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 » Tue Mar 05, 2013 12:31 am

Good training today. Had some injuries that derailed training the last two weeks, so it was great to jump back in and I felt strong on everything

Exercise breaks (sets done through out the day)

Pull-ups 3x8 (hang on each rep to really stretch lats)
Double KB Military Press 5x3 (84lb kettlebells. Nice to be back to heavy pressing. Have not gone above 70lb bells for a while)

Barbell Deadlift 1x3x135, 1x3x225, 1x3x315, 1x8x405lbs (felt strong and I think I will try deadlifting every 10 days instead of every 7. Mike Mentzer recommended this and it worked pretty well for many. I find that deadlfts go up for me when I user higher intensity but do the lift less often. Unlike other lifts such as pressing and pull-ups which I need to do more often). Pressing in particular goes down real fast if I take even a week or two away from it.

Hanging Leg raises 3x12

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Wed Mar 06, 2013 12:13 am

I enjoy training at a local gym in vegas 1-2x per week for variety, but nothing beats my home gym! Always great music and company!

Workout today:

Box Jumps 2x5x36 inches, 3x5x40 inches
Thick Barbell Bent Over Row 1x5x150lbs, 1x5x170lbs, 2x5x180lbs, 1x7x180lbs

Kettlebell Hindu Squat (hold one bell by the horns against the chest) 5x10x62lb bell

Standing Ab Wheel Roll out 3x5

Double KB Swing (outside the feet to chest level) 2x10x70lb bells, 2x10x88lb bells, 1x15x88lb bells

Practice sets during the day

TNT Cable Military Press 5x3 (2 green, 1 yellow cord)
Pull-ups 5x6 (3 second hang at the bottom of each rep to really stretch the lats)

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Sat Mar 09, 2013 3:07 am

Good workout today, been on my Aggressive Strength testosterone booster for 2 weeks and feeling strong and just fantastic in general. Can't wait to finally get it out to sell soon (delays have been ridiculous!)

Hammer Strength Iso Squat Machine, was going to do barbell squats, but did not have time to wait for the kids doing squats with 95lbs to finish their high volume workout.

Instead of facing away from the machine, I face towards it to mimic barbell squats as much as possible. Hammer Strength Iso Squat machine is a nice variation though that I like to throw in the mix. Worked up to 14 plates total so with the weight of the machine that is 685lbs and did that for 8 reps. Felt great

In between each set did Neutral grip pull-ups with a 3 second hang at the bottom to stretch the lats. totaled eight sets of 6

Barbell Bent Over Row 225lbs for 3x3
Dragon Flags 3x7

Seated Dumbbell Military Press 1x5x55s, 1x5x65s, 1x6x70s (felt strong on these)

Stretched out and called it a day

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Fri Mar 15, 2013 2:37 am

Good workout yesterday. Did practice sets of 4 with 2 83.6lb kettlebells during the day

Workout

Deadlift 1x3x135, 1x3x225, 1x3x315, 1x3x365, 1x6x425lbs (felt great and all 6 reps went up nice and easy. Felt good for 8-9 total reps: http://www.facebook.com/photo.php?v=10152668064315511)

Lat Pulldown worked up to 205lbs for 3x5 (really stretched out the lats on each rep)

Hammer Strength Bent over row 3x5 285lbs

Dragon Flags (on bench) 3x3

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Sun Mar 17, 2013 8:11 pm

Good workout yesterday

Box Jumps 2x3x36 inches, 3x3x40 inches. I like to do a ballistic move first to fire up the nervous system

Double Kettlebell Military Press 3x3x62lb bells, 3x3x70lb bells, 6x3x84lb bells

All sets felt great. Used tension on some sets and none on other sets. Pros and cons of each. Tension allows you to press faster but you fatigue sooner. No tension allows you to press for longer but each rep takes longer to lock out so you have to be patient.

