Mike_Training_Log

[mike_el44]

1/14/25

SESSION 1
TIME: 808 LT
DURATION: 55 minutes
POWERLIFTING, WEIGHTLIFTING, CALISTHENICS
I
Warm-up

• 3' CrossBike Assault
• 3 sets: 10" Adv. Tuck FL + 10 x empty bar Press

Main
PRESS

• 5 x 30 kg
• 5 x 40 kg
• 5/5 x 55 kg*

* between sets of Press 10x GHD Sit-ups for a total of 3 sets

One-Arm Bent Row**

• 10 x 24 kg
• 8 x 28 kg
• 5 x 32 kg

** between sets 6 x HLR for a total of 3 sets

DUMBBELLS***
superset

• 5 x 10 kg in each arm, alt. front raises
• 5 x 10 kg in each arm lateral raises

*** between sets 8x Windshield Wipers for a total of 3 sets

RI 2-5 minutes
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[mike_el44]

1/15/25

SESSION 1
TIME: 617 LT
DURATION: 54 minutes
TB OPERATOR
Intensity 90%

Warm-up

• 3' C2 Rowing

Main
Back Squat
warm-up sets

• 10 @empty bar
• 5 @50 kg
• 3 @80 kg
• 3 @100 kg

work sets

• 3/3 @115 kg

Bench Press
warm-up sets

• 20 @empty bar
• 5 @50 kg
• 3 @80 kg
• 3 @90 kg

work sets

• 3/3 @105 kg

Barbell Bentover Row

• 8 @60, 5/2 @80

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[mike_el44]

1/16/25

SESSION 1
TIME: 752 LT
DURATION: 55 minutes
POWERLIFTING, WEIGHTLIFTING, CALISTHENICS

Warm-up

• 3' C2 Rowing
• Scapula Retraction, Scapula Pull, empty bar Barbell OHP

Main
PRESS

• 10 x 30 kg
• 8/5 x 45 kg*

* between sets of Press 10x GHD Sit-ups for a total of 3 sets

DUMBBELLS**

• 10 x 2x10 kg, 5/2 x 2x15 kg, Alt. Front Raises**
• 10/2 x 2x10 kg, Dumbbell Lateral Raises

*** between sets 3 Dragon Flag for a total of 2 sets

Weighted Pull-up

• 5 x 10, 6/2 x 10

Weighted Chin-up

• 6/3 x 10

Wrapped up with
Running

• Distance, 7 km
• Avg Pace, 6:52 /km

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[mike_el44]

1/17/25

SESSION 1
TIME: 800 LT
DURATION: 77 minutes
TB OPERATOR
Intensity 90%

Warm-up

• 3' CrossBike

Main
BACK SQUAT
warm-up sets

• 10 x empty bar, 5 x 50 kg, 3 x 80 kg, 3 x 100 kg

work sets

• 3/3 x 115 kg

BENCH PRESS
warm-up sets

• 20 x empty bar, 10 x 50 kg, 3 x 80 kg, 3 x 90 kg

work sets

• 3/3 x 105 kg

DEADLIFT
warm-up sets

• 5 x 100 kg, 5 x 120 kg, 3 x 140 kg

work sets

• 3/3 x 165 kg

DUMBBELL BENCH PRESS

• 15/3 x 2x27.5 kg

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SESSION 2
TIME: 940 LT
DURATION: 30 minutes
RUNNING

• Distance, 4,35 km
• Avg Pace, 6:54 /km

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[mike_el44]

1/20/25

SESSION 1
TIME: 755 LT
DURATION: 50 minutes
TB OPERATOR
Intensity 75%

Warm-up

• 3' C2 Rowing

Main
BACK SQUAT
warm-up sets

• 10 @ empty bar, 5 @50 kg, 5 @80 kg

work sets

• 5/5 @100 kg

BENCH PRESS
warm-up sets

• 20 @ empty bar, 10 @40 kg, 5 @60 kg

work sets

• 5/5 @85 kg

BENT-OVER ROW
work sets

• 5/3 @60, 90, 90

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[mike_el44]

1/21/25

SESSION 1
TIME: 803 LT
DURATION: 60 minutes
POWERLIFTING, WEIGHTLIFTING, CALISTHENICS

Warm-up

• 3' CrosssBike
• Scapula Retraction, Scapula Pull, empty bar Barbell OHP
• Adv Tuck FL L

Main
WEIGHTED PULL-UP

• 5/5 @27.5 lbs.

PRESS
warm-up sets

• 5 @66 5 @88 lbs.

work sets

• 5/5 @110* lbs.

* between sets of Press 5x GHD Sit-ups for a total of 5 sets

CHIN-UP

• 12/2

Wrapped up with
Battle Ropes

• 30/3 Alt Waves

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[mike_el44]

1/22/25

SESSION 1
TIME: 756 LT
DURATION: 65 minutes
TB OPERATOR
Intensity 75%

Warm-up

• 3' C2 Rowing
• Scapula Retraction, 2x 3x10"
• Scapula Pull, 2x10

Main
BACK SQUAT
warm-up sets

• 10 @ empty bar, 5 @110, 5 @176 lbs.

work sets

• 5/5 @220 lbs.

BENCH PRESS
warm-up sets

• 20 @ empty bar, 10 @88, 5 @132

work sets

• 5/5 @187 lbs.

KETTLEBELL SWING

• 10/5 @70, Two-Arm

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[mike_el44]

1/23/25

SESSION 1
TIME: 810 LT
DURATION: 55 minutes
POWERLIFTING, WEIGHTLIFTING, CALISTHENICS

Warm-up

• 3' CrosssBike
• Scapula Retraction, Scapula Pull, empty bar Barbell OHP

Main
WEIGHTED PULL-UP

• 5/5 @33 lbs.

PRESS

• 5/5 @100* lbs.

* between sets of Press 5x GHD Sit-ups for a total of 4 sets

CHIN-UP

• 13/2

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[mike_el44]

1/24/25

SESSION 1
TIME: 546 LT
DURATION: 75 minutes
TB OPERATOR
Intensity 75%

Warm-up

• 3' C2 Rowing

Main
BACK SQUAT
warm-up sets

• 10 @ empty bar, 5 @110, 5 @176 lbs.

work sets

• 5/5 @220 lbs.

BENCH PRESS
warm-up sets

• 20 @ empty bar, 10 @90, 5 @130

work sets

• 5/5 @190 lbs.

DEADLIFT

• warm-up sets
  • 5 @220, 5 @265
• work sets
  • 5/5 @310 lbs.

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