mikhael Posted December 6, 2022 Author Share Posted December 6, 2022 06DEC22 - UPDATE # Session 5 # Session Time: 1032 LT # Session Duration: 55 minutes CALISTHENICS Supersets • Pull-up Ladders, 2x (1,2,3,4) • Push-up Ladders, 2x (2,4,6,8) Supersets • Chin-up Ladder, 1x (1,2,3,4) • Incline Push-up Ladder, 1x (2,4,6,8) Pullover Progression • HLR (Toes-To-Bar), 5/2 • Hanging Bent Arm Leg Raises, 3/2 • Inverted Row Pull-up, 3/2 CONDITIONING Repeat 3x, work÷rest: 15s÷45s • Battle Ropes Alternate Waves, • Battle Ropes Slams, • Battle Ropes Alternate Waves Repeat 5x, work÷rest: 15s÷45s • Sledge Hammer Slams @22 lbs GRIP • Pinch Grip Switch, 50 @3x5.5 lbs plates • 2A Pinch Grip Lift, ○ 3x @60 lbs ○ 2x @71 lbs ○ 5/1 @82 lbs • 1A Pinch Grip Lift, 5/1 @16 lbs # weights were mounted on the end of a bar, thus counting only what was mounted • Pinch Grip Farmer's Carry, 80 steps x 4 @2x22 lbs -------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted December 7, 2022 Author Share Posted December 7, 2022 07DEC22 # Wake-up Time: Zero-Dark-Thirty (0100 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: 0134 LT # Session Duration: 40 minutes SIMPLE & SINISTER Warm-up • Halo, 10 @35 lbs • Goblet Squat, 5/3 @106 Main • 1A Swing, 10/10 @106 # swing L - rest for 10 breaths - swing R # then rest until HR below 120 • TGU, 1/6 @53, 1/4 @70 Cool down • Bretzel, 90/90, Forearm Rocking, QL Straddle -------------------------------------------------- 5 Quote Link to comment Share on other sites More sharing options...
mikhael Posted December 7, 2022 Author Share Posted December 7, 2022 07DEC22 - UPDATE # Session 2 # Session Time: 1020 LT # Session Duration: 54 minutes CONDITIONING • Cross Bike, 10x (8s max speed / 1:22 rest) • Treadmill, 20 minutes • C2 Rowing, 20 minutes 4 Quote Link to comment Share on other sites More sharing options...
mikhael Posted December 8, 2022 Author Share Posted December 8, 2022 08DEC22 # Wake-up Time: Zero-Dark-Thirty (0200 LT) MORNING ROUTINE Mental • Pray • Meditation Breathing • BOLT, 41s • Breath of Fire, 5 minutes Stretching • Joint Mobility Drills (SJ) • Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session 1 # Session Time: 0243 LT # Session Duration: 14 minutes CALISTHENICS ABS Routine 1.0 • Vaccum Stomach, 20s/3 • Zatsiorsky's AB, 20x • OA Forearm Plank, 10s/10 • HS Plank, 10s/5 • Side Plank, 20s/10 • HS Sit-up, 5/3 -------------------------------------------------- # Session 2 # Session Time: 0309 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, 5/10 @22 • Gamma Cast/Push-Press, (10/1)/10 @31 • Side2Side High Swing/Push-Press, (10/5)/6 @22 • Pullover, 25/2 @31 ISOMETRICS • RB Lateral Shoulder Raise, 10s/5 • RB Lateral Horizontal Press, 10s/5 -------------------------------------------------- 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted December 8, 2022 Author Share Posted December 8, 2022 08DEC22 - UPDATE # Session 3 # Session Time: 0355 LT # Session Duration: 30 minutes GRIP Sledge Hammer Drills Warm-up • Wooden Stick Front Lever, 10/3 Main • Front/Rear Lever, (3/3)/2 @4/5 fists # fists from the hammer head • Front/Rear Lever, (5/5)/5 @3/4 fists # fists from the hammer head • Horizontal Hold, 5s/3 @5 fists • Fingers Walk, , 3x KETTLEBELLS • Hammer Grip Biceps Curl, 5/5 @35 lbs • Hammer Grip w/Rotation Curl, 5/5 @35 lbs PINCH GRIP KB Lift, 1/8 @53 lbs Wrapped up with Wooden Stick Flow, 5x • 10x Front Lever • 10x Side-To-Side Pendulum -------------------------------------------------- 1 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted December 8, 2022 Share Posted December 8, 2022 (edited) Way cool workout Edited December 8, 2022 by John Knowlton 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted December 8, 2022 Author Share Posted December 8, 2022 08DEC22 - UPDATE # Session 4 # Session Time: 0502 LT # Session Duration: 27 minutes GRIP Grip Hang Protocol 1 • Fat Grip Hang, 50s/5 #Rest 2 min • OA Grip Hang, 10/5 each arm • 3 Finger Hang, 20s/5 #Rest 40s -------------------------------------------------- 5 Quote Link to comment Share on other sites More sharing options...