More tension is better for physique composition goals and less is better for performance so pick your poison based on your goals

Wide Grip behind the neck pull-ups 5x5
Glute ham raises (on Sorinex glute hame machine) 5x5

Hindu Squats 6x25 reps
Double Kettlebell Swing 2x10x70lb bells, 3x10x88lb bells (outside the feet to chest level: great for loading up legs more and traps)

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Sat Apr 06, 2013 12:00 am

Nice to jump back into training after getting back from Australia earlier this week. No major jet lag, but not 100% so took to easier today:

Barbell Deadlift 1x3x135lbs, 1x3x225lbs 1x3x315lbs, 1x3x365lbs, 1x3x405lbs

Seated Dumbbell Overhead Press 1x5x55lb dumbbells, 1x5x65lb dumbbells, 1x3x75lb dumbbells

Neutral Grip Pull-ups 3x6
Sissy Squats 3x8 (incredible quad blaster so they should be called killer squats not sissy squats)
Low Position Lunges 3x10 each side

Dragon Flags 3x5

Hindu Squats 4x25 (amazing how much more difficult it is when you stat perfectly upright on each rep to really hit the quads)

Called it a day. tomorrow box jumps, kettlebells, bodyweight exercises

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Re: Mahler's Passive/Aggressive Jounral

Post by powerlifter54 » Sat Apr 06, 2013 1:35 pm

Mike, got the bottle but not home till end of month. Just what is needed with some issues arising, thanks!
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Sat Apr 06, 2013 9:47 pm

powerlifter54 wrote:Mike, got the bottle but not home till end of month. Just what is needed with some issues arising, thanks!
Cool man, I look forward to your feedback on it. People are loving it and I am getting a lot of really positive feedback already and product has only been out for 4 weeks. I have been on it for a while and it is badass. You will love it

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Sun Apr 07, 2013 8:52 am

great workout today with my good friend Christos Demetros. Christos is a solid trainer based in Vegas so if you are ever in town get in a private session with him

Box Jumps 3x3x36inches, 3x3x40inches

One-arm KB Snatch 3x5x32kg each side, 3x5x38kg each side, 2x5x40kg each side and 1x12x40kg each side (started off with low reps to work on form and ended with a higher rep set to finish off. Will keep adding more reps on last set in future workout and get back up to 25 reps each side with a 40kg bell)

Double Kb Military Press 3x10x28kg bells and in between each set (fast relaxed reps with minimal tension)
Hindu Squats 3x25 (very upright to keep focus on quads and calves)

Alternating Renegade Row 3x6x40kg bell each side
Double KB Swing 3x10x40kg bells

Hindu Squat 1x50

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Thu Apr 11, 2013 1:48 am

Solid workout today:

One-arm KB Snatch (low reps to work on form and one higher rep set to get nervous system fired up for training) 1x5x28kg bell each side, 1x5x32kg bell each side 2x5x40kg bell each side, 1x10x40kg bell each side

Circuit 1

3 rounds of

Glute-ham raise on Sorinex glute ham machine 1x5 (slow and controlled negatives and slight push at the bottom. Goal this year is to bang out clean reps. This version is similar to doing it off the floor which is way harder than the GHR machines at most gyms. Amazing how sore the hamstrings get from doing this. Powerful hamstrings help with everything from sprinting power to box jumps to KB ballistic work)

Pull-ups 3x6 (slow and controlled, hold for a second at the top, lower under control to dead hang. No kipping or explosive reps. Some days explode out of the bottom other days more controlled but I never do kipping)

Double Kettlebell Military Press 3x6 (lockout held for 2 seconds on each rep) 32kg bells

30 second breaks between each exercise and round.

