Alpha V

Training Training Logs
242

@strongmanvinny2 Thanks brother, I really appreciate you saying that!

@Roran That is great news man, I am really looking forward to seeing you come train again! And thanks for the kind words about the videos!

@PB_Andy Thanks brother and it is great to hear from you again! And yep, still at it!

@Panopticum No worries at all brother, no harm at all!

@IronOne Man, that was a really nice reply! I couldn’t say what Biotest’s hold out is, but they are the people with the product and money, so it will always be their call. That is ok though, they give us all this awesome free forum and numerous free article each week. That is a lot in and of itself.

I really appreciate what you wrote man, it means a lot!

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“The brick walls are there for a reason. The brick walls are not there to keep us out. The brick walls are there to give us a chance to show how badly we want something. Because the brick walls are there to stop the people who don’t want it badly enough. They’re there to stop the other people.” —Randy Pausch

MONDAY, 07MARCH2016 - Work For Today
Wave 2/Week 5/Day 1

CONDITIONING - In Front of a Running Clock
3 Minutes Max Reps Burpee Broad Jumps
3 Minutes Max Reps Hollow Rocks
2 Minutes Max Reps Burpee Broad Jumps
2 Minutes Max Reps Hollow Rocks
1 Minute Max Reps Burpee Broad Jumps
1 Minute Max Reps Hollow Rocks

STRENGTH - Banded Deadlifts
135lbs + 270lbs of Band Tension
185lbs + 270lbs of Band Tension
225lbs + 270lbs of Band Tension
275lbs + 270lbs of Band Tension
315lbs + 270lbs of Band Tension
365lbs + 270lbs of Band Tension
405lbs + 270lbs of Band Tension
455lbs + 270lbs of Band Tension
500lbs + 270lbs of Band Tension

Then dropped the weight to 365 + 270lbs of band tension and pulled one deadlift @ the top of every :30 Seconds for 10 Minutes

NOTES:

  • I am still in de-load mode right now. Just giving my body more time to heal up. I think I am going to run the cube method for the next 8-10 weeks then jump back onto conjugate.

  • For those of you interested, I uploaded the supplement review video to my youtube channel. Check it out if you are interested, but I’m not going to link it here out of respect for the people here at T-Nat and Biotest.

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Oke, you train explosiveness big time. 5 minutes of max reps broad jumps. Point made hahahah

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Holding 500 with 270 band tension.Dafuk I just read

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I like to think one day my deloads will look like that.

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This was a deload too?

:astonished:

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@Panopticum Hahaha thanks brother!

@stronkfak Yep, this is my deload week. Sometimes they go better than others…thanks for checking in!

@dagill2 You will man, no doubt in my mind brother, I’ve just been at this longer…

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“All I want to tell young people is that you’re not going to be anything in life unless you learn to commit to a goal. You have to reach deep within yourself to see if you are willing to make the sacrifices.” --Louis Zamperini

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TUESDAY, 08MARCH2016 - Work For Today
Wave 2/Week 5/Day 2

CONDITIONING
1 Tire Flip
SledgeHammer Swings for the Reminder of the Minute.
2 Tire Flips
Sledgehammer swings for the remainder of the minute.
3 Tire Flips
Sledgehammer swings for the remainder of the minute.
****Continue to add reps for the entirety of the 10 minutes.

STRONGMAN - At the Top of Every Minute for 10 Minutes
150 Foot Sandbag Carry @ 240lbs

STRONGMAN - Zercher Yoke Carry
5 -50 Foot Carries, worked up to a reasonably easy 600 and called it a day.

NOTES:

  • It was a decent day, short but poignant. I am really to get back to regular training soon.
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You are an absolute monster haha

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@kckfl349 Thanks brother, I appreciate that!

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“The two most important days in your life are the day you are born and the day you find out why.” — Mark Twain

WEDNESDAY, 09MARCH2016 - Work For Today
Wave 2/Week 5/Day 3

CONDITIONING - Get as Far As You Can in 12 Minutes
1 Squat Clean (Bodyweight on the Bar)
1 Bodyweight Man Maker Lateral Jump
2 Squat Cleans (Bodyweight on the Bar)
2 Bodyweight Man Makers Lateral Jump
3 Squat Cleans (Bodyweight on the Bar)
3 Bodyweight Man Makers Lateral Jump
***Continue to add reps each round and get as far as you can in 12 Minutes

STRONGMAN - KEG PARTY
Keg Throws x a Lot. Some of my throws are probably clearing somewhere around 30 feet. I added some footage at the beginning of my latests training video.

