Mahler's Passive/Aggressive Jounral

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Mike Mahler
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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Sat Sep 28, 2013 8:09 pm

Yesterday

Box Jumps 5x5x40 inches

A-1: Glute Ham raise 3x6
A-2: KB Iron Cross 3x8x35lb bells

B-1: One-legged Squat 3x8 each side
B-2: Standing Power Wheel Roll Out 3x6

Double KB Swing 2x15, 1x20 (70lb bells)

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Tue Oct 01, 2013 8:52 pm

Pretty good workout yesterday to get the week going

Barbell Squat 1x3x135lbs, 1x3x225lbs, 1x3x275lbs, 1x3x315lbs, 3x3x335lbs

Barbell deadlift rack pulls (just below knee level) 1x3x135lbs, 1x3x225lbs, 1x3x315lbs, 1x3x405lbs, 1x3x445lbs

Barbell Bent over row 1x5135lbs, 1x3x225lbs, 1x7x235lbs

Dragon Flags 3x5

Reverse Pushups 3x10

Practice sets during the day

Double KB Military press 5x8 (70lb bells)
Pull-ups 5x5

Mike Mahler
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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Sat Oct 05, 2013 2:26 am

Another good workout today

Barbell Deadlift 1x3x135lbs, 1x3x225lbs, 1x3x315lbs, 1x3x405lbs, 1x6x455lbs (bar speed was good and every rep went up pretty fast)

Weighted Dips 3x3x145lbs

Neutral Grip Pull-ups 3x6

Hammer Strength Iso Squat Machine worked up to a heavy set of 7 with 685lbs

Hanging Leg Raise 3x12

Practice Sets during the day:

Double KB Military Press 5x8x70lb bells

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Tue Oct 08, 2013 12:55 am

This past Saturday did:

Quick conditioning workout today

Double Kettlebell Swings 7x15x70lb bells to chest level (total of 105 reps with one-minute breaks between sets)

A good progression for the next workout is 5x20, then 4x25, 3x33, 2x50 etc

Doing a set of 25 Hindu Squats and taking shorter breaks are other options to increase intensity.


Quick conditioning workout today:

Hindu Squat 10x25 (reps done as fast as possible with good form) 45 second breaks between sets. Great workout to do when you are traveling

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Tue Oct 08, 2013 11:43 pm

Good workout today

Barbell Squat 1x5x135lbs, 1x5x225lbs, 1x5x275lbs 5x3x315lbs (experimenting with different stances and working on speed so lighter today)

Partial Barbell Deadlift (about 4 inches off the floor) 1x1x135lbs, 1x1x225lbs, 1x1x315lbs, 1x1x405lbs, 1x1x455lbs, 1x1x495lbs (Really like this exercise and starting to get the hang of it)

Barbell Bent-over Row 1x5x135lbs, 1x3x225lbs, 1x3x250lbs

Dragon Flags 3x5 (paused just above the bench at the bottom of each rep in order to increase difficulty)

Exercise breaks during the day

Double Kettlebell Military Press 3x10x70lb bells
Pull-ups 3x6

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Fri Oct 11, 2013 10:31 pm

Deadlifts went well today:

Barbell Deadlift 1x3x135lbs, 1x3x225lbs, 1x3x315lbs, 1x3x405lbs, 1x3x485lbs (rep speed was good and felt strong on each rep)

A-1: Reverse Pushups 3x15
A-2: Hanging Leg Raise 3x15
A-3: Neutral Grip Pull-ups 3x7

No breaks between each set and a one-minute break at the end of each round.

Practice sets during the day

Double Kettlebell Military Press 5x10 (70lb bells)

Busy day so left it at. Deadlifts are back on a roll just in time for me to travel overseas again for 2 weeks to teach some workshops in London and Dublin.

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Mon Nov 04, 2013 11:36 pm

Had a great time teaching in London and Dublin at the end of last month and also enjoyed visiting Morocco for the first time.

