mikhael Posted September 21, 2022 Author Share Posted September 21, 2022 9/21/22 - Update # Session 2 # Session Time: 0948 LT # Session Duration: 45 mikes WEIGHTLIFTING RELOAD Week 1, Session B Warm-up • Leg Extension, 10/2 @66 • Leg Curl, 10/2 @66 • Seated Calf Extension, 10/5 @66 Main • Back Squat, 5/5 @110 • Zercher Squat, 5/2 @88 • Bench Press, 5@66, 5@88, 5@110, 5@132, 5/2@154 • Standing Cable Chest Fly, 8/6 @2x55 -------------------------------------------------- 6 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted September 21, 2022 Share Posted September 21, 2022 good one Quote Link to comment Share on other sites More sharing options...
mikhael Posted October 10, 2022 Author Share Posted October 10, 2022 Back online. Been on training in the mountains. 10/10/22 # Wake-up Time: Zero-Dark-Thirty (0255 LT) MORNING ROUTINE Meditation and Breathing • BOLT, 40s • Breath of Fire (Kapalabhati: Skull Shining Breath), 100 reps • Sama Vritti Pranayama (Box Breathing), 10x 4444s Joint Mobility Drills (SJ) Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session 1 # Session Time: 0325 LT # Session Duration: 33 mikes SIMPLE & SINISTER Warm-up • Halo, 10/2@35 • Goblet Squat, 5/2 @88 • Praying Goblet Squat, 4/1 @88 Main • 1A Swing, 10/10 @88 • TGU, 1/10 @53 Cool down • Bretzel • QL Straddle • 90/90 -------------------------------------------------- 8 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted October 10, 2022 Share Posted October 10, 2022 Was wondering where you where. Got worried you got involved in the conflict over seas. 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted October 12, 2022 Author Share Posted October 12, 2022 On 10/10/2022 at 11:18 AM, Blacksmith513 said: Was wondering where you where. Got worried you got involved in the conflict over seas. Don't worry. If I have to go, I go. It's my job, protect the country. It was just a training, but was really demanding. About 95% of the time I was far away from my comfort zone. 10/12/22 # Wake-up Time: Zero-Dark-Thirty (0300 LT) MORNING ROUTINE • BOLT, 51s • Breath of Fire, 100 reps • Joint Mobility Drills (SJ) • Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session 1 # Session Time: 0340 LT # Session Duration: 37 mikes SIMPLE & SINISTER Warm-up • Halo, 10/2@35 • Goblet Squat, 5/2 @88 • Praying Goblet Squat, 4/1 @88 Main • 1A Swing, 10/8 @88, 10/2 @106 • TGU, 1/8 @53, 1/2 @70 Cool down • Bretzel • QL Straddle • 90/90 -------------------------------------------------- 7 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted October 12, 2022 Share Posted October 12, 2022 thank you 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted October 13, 2022 Author Share Posted October 13, 2022 10/12/22 - Update # Session 2 # Session Time: 1234 LT # Session Duration: 40 mikes WEIGHTLIFTING • Back Squat, ○ 5x70 ○ 4x80 ○ 3x90 ○ 2x100 ○ 1x110 • Deadlift ○ 5x120 ○ 4x130 ○ 3x140 ○ 2x150 ○ 1x160 10/13/22 # Wake-up Time: Zero-Dark-Thirty (0300 LT) MORNING ROUTINE • BOLT, 31s • Breath of Fire, 100 reps • Joint Mobility Drills (SJ) • Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session 1 # Session Time: 0340 LT # Session Duration: 55 mikes CLUBBELLS • Inside/Outside Circle, 1A, 10/10 @13 • Inside Circle, 10/10 @13 • Outside Circle, 10/10 @13 • Shield Cast, 25/4 @13 • Gamma Cast, 30,30,30,10 @31 • 2A Pullover, 25/4 @31 KETTLEBELLS • OA Military Press, 3/3 @53, 6/5 @35 ISOMETRICS • RB Lateral Shoulder Raise, 20s/5 @ Black RB GRIP Grippers • 200: 2/1 • 150: 