mikhael training log

[mikhael]

20NOV22

 

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

MORNING ROUTINE

    • Pray, 

    • BOLT, 48s

    • Breath of Fire, 316 reps, 

    • Meditation, 15 minutes 

    • Joint Mobility Drills (SJ), 

    • Strength-Flexibility Drills (SJ), 

    • Vaccum Stomach, 15s/3

    • Zatsiorsky's AB, 20x

    • OA Forearm Plank, 6s/10

    • HS Plank, 7s/5

    • Side Plank, 10s/6

--------------------------------------------------

# Session 1

# Session Time: 0315 LT 

# Session Duration: 55 mikes

CLUBBELLS

Warm-up 

    • 1A Inside/Outside Circle, 10/10 @13

    • Shield Cast, 10/10 @13

Main 

    • Inside Circle, 5/10 @22

    • Outside Circle, 5/10 @22

    • Shield Cast, 5/10 @22

    • Gamma Cast, 25/4 @31

 

KETTLEBELLS

    • OA Military Press Ladders, 4x (1,2,3) @53

 

CLUBBELLS 

    • Side-To-Side Swing, 40 @31

 

# in between OA Military Press Ladders

 

GRIP

Sledge Hammer 7 lbs

    • Front Lever Cluster Sets, 4/6 #10s

    • Rear Lever Cluster Sets, 4/6 #10s

    • Front Horizontal Hold, 20s/2

    • Rear Horizontal Hold, 20s/2

    • Fingers Walk, 2x

Kettlebell 13 lbs

    • Hammer Grip Biceps Curl, 4/6 #10s

 

[mikhael]

20NOV22 - Update 

 

# Session 2

# Session Time: 0515 LT 

# Session Duration: 44 mikes

GRIP

Grippers

# reps/sets per hand

Warm-up

    • 10/3 @100

Main

    • Cluster Sets: 5/5 @200 lbs #15s

    # Rest between sets 3 minutes

    # Rest between reps 15s

    # last set with 6 seconds iso-close-hold,

    • Dr. Scott Steveson's Cluster Sets: Muscle Rounds: 3x 4/6 @150 #10s

    # Rest between sets 2 minutes

    • Dante Trudel Cluster Sets: 3 x to failure @150 #30s

    # Right: 32,14,12

    # Left: 33,16,13

    • Single Sets: 20/7 @100 #back-to-back 

--------------------------------------------------

 

[mikhael]

20NOV22 - Update 

 

Collected 8:30 of Hangs

 

21NOV22 

 

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

MORNING ROUTINE

    • Pray, 

    • BOLT, 42s

    • Breath of Fire, 10 minutes , 

    • Meditation, 10 minutes 

    • Joint Mobility Drills (SJ), 

    • Strength-Flexibility Drills (SJ), 

    • Vaccum Stomach, 15s/3

    • Zatsiorsky's AB, 15x 

    • OA Forearm Plank, 6s/10

    • HS Plank, 10s/5

    • Side Plank, 10s/10

    • Zatsiorsky's AB, 20x

--------------------------------------------------

# Prior session supplementation: 5-6g BHB 

# Session 1

# Session Time: 0331 LT 

# Session Duration: 41 mikes

SIMPLE & SINISTER

Warm-up 

    • Halo, 20 @35 (16 kg) 

    • Goblet Squat, 5/3 @106 (48 kg) 

Main

    • 1A Swing, 10/10 @106 (48 kg) 

Cool down

    • TGU, 1/10 @53 (24 kg) 

    • Bretzel, 90/90, Forearm Rocking, QL Straddle, Horse Stance 

--------------------------------------------------

 

[John Knowlton]

Nice Monday morning workout 

[mikhael]

22NOV22

 

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

MORNING ROUTINE

Mental

    • Pray

    • Meditation

Breathing 

    • BOLT, 41s

    • Breath of Fire, 5 minutes

    • Box Breathing, 10x 5/5/5/5

Stretching 

    • Joint Mobility Drills (SJ)

    • Strength-Flexibility Drills (SJ)