Was pretty wiped out last week and fighting off a cold this week so just getting back into the swing of things:

Barbell Squat 1x5x135lbs, 1x5x225lbs, 5x5x275lbs

Barbell Deadlift (pins set a few inches off the floor) 1x1x135lbs, 1x1x225lbs, 1x1x315lbs, 1x1x405lbs, 1x1x455lbs

Seated Calf Raise 3x15x130lbs

Barbell Bent Over Row (used fat gripz on the bar) 1x5x135bs, 2x5x185lbs, 1x8x185lbs

Dragon Flags 3x3
One-arm Dumbbell Curl with fat grips 3x5x45lbs each side

Practice sets during the day

Double KB Military Press 5x5x70lbs

Mike Mahler
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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Fri Nov 08, 2013 12:08 am

Tuesday:

5 rounds of

25 Hindu Squats
12 Double KB Swings (84lb bells)

Superset style and then one-minure breaks after each super set.


Today

Barbell Deadlift 1x3x135lbs, 1x3x225lbs, 1x3x315lbs, 1x3x405lbs, 1x5x445lbs (better than last week but groove still feels off. Going to go lighter next week and take my time getting back to wear I was before my latest overseas trip)

Fat grip Neutral Pull-ups 3x6

Weighted Dips 2x5x, 1x8x90lbs

Hanging Leg Raise 3x15

Reverse Pushups 3x10

Practice sets during the day

Double Kettlebell Military Press 5x6x70lb bells

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Mon Nov 11, 2013 11:42 pm

Nothing like a great rack workout to get the week going ;-)

Barbell Squat 1x5x135lbs, 1x5x225lbs, 2x5x285lbs, 1x10x285lbs (keeping it light and working on form for another few weeks)

Partial Barbell Deadlift (just below knees) 1x3x135lbs, 1x3x225lbs, 1x1x315lbs, 1x1x405lbs, 1x1x465lbs (felt solid)

Barbell Bent-over Row 1x5x135lbs, 2x3x225lbs, 1x7x225lbs

Dragon Flag 3x5

Fat grip dumbbell curls (to improve grip strength) 3x5x45lb dumbbell each side

Stretched out and called it a day

Exercise breaks during the day

Double Kettlebell Military Press 5x6x70lb bells

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tough old man
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Re: Mahler's Passive/Aggressive Jounral

Post by tough old man » Tue Nov 12, 2013 2:34 am

Hey Mike, are you and John going to do a bodyweight clinic up in Madison this coming year?

Doug
"I am the author of my own misfortune, I don't need a ghost writer" - Ian Dury


"Legio mihi nomen est, quia multi sumus."

Mike Mahler
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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Tue Nov 12, 2013 4:43 am

tough old man wrote:Hey Mike, are you and John going to do a bodyweight clinic up in Madison this coming year?

Doug
Hi there, not sure at this time. Planing on taking a break from doing workshops for the most part in 2014. Jon is a great guy to work with though and would love to put together an event with him soon.

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Wed Nov 13, 2013 5:46 am

Solid workout today. Just picked two exercises and focused on doing them well:

Box Jumps 10x5x36 inches (easy height as I can do 3 reps or so at 44 inches but just high enough to really work on form. Felt better on each set (softer landing, better set-up, higher knees etc)

Double KB Swing 10x10x70lb bells (moderate load so allows for emphasis on optimal form and short breaks at 30 -45 seconds to get some conditioning work in)

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Fri Nov 15, 2013 12:29 am

Good workout today

Barbell Deadlift 1x1x135lbs, 1x1x225lbs, 1x1x315lbs, 1x1x365lbs, 12x1x425lbs (12 sets of 1 with one-minute breaks between sets. Switching gears on DL work for a while and going to focus on singles. Not quite rest pause style as I am taking one-minute breaks between sets. Nevertheless, working on singles allows me to focus on making each rep perfect and also caries over nicely to 1 rep max goals as each rep is done from a dead start. What is interesting is how each single gets easier. Set 12 felt easier than set one as the CNS was stimulated and the DL groove was well established.