5/3/5s holds • 100: 55x -------------------------------------------------- 4 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted October 13, 2022 Share Posted October 13, 2022 Way cool workout 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted October 24, 2022 Author Share Posted October 24, 2022 22/24/22 # Wake-up Time: Zero-Dark-Thirty (0200 LT) MORNING ROUTINE • BOLT, 42s • Breath of Fire, 200 reps • Meditation, 17 mikes (Breath of Fire included) • Joint Mobility Drills (SJ) • Strength-Flexibility Drills (SJ) • Vaccum Stomach, 15s/3 • Zatsiorsky's AB, 10x5s -------------------------------------------------- # Session 1 # Session Time: 0320 LT # Session Duration: 38 mikes SIMPLE & SINISTER Warm-up • Halo, 10/2@35 • Goblet Squat, 5/2 @88, 5/1 @106 Main • 1A Swing, 10/8 @88, 10/2 @106 • TGU, 1/10 @53 Cool down • Bretzel, QL Straddle, 90/90 GRIP ROUTINE Grippers • 200 lbs: 2/4 • 150 lbs: 5/1/5s, 10/2 • 100 lbs: 60x 5 Quote Link to comment Share on other sites More sharing options...
mikhael Posted October 25, 2022 Author Share Posted October 25, 2022 10/24/22 - Update # Session 2 # Session Time: 0940 LT # Session Duration: 52 mikes WEIGHTLIFTING Warm-up • Leg Extension, 8/2 @77 lbs (35 kg) • Leg Curl, 8/2 @121 lbs (55 kg) • Back Squat, 15/2 @44 lbs (20 kg) # empty bar • Back Squat, 8/1 @132 lbs (60 kg) Main • Back Squat, 3/3 @198 lbs (90 kg) • Deadlift, 3/3 @264 lbs (120 kg) • Bench Press, 3/2 @154 lbs (70 kg) • Standing Cable Chest Fly, 6/5@2x66 lbs (2x30 kg) ABS ROUTINE 2.0 • HLR, 5/2 • WW, 10/2 • Standing Twist, 100/1 @22 lbs (10 kg) 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted October 25, 2022 Author Share Posted October 25, 2022 10/25/22 # Wake-up Time: Zero-Dark-Thirty (0200 LT) MORNING ROUTINE • BOLT, 42s • Breath of Fire, 200 reps (4 mikes) • Meditation, 13 mikes • Joint Mobility Drills (SJ) • Strength-Flexibility Drills (SJ) • Vaccum Stomach, 15s/3 • Zatsiorsky's AB, 10x5s -------------------------------------------------- # Session 1 # Session Time: 0303 LT # Session Duration: 43 mikes CLUBBELLS Warm-up • 1A Inside/Outside Circle, 20/10 @13 Main • Shield Cast, 25/4 @13 • Gamma Cast to Push Press, 5/5 @31 lbs • Helix Cast, 20/5 @31 KETTLEBELLS • OA Military Press Ladders, 3x (1,2,3) @53 # Medium Day ISOMETRICS • RB Lateral Shoulder Raise Behind the Back, 20s @Black RB • RB Lateral Shoulder Raise in Front, 20s @Black RB • RB Shoulder Horizontal Press, 20s @Black RB GRIP ROUTINE Sledge Hammer 7 lbs • Front Hold, 5s/5 • Rear Hold, 5s/5 • Front Lever, 8/3 • Rear Lever, 8/3 • Fingers Walk, 2 walks -------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted October 25, 2022 Share Posted October 25, 2022 Nice 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted October 25, 2022 Author Share Posted October 25, 2022 10/25/22 - Update # Session 2 # Session Time: 0918 LT # Session Duration: 40 mikes CALISTHENICS Warm-up • Pull-up Ladder, 1,2,3 • Push-up Ladder, 2,4,6 Main • Pull-up Ladders, 3x (1,2,3) Each ladder wrapped up with • OA Push-up, 3x per arm Supersets • Chin-up, 6/4 • Push-up, 12/4 Singleset • BW Inverted Row, 8/3 Supersets • Biceps Curls, 3/3 @88 lbs (40 kg) • Cable Triceps Extension, 5/3 @61 lbs (28 kg) Finisher • Biceps Curls, max (25x) /1 @44 lbs (20 kg) # empty bar • KB Skullcrasher, max (30x) /1 @35 lbs (16 kg) GRIP ROUTINE • Pinch Grip Repeater, 3x (6s/7) @33 lbs (15 kg) -------------------------------------------------- 5 Quote Link to comment Share on other sites More sharing options...
