Mike_Training_Log

[mike_el44]

9/5/24

SESSION 1
TIME: 1113 LT
DURATION: 50 minutes
Bodyweight
Warm-up
2 Supersets

• 5 Pull-ups
• 5 Dips

Main

• 1/7 Muscle-ups

The first attempt failed. The second was successful, and so following 6 singles. It was my first MU ever.

12 Supersets

• 5 Pull-ups
• 5 Dips

2 Rounds

• 1,2,3,4,5 Chin-up Ladders
• 15 Dips

Wrapped up with

• Running, 20 min in Z1-Z2

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[mike_el44]

9/6/24

SESSION 1
TIME: 953 LT
DURATION: 43 minutes
GREEN PROTOCOL/CAPACITY
(as Base Building)
Week 3, Day 5
Strength

BENCH PRESS
warm-up sets

• 5 @100 (45 kg) lbs # 50%
• 5 @121 (55 kg) lbs # 60%

main sets

• 5/5 @176 lbs (80 kg) # 90%

BACK SQUAT
warm-up sets

• 5 @100 lbs (40 kg) # 40%
• 5 @132 lbs (60 kg) # 60%

main sets

• 5/5 @198 lbs (90 kg) # 90%

DEADLIFT
warm-up sets

• 5 @155 lbs (80 kg) # 41%
• 5 @195 lbs (100 kg) # 54%

main sets

• 5 @330 lbs (150 kg) # 88%

NOTES
RI 2 minutes
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SESSION 2
TIME: 1038 LT
DURATION: 49 minutes
Bodyweight
Warm-up
2 Super Ladder

• 1,2,3,4,5 Pull-ups
• 5/2 Dips

Main
3 Rounds

• 1,2,3,4 @11lbs (5kg) Pull-up Ladder
• 5/2 @11lbs (5kg) Dips

2 Rounds

• 1,2,3,4 @22lbs (10kg) Chin-up Ladder
• 5/2 @22lbs (10kg) Dips

3 Supersets

• 8 Pull-ups
• 8 Dips

5 Supersets

• 3 Power Pull-ups
• 3 Dips

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[mike_el44]

9/7/24

SESSION 1
TIME: 1055 LT
DURATION: 41 minutes
BODYWEIGHT
10 Rds

• 5 Pull-ups
• 5 Dips
• 5 Chin-ups
• 5 Dips

5 Rds

• 6 Pull-ups
• 6 Dips
• 6 Chin-ups
• 6 Dips

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[mike_el44]

9/8/24

SESSION 1
TIME: 1239 LT
DURATION: 64 minutes
BODYWEIGHT
Performed in the following order

• 10 Pull-ups + 10 Dips
• 10 Pull-ups + 10 Dips
• 1,2,3,4 Pull-up Ladder + 10 Dips
• 4x (5 Pull-ups + 5 Dips)
• 2x (1,2,3,4 Pull-up Ladders + 10 Dips)
• 3x (2 @24kg Pull-up + 10 Dips)
• 1x (1 @40kg Chin-up + 10 Dips)
• 2x (2 @32kg Chin-up + 10 Dips)
• 5x 3 Power Pull-ups
• 4 Pull-ups

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[mike_el44]

9/9/24

SESSION 1
TIME: 1022 LT
DURATION: 55 minutes
GREEN PROTOCOL/CAPACITY
(as Base Building)
Week 4, Day 1
Strength

BENCH PRESS
warm-up sets

• 10 @110 (50 kg) lbs # 55%
• 10 @132 (60 kg) lbs # 66%

main sets

• 5/5 @160lbs (72.5kg) # 80%

Additional
3 Supersets

• 15 @132lbs
• 10 Dips

BACK SQUAT
warm-up sets

• 10 @100 lbs (40 kg) # 53%
• 10 @132 lbs (70 kg) # 60%

main sets

• 5/5 @160lbs (72.5kg) # 72.5%

DEADLIFT
warm-up sets

• 5 @198 lbs (90 kg) # 41%
• 5 @220 lbs (100 kg) # 59%

main sets

• 5 @286 lbs (130kg) # 76%

NOTES
RI 2-3 minutes
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[mike_el44]

