mikhael training log

[mikhael]

11/15/22

 

# Wake-up Time: Zero-Dark-Thirty (0300 LT)

MORNING ROUTINE

    • Pray 

    • BOLT, 35s

    • Breath of Fire, 316 reps (7 min) 

    • Meditation, 13 mikes

    • Joint Mobility Drills (SJ) 

    • Strength-Flexibility Drills (SJ)

    • Vaccum Stomach, 15s/3

    • Zatsiorsky's AB, 10/1/5s

    • Muscle Control Drills 

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# Session 1

# Session Time: 0405 LT 

# Session Duration: 15 mikes

GRIP

Grippers Routine

# reps/sets per hand

    • Gripper 200 lbs: 1/5

    • Gripper 150 lbs: 8/8

    • Gripper 100: 50/2

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[John Knowlton]

Nice workout today

[mikhael]

11/15/22 - Update 

 

# Session 2

# Session Time: 0621 LT 

# Session Duration: 33 mikes

CALISTHENICS 

Warm-up

    • Pull-up, 1,2,3

    • Push-up, 3,5,7

Main

Supersets 1, 3x, Resting 60 sec between sets

    • Pull-up, 8x

    • OAPU, 3x per arm

Supersets 2, 3x, R60sec

    • Chin-up, 6x

    • Push-up, 15x

Supersets 3, 3x, R60s

    • BW Inverted Row, 8x

    • Incline Push-up, 10x

Supersets 4, 3x, R20s

    • Gym Rings Biceps Curls, 5x

    • Standing Triceps Extension, 5x

 

ABS

    • HLR, 5/2

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[mikhael]

11/16/22

 

# Wake-up Time: Zero-Dark-Thirty (0200 LT)

MORNING ROUTINE

    • Pray 

    • BOLT,...

    • Breath of Fire, 316 reps (7 min) 

    • Meditation, 13 mikes

    • Joint Mobility Drills (SJ) 

    • Strength-Flexibility Drills (SJ)

    • Vaccum Stomach, 15s/3

    • Zatsiorsky's AB, 20/1/5s

    • OA Forearm Plank, 5s/12

    • HS Plank, 5s/5

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# Session 1

# Session Time: 0316 LT 

# Session Duration: 26mikes

GRIP

Grippers 

# reps/sets per hand

    • Gripper 200 lbs: 1/3 with 5s iso-close-hold each rep 

    • Gripper 150 lbs: 8/8

    • Gripper 150lbs: 5/3/5s

    • Gripper 100: 30/5

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[mikhael]

11/16/22 - Update 

 

# Session 2

# Session Time: 1409 LT 

# Session Duration: 46 mikes

CALISTHENICS 

Warm-up

    • Pull-up, 1,2,3

    • Push-up, 3,5,7

Main

Supersets:

    • Neutral Grip Pull-up, 10/3

    • OAPU, 5/3per arm

Supersets:

    • Chin-up, 7/3

    • Push-up, 20/3

Supersets:

    • BW Inverted Row, 8/3

    • Incline Push-up, 8/3

Supersets:

    • Gym Rings Biceps Curls, 5/3

    • Standing Triceps Extension, 5/3

 

ABS

    • HLR, 5/2

 

[John Knowlton]

KILLER WORKOUT

[mikhael]

11 hours ago, John Knowlton said:

KILLER WORKOUT

Well, I came to this workout with trials and errors, and this version is good. I like the order and combination of exercises. Maybe my One-Arm Push-up do not look as good as it should, but I'm working on it. 3x10 Pull-ups also is something to be proud of, I think. Have some goals and slowly moving toward them. 

[mikhael]

11/17/22 - Update 

 

# Session 1

# Session Time: 1645 LT 

# Session Duration: 33 mikes

CALISTHENICS 

Main

    • Cluster Sets Neutral Grip Pull-up, 4/6 Resting 10s between sets 

    • Push-up, 10/3

    • Chin-up, 4,4,3

    • Push-up, 10/3

    • Cluster Sets BW Inverted Row, 4/6 Resting 10s between sets

Supersets:

    • Gym Rings Biceps Curls, 4/6

    • Standing Triceps Extension, 4/6

 

It was fourth bodyweight session in a row and I felt it. Need to take one day off, so for tomorrow I'm planning S&S in the afternoon. 

 

Edited November 17, 2022 by mikhael

[John Knowlton]

well deserved day off.

your workouts are so intense

[mikhael]

56 minutes ago, John Knowlton said:

well deserved day off

A day off from Pull-ups, and Push-ups, but not a total day off. There is always something I do. 