mikhael Posted October 26, 2022 Author Share Posted October 26, 2022 10/26/22 # Wake-up Time: Zero-Dark-Thirty (0205 LT) MORNING ROUTINE • BOLT, 42s • Breath of Fire, 200 reps (4 mikes) • Meditation, 13 mikes • Joint Mobility Drills (SJ) • Strength-Flexibility Drills (SJ) • Vaccum Stomach, 15s/3 • Zatsiorsky's AB, 10x5s -------------------------------------------------- # Session 1 # Session Time: 0300 LT # Session Duration: 37 mikes SIMPLE & SINISTER Progression to The Beast Swing Week 3, Session 2 Warm-up • Halo, 10/1 @35 • Goblet Squat, 5/1 @88, 5/2 @106 Main • 2A Swing, 10/10 @106 • TGU, 1/10 @53 Cool down • Bretzel, QL Straddle, 90/90 GRIP ROUTINE Grippers • 200 lbs: 2/3 • 150 lbs: 5/1/5s, 8/3 • 100 lbs: 60x -------------------------------------------------- 4 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted October 26, 2022 Share Posted October 26, 2022 Nice grip work 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted October 27, 2022 Author Share Posted October 27, 2022 10/27/22 # Wake-up Time: Zero-Dark-Thirty (0245 LT) MORNING ROUTINE • BOLT, 46s • Breath of Fire, 200 reps (4 mikes) • Meditation, 10 mikes • Joint Mobility Drills (SJ) • Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session 1 # Session Time: 0330 LT # Session Duration: 45 mikes CLUBBELLS • 1A Inside/Outside Circle, 30/6 @13 • Shield Cast, 25/4 @13 • Gamma Cast to Push Press, 6/4 @31 lbs • Gamma Cast, 25/4 @31 • Pullover, 2A, 30/3 @31 KETTLEBELLS • OA Military Press Ladders, 3x (1,2) @53 # Light Day ISOMETRICS • RB Lateral Shoulder Raise Behind the Back, 15s/2 • RB Lateral Shoulder Raise in Front, 15s/2 • RB Shoulder Horizontal Press, 15s/2 • RB External Shoulder Rotation, 15s/2 GRIP ROUTINE Sledge Hammer 7 lbs • Front Hold, 5s/5 • Rear Hold, 5s/5 • Front Lever, 8/3 • Rear Lever, 8/3 • Fingers Walk, 2 walks -------------------------------------------------- 5 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted October 27, 2022 Share Posted October 27, 2022 Killer workout 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted October 27, 2022 Author Share Posted October 27, 2022 I'm consistent, so got used to the volume. One thing about the above session is that it hits shoulders pretty heavy. 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted October 27, 2022 Share Posted October 27, 2022 Nothing wrong with that Quote Link to comment Share on other sites More sharing options...
