Alpha, I was wondering if my little brother could come train as well. He happens to have the same spring break as I do.
How have I not thought of that?
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@Roran Absolutely man, that would be no problem at all!
@dagill2 It is the best shake you will ever have brother!
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“People are always blaming their circumstances for what they are. I don’t believe in circumstances. The people who get on in this world are the people who get up and look for the circumstances they want, and if they can’t find them, make them.” --George Bernard Shaw
MONDAY, 29FEBRUARY2016 - Work For Today
CONDITIONING - 20, 15, 10, 5 Reps of
Burpees
Plate Touches
Kettlebell Swings
STRONGMAN - Keg Carries
300lb Keg x 100 Feet for 4 Rounds
STRENGTH - Did some Bulgarian Split squats. Worked up to a couple of sets at 225 and called it a day.
NOTES:
- I am kind of doing a Reload right now. I’ve been running it hard for a while now…Probably a little bit too long. I am beat up, so i am taking a step back and just hitting a lot of conditioning and things like that this week.
Here is the training video from My 640 Axle Deadlift PR. Check it out if you feel so moved. Thank you to all of you who have subscribed to me in the past, I really appreciate it!
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Don’t stress it, just a minor mistake.
BTW tried the coffee and shake today. Half coffee/half milk to be honest. Tasted pretty OK for someone who doesn’t like coffee.
Looking strong on the axle deadlifts. Like the technique pointers on the videos.
Really been focusing on the bracing during squats and just equalled my 3 rep max, only 3 sessions back from a back injury. My position at the bottom looks a whole lot better.
Crazy Axle dead Alpha. I’m about to pull the trigger on the Ironmind Axle so that I at least have something pretty for my millions of reps of axle deads, but hopefully it’ll see some numbers closer to yours in the future.
Had a question regarding your diet you posted. For meal 2, do you concern yourself with nitrates or preservatives in breakfast meats? I’m a big fan of them myself, but started limited my consumption some. Didn’t know if you went with organic sources or anything like that, or if it wasn’t anything you concerned yourself with.
I’m like you, in that I prefer a lower carb diet to train off of. Nice to see it not being too crazy. I know Jon Anderson of Deep Water fame was big into it too.
Keep kicking ass.
“You see things; you say, ‘Why?’ But I dream things that never were; and I say 'Why not?” —George Bernard Shaw,
“The reasonable man adapts himself to the world: the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.” —George Bernard Shaw
WEDNESDAY, 02MARCH2016 - Work For Today
CONDITIONING - CONDITIONING - 4 Rounds
:30 Seconds Keg Clean & Press
:30 Seconds Double Unders
:30 Seconds Man Makers
:30 Seconds Rest
STRONGMAN - Last Man Standing Log Viper Press Competition
8 Wide Grip Pull-Ups
:90 Second Plank Between Attempts
155, 205, 225, 245, 280 (PR), 290x nope
VOLUME - Log Viper Preses @225 3 reps at The top of every minute.
NOTES:
Yep- This is how I De-Load…With Viper press PRs. I am not a very good moderation guy…
https://www.instagram.com/p/BCduWboJHWl/?taken-by=neversate
Alpha dude!! Just swingin’ in to say howdy! Great job with the prs you’ve had " here and there" lol. Also im really enjoying the vids dude keep it up, you seem way more relaxed, confident and yourself. And Ive got my fingers crossed on you joining the elitefts team!
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Your posts continually impress. You’re really blessed with great strength.
@Panopticum I’m glad it wasn’t too bad for your brother!
@Ironwarrior25 Man that is great news, coming back fast! Learning to breathe and brace correctly has been the absolute number 1 thing that has changed my lifting for the better. I was trying to explain to someone yesterday actually that, If i could just take control over your body for one set and show you what I really mean by breathing correctly and bracing the way I do, then they would gain 50lbs on their squat immediately. It is seriously THAT drastic of a result. I am really glad you are getting right back after it brother. Stay super focused during your lifts and always cut it a rep short if you are compromising your form. The point at which you are at after injury is a really dicey time. Stay focused and breathe/brace correctly and you will be 100% in no time at all.
@T3hPwnisher Firstly, thank you so much for the kind words! I have no doubt that you will be exceeding my numbers before too long.
As far as breakfast meats…I buy most of my meat from a local farm or from friends who hunt deer and make their own sausage from what they kill, so I am less worried about it than I probably should be. That said, I feel like you can find evidence that anything and everything is both good and bad for you. It is so hard to weed through everything that gets put out today. It is a concern, yes, but honestly, i try to stick my head in the sand and not think about that too much.
And I am glad to see that you perform better on a low carb diet as well. I really think the face of strongman and powerlifting needs to change from the huge bloated guys with beards who can’t move around, to guys who look well conditioned and dangerous. Guys like yourself are helping that become a reality and I really appreciate that.
@FarmerOwen Man i really appreciate all that you said there and for you stopping in! I am definitely getting more comfortable with the videos…I find it to be a very challenging thing, yet fun to do. i think I am going to keep it up as long as people keep watching them. Thanks for what you said man!
@biker Thanks brother! But I have to admit, I like to believe that i was blessed more with a mindset to constantly improve and with a hardheadedness that helped me build enough discipline over 20 years to stick with this one thing. Like I have told people before. I don’t think I was genetically born much different than anyone else…I have just been doing this longer than most. If my mind enjoyed practicing the guitar as much as I like lifting, then I am sure after 20 years I would be pretty good at that as well. I just go in and do what i love everyday. So far it seems to be working. But i DO feel very blessed and i appreciate you saying what you did.