Keg Carries @ 270lbs. A bunch of runs at 100 Feet for speed

Keg Clean and Press…A bunch of these also

Keg over bar…Quite a few of these.

NOTES:

  • I was just getting in there and playing around. The weather was beautiful in Maryland so i was just enjoying it while messing around with he kegs to get some shots for the latest video.

  • So if you have ever wanted to try getting into some keg training, I made this video that tells you how to acquire these mystical things as well as how to fill them. Plus it has a pretty cool montage that opens the video. I tried out some new cuts in the editing, hopefully you guys like them and find them informative.

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Cool piece on the kegs! No idea how to legally get one yet haha.

Did you ever hear from the idea of double progression? It worked for me, maybe an idea for your next training block?
The idea is: you pick a exercise, you pick a number of sets and reps as goal (like 5x5), take a weight that is too lofty for that goal for now (maybe 7RM or 8RM), and try to hit that goal over a few weeks. Maybe 5,5,4,3,3 on week 1, 5,5,5,4,3 on week 2, etc.

Keep up the work

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You can buy them directly from beveragefactory . com. That’s how I got my very first one. Cost like $120, but that’s as legal as you’re gonna get.

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I’m 18 years old, 6’7, 260 pounds, played 4 years of high school football, pretty strong with the barbell. Something I’m seriously considering right now is joining the Navy with a SEAL contract. In order to do that, I need to get a lot better at running and calisthenics. My goals are:
100 pushups
100 situps
20 pullups
4 miles in under 30 minutes
Drop down to like 210-220

Do you have any kind of advice or a program to follow to reach those goals? Would the Warrior Athlete workouts on your site get me there? I love killing it in the gym but I really don’t know how to train for this. Specifics would be helpful beyond just “do pushups” (every day?, how many sets?, to failure? etc.). I’d really appreciate if you could help me out with this.

Thank you

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Saw that you were doing a mock competition tomorrow. Are you using the actual comp weights and am I still free to come. I’d really hate to get in the way of people who are actually competing.

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I’m a soldier who prepared for pretty much the same goals beforehand, just do the BW work first and then your strength stuff.
I got some advices in the past from Alpha and have done it like that:
X rounds of- Pull-up, push-up, Sit-up, Running
The total reps should be at least the goal number of reps/time per exercise and slowly add sets and reps and run faster/longer. I’ve found that adding sets doesn’t hurt my performance and technique. Start with an easy controlled number of reps per exercise.

After that I’d do my strength stuff, it’ll take you a week or two to get used to the BW work and then you’ll progress on your strength stuff too.

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@Panopticum Thanks brother, I really appreciate you saying that! And I’ve actually never heard of that before. It sounds interesting but looks a lot like basic lateral progression, but with reps instead of weight. I’ll look more into it and definitely let you know my thoughts. Thanks for bringing it to my attention brother!

@T3hPwnisher Yep, that is also 100% an option. Thanks for bringing that up…I probably should have covered that in the video!

@desertfox999000 Well man, Regev did a good job of saying pretty much what I would. I think prepping for something like BUDS you should focus more on bodyweight stuff, Interval runs and SWIMMING! If you drop your bodyweight, it will definitely help you out. 260 is a lot of weight to be carrying while running back and fourth to chow a few times a day on top of getting smoked constantly. The warrior athlete program would probably be better utilized once you have gotten through Your training. Strength will help you, no doubt about that, but the extra bodyweight will be a nail in the coffin. Not saying that you mentally couldn’t hang, but the abuse on your knees and back are more likely to cause an injury than help you.

As far as upping your Bodyweight numbers…I have found the most success is strengthening the actual muscle used rather than doing the exercises itself. There is definitely something to be said about the “grease the grove” technique. Especially with pull-Ups. But personally, I have always found that if I increase my bench numbers and weighted pull-up numbers then my push-ups and bw pull-ups increase. Also dropping bodyweight can go a REALLY long way in these two categories. Think about doing weighted pull-ups with 35 extra pounds around your waist. They are much harder than if you lost that 35lbs. Same goes for your run times. They will magically increase as your body fat decreases simply because it takes less energy and oxygen per stride. For sit-ups, I think strengthening your hip flexors will go a long way as they usually quit before your abs do. I like barbell walking lunges for this.

If i were in your position, i would hit 12-15 Minutes of hard WEIGHTED metabolic conditioning at the beginning of your workout. Then follow that up with strength work for 30 minutes and finish with 12-15 Minutes of hard Bodyweight conditioning.