[mikhael]

11/18/22

 

# Wake-up Time: Zero-Dark-Thirty (0200 LT)

MORNING ROUTINE

    • Pray, 

    • BOLT,...

    • Breath of Fire, 316 reps, 

    • Meditation, 

    • Joint Mobility Drills (SJ), 

    • Strength-Flexibility Drills (SJ), 

    • Vaccum Stomach, 

    • Zatsiorsky's AB, 

    • OA Forearm Plank, 

    • HS Plank,

    • Side Plank

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# Session 1

# Session Time: 0325 LT 

# Session Duration: 30 mikes

GRIP 

# reps/sets per hand

Warm-up

    • Gripper 100 lbs, 10/3

Main

    • Gripper 200 lbs: 1 rep / 3 sets of  6-8 seconds iso-close-hold,

    • Dr. Scott Steveson's Cluster Sets: Muscle Rounds: 

        ○ Gripper 150lbs, 4/6 with 10s rest between sets

    • Dante Trudel Cluster Sets: 

        ○ Gripper 150lbs, 3 x to failure resting 20-30s between sets

    • Gripper 100 lbs: 20/5

    • Pinch Grip Wooden Chair Hold, 60s/2

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Good start of the day. I've implemented some Cluster Sets into my Grip routine, Dr. Stevenson's Muscle Rounds, and Trudel's sets to failure. The above session killed my grip. 

[John Knowlton]

Nice grip work 

[Blacksmith513]

6 hours ago, mikhael said:

11/18/22

 

# Wake-up Time: Zero-Dark-Thirty (0200 LT)

MORNING ROUTINE

    • Pray, 

    • BOLT,...

    • Breath of Fire, 316 reps, 

    • Meditation, 

    • Joint Mobility Drills (SJ), 

    • Strength-Flexibility Drills (SJ), 

    • Vaccum Stomach, 

    • Zatsiorsky's AB, 

    • OA Forearm Plank, 

    • HS Plank,

    • Side Plank

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# Session 1

# Session Time: 0325 LT 

# Session Duration: 30 mikes

GRIP 

# reps/sets per hand

Warm-up

    • Gripper 100 lbs, 10/3

Main

    • Gripper 200 lbs: 1 rep / 3 sets of  6-8 seconds iso-close-hold,

    • Dr. Scott Steveson's Cluster Sets: Muscle Rounds: 

        ○ Gripper 150lbs, 4/6 with 10s rest between sets

    • Dante Trudel Cluster Sets: 

        ○ Gripper 150lbs, 3 x to failure resting 20-30s between sets

    • Gripper 100 lbs: 20/5

    • Pinch Grip Wooden Chair Hold, 60s/2

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Good start of the day. I've implemented some Cluster Sets into my Grip routine, Dr. Stevenson's Muscle Rounds, and Trudel's sets to failure. The above session killed my grip. 

You could get a part time job filling out peoples logs. Everything is so detailed and organized. 

Nice workout.  Whats a chair old? Holding one out at arms length? One arm or two? that would be crazy with one arm depending on the chair.

[mikhael]

3 hours ago, Blacksmith513 said:

Whats a chair old? Holding one out at arms length? One arm or two? that would be crazy with one arm depending on the chair.

Nothing special, a just grabbed a chair and hold it horizontally with pinch grip. There was nothing else to practice pinch, so I thought the chair will be fine. 

[John Knowlton]

the world is your gym, use every thing in it

[Blacksmith513]

3 hours ago, mikhael said:

Nothing special, a just grabbed a chair and hold it horizontally with pinch grip. There was nothing else to practice pinch, so I thought the chair will be fine. 

That's pretty cool.

Perception is reality.

[mikhael]

11/19/22 

 

# Wake-up Time: Zero-Dark-Thirty (0300 LT)

MORNING ROUTINE

    • Pray, 

    • BOLT, 40s

    • Breath of Fire, 316 reps, 

    • Meditation,

    • Joint Mobility Drills (SJ), 

    • Strength-Flexibility Drills (SJ), 

    • Vaccum Stomach, 15s/3

    • Zatsiorsky's AB, 10x

    • OA Forearm Plank, 5s/10

    • HS Plank, 7s/5

    • Side Plank, 7s/4

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NOTE

Prior to the session suplement 5-6g Creatine

# Session 1

# Session Time: 0414 LT 

# Session Duration: 38 mikes

SIMPLE & SINISTER

Road to The Beast Swing

Week 6, Session 2

Warm-up 

    • Halo, 20/1 @35 (16 kg) 

