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Training Journal 8-2-2013

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Training Journal 7-24-2013

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Training Journal 7-19-2013

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Training Journal 7-12-2013

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Workout of the week

Kettlebell-barbell combo workout of the week  Double KB Swing 3x6 (heavy swings to fire up the nervous system) (60 second breaks)  Barbell Squat 3x5+ (90 second breaks and do as many reps as possible on the last set. If you hit seven reps, increase the weight by 10lbs at the next workout)  A-1: Barbell Military Press 3x5+ A-2: Barbell Bent-over Row 3x5+  Alternate between sets of A-1 and A-2 and take 60 second breaks between each set.  Hanging Leg Raise 3x12 (one-minute breaks)  B-1: Low Position...

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Training Journal 6-14-2013

Monday June 10, 2013 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 Tuesday June 11, 2013 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...

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Training Journal 6-10-2013

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 bellsC-2: Standing Power Wheel Roll Out 3x6 Attention order $125.00 of any combination of nutrition supplements below and get FREE SHIPPING! Offer only for USA Orders NEW: Boost testosterone, reduce estrogen dominance, and support growth hormone production!Click...

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Training Journal 5-28-2013

Nice to be home for a while. Was teaching in Australia in March and the UK earlier this month. No traveling for 12 weeks so now is the time to really dial in training. Barbell Squat 1x5x135lbs, 1x5x225lbs, 1x5x275lbs, 1x7x305lbs (haven't done any barbell squats in while so nice to get back into it. Really want to focus on increasing squat strength in the next 12 weeks. First goal is to get back to 405lbs for 1x3) Barbell Military Press 1x4x95lbs, 1x5x115lbs, 1x9x135lbs (felt pretty good. A litle bit weaker on presses than before my UK trip, but no too bad. Will get back strength quickly) Neutral...

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Combination Training For Size, Strength, and Conditioning

This week we are going to look at combing kettlebells, barbell work, and bodyweight training for a program that covers size and strength as well as conditioning.Monday (size and strength day) Double Kettlebell Swing 3x5 (heavy weights for low reps to fire up the nervous system) (90 second breaks) Barbell Squat 3x5+ (do two warm-up sets and then three sets with the same weight. If you can do seven reps on the third set, add 10lbs at the next workout. If not, stay at the same weight until you can) A-1: Barbell Military Press 3x5+ A-2: Barbell Bent-over Row 3x5+ Take 90 second...

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Reverse Pushups Benefits and Technique By Mike Mahler

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Training Journal 5-6-2013

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...

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Aggressive Strength Testosterone Booster Benefits

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Training Journal 5-4-2013

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...

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Mike Mahler on Scott Iardella Podcast

What exactly is hormonal optimization and why you must understand your hormones to optimize health and performance.Find out about this and much more in this in-depth episode of the RdellaTraining Podcast!You’ll get a concise education in optimizing your hormones for health and performance with Hormone Optimizationand Kettlebell expert, the one and only, Mike Mahler.We discussed topics in hormones, supplements, and kettlebell training in this information packed and actionable audio session.Here’s some of what you’ll learn:What is hormonal optimization...

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Training Journal 4-27-2013

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...

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Kettlebell Iron Cross Technique And Benefits

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Kettlebell Technique Tips: Put your body into it!

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Training Journal 4-25-2013

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 todayBarbell 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...

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Hindu Squat Technique And Benefits

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Hindu Pushups Technique And Variations

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Training Journal 4-20-2013

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...

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PowerShake Recipe

Great PowerShake this morning: 2 scoops of growing naturals pea protein (30 grams of protein) 1 avocado (peeled and pitted of course) (good fats) 1 tablespoon of chia seeds (EFA's) 1 tablespoon of cacao (antioxidants) 1 block of frozen acai (antioxidants) 1 block of frozen acerola (high in vitamin C 300mg) 1/2 cup of frozen blueberries (low glycemic carbs) 1/4 teaspoon of ginger powder (lowers inflammation and improves gut health) 1/4 teaspoon of nutmeg (increases brain chemical dopamine) 1/4 teaspoon of cinnamon (improves insulin sensitivity and...

