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mikhael training log


mikhael

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29NOV22 

 

# Wake-up Time: Zero-Dark-Thirty (0210 LT)
MORNING ROUTINE
Mental 
    • Pray
    • Meditation
Breathing 
    • BOLT, 54s
    • Breath of Fire, 5 minutes
    • Box Breathing, 10x 6/6/6/6
Stretching 
    • Joint Mobility Drills (SJ)
    • Strength-Flexibility Drills (SJ)
ABS
    • Vaccum Stomach, 15s/3
    • Zatsiorsky's AB, 20x
    • OA Forearm Plank, 10s/10
    • HS Plank, 10s/5
    • Side Plank, 20s/10
    • HS Sit-up, 5/2
--------------------------------------------------
# Session 1
# Session Time: 0318 LT 
# Session Duration: 33 minutes 
CLUBBELLS
Warm-up 
    • 1A Inside/Outside Circle, 26/4 @13
Main 
    • Inside/Outside Circle, 1A, 10/10 @22
    • Shield Cast, 1A, 10/10 @22
    • Gamma Cast, 30/3 @31
    • Push-Press, 2A, 10/4 @22
    • Side-To-Side Swing, 20/2 @31
 
ISOMETRICS 
    • Lateral Shoulder Raise Behind the Back, 10s/2
    • Lateral Shoulder Raise in Front, 10s/2
    • Shoulder Horizontal Press, 10s/2
--------------------------------------------------
# Session 2
# Session Time: 0400 LT 
# Session Duration: 33 minutes
GRIP
Grippers 
# reps/sets per hand
Warm-up
    • 10/3 @100
Main
    • Cluster Sets: 5/5 @200 lbs #15s
    # Rest between sets 2-3 minutes
    # Rest between reps 15s
    • Cluster Sets: Muscle Rounds: 8/8 @150 #10s
    # Rest between sets 2 minutes
    • Dante Trudel Cluster Sets: 3 x to failure @100 #30s
    # Right: 55, 40, 30
    # Left: 65, 35, 33
--------------------------------------------------
# Session 3
# Session Time: 0505 LT
# Session Duration: 20 minutes 
GRIP
Grip Hang Protocol 2
Repeat 6x, Rest 2:10 minutes
    • 50s 50mm Rope Hang
--------------------------------------------------
# Session 4
# Session Time: 0934 LT
# Session Duration: 55 minutes
CALISTHENICS
Warm-up
    • Pull-up, 1,2,3
    • Push-up, 3,5,7
Main
    • Pull-up Weighted Cluster Sets, 5/5 @35 lbs
    # Rest 15s between reps
    # Rest 3 minutes between sets 
 
CONDITIONING 
5 Rounds, Resting 1 minute between
    • Battle Ropes Alternate Waves, 30x
    • Sledge Hammer Slams, 20x @22 lbs 
    • Suitcase Carry, 25 steps @70 lbs each arm
 
Battle Ropes, 3 Rounds, Resting 1 minute between
    • Alternate Waves, 20x
    • Side Waves, 20x
    • Slams, 20x
 
Clubmace @33lbs, 2 Rounds, Resting 1 minute between
    • Slams, 10x
 
Sledge Hammer @22lbs, 1 Round
    • Slams, 50x
 
Wrapped up with
    • Cross Bike, 2km in 6:55
--------------------------------------------------
 
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30NOV22 

 

# Wake-up Time: Zero-Dark-Thirty (0200 LT)
MORNING ROUTINE
Mental 
    • Pray
    • Meditation, (OA Breathing), 10 minutes 
Breathing 
    • BOLT, 46s
    • Breath of Fire, 5 minutes
    • Box Breathing, 7x 7/7/7/7
Stretching 
    • Joint Mobility Drills (SJ)
    • Strength-Flexibility Drills (SJ)
ABS (15 minutes)
    • Vaccum Stomach, 15s/3
    • Zatsiorsky's AB, 20x
    • OA Forearm Plank, 10s/10
    • HS Plank, 10s/5
    • Side Plank, 20s/10
    • HS Sit-up, 5/3
--------------------------------------------------
# Session 1
# Session Time: 0315 LT 
# Session Duration: 34 minutes 
SIMPLE & SINISTER
Warm-up 
    • Halo, 20 @35 lbs
    • Goblet Squat, 5/3 @88
Main
    • 1A Swing, 10/10 @106
    • TGU, 1/10 @53
Cool down
    • Bretzel, 90/90, Forearm Rocking, QL Straddle 
 