mikhael Posted October 27, 2022 Author Share Posted October 27, 2022 10/27/22 - Update # Session 2 # Session Time: 1000 LT # Session Duration: 55 mikes CALISTHENICS Warm-up • Pull-up Ladder, 1,2,3 • Push-up Ladder, 3,5,7 Main Supersets • Pull-up, 4/7 • OA Push-up, 1/7 per arm • HLR, 4/7 • Sledge Hammer Tire Slam, 10/7 @2lbs Supersets • Chin-up, 6/5 • Push-up, 12/5 • Sledge Hammer Gamma Cast, 10/5 @22lbs Singleset • BW Inverted Row, 5/8 Supersets • Biceps Curls, 3/3 @88 lbs (40 kg) • KB Skullcrasher, 5/3 @61 lbs (28 kg) Finisher • OA RB Biceps Curls, max (30x) • OA KB Triceps Extension, max (30x) GRIP ROUTINE • Pinch Grip Repeater, 3x (7s/6) @33 lbs (15 kg) 4 Quote Link to comment Share on other sites More sharing options...
mikhael Posted October 28, 2022 Author Share Posted October 28, 2022 10/28/22 # Wake-up Time: Zero-Dark-Thirty (0240 LT) MORNING ROUTINE • BOLT, 31s • Breath of Fire, 316 reps • Meditation, 10 mikes • Joint Mobility Drills (SJ) • Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session 1 # Session Time: 0320 LT # Session Duration: 45 mikes SIMPLE & SINISTER Warm-up • Halo, 10/1 @35 • Goblet Squat, 5/3 @106 Main • 1A Swing, 10/6 @88, 10/4 @106 • TGU, 1/10 @53 Cool down • Bretzel, QL Straddle, 90/90 GRIP ROUTINE Grippers • 200 lbs: 2/4 • 150 lbs: 5/2/5s, 8/3 • 100 lbs: 60x -------------------------------------------------- 4 Quote Link to comment Share on other sites More sharing options...
mikhael Posted October 28, 2022 Author Share Posted October 28, 2022 10/28/22 - Update # Session 2 # Session Time: 1235 LT # Session Duration: 30 mikes WEIGHTLIFTING Warm-up • Back Squat, 15/2 @44 lbs (20 kg) # empty bar • Back Squat, 8/1 @110 lbs (50 kg) Main • Back Squat, 6/3 @176 lbs (80 kg) • Deadlift, 3/3 @308 lbs (140 kg) # including one rep with Fat Gripz -------------------------------------------------- 4 Quote Link to comment Share on other sites More sharing options...
mikhael Posted October 29, 2022 Author Share Posted October 29, 2022 10/29/22 # Wake-up Time: Zero-Dark-Thirty (0200 LT) MORNING ROUTINE • BOLT, 46s • Breath of Fire, 316 reps • Meditation, 9 mikes • Joint Mobility Drills (SJ) • Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session 1 # Session Time: 0257 LT # Session Duration: 14 mikes ABS ROUTINE 1.0 • Vaccum Stomach, 15s/3 • Zatsiorsky's AB, 15/2/5s • OA Forearm Plank, 7s/10 • HS Plank, 7s/7 • Side Bridge, 10s/10 • HS Sit-up, 3/3 -------------------------------------------------- # Session 2 # Session Time: 0313 LT # Session Duration: 53 mikes CLUBBELLS • 1A Inside/Outside Circle, 20/10 @13 • Shield Cast, 25/4 @13 • Gamma Cast to Push Press, 5/5 @31 lbs • Gamma Cast, 30/3 @31 • Pullover, 2A, 30/3 @31 KETTLEBELLS • OA Military Press Ladders, 3x (1,2,3,4) @53 # Heavy Day ISOMETRICS • RB Lateral Shoulder Raise Behind the Back, 15s/2 • RB Lateral Shoulder Raise in Front, 15s/2 • RB Shoulder Horizontal Press, 15s/2 • RB External Shoulder Rotation, 15s/2 GRIP ROUTINE Sledge Hammer 7 lbs • Front Hold, 5s/5 • Rear Hold, 5s/5 • Front Lever, 8/3 • Rear Lever, 8/3 • Fingers Walk, 3 walks -------------------------------------------------- 5 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted October 29, 2022 Share Posted October 29, 2022 Training machine nice workout 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted October 29, 2022 Author Share Posted October 29, 2022 8 hours ago, John Knowlton said: Training machine Haha, thx. Good volume, I agree. 1 Quote Link to comment Share on other sites More sharing options...
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