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Training Journal 4-16-2013

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...

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Training Journal 3-16-2013

Good workout today 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...

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deadift training is going well

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Making Exercise Variety Work

While I am not a believer in the nonsensical idea of muscle confusion, I am a strong believer in exercise variety. You have to keep things interesting to make training a lifelong habit. A simple way to add variety to your regimen, is to do a similar but different exercise with each set. For example, instead of doing Double Kettlebell Military Presses for three sets, do double presses on the first set, lock out presses on the second set, and clean and presses on the third set. Below is a circuit training program that puts this concept into action: Round 1: Double KB Military...

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Training Journal 2-21-2013

Fun conditioning workout today: A-1: Double Kettlebell Swing (outside the knees) 9x12, 1x15 (70lb bells) A-2: Kettlebell Hindu Squat 9x10, 1x15 (53lb bell held by the horns against the chest) No breaks in between A-1 and A-2 and then a 45 second break in between each round. Double KB Swings work the posterior chain really well (back, glutes, and hamstrings) and The Kettlebell Hindu Squat effectively targets the quads and calves. Great combination for a complete leg workout.B-1: Standing Power Wheel Roll Out 3x8 (killer core drill) B-2: Double KB Iron Cross 2x8, 1x10 (35lb bells)...

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Seven habits of highly unsuccessful people

By Mike MahlerEveryone likes to study the habits of successful people, yet few realize the importance of studying the habits of unsuccessful people, which is equally important. Lets cut to the chase and get into some of the many reasons why people are highly unsuccessful. Habit #1: Not following through. When you tell someone you’re going to do something you need to follow through. I have done business with people that take forever to pay what they owe, and others that I paid to do projects that take forever to get it done. These are two very effective methods for ruining business relationships...

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Breaking Muscle Interview With Mike Mahler Part 1

Featured Coach: Mike Mahler, Part 1 - An Endless ExperimentMike Mahler spent more time at rock concerts and parties growing up, than he did in the gym. He, in fact, was what has sadly become the stereotypical teenager – not very active, an unhealthy eater, and overweight. By the time he was most of the way through high school Mike already realized something needed to change. Said Mike, “I came to a point where I was like, ‘Man, I’m sixteen or seventeen and I feel like crap, I’m putting on body fat, I wake up with no energy. This is ridiculous.’”A...

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Breaking Muscle Interview With Mike Mahler Part 2

Featured Coach: Mike Mahler, Part 2 - Live Life AggressivelyMike Mahler is not someone to settle for the status quo. As his motto says, he likes tolive life aggressively. Time and again in his life, when things weren’t headed what he considered to be the best direction, he made changes and optimized. He optimized kettlebells into his own system, he optimized his vegan diet to work for strength training, and now he seeks to optimize his hormones and his happiness.Being vegan in the strength world has always been one of Mike’s unique qualities.Many people say it can’t...

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Six common training mistakes you should avoid

   By Mike Mahler  Mistake #1: Not Keeping a Training Journal  Imagine running a business without keeping any records:  you just keep working and hoping you're making more than you're spending. You've no way of knowing for sure if you're even making a profit and no way of knowing for sure if you're improving each month. Without proper accounting, a business is doomed; training is no different. When you keep a training journal you keep yourself accountable: you learn what works and what doesn't work; you learn how lack of sleep affects training and how the...

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The Kettlebell-bodyweight Solution For Home Gym Workouts

The Kettlebell-Bodyweight Training Solution For Home Based Workouts By Mike Mahler   I am a big fan of utilizing a variety of training tools such as barbell work, kettlebells, dumbbells, battling ropes, sledgehammer work, and clubbells. However, not everyone has access to such equipment and moreover sometimes life gets in the way of training and you have to focus on what you can do at your home gym.  Most of my readers are kettlebell trainees so this week, I am going to cover a solid strength and conditioning workout that focuses on kettlebell training for strength...