Appreciate the response Alpha. I like the locally made meats when I can get them. My wife’s family is big into hunting, so we occasionally get a pretty good score that way. It feels “healthier” that way too. Thanks for the kind words, excited to see your next session.
@T3hPwnisher You are doing awesome man, just giving credit where it is due.
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This is the training video from the Viper presses the other day. Take a look if you are interested.
2 Likes
“I hope that in this year to come, you make mistakes. Because if you are making mistakes…you’re Doing Something.” --Neil Gaiman
“I learned this, at least, by my experiment: that if one advances confidently in the direction of his dreams, and endeavors to live the life which he has imagined, he will meet with a success unexpected in common hours.” --Henry David Thoreau
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FRIDAY, 04MARCH2016 - Work For Today
Wave 2/Week 4/Day 5
STRONGMAN - At the Top of Every Minute For 10 Minutes
100 Foot Yoke Walk @ 720 lbs
SPEED - Dynamic Effort Lower - At the Top of Every :30 Seconds for ??? Completed
1 Squat. I started the weight at 135. Then added 5’ and did another. then added 10’s and did another. Then added both 10’s and 5’s and did another. Then added 25’s and did another. I continued to make small jumps like this for quite some time until I worked all the way up to 515lbs. i was a sweaty mess by then end.
NOTES:
- The entire reasoning behind the squats was to work on my set-up and routine. Weight didn’t really matter other than giving me a frame of reference for where I was at. Really good workout and one that i would recommend everyone tries out sometime.
Hey man, not to be a jerk, but how explosive are you? Since you don’t seem to do shitloads of jumps, Olympic stuff, throws so it’s hard to guess. Do you feel explosiveness helps with strongman events? How do you train for explosiveness, if you do it?
Tell us, Broda!
@Panopticum Well, Not to be a jerk…But I think your question of “How explosive are you” is about as measurable as “How nice are you?” So I don’t really have an answer for you. If you cannot see the explosiveness it takes to do a viper press with a 280lb log or snatch a 200lb keg in one motion for tons of reps or how fast i move when I perform my conditioning then I am not sure what i am going to say that will give you more insight.
In my videos you have seen me do jump training in accordance with my dynamic effort work. You have seen me do Keg throws, you have seen more than enough cleans with barbells, axles and logs. You see how I perform my warm-ups and my bar speed. Explosiveness is always key. That is why you should have the same intention with 135 as you do with 700lbs. I always strive to move light things like they are heavy and heavy things like they are light. The only thing that changes is the bar speed and that is due to weight.
Explosiveness, especially in the hips is where all of strongman is performed. If you cannot be explosive, you will never be very good at it. So, yes, I think it helps out a lot. And I may not be doing tons of broad jumps or traditional plyo stuff but that is because of training economy. I have 2 days a week that are solely dedicated to Dynamic Effort or speed work. And by definition that is SPECIFICALLY training explosiveness. That is why i use bands for the accommodating resistance. You are not grinding out on bands. You are creating enough force at the beginning of the movement that it drives you through the resistance as it applies to the bar.
If you look at a regular training week for me, I perform,
5-8 Conditioning sessions a week
5-8 Strongman Sessions a Week
2-3 Maximum Effort Strength sessions a week
2 Dynamic Effort Sessions a week.
In order to keep up that pace and continue to progress, my diet needs to be spot on as well as my sleep. You add in running my own gym, making videos, coaching classes, individual coaching, online coaching, balancing my personal life and keeping up on all of this social networking stuff, there isn’t a ton of time to fit in Olympic Lifting or traditional Plyo Stuff. I train for explosiveness virtually every session. It astounds me that none of this occurred to you.
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Okay that viper press was just silly. There is no shortage in explosiveness in this log! So impressed.
My wife just got the days off next week so I will definitely be there Saturday. Really looking forward to it, and I really appreciate you letting me come up and the environment you’ve created.
Also I’ve really been enjoying the videos. I’ve learned something new on most of them and on the others been reminded of important things I shouldn’t forget.
followed on Instagram! I totally forgot about this training log section of the forums 
It is nice to see you still here Alpha.
Man, how stupid was I!? I got stuck up in Olympic lifting and Plyos far too much. But cleaning logs of course needs snap. I looked up a bunch of vids and now see the throws and dynamic work in a whole different light. I also noticed in the valentines episode how the jumps sometimes get in there.
Thanks to take the time to answer my quite silly question. Never had any intent on calling you slow, I was blind of something in bright daylight.
You would make the perfect face of any supplement company. Especially Biotest, since everyone knows you over here, not to mention you’re very honorable and respectful in your business dealings and communication. If I were you, I’d holdout till the right one comes, because you’re worth far more than free supplements. Everyone just doesn’t know you yet, but they will.
It’s Biotest’s loss if they don’t grab you before someone else does. I spend $200/ month with Biotest right now and have been looking at other options that would make my $ go much farther. I also agree their products and quality is top notch, but I as a consumer, have to take a look from time to time to make sure it’s still the best bang for my buck. With how much you contribute to this community, if Biotest put their chips on you via sponsorship, it would probably close the door on me looking elsewhere, and many others for that matter.
I actually disagree with you, I think it’s a bad business decision on their part. There’s not one person in this community that doesn’t respect you, and have the opportunity to learn from you. You’re the only candidate here, point blank, so what’s the hold up? Probably a bit of arrogance on Biotest’s part?
I don’t know, but I’ll tell it like I see it. And that’s it.
Thanks for all you do.
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