AFTER ACTION REPORT
Feel discomfort in my right wrist, so all Getups were performed with light bell. Avoiding injuries is more important that chasing the 70 lbs.
--------------------------------------------------
# Session 2
# Session Time: 0400 LT 
# Session Duration: 25 mikes
GRIP
Sledge Hammer Drills
    • Front/Rear Lever, (10/10)/5
    • Front/Rear Lever, (3/3)/3
    # grabbed the sledge so the levers were more challenging
    • Picking up the Sledge from the ground, 3x
    • Fingers Walk, 5x
 
Additional 
    • Kettlebell Hammer Grip Biceps Curl, 5/2 @13
    • Kettlebell Hammer Grip Biceps Curl with Rotation, 5/2 @13
    • Kettlebell Bottom-up Pinch Grip Biceps Curl, 5/2 @13
 
AFTER ACTION REPORT
I think I'm ready to attach additional weight to the hammer in Fingers Walks, and change grip position in levers, so it becomes heavier.
--------------------------------------------------
# Session 3
# Session Time: 0450 LT 
# Session Duration: 15 minutes 
Grip Hang Protocol 1
Repeat 5x, Rest 2 minutes
    • 30s Fat Gripz Hang,
    Rest 20s
    • 30s 3 Fingers Hang
 
AFTER ACTION REPORT
After each 3 Fingers Hangs rested 20 seconds and performed two 10-seconds Pinch Grip Holds. There was no additional weight, just grabbed ladder's legs and lean back
-------------------------------------------------
 
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On 11/26/2022 at 5:26 AM, mikhael said:

To be honest, Bear Hug weight too light, but there was nothing else to walk with. There are two battle ropes in the gym, and I'm using the 40 mm, it's lighter, but still you can get tired. I'm searching the web for a good battle ropes session, something I, could do along with sledge slams, and loaded carries. 

I love bear hug carries. I do them once in a while still but i'd like to do them once a week and sandbag shoulder carries once a week w/ my 160... I was so close to 180lbs but for whatever reason I stopped. 5 minutes of that will get your heart rate going. 

 

Nice session today. You will get 70lbs TGU.. I never do the same S&S session twice,  its more of a "finisher" for me... always mixing it up depending on how im feeling and how much time I have, but i've still made great progress. 

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38 minutes ago, Blacksmith513 said:

I love bear hug carries. I do them once in a while still but i'd like to do them once a week and sandbag shoulder carries once a week w/ my 160... I was so close to 180lbs but for whatever reason I stopped. 5 minutes of that will get your heart rate going. 

I try to Carry twice a week, but have to figure out how to lift heavy in Bear Hug. Farmer's Carry with two 70's is available. 

As for S&S, I'm kind of addicted to Swings, and since I reached 10 sets of 10 of One-Arm with the Beast (48kg) I feel stronger from session to session, both physically and mentally. 

Unfortunately, some time ago I injured right wrist, and now I'm more careful with Getups. 

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01DEC22 

 

# Wake-up Time: Zero-Dark-Thirty (0200 LT)
MORNING ROUTINE
Mental 
    • Pray
    • Meditation
Breathing 
    • BOLT, 41s
    • Breath of Fire, 5 minutes
    • Box Breathing, 10x 6/6/6/6
Stretching 
    • Joint Mobility Drills (SJ)
    • Strength-Flexibility Drills (SJ)
ABS
    • Vaccum Stomach, 15s/3
    • Zatsiorsky's AB, 20x
    • OA Forearm Plank, 10s/10
    • HS Plank, 10s/5
    • Side Plank, 20s/10
    • HS Sit-up, 5/3
--------------------------------------------------
# Session 1
# Session Time: 0304 LT 
# Session Duration: 47 minutes 
CLUBBELLS
# weighted vest 22 lbs ON
Warm-up 
    • 1A Inside/Outside Circle, 26/4 @13
Main 
    • Inside/Outside Circle, 1A, 10/10 @22
    • Shield Cast, 1A, 10/10 @22
    # superset with
    • Weighted Push-up, 10/5 @22 
    • Gamma Cast, 20/5 @31
    # Rest 1 minute between sets
    • Push-Press, 2A, 10/6 @22
# weighted vest OFF
    • Side-To-Side Swing, 40x @31
 