9/9/24 - Update

SESSION 2
TIME: 1354LT
DURATION: 30 minutes
BODYWEIGHT
4 Rds

• 1,2,3,4,5 Pull-ups
• 6 Chin-ups
• 10+ Dips*

* 10, 12, 15, 15 reps in sets, accordingly

4 Supersets

• 4 Pull-ups
• 5 Dips

Wrapped up with

• 5/3 HLR

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[mike_el44]

9/10/24

SESSION 1
TIME: 1324 LT
DURATION: 35 minutes
BODYWEIGHT
3 Rds

• 1,2,3,4,5,6 Pull-ups
• 7 Chin-ups
• 10/2 Dips

4 Supersets

• 5 Pull-ups
• 10 Dips

Wrapped up with

• 7/3 HLR

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[mike_el44]

9/11/24

SESSION 1
TIME: 525 LT
DURATION: 10 minutes
BODYWEIGHT
10 Supersets, OTM

• 4 Pull-ups
• 4 Dips

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SESSION 2
TIME: 1051 LT
DURATION: 40 minutes
GREEN PROTOCOL/CAPACITY
(as Base Building)
Week 4, Day 3
Strength

BENCH PRESS
warm-up sets

• 10/2 @110 (50 kg) lbs # 55%

main sets

• 5/5 @160lbs (70kg) # 77%

BACK SQUAT
warm-up sets

• 10/2 @110 lbs (50 kg) # 50%

main sets

• 5/5 @165lbs (75kg) # 75%

DEADLIFT
warm-up sets

• 5/2 @220 lbs (100 kg) # 58%

main sets

• 5 @286 lbs (130kg) # 76%

NOTES
RI 2-3 minutes
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SESSION 3
TIME: 1136 LT
DURATION: 24 minutes
BODYWEIGHT
3 Rds

• 1,2,3,4 Pull-ups
• 5 Chin-ups
• 15 Dips
• 5@2x60lbs (2x27.5 kg) # 61%

3 Supersets

• 5 Pull-ups/ 5 Chin-ups in the last set
• 5 Dips
• 5@2x60lbs (2x27.5 kg) # 61%

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[mike_el44]

9/12/24

SESSION 1
TIME: 954 LT
DURATION: 65 minutes
BODYWEIGHT
13 Rounds

• 1,2,3,4 Pull-ups
• 5 Chin-ups
• 8 Dips
• 8 @66 lbs (30 kg)

Additional

• 5/1 Muscle-ups

NOTE
A total of 65 Chin-ups, 130 Pull-ups, 104 Dips, 5 Muscle-ups, 104 Barbell Presses (6 864 lbs. lifted)
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[mike_el44]

9/13/24

SESSION 1
TIME: 1008 LT
DURATION: 31 minutes
TB OPERATOR
Week 4, Day 5

BENCH PRESS
warm-up sets

• 10 @110 (50 kg) lbs # 55%

main sets

• 5/5 @160lbs (70kg) # 77%

BACK SQUAT
warm-up sets

• 10 @110 lbs (50 kg) # 50%

main sets

• 5/5 @165lbs (75kg) # 75%

DEADLIFT
warm-up sets

• 5 @220 lbs (100 kg) # 58%

main sets

• 5 @286 lbs (130kg) # 76%

NOTES
RI 2 minutes
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SESSION 2
TIME: 1043 LT
DURATION: 47 minutes
BODYWEIGHT
13 Rds

• 1,2,3 @22 lbs. Pull-ups
• 4 @22 lbs. Dips
• 4 @22 lbs. Chin-ups
• 4 @22 lbs. Dips

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