mikhael Posted December 9, 2022 Author Share Posted December 9, 2022 09DEC22 # Wake-up Time: Zero-Dark-Thirty (0205 LT) MORNING ROUTINE Mental • Pray • Meditation Breathing • BOLT, 31s • Breath of Fire, 5 minutes Stretching • Joint Mobility Drills (SJ) • Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session 1 # Session Time: 0244 LT # Session Duration: 16 minutes CALISTHENICS ABS Routine 1.0 • Vaccum Stomach, 20s/3 • Zatsiorsky's AB, 20x • OA Forearm Plank, 10s/10 • HS Plank, 10s/7 • Side Plank, 20s/10 • HS Sit-up, 5/4 -------------------------------------------------- # Session 2 # Session Time: 0313 LT # Session Duration: 39 minutes SIMPLE & SINISTER Warm-up • Halo, 10 @35 lbs • Goblet Squat, 5/3 @106 Main • 1A Swing, 10/10 @106 • TGU, 1/6 @53, 1/4 @70 Cool down • Bretzel, 90/90, Forearm Rocking, QL Straddle -------------------------------------------------- # Session 3 # Session Time: 0400 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 3 minutes # Rest between reps 15s • Cluster Sets: Muscle Rounds: 5x 5/5 @150 #10s # Rest between sets 1 minute • Decline Ladders: 50,40,30,20,10 @100 -------------------------------------------------- # Session 4 # Session Time: 0550 LT # Session Duration: 16 minutes GRIP Grip Hang Protocol 2 Repeat 5x, Rest 2:00 minutes • 50s 50mm Rope Hang Wrapped up with • Fingertips Plank, 10s/3 -------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted December 9, 2022 Author Share Posted December 9, 2022 09DEC22 - UPDATE Do you have sometime the feeling that today is the day when you are going hit the weight with fury, and set some new PRs? Well, today morning (or in the middle of the night) when I was doing Swings with the Beast, I had that feeling. So, here is how my 5th session looked like. # Session 5 # Session Time: 0810 LT # Session Duration: 45 minutes # Location: Gym WEIGHTLIFTING Warm-up Deadlift, 1 @308 lbs (140 kg) Main Deadlift, 1 @330 lbs (150 kg), 1 @352 lbs (160 kg) - current PR, 1 @363 lbs (165 kg), 1 @374lbs (170 kg) - NEW PR Back Squat Cluster Sets: Muscle Rounds, 4/6 @176 lbs (80 kg), # Rest 15s between rounds Bentover Row, 10 @88 lbs (40 kg), 5/2 @132 lbs (60 kg), 10 @88 lbs (40 kg) Leg Extension Cluster Sets: Muscle Rounds, 4/6 @176 lbs (80 kg) - all blocks on the machine Leg Curl Cluster Sets: Muscle Rounds, 4/6 @132 lbs (60 kg) Seated Calf Press, 10/2 @66 lbs (30 kg) 4 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted December 9, 2022 Share Posted December 9, 2022 54 minutes ago, mikhael said: 09DEC22 - UPDATE Do you have sometime the feeling that today is the day when you are going hit the weight with fury, and set some new PRs? Well, today morning (or in the middle of the night) when I was doing Swings with the Beast, I had that feeling. So, here is how my 5th session looked like. # Session 5 # Session Time: 0810 LT # Session Duration: 45 minutes # Location: Gym WEIGHTLIFTING Warm-up Deadlift, 1 @308 lbs (140 kg) Main Deadlift, 1 @330 lbs (150 kg), 1 @352 lbs (160 kg) - current PR, 1 @363 lbs (165 kg), 1 @374lbs (170 kg) - NEW PR Back Squat Cluster Sets: Muscle Rounds, 4/6 @176 lbs (80 kg), # Rest 15s between rounds Bentover Row, 10 @88 lbs (40 kg), 5/2 @132 lbs (60 kg), 10 @88 lbs (40 kg) Leg Extension Cluster Sets: Muscle Rounds, 4/6 @176 lbs (80 kg) - all blocks on the machine Leg Curl Cluster Sets: Muscle Rounds, 4/6 @132 lbs (60 kg) Seated Calf Press, 10/2 @66 lbs (30 kg) you are a an absolute beast. 