    • Goblet Squat, 5/3 @106 (48 kg) 

Main

    • 1A Swing, 10/10 @106 (48 kg)

    • TGU, 1/10 @53

Cool down

    • Bretzel, 90/90, Forearm Rocking, QL Straddle, Tactical Frog

 

AFTER ACTION REPORT

100 Swings with the Beast achieved.

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[mikhael]

11/19/22 - Update 

 

# Session 2

# Session Time: 0626 LT 

# Session Duration: 20 mikes

GRIP ROUTINE

Sledge Hammer, 7 lbs

    • Front Lever, 5/5

    • Rear Lever, 5/5

    • Front Horizontal Hold, 20s/2

    • Rear Horizontal Hold, 20s/2

    • Fingers Walk, 3x

Kettlebell, 13 lbs

    • Hammer Biceps Curl, 3/2

    • Hammer Biceps Curl w/Rotation, 3/2

    • Bottom up KB Hold Biceps Curl, 3/2

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[Blacksmith513]

I thought this was a deload week? 106lbs 1 arm swing... Thats very strong.

That reminds me, I should start doing some goblet squats with my kbs...

[mikhael]

4 hours ago, Blacksmith513 said:

I thought this was a deload week?

Well, it was, from Tue to Fri. 

[Blacksmith513]

22 minutes ago, mikhael said:

Well, it was, from Tue to Fri. 

Impressive. I'm glad to see you swinging the Beast.. Will you get a heavier one?

 

[mikhael]

1 hour ago, Blacksmith513 said:

Impressive. I'm glad to see you swinging the Beast.. Will you get a heavier one

No, I won't. The Beast is the heaviest bell in my flat. I already have aa set consisted of:

• 6 kg (bought it for my wife, and I use it to do Hammer Grip Biceps Curls), 
• 16 kg, 
• 2 x 24 kg, 
• 2 x 32 kg, 
• 40 kg, 
• 48 kg. 

I also have the clubbells: 6, 10, and 14 kg. 

Back to the Beast. Today I completed 100 Swings, but I was resting enough between sets to lower my HR to 60% HR max. Imagine doing 100 in 5 minutes. This is my next goal when it comes to the kettlebells. 

[Blacksmith513]

2 minutes ago, mikhael said:

No, I won't. The Beast is the heaviest bell in my flat. I already have aa set consisted of:

• 6 kg (bought it for my wife, and I use it to do Hammer Grip Biceps Curls), 
• 16 kg, 
• 2 x 24 kg, 
• 2 x 32 kg, 
• 40 kg, 
• 48 kg. 

I also have the clubbells: 6, 10, and 14 kg. 

Back to the Beast. Today I completed 100 Swings, but I was resting enough between sets to lower my HR to 60% HR max. Imagine doing 100 in 5 minutes. This is my next goal when it comes to the kettlebells. 

Wow, you will get it. I will too.

 

I love S&S.. Its not my primary goal... So every session I just go by feel.  Sometimes its a cardio based session, sometimes its strength. But i'm slowly getting stronger. I  think could do 10x10 72lbs 1h swings right now. Probably in 10mins. But I just haven't yet... Grip is my goal right now.  55lbs TGU is  also starting to feel pretty good to me now too.  I'm slowly catching up to you.

[climber511]

I really enjoy your training log.  Lots of "different" breathing exercises for example (had to look some of them up LOL).  I recently started doing CO2 and O2 tables for breath holding.  I use the Bas Rutten and Powerlung breathing resistance trainers also.  I've done breathing exercises since about 1969 or so when a Korean friend showed me some. 

Started S&S a few weeks ago myself - my first actual KB "Program" - just messed around with them before.  Biggest KB is 32K so I made up a Hungarian Core Blaster for 2 hand work - a one hand handle is at the welders right now.  Very nice workouts.

[mikhael]

11/19/22 - Update 

 

# Session 3

# Session Time: 1825 LT 

# Session Duration: 16 mikes

GRIP

Warm-up 

    • Pinch Grip Plate Switch, 7.7 lbs (3.5 kg)

    • Pinch Grip Hold, 5s/3 @35 lbs (16 kg)

Main

    • Pinch Grip Hold, 5s/2 @53 lbs (24 kg)

    • Pinch Grip Hold, 8s/3 @44 lbs (20 kg) 

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GREASING THE GROOVE

Grip Hang

FGH - Fat Gripz Hang, 3FH - 3 Fingers Hang, 50mm RH - 50 mm Rope Hang 

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