ISOMETRICS 
    • Lateral Shoulder Raise Behind the Back, 10s/4
    • Lateral Shoulder Raise in Front, 10s/4
    • Shoulder Horizontal Press, 10s/4
--------------------------------------------------
# Session 2
# Session Time: 0400 LT 
# Session Duration: 33 minutes 
GRIP
Grippers 
# reps/sets per hand
Warm-up
    • 10/3 @100
Main
    • Cluster Sets: 5/5 @200 lbs #15s
    # Rest between sets 2-3 minutes
    # Rest between reps 15s
    • ISO close hold sets, 4/6/4s @150 lbs
    • Cluster Sets: Muscle Rounds: 8/8 @150 #10s
    • Single sets, 20/5 @100
--------------------------------------------------
# Session 3
# Session Time: 0500 LT
# Session Duration: 18 minutes 
GRIP
Grip Hang Protocol 2
Repeat 5x, Rest 3:00 minutes
    • 50s 50mm Rope Hang
    Rest 20s
    • Pinch Grip Hold, 20s
    # grabbed the ladder's legs and lean back 
--------------------------------------------------
 
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02DEC22 

 

# Wake-up Time: Zero-Dark-Thirty (0200 LT)
MORNING ROUTINE
Mental 
    • Pray
    • Meditation
Breathing 
    • BOLT, 40s
    • Breath of Fire, 5 minutes
Stretching 
    • Joint Mobility Drills (SJ)
    • Strength-Flexibility Drills (SJ)
ABS Routine 1.0
    • Vaccum Stomach, 15s/3
    • Zatsiorsky's AB, 20x
    • OA Forearm Plank, 10s/10
    • HS Plank, 10s/5
    • Side Plank, 20s/10
    • HS Sit-up, 5/3
--------------------------------------------------
# Session 1
# Session Time: 0306 LT 
# Session Duration: 28 minutes
SIMPLE & SINISTER
Warm-up 
    • Halo, 10 @35 lbs
    • Goblet Squat, 5/3 @106
Main
    • 2A Swing, 10/10 @106
    • TGU, 1/6 @53, 1/4 @70
Cool down
    • Bretzel, 90/90, Forearm Rocking, QL Straddle 
--------------------------------------------------
# Session 2
# Session Time: 0340 LT 
# Session Duration: 25 minutes
GRIP
Sledge Hammer Drills
    • Front/Rear Lever, 3/3 @4/5
    # fists from the hammer head
    • Front/Rear Lever, (10/10)/5 @3/4
    # fists from the hammer head
    • Picking up the Sledge from the ground, 3x @4,5
    # fists from the hammer head
    • Fingers Walk, , 1x @11 lbs, 1x @7 lbs
 
Additional 
    • Kettlebell Hammer Grip Biceps Curl, 5/4 @13 lbs
    • Kettlebell Bottom-up Pinch Grip Biceps Curl, 5/2 @13 lbs
--------------------------------------------------
# Session 3
# Session Time: 0430 LT 
# Session Duration: 21 minutes
Grip Hang Protocol 1
Repeat 5x, Rest 2 minutes
    • 40s Fat Gripz Hang,
    Rest 20s
    • 30s 3 Fingers Hang
    Rest 20s
    • 20s Pinch Lean Back Hold 
-------------------------------------------------
 
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03DEC22

 

# Wake-up Time: Zero-Dark-Thirty (0205 LT)
MORNING ROUTINE
Mental 
    • Pray
    • Meditation
Breathing 
    • BOLT, 40s
    • Breath of Fire, 5 minutes
Stretching 
    • Joint Mobility Drills (SJ)
    • Strength-Flexibility Drills (SJ)
ABS Routine 1.0
    • Vaccum Stomach, 15s/3
    • Zatsiorsky's AB, 20x
    • OA Forearm Plank, 10s/10
    • HS Plank, 10s/5
    • Side Plank, 20s/10
    • HS Sit-up, 5/3
--------------------------------------------------
# Session 1
# Session Time: 0324 LT 
# Session Duration: 35 minutes 
CLUBBELLS
Warm-up 
    • 1A Inside/Outside Circle, 26/4 @13
Main 
    • Inside/Outside Circle, 1A, 10/10 @22
    • Shield Cast, 1A, 10/10 @22
    • Push-Press, 2A, 20/2 @22
    • Gamma Cast, 25/4 @31
    • OA Lateral Shoulder Raise, 8/8 @13
--------------------------------------------------
# Session 2
# Session Time: 0402 LT 
# Session Duration: 37 minutes 
GRIP
Grippers 
# reps/sets per hand
Warm-up
    • 10/3 @100
Main
    • Cluster Sets: Singles: 5/5 @200 lbs #15s
    # Rest between sets 2-3 minutes
    # Rest between reps 15s
    • Cluster Sets: Muscle Rounds: 5x 5/5 @150 #10s
    # Rest between sets 1 minute
    • Single Sets: 50,40,30,20,10 @100
--------------------------------------------------
# Session 3
# Session Time: 0515 LT
# Session Duration: 30 minutes 
GRIP
Grip Hang Protocol 2
Repeat 5x, Rest 3:00 minutes
    • 50s 50mm Rope Hang
 