Circuit 2 3 rounds

Hindu Squats 2x30, 1x40 (very upright and controlled to really work the quads and calves)

Double KB Bent-over Row 1x5 (40kg bells)

Double KB Swing 2x15, 1x20 (32kg bells to chest level)

Standing Ab Wheel Roll out 3x5

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Mon Apr 15, 2013 7:00 pm

Good workout yesterday

Hindu Squats 110 reps

3 rounds of

Glute ham raise 3x6 (slow negatives on Sorinex poor man glute ham machine)

Pull-ups 3x7

Double KB Military Press 1x8 (70lb bells)

No breaks between exercises

3 rounds of

Double KB Swing 2x10x88s, 1x17x88lb bells to chest level

Standing Ab Wheel Roll Out 1x5

Alternating Renegade row 3x7 each side (88lb bell)

No breaks between exercises

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Wed Apr 17, 2013 1:45 am

Good workout today to my pleasant surprise. I say so because I definitely did not eat enough yesterday after going for a long hike with my buddy Grover. Often, it is what you eat the day before a workout that has greater impact on what you eat the day off (assuming you train earlier in the day). Compound that with waiting too long after my morning shake (4 hours instead of 2) and it is not a good combo for optimal performance. Yet, I like training under circumstances that are not ideal, because it is great for mental toughness training. Not something I recommend for beginners or even advanced trainees at every workout, but fun to throw in the mix from time to time.

The key is to avoid getting sloppy with technique which is easy as fatigue builds. You have to concentrate more and can't go through the motions and that is a great benefit as well.

Hindu Squats 1x150 reps (I like to do this first to build mild fatigue and to warm-up as well. Pushing hard with mild fatigue also helps build mental toughness)

Circuit 1

3 rounds of

Glute-ham raise 3x8 (slow negatives, slight push on the bottom. Used Sorinex Poor man GHR machine)

Pull-ups 3x8 (slow and controlled and 1 second hold at the top of each rep. Full hang on the bottom of each rep)

Double Kettlebell Military Press 2x8 (70lb bells on first two sets) and 1x3x84lb bells on last set

Circuit 2

Double KB Swing 88lb bells (sets of 12 on first two sets, and a set of 20 on last set. All reps to chest level)

Lifeline Power Wheel Standing Roll out 1x6 each set

Double Kettlebell Military Press sets of 6 on first two sets, and 8 reps on last set. Added in more pressing to get more practice

This work out out covered all five pillars:

Upper Body Press: Double KB Military Press
Upper Body Pull: pull-ups
Lower body press: Hindu squats
Lower body pull: GHR and KB swings
Core: Power wheel roll outs

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Sun Apr 21, 2013 4:14 am

great workout today with my friend Christos Demetros, IKFF vegas based instructor:

Box Jumps: 2x3x36 inches, 5x3x40 inches (felt great)

3 rounds of:

Glute-ham Raise on Poor man Sorinex machine, 1x5 (slow negative and slight push at the bottom)

Pull-ups 1x8

Hindu Squat 1x30 (very controlled to stay upright and keep focus on quads)

Double KB Military Press 1x9x70lb bells on first round, 1x3x84lb bells on second round, 1x4x84lb bells on third round.

Standing Lifeline Power Wheel Roll Out 1x5

Then 3 rounds of

Double KB Swing 1x10x70s on first round, 1x10x84s on second round, 1x12x88s on third round

Thick Bar Bent Over Row 1x5x180lbs on first round, 1x5x180lbs on second round, 1x7x180lbs on third round.

Covered the five pillars:

Upper body press: (double KB Military Press)
Upper body pull: (pull-ups and thick bar bent over row)
Lower body press: (Hindu Squats)
Lower body pull: (double kb swing, glute ham raise)
Core: LL power roll out

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Fri Apr 26, 2013 2:30 am

Good workout today at the gym. I took most of this week off as I felt a cold coming on and wanted to kick it out. Glad I did as I feel much better now! Had a great day hiking at red rock yesterday and felt ready to go today

Barbell Deadlift 1x3x135lbs, 1x3x225lbs, 1x3x315lbs, 4x5x365lbs, 1x7x365lbs (hip pain is gone and deadlifts felt great. Glad to be able get working on these again. Going to keep the reps higher than normal for a while to really dial in form)

Neutral Grip Pull-ups 3x7

Hindu Squats 6x25 reps

Barbell Military Press 1x5x95lbs,2x5x145lbs, 1x7x145lbs

Dragon Flags 3x5

Stretched out and called it a day.