ABS

    • Vaccum Stomach, 15s/3

    • Zatsiorsky's AB, 20x

    • OA Forearm Plank, 7s/10

    • HS Plank, 10s/5

    • Side Plank, 10s/10

    • HS Sit-up, 3/3

--------------------------------------------------

# Session 1

# Session Time: 0312 LT 

# Session Duration: 43 mikes

CLUBBELLS

Warm-up 

    • 1A Inside/Outside Circle, 10/10 @13

    • Shield Cast, 10/10 @13

Main 

    • Inside/Outside Circle, 10/10 @22

    • Shield Cast, 5/6 @22

    • Gamma Cast, 25/4 @31

    • 2A Pullover, 25/4 @31

    • 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

    • External Shoulder Rotation, 10s/2

--------------------------------------------------

# Session 2

# Session Time: 0410 LT 

# Session Duration: 40 mikes

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

    # last set with 6 seconds iso-close-hold,

    • Dr. Scott Steveson's Cluster Sets: Muscle Rounds: 4/6 @150 #10s

    # Rest between sets 2 minutes

    # every rep with 3s iso-close-hold 

    • Dante Trudel Cluster Sets: 3 x to failure @150 #30s

    # Right: 27,14,14

    # Left: 35,16,14

    • Single Sets: 50/2 @100

Sledge Hammer 7 lbs

    • Front Lever, 4/6

    • Rear Lever, 4/6

    • Fingers Walk, 3x

--------------------------------------------------

 

[mikhael]

22NOV22 - Update 

 

# Session 3

# Session Time: 1010 LT 

# Session Duration: 43 mikes

CONDITIONING 

Warm-up

    • Pull-up, 1,2,3

    • Push-up, 3,5,7

Main

    • Pull-up, 2/20 OTM

    4 Rounds:

        ○ Sledge Hammer Slams, 20@22lbs

        ○ Battle Ropes, 15sec

        ○ Tire Flips, 10x

        ○ Loaded Carry, 60-70 steps @2x70lbs

--------------------------------------------------

Instead of gym session, I did something different. Not so heavy, but demanding. Kept average HR at 135 bpm level. Wrapped up with 22lbs plate Pinch Grip Switches, and Rope hangs (40 mm). 

[mikhael]

Quick look at my forearm (relaxed) 

[John Knowlton]

Killer

[mikhael]

23NOV22

 

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

MORNING ROUTINE

Mental

    • Pray

    • Meditation

Breathing

    • BOLT, 42s

    • Breath of Fire, 5 minutes

    • Box Breathing, 5x 7/7/7/7

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, 10s/10

    • HS Sit-up, 3/3

--------------------------------------------------

# Session 1

# Session Time: 0316 LT 

# Session Duration: 33 mikes

SIMPLE & SINISTER

Warm-up

    • Halo, 20 @35 (16 kg)

    • Goblet Squat, 5/3 @106 (48 kg)

Main

    • 2A Swing, 7/15 @106 (48 kg), OTM

Cool down

    • TGU, 1/10 @53 (24 kg)

    • Bretzel, 90/90, Forearm Rocking, QL Straddle, Horse Stance

--------------------------------------------------

[John Knowlton]

Nice one 

[mikhael]

NOTES

Before I left home to work I did Grip Hangs. Collected 7 minutes this way:

    • 5x (40s Fat Gripz, 20s 3 Fingers Hang). That was five sets of Fat Gripz Hang, rested 30s, and Hanged on 3 Fingers.

    • 2x (40s 50mm Rope Hang, 20s 40mm Rope Hang). Same as above.

--------------------------------------------------

 

2 hours ago, John Knowlton said:

Nice one 

Thx, just woke up and Got After It. Ready for incoming today’s challenges. 