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Size and strength workout of the day

Putting together a solid size and strength program that incorporates barbell work, kettlebell training, and bodyweight exercises requires a focus on the basics. Many trainees make the mistake of doing too many exercises. A superior option is to focus on doing a few things well and to ensure that every exercise in the program plays a major role. In another words don’t major in minor things. Focus on the exercises that provide the greatest return and then get on with your life. Here is an example of a size and strength program that puts it all together: MondayJoint mobility work is...

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Training Journal 10-24-2012

Good workout so far this week! Yesterday Box Jumps 3x5x36 inches, 3x5x40 inches. Felt great and going up to 44 inches next time In between each set: weighted pull-ups 6x3x25lbs and rotational KB press 1x5 each side 53lb bell, 1x5 ech side 62lb bell, 1x5 each side 70lb bell Glute-ham raise 3x5 Pull-ups 3x5 in between each set Super set: Double KB Swing 3x10 (84lb bells) Sledgehammer tire Strikes 3x20 (20lb hammer) Today Barbell Squat 1x5x135, 1x5x225, 1x5x275, 1x5x320lbs Barbell Military Press 1x5x135, 1x6x160lbs Neutral Grip Pull-ups 3x8 Dragon...

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Workout of the day 10-18-2012

 Today's workout of the day comes from top UK trainer Sabina Skala. I have taught courses with Sabina in Newcastle and London and she is an exceptional trainer with excellent attention to detail. If you are ever in London, definitely schedule a private lesson with her and check out her workshops.Check out her blog at http://cjs-fitness.blogspot.com/2012/07/long-slow-cardio-in-combat-conditioning.htmlThis is a KB complex workout for improving strength endurance Do five rounds of the following with two-minute breaks in between each round.   8x double KB snatch10x double...

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Training Journal 10-17-2012

Pretty good workout today. getting back in the swing of things: Barbell Squat worked up to 300lbs for 8 reps. Felt good so on my way back to 4 plates soon Barbell Military Press worked up to 150lbs for 8 so coming along nicely Dragon Flags 3x3 (did these on a bench instead of the floor which is much harder. Pausing at the bottom just above the bench to increase the difficulty) Weighted Pull-ups 5x3 (25lbs) Back Extensions 3x15 Stretchd out and called it a day Workout Music soundtrack Faith No More: Midlife Crisis Godsmack Cryin like a bitch Chevelle:...

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Training Journal 10-14-2012

Another pretty good week of training. Nice to be home for a few weeks straight so I can realy dial in nutrition and training. Off to Dubai at the end of the month to teach some couses so going to get in as many solid workouts as possible before taking off. Here is how this week went: Sunday October 16Seated Dumbbell Overhead Press (no back support) 1x5x60s, 1x5x65s, 1x5x70s Barbell Deadlift 1x3x135, 1x3x225, 1x3x315, 1x1x405, 1x3x455lbs. (Felt pretty good. Last rep was fairly difficult but starting to get back on a roll with deadlifts. Want to get up to 495 for 3-5 reps before the...

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kettlebell bodyweight conditioning workout of the day

One of my favorite workouts for metabolic conditioning is to combine kettlebell training with bodyweight training. Bodyweight exercises help round out a solid conditioning program and work very well with kettlebells. Here is an example of a circuit training kettlebell/bodyweight workout; 3 rounds Explosive Pushups 1x5 (launch off the floor as high as you can on each rep. great exercise to do at the beginning of a workout to get your nervous system ready) Alternating Renegade Row 1x8 each side (hold the top position for 1 second on each rep and avoid excessive rotating) Double...

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Training Journal 10-16-2012

Pretty good workout today to get the training week going. Super Set #1 5 rounds of Double KB Sprint Military Press 4x10x53s, 1x10x62s (reps done as fast as possible) Sorinex Poor Man Glute-ham Machine 5x5 (slow negatives and slight push at the bottom of each rep) No breaks between each exercise or round Super Set #2 Double KB Swing (outside the knees) 2x15, 1x20 (to chest level (70lb bells) Russian Barbell Twist 3x5 each side (45lbs) No breaks between each exercise and one-minure break between each round Super Set #3 Lifeline Standing Power...

