

January 7, 2007

• One-arm Clean and Mil Press (97) 3x1 l,r

• Double Clean and rack walk (100 feet) (97s) and 4 rounds
• Overhead rack walk (80s) 100 feet and three rounds
• Alternating Renegade Row 3x6 l,r (97s)
• Double Swing 5x5 (97s)
• Standing ab Wheel roll out 3x5

January 6, 2007

• Double Clean and Mil press (80s) 3x3 (fast reps)
• Double Bent-ever Row (97s) 3x5

• Double Clean 5x5 (97s)

• Standing Power wheel roll out 3x5

Off to see Zumanity tonight with Carol! Seen it before and it was bad ass.

Have a great weekend everyone!

Mike

January 4, 2007

Great training today. Really working on the "sit back" for increasing pressing. Still awkward but I am starting to develop some great lower back flexibility. Feels like doing a standing back bridge.

• Double Clean and Press (70s) 3x5 (sit back for five seconds before each press) 3x2 (10 second sit back before each press)

• Double bent-over Row (outside of feet) and more upright to get the focus on the lats 3x10

• Double Clean and Sit-back (97s) 5x1 (10 second sit back on each rep, and 20 second sit-back on the last rep)

• Double Swing 3x10 (70s) to waist level to get some blood in my lower back.

• Lifeline Standing Ab roll out 3x6.

All in all a great workout and I certainly need to keep working on the sit-back to get better at pressing. Great start.

Took some advice from Marty Gallagher and had a protein shake during my workout with some maple syrup. Did not notice anything at first, but half way through my workout, I got a nice second wind. I will add this for the next few workouts and report back.

For pre-workout, I had

• 1 cap of "lean and fit" and 1 cap of "power and speed" great non stimulant energy boost. You can read more about both at: Aggressive Strength Supplement Recommendations.
• Also had 3 grams of DMG, 3 grams of creatine, and 3 grams of ribose with some apple cider vinegar 20 minutes before the workout.

After the workout I had 10 caps of vitalzym, 2 potassum/magnesium caps, 3 grams of ribose, 30mg of zinc.

January 2, 2007

Standing Ab wheel roll out 3x5 (more control and focus on tension)

• Double Clean and Mil Press (80s) 2x3
• Alternating Renegade Row (97s) 2x5 l,r

• Double Swing (80s) 2x5 (above head level)

Testosterone levels feel high right now and energy was great for the workout. However, my CNS was sluggish which was all too apparent on presses. My choices were to skip it or not be a pussy and push through. Took the latter choice and pushed through with my muscles. Actually got a great pump and it was a nice mental toughness session. Swings felt good but that is not a CNS drill so no surprise there. Heavy presses rely on CNS strength a great deal.

Right now I am training to my limit at least once a week. Sometimes two. Always living one rep in the bank is good most of the time. However, it is not good for mental toughness and brute strength. If you are only strong when your CNS is perfect, then do you not have real strength. Being strong when your CNS is rocked is a worthy goal.

I have trained six days in a row and will rest up tomorrow. I took some PowerDrive after my workout today as a CNS recovery drink. Took some extra enzymes as well and put some "Doctor's Testosterone Gel" on my shoulders. Taking some DHEA cream as well which I will increase before I go to bed tonight. May have my Doc prescribe some DHEA lozenges to take before workouts. Dhea is great for adrenal health. Problem is most DHEA pills on the market have horrible absorption rates and more often convert to Estogen! The creams are a good option.

January 1, 2007

Alright 07 is going to be a great year! Feeling very strong and business is doing great.

One-arm Mil Press, 3x1 r (97lb bell) felt good and bodyweight is low at 188. BF is going down big time. Need to get ripped for my next DVD.

Workout

• Double Bent-over Row 3x5 (97s)
• Double Clean and Press 3x3 (80s)

• Double Clean and Rack Walk (100 feet and used 97s) 5 rounds

• Double Swing 2x5 and 1x10 (97s)

 

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