[mikhael]

23NOV22 - Update

 

# Session 2

# Session Time: 0944 LT 

# Session Duration: 49 mikes

RUNNING & GRIP

    • Distance, 1 mi

    • Time, 11:10

    • Average pace, 10:42 min/mi

    • HR avg/peak, 140/155

 

GRIP

Warm-up

    • Pinch Grip Plate Switch, 20/2 @22lbs

Main

    • Pinch Grip Plate Lift, 1/3 @44lbs

    • Pinch Grip Repeater, 3x (7s/6) @33lbs

    # I used two plates, 11, and 22 lbs held together

    # After each Repeats did

    • Fat Bar Hang, 40s

    • 3 Fingers Hang, 20s

 

RUNNING & GRIP

    • Distance, 1 mi

    • Time, 10:58

    • Average pace, 10:18 min/mi

    • HR avg/peak, 153/166

 

AFTER ACTION REPORT

During the session I covered the remaining 3 minutes of Hanging, thus today's number of minutes spent on hanging are 10.

--------------------------------------------------

 

[John Knowlton]

GOOD WORK OUT TODAY

[mikhael]

24NOV22 

 

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

MORNING ROUTINE

Mental 

    • Pray

    • Meditation

Breathing 

    • BOLT, 41s

    • Breath of Fire, 5 minutes

    • Box Breathing, 5x 7/7/7/7

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, 5s/10

    • Side Plank, 10s/10

    • HS Sit-up, 3/3

--------------------------------------------------

# Session 1

# Session Time: 0304 LT 

# Session Duration: 42 mikes

CLUBBELLS

Warm-up 

    • 1A Inside/Outside Circle, 10/10 @13

Main 

    • Inside/Outside Circle, 1A, 10/10 @22

    • Shield Cast, 1A, 25/4 @13

    • Gamma Cast, 20/5 @31

    • Push-Press, 2A, 10/4 @22

    • 2A Pullover, 25/4 @31

 

ISOMETRICS 

    • Lateral Shoulder Raise Behind the Back, 10s/2

    • Lateral Shoulder Raise in Front, 10s/2

    • Shoulder Horizontal Press, 10s/2

    • External Shoulder Rotation, 10s/2

 

WEIGHTS

    • OA Lateral Clubbell Horizontal Raise, 6/6 @13

--------------------------------------------------

# Session 2

# Session Time: 0400 LT 

# Session Duration: 38 mikes

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

    • Dr. Scott Steveson's Cluster Sets: Muscle Rounds: 4/6 @150 #10s

    # Rest between sets 2 minutes

    # every rep with 4s iso-close-hold 

    • Dante Trudel Cluster Sets: 3 x to failure @150 #30s

    # Right: 26, 13, 13

    # Left: 26, 14, 13

    • Single Sets: 20/10 @100

--------------------------------------------------

 

[mikhael]

25NOV22

 

# Wake-up Time: Zero-Dark-Thirty (0230 LT)

MORNING ROUTINE

Mental 

    • Pray

    • Meditation

Breathing 

    • BOLT, 51s

    • Breath of Fire, 5 minutes

    • Box Breathing, 10x 5/5/5/5

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, 6s/10

    • Side Plank, 10s/10

    • HS Sit-up, 3/3

--------------------------------------------------

# Session 1

# Session Time: 0305 LT 

# Session Duration: 45 mikes

SIMPLE & SINISTER

Warm-up 

    • Halo, 20 @35 (16 kg) 

    • Goblet Squat, 5/3 @106 (48 kg) 

Main

    • 1A Swing, 10/10 @106 (48 kg), TGU, 1/10 @53 (24 kg) 

Cool down

    • TGU, 1/10 @53 (24 kg)

    • Bretzel, 90/90, Forearm Rocking, QL Straddle, Horse Stance 

 

GRIP

Sledge Hammer

    • Front Lever, 5/5

    • Rear Lever, 5/5

    • Fingers Walk, 3x

--------------------------------------------------

 

[John Knowlton]

that’s one hell of a workout

[mikhael]

25NOV22 - Update 

 

# Session 2

# Session Time: 0948 LT 

# Session Duration: 60 minutes

WEIGHTLIFTING

Warm-up

    • Back Squat, 15/2 @44 lbs (20 kg) # empty bar

    • Back Squat, 8/1 @88 lbs (40 kg) 

Main

    • Back Squat, 5/2 @176 lbs (80 kg)