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Kettlebell bodyweight conditioning workout of the day #1

One of my favorite workouts for metabolic conditioning is to combine kettlebell training with bodyweight training. Bodyweight exercises help round out a solid conditioning program and work very well with kettlebells. Here is an example of a circuit training kettlebell/bodyweight workout; 3 rounds Explosive Pushups 1x5 (launch off the floor as high as you can on each rep. great exercise to do at the beginning of a workout to get your nervous system ready) Alternating Renegade Row 1x8 each side (hold the top position for 1 second on each rep and avoid excessive rotating) Double...

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Training Journal 10-6-2012

I have been flying all over the world teaching quite a bit so training has been in maintenance mode for the last two months. I had a great time in South Africa in August! Beautiful country and fantastic people. Then I was in Ireland and Newcastle in September working with some great people. Glad to be back home for a while before I head off to Dubai in November to teach a few courses. Plan to really get into training this month and I am doing two barbell strength workouts per week as well as two KB plus workouts per week for conditoning. Here is how this week went: Sunday September...

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Use Wave Loading To Balance Practice And Destroy Plateaus By Mike Mahler

In order to get stronger and improve training performance you need to balance two critical areas: improving technique and applying adequate intensity. You're not going to get stronger by staying in your comfort zone. On the other hand your strength will be limited by your training technique. You can only get so far with brute strength and mental toughness. No doubt both are very important but so is optimal technique and you will never reach your peak performance without superb technique.Optimal technique will improve your strength and mental toughness training. To contrast, training to failure...

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Training Journal 7-28-2012

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Strength and fitness for busy executives

Strength And Conditioning Training For The Busy Executive By Mike Mahler You wake up at 5am grab a cup of black coffee and head to the office. You have a long day ahead of you and there are many important deals on the table. The second you walk in the office it is chaos already. Three deals are about to fall through and it is damage control time. After playing phone tag for the first half of the day you get what needs to be done finished and save the day. Another day of business success is in the bag and you are amped! Then you get a glimpse of yourself in the mirror and your excitement...

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Training Journal 6-21-12

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6-20-2012

Good workout to get the training week going Barbell Deadlift 1x1x135, 1x1x225, 1x1x315, 1x1x405, 1x1x455, 1x3x405, RDL 1x10x315, 1x20x225 Haven't done DL's off the floor in a while and felt out of sync so time to get these back in at least once a week and rebuild. Also doing high rep KB Military Presses in between sets is not a good idea so won't do that combo again ;- ) I like the high rep RDL's so will keep those in. Perhaps work on 315 for 20-30 reps for fun! In between sets of DL: Double kettlebell military press 3x17x24kg bells, 3x10x24kg bells (resting in between reps...

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Training Journal 6-17-12

Jon Lipsey Editor of men's fitness UK on why everyone should get to my courses: "I've now done two of Mike's workshops and on both occasions I have been blown away by his knowledge and application of kettlebell training technique. The thing that makes these workshops so valuable is the opportunity to get your own technique refined and adjusted by one of the world's leading coaches - something that you simply cannot get just by reading books or articles on the internet. For anyone who wants to accelerate their ability, training with Mike is essential. His hormone optimisation knowledge is equally...

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Training Journal 6-16-2012

Great workout today with my friend and IKFF Kb instructor Christos Demetros Started off with double kb cleans to fire up the nervous system 1x10x24kg bells, 1x10x28kg bells, 1x10x32kg bells 1x10x24kg bells, 1x10x28kg bells Wave loading pressing Did a lot of repetition pressing yesterday so just lots of low rep sets today Wave 1: 1x5x24kg bells, 1x5x28kg bells, 1x5x32kg bells Wave 2: 1x5x16kg bells, 1x5x24kg bells, 1x5x28kg bells Wave 3: 1x5x24kg bells, 1x5x28kg bells, 1x5x24kg bells In between each set, renegade rows to balance the pressingwave 1: 1x5x38kg...