On your “off” days, I would be hitting your swimming and LSD runs as active recovery. All of this along with clean eating. If it had a mom or grew out of the ground, you can have it. If it didn’t you can’t. Also up your good fats A LOT!

I hope that helps you out and points you in the right direction brother!

@Roran Hahahah well, I’m a little late on this but I am really, really glad you came brother! You did an amazing job! Got to do a lot of things for the first time as well as hit some PRs! Big day for you man, I hope you had fun!

@Regev19978 Thanks for chiming in on this man, great advice! I hope things are going well for you!

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“We should all start to live before we get too old. Fear is stupid. So are regrets.” --Marilyn Monroe

FRIDAY, 11MARCH2016 - Work For Today
Wave 2/Week 5/Day 5

CONDITIONING - 3 Rounds
150 Foot Bear Walk
Run 200 Meters
150 Foot Gator Walk
Run 200 Meters
150 Foot Crab Walk
Run 200 Meters
Finished this up in a little under 12 Minutes

STRONGMAN - Keg Over bar
Did a lot of technique work and got to put the newly made 270 and 300lb kegs over the bar a few times. Then did 3 Rounds of Max reps in :60 Seconds of the 270b keg. That thing is a monster.

NOTES:

  • This workout was done yesterday, I am just late on posting it. Today we did a Mock Competition at my gym and it went awesome! Roran came by and competed as well as a bunch of athletes from our gym. Really good training and fun times.
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Awesome, thanks for the advice! In one of your earlier logs you mentioned you were preparing for some hard PT tests and selection courses. Do you think those workouts would be good to incorporate into my strength and barbell work?

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@desertfox999000 Yea man, if you are referring to the ones I was doing at the time, I think they would help. But honestly, the Warrior Athlete program I write every day is just a honed version of those workouts.

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Things are going great! This month we get to rest more and we put a lot of emphasis on recovery and prepping.
When is your next competition? And how about some martial art and nutrition stuff? You haven’t updated us about that for a long time.

It’s always good hearing from you.

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Yeah it was great! Some of the most fun I’ve had this new year. Hopefully I will be able to come back at the beginning of summer.

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@Regev19978 Well man the martial arts stuff is non existent…It’s not that i don’t have the desire, there just simply are not enough hours in the day…Owning your own business is awesome, but the majority of you hours awake are spent working…I literally have no wiggle room right now…Hopefully that will get better with time.

As far as competitions, I am trying for my pro-card in late may. If I win that VERY stacked card, I will be the newest 231 pro. And as far as my nutrition, its the same as always brother, dead animals and vegetables. It is not sexy but it works 100% of the time. Thanks for checking in brother!

@Roran That is awesome man, I am so glad to hear it! It will be great to have you back any time you can make it!

“Nothing fires the warrior’s heart more with courage than to find himself and his comrades at the point of annihilation, at the brink of being routed and overrun, and then to dredge not merely from one’s own guts but from one’s discipline and training the presence of mind not to panic, not to yield to the possession of despair, but instead to complete those homely acts of order which Dienekes had ever declared the supreme accomplishment of the warrior: to perform the commonplace under far-from-commonplace conditions.” --Steven Pressfield

WEDNESDAY, 16MARCH2016 - Work For Today
Wave 2/ Week 6/ Day 3

CONDITIONING - 10 Rounds
:20 Seconds Hollow Rocks
:10 Seconds Push-Ups

STRENGTH GIANT SET - 6 Rounds
Axle Continental Clean & Press: 135x3, 185x3, 205x3, 225x3, 245x3, 275x3
Belt Squats: 90x10, 135x10, 180x10, 225x10, 270x10, 315x10
Toes to Bar: 10, 10, 10, 10, 10, 10

NOTES:

  • First time ever trying belt squats. Basically suspending a bunch of plates from a dip belt, standing on two plyo boxes and squatting. I definitely stole the idea from a recent Mark Bell video…But I am trying to figure out ways to build up my quads. I have the suspicion that they may be the reason I am slow off the floor on deadlifts…Or at least that is what i am going with for now. My Quads NEVER get sore. Like ever. It is always my hips and hamstrings…Even after front squats…It is still all in my hips. I think this new variation can do nothing but help. Good things…
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Try TUT front loaded lunges or with SSB for more quad size. You could simply simulate bodybuilding methods and exercises like hack squat against a squat rack. Most of the best strongman trained a lot like bodybuilders with leg presses, hack squats, leg extensions etc…