1 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted December 9, 2022 Share Posted December 9, 2022 way cool fantastic workout, killer deadlifts 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted December 10, 2022 Author Share Posted December 10, 2022 10DEC22 # Wake-up Time: Zero-Dark-Thirty (0300 LT) MORNING ROUTINE Mental • Pray • Meditation Breathing • Breath of Fire, 5 minutes Stretching • Joint Mobility Drills (SJ) • Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session 1 # Session Time: 0445 LT # Session Duration: 38 minutes CLUBBELLS Warm-up • 1A Inside/Outside Circle, 26/4 @13 Main • Inside/Outside Circle, 1A, 10/10 @22 • Inside Circle, 5/10 @22 • Outside Circle, 5/10 @22 • Shield Cast, 1A, 7/10 @22 • Gamma Cast, 25/4 @31 • Side2Side High Swing/Push-Press, (20, 10)/3 @31 ISOMETRICS • RB Lateral Shoulder Raise, 10s/3 • RB Pull-Apart, 10s/3 -------------------------------------------------- # Session 2 # Session Time: 0543 LT # Session Duration: 34 minutes GRIP Sledge Hammer Drills Warm-up • Wooden Stick Front Lever, 10/3 Main • Front/Rear Lever, (10/10)/3 @3/4 fists from the head • Front/Rear Lever, (3/3)/4 @4/5 fists from the head • Pick up, 3 @4.5 first from the head • Fingers Walk, , 3x PINCH GRIP • KB Lift, 3x @53 lbs, 2x @57, 1x @61 KETTLEBELLS • Hammer Grip Biceps Curl, 5/5 @13 lbs • Hammer Grip w/Rotation Curl, 5/5 @13 lbs • KB Bottom up Pinch Grip Biceps Curl, 10/2 @13 Wrapped up with Wooden Stick Flow, 3x • 10x Front Lever • 10x Side-To-Side Pendulum -------------------------------------------------- 3 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted December 10, 2022 Share Posted December 10, 2022 Nice one ,you are like a machine 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted December 11, 2022 Author Share Posted December 11, 2022 10DEC22 - UPDATE # Session 3 # Session Time: 1920 LT # Session Duration:.... minutes GRIP Fat Gripz Hangs • 4 x 50s, Rest 2:00 • 6 x 40s, Rest 1:30 • 3 x 30s, Rest 1:00 Total hanging time: 8:50 -------------------------------------------------- 11DEC22 # Wake-up Time: Zero-Dark-Thirty (0500 LT) MORNING ROUTINE Mental • Pray Stretching • Joint Mobility Drills (SJ) • Strength-Flexibility Drills (SJ) AFTER ACTION REPORT This is the second poor night with almost no sleep, since my kids and my wife got sick. They all got fewer up to 40 deg. I had to take care of them, especially my youngest son, and keep track of the fewer while covering his forehead with a wet cloth. Today is day three, and I don't feel as good as yesterday, so will have to take some syrup, or pills to keep this sh*t out of me. I'm planning some light exercises, and easy Grip routines. -------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted December 11, 2022 Author Share Posted December 11, 2022 11DEC22 - UPDATE # Session 1 # Session Time: 1037 LT # Session Duration: 47 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 • Cluster Sets: Muscle Rounds: 8/8 @150 #30-40s • ISO Singles: 1/3/5s #2min • Cluster Sets: Muscle Rounds, 5/5 @150 #back-to-back • Decline Ladders: 50,40,30,20,10 @100 -------------------------------------------------- 3 Quote Link to comment Share on other sites More sharing options...
