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Michael A. Jones 01-16-2019 01:48 PM

Re: Mike's Mad Log

Strength Sets
Push Press
6x3 90%

Auxiliary Work
Half Kneeling Landmine Press
2x10, 45#
2x6, 55#
2x2, 60#

Standing Lateral Raises
3x10, 5#

Incline Rear Delt Flyes [url][/url] (WSF)
3x10, 5#

KB Pendlay Rows
4x20, 50#

5 Rounds
20 Double Unders
10 Push Press, 30#
5 Neutral Grip L Pull Ups [url][/url] (WSF)


Strength Sets
4x4 85%

Hypertrophy Sets
4x4 80%plus

Athlean X Physioball
AthleanX Band Pull Aparts

Michael A. Jones 01-18-2019 10:03 AM

Re: Mike's Mad Log

[B]Weightlifting[/B] :weight_l:

Strength Sets
5x4 82%

I chose a wider stance than usual and it seemed to work out pretty well. I felt that my feet were in a more stable position.

5 Modified MUs [url][/url] (WSF)
15 KBS, 53#
10 cal AD
5 Sandbag Get Ups, 50#


The muscle up scale was right on point. I didn't use my legs throughout the workout and the transitions were solid.

AthleanX Band Pull Aparts


[B]Recovery and Mobility[/B]
Athlean X Physioball
AthleanX Band Pull Aparts
Movement Lab Drills

Michael A. Jones 01-19-2019 08:44 PM

Re: Mike's Mad Log

For Time

Goblet Squat 80-64-50-32-16-8

KBS 60-42-30-16-8-4

Single Unders 100-90-80-70-60-50

KB High Pulls 30-26-22-18-14-10

Completed in 19:50 with 52# bell.

[B]Weightlifting[/B] :weight_l:
Bench Press
Hypertrophy Sets
6x4 78%

Hammer Curls 5 second eccentric
3x10 30#

Inclined Bench Curls
2x10 30#

3x15 40,50,60#

Inclined Bench Kickbacks [url][/url] (WSF)
2x15 30#

Michael A. Jones 01-22-2019 08:40 PM

Re: Mike's Mad Log

[B]Endurance[/B] :run:

I really have to buckle down and put in some miles prior to my March half marathon....
8 miles seemed about right :cool:

I managed a good pace but had to slow at mile four due to shin pain. I stppoed at miles four, and six to stretch.

Finished in 1:13:10.


[B]REST DAY[/B]:snore:


[B]Weightlifting[/B] :weight_l:
Box Squats
Hypertrophy Sets
4x12 60%

[B]Hurricane Circuit[/B]
20 seconds on the Airdyne prior to each round; 3 rounds each

6 Box Jumps, 24"
10 AbMat Sit Ups

6 Ball Slams, 40#
10 Push Ups

6 Pull Ups
10 KBS, 80#

6 Squat Cleans, 30#
10 KTE

Michael A. Jones 01-23-2019 09:17 PM

Re: Mike's Mad Log


I followed this video for shoulder work. [url][/url] (WSF)

Seated Shoulder Press, 30#

Side Lateral Raises, 12#

Rear Flyes, 15#

Shrug with High Pull, 30#

Arnold Press, 15#

Dusted off the heavy bag and did three 2 Minute rounds.


Push Ups
Toes-to-Bell [url][/url] (WSF)


Run 400 m
21 Taters
Run 400 m
21 Squat Thrust High Pull [url][/url] (WSF)
Run 400 m
21 Alternating Gorilla Rows, left and right [url][/url] (WSF)


24 Single Leg Deadlifts
24 KB Press
24 Sit Ups

Finished in 26:00 with 50# bell.

Michael A. Jones 01-25-2019 03:37 PM

Re: Mike's Mad Log

Power Sets
5x5 55%

I mainly focused on speed under the bar and "fast elbows", so I went with a light load.

1-10, 20-1, 1-10

Squat Jump Over Dumbell
Alternating Snatch, 45#
Sit Throughs, left and right

Once you work down to only Snatches, you are to complete sets unbroken from 10 to 1.

Completed in 25:35.


[B]Mobility and Reset[/B]
SmashweRx Shoulder Impingement [url][/url])

Precision Movement Shoulder Rebah [url][/url] (WSF)

Michael A. Jones 01-26-2019 06:28 PM

Re: Mike's Mad Log

EOMOM in 35 Minutes
1 Minute Max High Pull, 45#
1 Minute Rest
1 Minute Max Goblet Lunge
1 Minute Rest
1 Minute Max Sit Ups
1 Minute Rest
1 Minute Max C&P
1 Minute Rest
1 Minute Max Plank
1 Minute Rest
1 Minute Max Push Ups
1 Minute Rest

Initial round: 30, 50, 58, 20, max time, 40
Second round: 40, 52, 58, 20, max time, 50
Final round: 45, 54, 60, 24, max time, 55

Power Sets Plus
5x10 55%plus

Added extra reps to my deadlift session with a deficit. [url][/url] (WSF)

[B]Mobility and Reset[/B]
Athlean X Physioball
AthleanX Band Pull Aparts
SmashweRx Shoulder Impingement
SmashweRx Rotator Cuff Bulletproof System [url][/url] (WSF)
Precision Movement Shoulder Rebah x3 throughout the day

Michael A. Jones 01-27-2019 07:44 PM

Re: Mike's Mad Log


My daughters, a friend and I participated in a workout sponsored by Spartan Race. It was pretty cool and free!!

Warm up was about 30 minutes and workout was an hour.


I so planned for a long run to get some mileage, and work form but I was fatigued from bootcamp.

I still got a quality run in but only managed 2.6 miles. :cool:

Michael A. Jones 01-28-2019 09:36 PM

Re: Mike's Mad Log


Michael A. Jones 01-31-2019 07:32 AM

Re: Mike's Mad Log

Power Sets
5x5 55%plus

Accessory Work
Bulgarian Split Squats
3x5, left and right, 90#

PB Hamstring Curls :evilsmile

PB Glute Lifts [url][/url]

25 minutes of interval training



My goal was to work on speed and transition. I think it was a really good session and I learn a lot about bar positioning.

The best part was I was close to my 1RM on the final set ;):pepper:

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