    • Deadlift, 5/2 @286 lbs (130 kg)

 

CONDITIONING

4 Rounds

    • 20x @22 Sledge Hammer Slams

    • 60steps @2x70 Farmer's Carry 

    • 20-25x Battle Ropes Waves

    • 80 steps @66 Bear Hug Carry

    • 10x Deficit Push-up

 

GRIP

    • 2A Pinch Grip Lift, 5@22, 5@44, 5@55, 5@66, 1@77, 1@88, 1/2 @99 lbs

    • Pinch Grip Farmer's Carry, 80 steps x2 @2x22 lbs

--------------------------------------------------

 

[John Knowlton]

Nice one 

[mikhael]

26NOV22 

 

# Wake-up Time: Zero-Dark-Thirty (0309 LT)

MORNING ROUTINE

Mental 

    • Pray

    • Meditation

Breathing 

    • BOLT, 41s

    • Breath of Fire, 5 minutes

    • Box Breathing, 10x 5/5/5/5

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, 6s/6

    • Side Plank, 15s/10

    • HS Sit-up, 3/3

--------------------------------------------------

# Session 1

# Session Time: 0417 LT 

# Session Duration: 40 mikes

CLUBBELLS

Warm-up 

    • 1A Inside/Outside Circle, 10/10 @13

Main 

    • Inside/Outside Circle, 1A, 10/10 @22

    • Shield Cast, 1A, 25/2 @13

    • Shield Cast, 1A, 5/4 @22

    • Gamma Cast, 35,25,20,20 @31

    • Push-Press, 2A, 10/4 @22

    • Side-To-Side Swing, 20 @31

    • OA Lateral Horizontal Raise, 8/8 @13

 

ISOMETRICS 

    • Lateral Shoulder Raise Behind the Back, 10s/2

    • Lateral Shoulder Raise in Front, 10s/2

    • Shoulder Horizontal Press, 10s/2

--------------------------------------------------

 

[mikhael]

17 hours ago, John Knowlton said:

Nice one 

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. 

[mikhael]

27NOV22

 

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

MORNING ROUTINE

Mental 

    • Pray

    • Meditation

Breathing 

    • BOLT, 51s

    • Breath of Fire, 5 minutes

    • Box Breathing, 10x 5/5/5/5

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, 6s/10

    • Side Plank, 15s/10

    • HS Sit-up, 3/3

    • Dead Bug, 20x

    • Hollow Body, 10s/3

--------------------------------------------------

# Session 1

# Session Time: 0428  LT 

# Session Duration: 39 mikes

GRIP

Grippers 

Warm-up

    • 10/3 @100

Main

    • Cluster Sets: 5/5 @200 lbs #15s

    # Rest between sets 2-3 minutes

    # Rest between reps 15s

    • Isometrics: 5s/2 @250

    • Cluster Sets: Muscle Rounds: 6/6 @150 #10s

    # Rest between sets 2 minutes

    • Dante Trudel Cluster Sets: 3 x to failure @150 #30s

    # Right: 28, 13, 12

    # Left: 27, 17, 15

    • Single Sets: 30,30,20,20 @100

--------------------------------------------------

# Session 2

# Session Time: 0530 LT 

# Session Duration: 25 mikes

GRIP

Sledge Hammer 7 lbs 

    • Front Lever, 10/3

    • Rear Lever, 10/3

    • Front Lift, 1/3

    • Side-To-Side Pendulum, 10/2

    • Fingers Walk, 4x

Kettlebell

    • Deadlift, 3/2 @53

    • Hammer Grip Biceps Curl, 10/1 @35

    • Hammer Grip w/Rotation Biceps Curl, 10/1 @35

--------------------------------------------------

 

[John Knowlton]

Big workout today 

[mikhael]

27NOV22 - Update

 

# Session 3

# Session Time: 1046 LT 

# Session Duration: 34 mikes

GRIP

Grip Hang Protocol 1

Repeat 5x, Rest 3 minutes

    • 40s Fat Gripz Hang,

    Rest 30s

    • 30s 3 Fingers Hang

 