Grip Hang Protocol 3
Repeat 7x, Rest 0:20 between arms 
    • 10s Bar Hang
 
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04NOV22

 

# Wake-up Time: Zero-Dark-Thirty (0200 LT)
MORNING ROUTINE
Mental 
    • Pray
    • Meditation
Breathing 
    • BOLT,
    • Breath of Fire, 5 minutes
Stretching 
    • Joint Mobility Drills (SJ)
    • Strength-Flexibility Drills (SJ)
--------------------------------------------------
# Session 1
# Session Time: 0306 LT 
# Session Duration: 31 minutes 
CALISTHENICS 
ABS Routine 1.0
    • Vaccum Stomach, 20s/3 
    • Zatsiorsky's AB, 15/2 
    • OA Forearm Plank, 10s/10
    • HS Plank, 10s/5
    • Yang Plank, 10s/2
    • Side Plank, 30s/10
    • Dead Bug, 10x
    • HS Sit-up, 5/5
 
Additional 
    • Front Bridge, 10s/3
    • Wrestler's Bridge, 10s/3
    • Neck Rockers, 3x
--------------------------------------------------
 
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04DEC22 - Update

 

# Session 2
# Session Time: 0405 LT 
# Session Duration: 30 minutes
GRIP
Grip Hang Protocol 1
    • Fat Grip Hang, 55s/4 #3min 
    • OA Grip Hang, 15s/4 each arm
    • Finger Hang:
        ○ 3+3, 20s
        ○ 3+2, 15s both sides
        ○ 3+3, 30s
--------------------------------------------------
 
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04DEC22 - UPDATE

 

 

# Session 3
# Session Time: 0504 LT 
# Session Duration: 25 minutes
GRIP
Pinch Grip Strength Practice
    • Lift, 3x @35 lbs; 3x 40 lbs; 3x @44 lbs; 1x @53 lbs
    • Fat Pipe Lift and Hold, 3 x 5s @53 lbs
    # Pipe is 3.5 in
    • Pinch Grip Lean Back Hold, 30s/3
 
IMG_20221204_053036.thumb.jpg.8c0dba947ee3787db56398288ee11f4b.jpg
--------------------------------------------------
 
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05DEC22 

 

# Wake-up Time: Zero-Dark-Thirty (0205 LT)
MORNING ROUTINE
Mental 
    • Pray
    • Meditation
Breathing 
    • BOLT, 40s
    • Breath of Fire, 5 minutes
Stretching 
    • Joint Mobility Drills (SJ)
    • Strength-Flexibility Drills (SJ)
--------------------------------------------------
# Session 1
# Session Time: 0237 LT 
# Session Duration: 19 minutes 
CALISTHENICS 
ABS Routine 1.0
    • Vaccum Stomach, 20s/3 
    • Zatsiorsky's AB, 20x
    • OA Forearm Plank, 10s/10
    • HS Plank, 10s/6
    • Side Plank, 30s/10
    • HS Sit-up, 5/5
--------------------------------------------------
# Session 2
# Session Time: 0310 LT 
# Session Duration: 36 minutes 
SIMPLE & SINISTER
Warm-up 
    • Halo, 10 @35 lbs
    • Goblet Squat, 5/3 @88
Main
    • 2A Swing, 10/10 @106
    • TGU, 1/10 @53
Cool down
    • Bretzel, 90/90, Forearm Rocking, QL Straddle 
--------------------------------------------------
# Session 3
# Session Time: 0350 LT 
# Session Duration: 42 minutes
GRIP
Grippers
# reps/sets per hand
Warm-up
    • 10/3 @100
Main
    • Cluster Sets: Singles: 5/5 @200 lbs #15s
    # Rest between sets 3 minutes
    # Rest between reps 15s
    • Iso Close-Hold Sets: 8s/2 @200
    • Cluster Sets: Muscle Rounds: 5x 5/5 @150 #10s
    # Rest between sets 1 minute
    • Decline Ladders: 50,40,30,20,10 @100
--------------------------------------------------
 