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Sun Apr 28, 2013 12:55 am

Good workout today!

Box Jumps 2x3x36 inches, 5x3x40 inches, 1x6x40 inches

Circuit 1:

Round 1:

Glute-ham raise on Sorinex Poor man glute ham machine 1x5

Pull-ups 1x7

Hindu Squat 1x30

Double KB Military press 1x10x70lb bells

Round 2

Glute-ham raise on Sorinex Poor man glute ham machine 1x5

Pull-ups 1x7

Hindu Squat 1x40

Double KB Military press 1x3x84lb bells

Round 3

Glute-ham raise on Sorinex Poor man glute ham machine 1x5

Pull-ups 1x7

Hindu Squat 1x50

Double KB Military press 1x5x84lb bells

Circuit 2

Round 1

Double KB Swing 1x10x70lb bells

Standing Lifeline Power Wheel Roll Out 1x5

Thick Barbell Bent-over Row 1x5x170lbs

Round 2

Double KB Swing 1x12x88lb bells

Standing Lifeline Power Wheel Roll Out 1x5

Thick Barbell Bent-over Row 1x5x190lbs

Round 3

Double KB Swing 1x20x88lb bells

Standing Lifeline Power Wheel Roll Out 1x5

Thick Barbell Bent-over Row 1x5x210lbs

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Wed May 01, 2013 12:16 am

Box Jumps 3x3x36 inches, 6x3x40 inches

Trapbar Deadlift 4x5x375lbs, 1x10x375lbs (have not done these in a while and forgot how much I like this exercise. Will keep it in the mix for a while)

A-1: Glute-ham Raise on Sorinex Glute-ham Machine 5x5 (slow negatives and partial concentric reps. No push at the bottom)

A-2: Hindu Squats 5x25 (very upright to focus on quads)

B-1: Double Kettlebell Swing 3x10x70lb bells
B-2: Alternating Kettlebell Renegade Row 3x6 each side (97lb bells)
B-3: Full range dips 3x15

Upper body press: dips
Upper body pull: kettlebell renegade row
Lower body press: Trapber deadlift and Hindu Squats
Lower body pull: Double KB Swings and GHR
Core: KB Renegade Row
Nervous system activator: Box Jumps

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Fri May 03, 2013 1:15 am

good workout today

Barbell Squat 1x5x135lbs, 1x5x225lbs, 1x5x275lbs, 2x5x300lbs, 1x7x300lbs (felt good, no hip pain so I can finally get rolling on barbell squats again)

Barbell Military Press 1x5x95lbs, 1x5x135lbs, 2x3, 1x4x160lbs

Neutral Grip Pull-ups 3x7

Dragon Flags 3x3

Hindu Squat 4x25

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Sun May 05, 2013 4:09 am

Solid workout today!

Box Jumps 3x3x36inches, 5x3x40inches

TrapBar Deadlift 1x3x325lbs, 2x5x400lbs, 1x10x400lbs

Circuit One

Glute-ham Raise 1x5
Pull-ups 1x5 (second hold at the top of each rep, each pull from a dead hang)
Hindu Squats 1x25
Double Kettlebell Military Press 1x12x70lb bells

Circuit Two

Glute-ham Raise 1x5
Pull-ups 1x5 (second hold at the top of each rep, each pull from a dead hang)
Hindu Squats 1x25
Double Kettlebell Military Press 1x3x84lb bells

Circuit Three

Glute-ham Raise 1x5
Pull-ups 1x5 (second hold at the top of each rep, each pull from a dead hang)
Hindu Squats 1x50
Double Kettlebell Military Press 1x5x84lb bells

Super Set

Double KB Swing 3x10x88lb bells
Standing Ab Wheel Roll Out 3x6

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Tue May 07, 2013 12:08 am

Good workout today to get the week going. One more tomorrow and then off to London on wednesday to teach in West Midlands this weekend and then Northamptom the following weekend!