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Training Journal 6-15-12

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Training Journal 6-2-2012

Great kettlebell workout with my friend and Las Vegas IKFF instructor Christos Demetros. Always great to workout with other experts. Christos gave me some great points on being more connected in the rack position before pressing and breathing techniques for one-arm KB jerks. If you are looking for a great KB instructor in Vegas for private lessons and classes I recommend him highly: Double KB Pressing (relaxed and fluid on each rep) Wave 1: 1x10x12kg bells, 1x10x16kg bells, 1x10x24kg bells, 1x10x28kg bells Wave 2: 1x10x12kg bells, 1x10x16kg bells, 1x10x24kg bells, 1x10x28kg bells Wave...

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Training Journal 6-1-2012

Great workout today: barbell work, kettlebells, bodyweight exercises Barbell Partial Deadlift (just below knee which is weak area for me) 1x3x135, 1x3x225, 1x3x315, 1x3x405, 1x3x455, 1x1x495, 5x3x415 (really focused on speed and driving through with the hips forcefully. Felt great today. Will return to regular deadlifts off the floor soon) Barbell Floor Press: 1x3x135, 1x3x225, 1x3x275, 1x2x295 (have not done these in a while and felt it! will keep in the program for a while) A-1: Neutral Grip Pull-ups 3x8 A-2: Wrestler's Lunges 3x10 steps each side B-1: Standing Cable...

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Training Journal 5-23-2012

great workout with my girl Carol today. Always fun to workout with a hot chick ;-) She used 26lb kettlebells for all pressing and lockout walks and 35s for double swings outside the feet. She is training hard and getting very strong. She can work up to pressing double 53s later this year for sure! I trained wave loading style and went from 35s to 62s on pressing, 53s to 70s on lockout walks, and 53s to 88s on bent over rows: Wave Loading Double kettlebell military pressing Wave 1: 1x10x35s, 1x10x53s, 1x10x62s Wave 2: 1x10x35s, 1x10x53s, 1x10x62s Wave 3; 1x10x35s, 1x10x53s,...

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Training Journal 5-14-2012

Great workout with Carol today to get the week going! Bottom Position Floor Press 1x3x135, 1x3x225, 1x3x275, 2x2x295, 3x3x225 (speed work). With this exercise you use safety bars to start with the bar about 2 inches off the chest. This is a common sticking point with the bench press and starting hear really gets you strong in this area. I can bench press 365 traditionally but only 325 from the bottom! When I can do 365 on the bottom my bench will be at 400 or more. Bottom position bench and weighted dips are my focus for power pressing right now. Partial Deadlifts 1x3x135, 1x3x225, 1x3x315,...

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Training Journal 5-12-2012

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Training Journal 5-11-2012

Solid workout today at the gym: High Incline Dumbbell Press 1x5x70s, 1x5x80s, 1x5x90s, 1x5x100s Lockout Incline Press 1x5x70s, each side, 2x5x80s each side Barbell Bent-over row 1x5x135, 1x5x225 5x3x245lbs Barbell Squat 1x5x135, 1x5x225, 1x5x275, 5x3x315 (speed and closer stance to improve my deadlift) 3x5x225 fast repsBarbell Partial Deadlifts (just below knee) 1x3x135, 1x3x315, 1x3x405, 5x1x455lbs (harder for me than off the floor so this is definitely my weak point. Going to focus on this lift for 6 weeks and then go back to regular deads) Standing Rotational Cable...

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5-9-2012

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5-8-2012

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5-2-2012

Great workout in my backyard gym. Was going to go to the gym but weather was way to nice: Stone Carries: 10x50 feet with 120lb rock (rock is already in my backyard, not something I purchased). I really like stone lifting and plan to work on more moves such as pressing, shouldering etc This one breaks you down from head to toe. Legs were smokes after this Sledgehammer Tire Strikes 5x20 (20lb hammer) Double Kettlebell Swing (outside the feet) 3x8x97lb bells Glute Ham raise 3x6 Bodyweight dips 3x15 Bent-over Row 3x5x225 Double Kettlebell Sprint Style Press 3x10x53s...