matek Posted December 11, 2022 Share Posted December 11, 2022 I hope everybody will recover soon! 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted December 12, 2022 Author Share Posted December 12, 2022 12DEC22 # Wake-up Time: Zero-Dark-Thirty (0500 LT) MORNING ROUTINE Mental • Pray Stretching • Joint Mobility Drills (SJ) • Strength-Flexibility Drills (SJ) AFTER ACTION REPORT It looks like things are taking better direction. The kids had fewer sporadically, but my wife feels like hit by a train. I also had 37.7 yesterday afternoon, and feel totally weak. Thus today morning, I slept a little more to give my body more time to recover, and when woke up, performed S&S session. -------------------------------------------------- # Session 1 # Session Time: 0523 LT # Session Duration: 42 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 -------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted December 12, 2022 Share Posted December 12, 2022 Don’t over do it . Good to see your kids are getting better. Hopefully your wife will start to feel better soon. 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted December 13, 2022 Author Share Posted December 13, 2022 12DEC22 - UPDATE # Session 3 # Session Time: 1755 LT # Session Duration: 11 minutes BODYWEIGHT • Prior Pull-up Test: 12x • 50mm Rope Hang, 60s/2 #R3min 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted December 13, 2022 Author Share Posted December 13, 2022 13DEC22 # Wake-up Time: Zero-Dark-Thirty (0330 LT) MORNING ROUTINE • Pray • Breath of Fire, 5 minutes • Joint Mobility Drills (SJ) • Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session 1 # Session Time: 0411 LT # Session Duration: 45 minutes CLUBBELLS Warm-up • 1A Inside/Outside Circle, 26/4 @13 Main • Inside Circle, 1A, 5/10 @22 • Outside Circle, 1A, 5/10 @22 • Shield Cast, 5/10 @22 • Inside/Outside Circle, 2A, 10/6 @31 • Gamma Cast, 25/4 @31 • Side2Side High Swing/Push-Press, (10/5)/3 @31 ISOMETRICS • RB Lateral Shoulder Raise, 10s/1 • RB Pull-Apart, 10s/2 MIXED • Victory Raise, 5/3 @2x9 lbs + Black RB -------------------------------------------------- # Session 2 # Session Time: 0530 LT # Session Duration: 33 minutes GRIP Grippers # reps/sets per hand Warm-up • 10/3 @100 Main • Cluster Sets w/3s ISO, 4/6 @150 lbs #R15s • Muscle Rounds: 8/8 @150 #R30 • Muscle Rounds, 5/5 @150 #R15s • Muscle Rounds w/3s ISO, 3/3 @150 • Decline Ladder, 60,50,40,30,20,10 @100 • Decline Ladder, 10,9,...,1 @150 -------------------------------------------------- 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted December 14, 2022 Author Share Posted December 14, 2022 14DEC22 # Wake-up Time: Zero-Dark-Thirty (0310 LT) MORNING ROUTINE • Pray • Breath of Fire, 5 minutes • Joint Mobility Drills (SJ) • Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session 1 # Session Time: 0341 LT # Session Duration: 37 minutes SIMPLE & SINISTER Warm-up • Halo, 10 @35 lbs • Goblet Squat, 5/3 @106 Main • 1A Swing, 10/10 @106 • TGU, 1/10 @53 Cool down • Bretzel, 90/90, Forearm Rocking, QL Straddle -------------------------------------------------- # Session 2 # Session Time: 0420 LT # Session Duration: 16 minutes GRIP SLEDGE HAMMER 7 lbs Warm-up • Wooden Stick Front Lever, 10/3 Main • Front/Rear Lever, (10/10)/5 @3/4 fists from the head • Pick up (Deadlift), 10x @4.5 first from the head • Fingers Walk, 3x PINCH GRIP • KB Lift, 10/1 @53 lbs • KB Lift, 1/3 @70 lbs • KB Lift, 10/1 @53 lbs • Ladder's Legs Lean Back Hold, 20s/2 -------------------------------------------------- GREASE THE GROOVE Gripper 200 lbs: 1/9 -------------------------------------------------- 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted December 15, 2022 Author Share Posted December 15, 2022 15DEC22 # Session 1 # Session Time: 0856 LT # Session Duration: 37 minutes CLUBBELLS Warm-up • 1A Inside/Outside Circle, 26/4 @13 Main • Inside Circle, 1A, 5/10 @22 • Outside Circle, 1A, 5/10 @22 • Shield Cast, 5/10 @22 • Inside/Outside Circle, 2A, 30/3 @31 • Gamma Cast/Push-Press, (20/5)/5 @31 ISOMETRICS • RB Lateral Shoulder Raise, 10s/3 • RB Pull-Apart, 10s/3 • RB External Shoulder Rotation, 10s/3 -------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted December 15, 2022 Share Posted December 15, 2022 I hope your family is feeling better 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted December 16, 2022 Author Share Posted December 16, 2022 14 hours ago, John Knowlton said: I hope your family is feeling better Let me write back this way: Wife - better Daughter - better Son - slightly better I feel better (by the way, even when I got Covid my trainings didn't stops). Quote Link to comment Share on other sites More sharing options...
mikhael Posted December 16, 2022 Author Share Posted December 16, 2022 16DEC22 MORNING ROUTINE • Pray • Breath of Fire, 6 minutes • Joint Mobility Drills (SJ) • Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session 1 # Session Time: 0530 LT # Session Duration: 34 minutes SIMPLE & SINISTER Warm-up • Halo, 10 @35 lbs • Goblet Squat, 5/3 @106 Main • 1A Swing, 10/10 @106 • TGU, 1/10 @53 Cool down • Bretzel, 90/90, Forearm Rocking, QL Straddle -------------------------------------------------- 1 Quote Link to comment Share on other sites More sharing options...
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