Barbell Deadlift 1x5x135lbs, 1x3x225lbs, 1x3x315lbs, 1x3x365lbs, 3x5x405lbs (was going to go for an all out repetition set on the last set but decided to leave some in the bank today. Last thing I need is a stiff back on a 10 hour flight to London)

Neutral Grip Pull-ups 3x7

A-1: Back Extensions 3x20
A-2: Hindu Squat 3x25

Hanging Leg Raise 3x12

Reverse Pushups 3x5 (these are great to do after deadlifts. really stretches out the lower back. Lower back was a little stiff after doing deadlifts today and after doing a few sets of reverse pushups, it feels great!)

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Tue Jun 11, 2013 6:17 pm

Starting to get back on a good roll with training:

Box Jumps 5x5x40 inches

A-1: Seated Kettlebell Overhead Press 3x7x70lb bells
A-2: Glute-ham raise 3x5

B-1: Thick Barbell Bent-over Row 1x5x170lbs, 1x5x190lbs 1x5x200lbs
B-2: One-legged Squat 3x7 each side

C-1: Double Kettlebell Swing 2x10, 1x12x88lb bells
C-2: Standing Power Wheel Roll Out 3x6

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Tue Jun 11, 2013 10:45 pm

Another good workout this week. No knees or hip pain when doing barbell squats so looking forward to really stepping that up. No workshops to teach until August so plenty of time to get going

Barbell Squat 1x5x135lbs, 1x5x225lbs, 1x5x275bs, 1x3x315lbs, 1x2x335lbs

Barbell Military Press 1x5x95lbs, 1x5x135lbs, 1x3x165lbs

Neutral Grip Pull-ups 3x6
Hanging Leg raise 3x12

Reverse Pushups 3x8
Low position lunges 3x15 each side

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Fri Jun 14, 2013 1:04 am

Pretty good workout today:

Box jumps 5x3x44 inches

A-1: Double KB Military Press 1x7, 1x8, 1x9x70lb bells
A-2: Glute Ham Raise 3x6

B-1: Thick Bar Bent over row 3x5x190lbs
B-2: Janda Sit-ups 3x6

One-legged Squats 3x8 each side

Double KB Swing (outside the knees) 3x12x88lb bells (chest level)

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Sat Jun 15, 2013 1:28 am

Great workout to end the week and getting back into a nice groove with deadlifts.

Barbell deadlift 1x3x135lbs, 1x3x225lbs, 1x3x315lbs, 1x3x385lbs, 1x6x435lbs

A-1: Neutral Grip Pull-ups 3x6
A-2: One legged squats to bosu 3x3 each side

B-1: Dips 3x15
B-2: One legged squats to bosu 3x3 each side

Dragon Flags 3x5

Reverse Pushups 3x6

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Tue Jun 18, 2013 12:55 am

Had a nasty cold that kicked in last Friday but managed to kick it out in a few days and felt pretty good today.

Box Jumps 3x3x36 inches, 3x3x40 inches

Seated Double KB Military Press 2x5, 1x10x70lb bells
Glute Ham Raise 3x6

ThickBar Bent-over Row 1x5x190lbs, 1x5x200lbs, 1x5x220lbs
One legged squat (35lb bell) 3x5 each side

Standing Power Wheel Roll out 3x6
Double KB Swing 3x10x88lb bells, 1x6x97lb bells

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Re: Mahler's Passive/Aggressive Jounral

Post by Mike Mahler » Tue Jun 18, 2013 10:14 pm

Another solid workout to get the week going

Barbell Squat 1x5x135lbs, 1x5x225lbs, 1x5x275lbs, 1x7x315lbs

Barbell Overhead Press 1x3x135lbs, 1x3x155lbs, 1x7x155lbs

Lat Pulldown 1x5x175lbs, 1x5x190lbs, 1x7x205lbs

Dragons Flags 3x6

Reverse Pushups 3x10

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