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4-29-2012

great workout with my friend Christos Demetros yesterday: Trapbar Farmers walks. 235lbs x100 feet, 285x100 feet, 305 x 100 feet, 375x50 feet, 405x 50 feet, 415x50 feet Double KB Military Press, 1x5x53s, 1x5x70s, 1x3x88s (felt tired on these so went light and did sprint reps sets: 6x10, 1x5x53s (each rep as fast as possible with good form, felt great. Excellent way to reinforce form and move fast) One-arm Bent-over Row 5x8 each side (88lb bell) Double KB Bent over row 2x5x88s It has been a long week so wrapped up there. Time to rest for a few days and really attack next...

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Training Journal 4-17-2012

Good workout today Practice sets: Double KB Military Press 3x6 (79s) Barbell Squat (full range and fast reps) 5x3x345lbs (90 second breaks) Weighted Dips 1x4, 2x3 with 160lbs (full range reps) Barbell Bent Over Row 1x1x275, 1x1x295, 1x1x305, 4x5x225lbs Hammer Strength Machine Squats:1x5x455, 1x5x595lbs 1x7x685lbs (why do machines at all? For the most part I don't but hammer strength machines are great for working the muscles without fatiguing the stabilizers. This is useful as an addition to barbel squats when you want to add some mass which I do to my legs) Tomorrow...

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Training Journal 4-14-12

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Training Journal 4-13-12

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Training Journal 3-28-2012

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Training Journal 3-26-2012

Double Kb Military Press 3x3 (79s, relaxed and fast reps to work on speed) One-arm Kb Snatch 3x10 each side (55lb bell to fire up the nervous system) Barbell Deadlift 1x3x135, 1x3x225, 1x1x315, 1x1x405 6x1x465 (90% of one rep max). Played around with different starting positions and concluded that the way I normally do it works best. Pull into the ankles and drag the bar to the lockout to keep as close to center of mass as possible. High Incline Dumbbell Press (65 degree angle) 1x5x80s, 1x5x90s, 1x5x100s Neutral Grip Pull-ups 3x5 Standing Cable Rotations 1x5x115, 1x5x130,...

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Training Journal 3-19-2012

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Training Journal 3-14-12

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Training Journal 3-8-12

fun mental toughness workout today: Started with three waves of the Double KB Swing: Double KB Swing 2 70sx10 reps Double KB Swing 2 79sx10 repsDouble KB Swings 2 88sx10 reps On last save did 15 reps to chest level with each weight Went into the rest of the workout in a fatigued state which is where the mental toughness comes in: Double KB Military press 1x5x70s, 3x5x79s, 2x3x88s Glute-ham Rase (on sorinex glute ham machine, way harder than machines at the gym. Similar to doing off the floor) 3x5 Dips (full range no half rep crap like people do at the gym)...

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Training Journal 3-6-12

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Training Journal 3-5-2012

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Training Journal 3-2-2012

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Training Journal 2-24-2012

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Training Journal 2-21-12

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,...

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Training Journal 2-18-12

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Training Journal 2-17-12

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Training Journal 2-15-12

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...

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Training Journal 2-9-2012

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The Mike Mahler Kettlebell Workshop Experience

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The Kettlebell And Barbell Solution For Size And Strength Part Two

By Mike MahlerIn 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...

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Training Journal 2-7-2012

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 88sAt the gym:Barbell Deadlift 1x1x135, 1x1x225, 1x1x315, 1x1x405, 8x1x465lbsBench Press 1x3x135, 1x3x225, 1x3x275, 2x3x315, 1x4x315lbsNeutral Grip Pull-ups 3x5Standing Cable Rotations 1x5x115, 1x5x130, 1x5x145, 1x5x160 each sideOne-arm Kettlebell Swing 3x40 (55lb bell)Stretched out and called it a dayLooking forward to...