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05DEC22 - UPDATE 

 

# Session 4
# Session Time: 0510 LT
# Session Duration: 18 minutes 
GRIP
Grip Hang Protocol 2
Repeat 4x, Rest 3:00 minutes
    • 60s 50mm Rope Hang
Repeat 8x,
    • 10s Pinch Grip Lean Back Hold
    • 10s Rest
--------------------------------------------------
 
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Nice work 

your workouts are very impressive, 

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05DEC22 - UPDATE 

 

# Session 5
# Session Time: 0911 LT
# Session Duration: 52 minutes
WEIGHTLIFTING
Warm-up
    • Back Squat, 15x @44 lbs, 8x @132 lbs
Main
    • Back Squat, 3/3 @220 lbs #R3-4min
    • Deadlift, 3/3 @308 lbs #R3-4min
    • Leg Extension Muscle Rounds, 4/6 @110 lbs #R15s
    • Leg Curl Muscle Rounds, 4/6 @110 lbs #R15s
    • Standing Cable Chest Fly Muscle Rounds, 4/6 @132 lbs #R15s
    • Standing Cable Chest Fly, 20,15,15,15 @66 lbs #R30-40s
 
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way cool 

you are very humble 

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06DEC22 

 

# Wake-up Time: Zero-Dark-Thirty (0200 LT)
MORNING ROUTINE
Mental 
    • Pray
    • Meditation
Breathing 
    • BOLT, 43s
    • Breath of Fire, 5 minutes
Stretching 
    • Joint Mobility Drills (SJ)
    • Strength-Flexibility Drills (SJ)
--------------------------------------------------
# Session 1
# Session Time: 0237 LT 
# Session Duration: 17 minutes
CALISTHENICS 
ABS Routine 1.0
    • Vaccum Stomach, 20s/3 
    • Zatsiorsky's AB, 20x
    • OA Forearm Plank, 10s/10
    • HS Plank, 10s/6
    • Side Plank, 30s/10
    • HS Sit-up, 5/5
--------------------------------------------------
# Session 2
# Session Time: 0308 LT 
# Session Duration: 30 minutes 
CLUBBELLS
Warm-up 
    • 1A Inside/Outside Circle, 50/2 @13
Main 
    • Inside/Outside Circle, 1A, 10/10 @22
    • Shield Cast, 1A, 10/10 @22
    • Push-Press, 2A, 10/2 @22, 10/2 @32
    • Flow, 2x, R2min
        ○ Gamma Cast, 10 @31
        ○ Pullover, 10 @31
        ○ Gamma Cast, 10 @31
        ○ Pullover, 10 @31
    • Side Push-Press, 5/2 @13
--------------------------------------------------
# Session 3
# Session Time: 0345 LT 
# Session Duration: 28 minutes
GRIP
Sledge Hammer Drills
    • Front/Rear Lever, (5/5)/2 @4/5
    # fists from the hammer head
    • Picking up the Sledge from the ground, 4x @4,5
    # fists from the hammer head
    • Front/Rear Lever, (10/10)/5 @3/4
    # fists from the hammer head
    • Fingers Walk, , 1x @11 lbs, 1x @7 lbs
 
Wooden Stick
Flow, 3x
    • 20x Front Lever
    • 20x Side-To-Side Pendulum 
 
Kettlebell 
    • Hammer Grip Biceps Curl, 5/5 @13 lbs
    • Hammer Grip Biceps Curl with Rotation, 5/5 @13
--------------------------------------------------
 
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06DEC22 - UPDATE 

 

# Session 4
# Session Time: 0453 LT 
# Session Duration: 27 minutes
GRIP
Grip Hang Protocol 1
    • Fat Grip Hang, 60s/4 #3min 
    • OA Grip Hang, 15s/4 each arm
    • 3 Finger Hang, 20s/4 #30-40s
--------------------------------------------------
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