Weighted Dips 3x6x100lbs (90 second breaks)

Neutral Grip Pull-ups 3x6 (one-minute breaks)

Hanging Leg Raise 3x12 (one-minure breaks, controlled negative on each rep)

Practice sets during the day

Double KB Military Press 5x7x70lb bells

Mike Mahler
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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Mon Nov 18, 2013 3:21 am

Good workout yesterday

Box Jumps 10x5x36 inches

Glute-ham Raise 5x5
Standing Ab Wheel Roll out 5x5

HIndu Squats 5x35

Practice sets during the day

Double KB Military Press 3x7x70lb bells

Mike Mahler
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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Mon Nov 18, 2013 11:55 pm

Good workout today to get the week going

Barbell Squat 1x5x135lbs, 1x5x225lbs, 1x5x275lbs, 2x5x295lbs, 1x10x295lbs

Partial Deadlift (middle of calves) 1x3x135lbs, 1x3x225lbs, 1x3x315lbs, 1x1x405lbs, 1x1x475lbs (felt good)

Barbell Bent-over row 1x5x135lbs, 1x5x185lbs, 2x3x235lbs, 1x4x235lbs

Dragon Flags 3x5

One-arm Dumbbell strict curl with fat gripz 3x3 each side 50lb dumbbell

Reverse Pushups 3x10

Practice sets during the day

Double KB Military Press 5x7x70lb bells

Mike Mahler
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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Mon Nov 25, 2013 10:48 pm

This past Saturday:

Box Jumps 2x5x36 inches, 6x5x40 inches

Standing Ab Wheel Roll Out 5x5

Glute-ham raise 3x5

Hindu Squat 5x40


Good workout today to get the week going

Barbell Squat 1x5x135lbs, 1x5x225lbs, 1x5x275lbs, 2x5x305lbs, 1x7x305lbs

Barbell Partial Deadlift (just below knees) 1x1x135lbs, 1x1x225lbs, 1x1x315lbs, 1x1x405lbs, 1x1x495lbs (felt great)

A-1 Barbell Bent-over Row 2x3x245lbs, 1x6x245lbs
A-2 Seated Calf Raise 3x7x200lbs

B-1: Hanging Leg Raise 3x12
B-2: One-arm cable curl with fat gripz 2x3, 1x4x45lbs

Reverse Pushups 3x8

Exercise breaks during the day

Double Kettlebell Military Press 5x8x70lbs

Mike Mahler
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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Sat Nov 30, 2013 2:37 am

Wednesday

Box Jumps 2x5x36 inches, 6x5x40 inches
Stand Ab Wheel Roll Out 3x5

Double Kb Swing 3x10x84lb bells

Today:

Good workout today

Barbell Deadlift 1x3x135lbs, 1x3x225lbs, 1x3x315lbs, 1x1x405lbs, 3x1x480lbs

Neutral Grip Pull-ups 3x7
Reverse Pushups 3x12

Practice sets during the day

Double KB Military Press 3x9x70lb bells

Mike Mahler
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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Sat Dec 07, 2013 1:37 am

Back from a short vacation and had a pretty good workout today:


Barbell Squat 1x5x135lbs, 1x5x225lbs, 1x5x275lbs, 2x5x290lbs, 1x10x290lbs

Barbell deadlift rack pulls (just below knee level) 1x3x135lbs, 1x3x225lbs, 1x3x315lbs, 1x7x425lbs

Barbell Bent over row 1x135lbs, 1x5x185lbs, 1x10x225lbs
Seated Calf Raise 3x7x200lbs, 1x15x145lbs, 1x15x105lbs

Dragon Flags 3x5
One-arm dumbbelll curl with fat gripz 3x5x45lbs each side

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