Steel Bending

    • 3x 5x150mm Nail

 

-------------------------------------------------

# Session 4

# Session Time: 1304 LT 

# Session Duration: 23 minutes 

GRIP

Grip Hang Protocol 2

Repeat 5x, Rest 3 minutes

    • 30s 50mm Rope Hang,

    Rest 30s

    • 30s 40mm Rope Hang

Wrapped up with

    • Fingertips Plank, 20s/3

--------------------------------------------------

 

[mikhael]

28NOV22

 

# Wake-up Time: Zero-Dark-Thirty (0206 LT)

MORNING ROUTINE

Mental 

    • Pray

    • Meditation

Breathing 

    • BOLT, 42s

    • 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, 6s/10

    • Side Plank, 15s/10

    • HS Sit-up, 3/3

    • Dead Bug, 20x

    • Hollow Body, 10s/3

--------------------------------------------------

# Session 1

# Session Time: 0321 LT 

# Session Duration: 35 mikes

SIMPLE & SINISTER

Warm-up 

    • Halo, 20 @35 lbs

    • Goblet Squat, 5/3 @106

Main

    • 1A Swing, 10/10 @106

    # Resting for 10 breaths between Left Arm Swing and Righ Arm Swing

    • TGU, 1/6 @53, 1/4 @70

Cool down

    • TGU, 1/10 @53

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

--------------------------------------------------

# Session 2

# Session Time: 0406 LT 

# Session Duration: 13 mikes

GRIP

Sledge Hammer Drills

    • Front Lever superset with Rear Lever, 10/3

    • Picking up the Sledge from the ground, 3x

    • Fingers Walk, 3x

 

Additional 

    • Broomstick Front Lever, 20x

    • Side-To-Side Pendulum, 10x

--------------------------------------------------

# Session 3

# Session Time: 0455 LT 

# Session Duration: 0520 minutes

Grip Hang Protocol 1

Repeat 5x, Rest 2 minutes

    • 30s Fat Gripz Hang,

    Rest 20s

    • 30s 3 Fingers Hang

 

Steel Bending

    • 5x150mm Nail

-------------------------------------------------

# Session 4

# Session Time: 0836 LT

# Session Duration: 34 minutes 

WEIGHTLIFTING 

Vodka and Pickles I

Cycle 1, Week 1, Session 1

Warm-up 

    • Back Squat, 15 @44 lbs (empty bar), 8 @145

Main

    • Deadlift, 1/15 @229 lbs (104 kg, 65% RM), every 30-40s

    • Back Squat, 3/3 @198 lbs (90 kg, 82% RM)

 

Wrapped up with

GRIP

    • Pinch Grip Farmer's Carry, 3x 80 steps @2x22 lbs

    • Pinch Grip Switches, 50 @3x5.5 lbs 

--------------------------------------------------

# Session 5

# Session Time: 1306 LT 

# Session Duration: 40 minutes 

GRIP

Pinch Grip

    • Switches, 100x @3x5.5 lbs

    • 2A Lift (gripping 10 lbs bumper plate mounted to one end of a olimpic Barbell) 

        ○ 5x @44 lbs

        ○ 3x @55 lbs

        ○ 3x @66 lbs

        ○ 2x @77 lbs

        ○ 1x @88 lbs

        ○ 1x @99 lbs

    • 2A Lift (gripping 2x5.5 lbs plates, mounted as above)

        ○ 5x @33 lbs

        ○ 3x @44 lbs

        ○ 2x @55 lbs

        ○ 1x @66 lbs

    • 2A Lift (gripping 4x5.5 lbs plates, also on the one egde of the barbell)

        ○ 5x @44 lbs

        ○ 3x @55 lbs

        ○ 2x @66 lbs

        ○ 1/2 @77 lbs

    • OA Biceps Curl, 5/2 @3x5.5 lbs plates

    • Farmer's Carry, 100m x2 @2x22lbs bumper plates

 

ABS

    • HLR, 7/2

--------------------------------------------------

 

 

[John Knowlton]

awesome workout today