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Turkish Get-up Technique For A Strong Core

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Training Journal 2-4-2012

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Training Journal 2-2-2012

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Training Journal 2-1-2012

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...

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Training Journal 1-27-2012

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Power Shake To Super Charge The Day

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...

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Training Journal 1-24-2012

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,...

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Training Journal 1-21-2012

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Training Journal 1-18-2012

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...

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PowerShake For Serious Athletes That Want The Best

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...

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Joint Mobility Routine For Restoration and To Re-charge!

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Homemade Protein Bars For People That Value Quality

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...

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Training Journal 1-13-2012

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...

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Training Journal 1-12-2012

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...

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Training Journal 1-7-2012

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Knee pain remedies for kettlebell training by Sukie Baxter

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, the first place you're tempted to look to find the source...

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Kettlebell Overhead Pressing For A Variety Of Goals By Mike Mahler

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inefficiency training for serious fat loss in 2012

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...

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Training Journal 1-4-2012

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...

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Training Journal 12-30-2011

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...

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Training Journal 12-29-11

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...

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The Kettlebell And Barbell Solution For Size And Strength

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...

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Training Journal 12-27-2011

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...

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Training Journal 12-26-2011

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Training Journal 12-24-2011

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...

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Training Journal 12-23-2011

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Training Journal 12-21-2011

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Get stronger and lose fat by adding Kettlebell Circuit Training to a Barbell Strength Routine

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...

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Training Journal 12-17-11

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Training Journal 12-16-2011

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Increase Size And Strength with 3x5+ Training

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,...

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Training Journal 12-14-2011

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.htmlBarbell...

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Training Journal 12-7-2011

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Training Journal 12-6-2011

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Training Journal 12-3-2011

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Training Journal 12-2-2011

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Training Journal 11-30-2011

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Training Journal 11-29-2011

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 3x12One-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...

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Training Journal 11-28-2011

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Training Journal 11-27-2011

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Training Journal 11-26-2011

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Training Journal 11-25-2011

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...

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Training Journal 11-23-2011

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Training Journal 11-22-2011

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...

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Training Journal 11-21-2011

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Training Journal 11-19-2011

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Training Journal 11-18-2011

Good workout today Barbell Back Squat1x5x135, 1x5x225, 1x5x275, 5x5x300lbs (squat strength is coming back nicely and knees feel great)Bench Press1x5x135, 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 3x6TNT Cable Mil Press 3x3 (2 green and one yellow cable) Tomorrow I plan to do some hill...

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Training Journal 11-16-2011

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Training Journal - 7-16-2010

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 ofOne-arm Dumbbell 3x5 each side (70lb dumbbell)Weighted Pushups 1x8x90lbs, 1x8x135lbs, 1x10x160lbs (never used this much weight before on weighted pushups. Fun exercise)Next...

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Training Journal - 7-15-2010

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...

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Training Journal - 7-13-2010

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...

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Training Journal - 7-12-2010

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...

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Training Journal - 7-9-2010

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...

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Training Journal - 7-6-2010

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...

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Training Journal - 7-2-2010

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...

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Training Journal - 7-1-2010

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,...

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Training Journal - 6-29-2010

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...

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Training Journal - 6-28-2010

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...

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Training Journal - 6-25-2010

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...

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Training Journal - 6-24-2010

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...

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Training Journal - 6-21-2010

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...

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Training Journal - 6-18-2010

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...

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Training Journal - 6-17-2010

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...

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Training Journal - 6-15-2010

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...

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Training Journal - 6-9-2010

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...

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Training Journal - 6-7-2010

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...

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Training Journal - 6-4-2010

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...

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Training Journal - 6-3-2010

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...

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Training Journal - 6-1-2010

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...

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Training Journal - 5-28-2010

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...

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Training Journal - 5-27-2010

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...

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Training Journal - 5-25-2010

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...

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Training Journal - 5-24-2010

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...

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