Grenade chinups are crazy.
Re youtube hits -get your heavy pullups certified, believe it or not you’re sort of the world record holder in weighted pullups!!
For me this(heaviest you’ve done?)…
beats these…
Cetainly something to consider after the comp in may
Well shit, if this is true, I’m sure this’ll really get your name out there. Best part is, this isn’t even your primary focus. Along with seeing all the other stuff you can do, I’m sure it’ll get people interested.
Yeah it looks like you just tripled the world record haha. I can’t find anything heavier with a quick google search.
@Regev19978 Man, I cannot tell you how much I appreciate that! I can’t say that i have been contacted by any people as of yet, but I can say that I have gotten like 5 Subscribers since you posted this. If that is your doing, then that is amazing! Thanks so much brother!
@littlesleeper Hahaha yea man, gym math is crazy like that. And believe it or not, I actually wondered if people would think that or not about the dips! After the set was over, I wished I had put up a separate camera just to prove it was legit. But honestly, I didn’t have a clue that it was going to happen. I just started going and it worked out. I appreciate the kind words man!
@RampantBadger Hahahah well shoot. I had no idea. I really didn’t think what I was doing was that big of a deal! You may be onto something here! I will definitely look into it and see if I can get some people out to my gym. Thanks for the idea man!
@Benanything Thanks brother! It certainly cannot hurt!
@Roran Hahaha that would be a good thing, we will see if I can get a certifying individual out to the gym.
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INJURY UPDATE:
Well, my Doc called me yesterday and said that a quick look at the X-Ray shows an avulsion fracture at the base of my second toe/foot, but it is old. So basically, I competed at Nationals and Maryland’s Strongest Man and have been training for 6 Months on a broken wheel…No Bueno. Apparently, I healed incorrectly and the bones are rubbing against each other and grinding each other down. This is why I am in pain.
I see the Ortho Guy next Friday and will have to probably get an MRI done to see if there is ligament damage, but since I cannot move the toe at all, that is most likely the case. Doc said they may have to surgery where they re-break the toe and set it correctly, and if there is ligament damage, then surgery is a definite. I will know more after next week.
I probably should have gotten this checked out when it originally happened 6 months ago.
That said, since I have been dealing with it for a while now and still hit plenty of PRs, I don’t suspect it will slow me down all that much. Still planning on squats today and already got my conditioning in this morning. It may be painful for a while, but it already is, so that doesn’t mean much. Training will most likely continue on as normal, but hopefully I will be able to get back to heavy weighted carries sooner than later. Time will tell.
Thank you all for you well wishes and kind words. Means a lot, really.
Sets of 20 on pull ups.I go kill maself
@stronkfak Hahaha yea man, I’m pretty good at Pull-Ups.
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“All life demands struggle. Those who have everything given to them become lazy, selfish, and insensitive to the real values of life. The very striving and hard work that we so constantly try to avoid is the major building block in the person we are today.” --Pope Paul VI
FRIDAY, 25MARCH2016 - Work For Today
Wave 1/Week 1/Day 5
CONDITIONING - For 10 Minutes (5 Rounds)
ODD Minutes: 25 Kettlebell Swings
EVEN Minutes: 200 Foot Bear Crawl
STRENGTH - So I know many of you know the 22 Push-Ups for 22 Veterans challenge that has been going around Youtube and Facebook to raise awareness for veteran suicides. Well Allan thrall threw out a 22 Squats (with your bodyweight on the bar) for 22 Veterans Challenge. I decided to take part, but step it up a notch.
I did 22 SSB Squats @ 405lbs for 22 Veterans. Then I puked. I have plenty of intentions to do more today, but honestly, after that set, I was spent.
I will have the video edited and uploaded by tomorrow at noon. I hope it helps raise awareness and makes people step up their game.
Hahahaha, showing some grit here. Hope it provides a training stimulus. Otherwise, you at least trained your will-power like no other.
I’ve been following you for a while man. That’s a hell of a lot of motivation, keep up the good work! Can’t wait to see those 22 squats.
@Panopticum Well man, if nothing else, i can say I am really sore! It was a tough set as you will see below.
@squats_and_milk Thanks man, I really appreciate the kind words and the support. You can find the video below.
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Well, here it is. 22 Squats @ 405 on the SSB Bar at a bodyweight of 230. Rep number 18 almost did me in because I lost my bracing. You can see my body wobble and almost ditch it. Reps 19-21 were all unbraced and just kind of gritted out. Then 22 had me in the hole for a long, long time wobbling around trying to find a brace to push against…Finally found it and finished the challenge. Hopefully it raises some awareness and encourages people to do their own challenge. Thanks for the support everyone.
I’m really enjoying your youtube videos Alpha! Great stuff.
A brutal effort Alpha. Great work dude. Really giving me the itch to squat again.
@furo Thanks brother, I really appreciate that!
@T3hPwnisher Thanks brother, I know you will be back at it in no time! I excited for you to be 100% again.
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“Don’t ever, ever, believe anyone who tells you that you can just get by, by doing the easiest thing possible. Because there’s always somebody behind you who really wants to do what you’re doing. And they’re going to work harder than you if you’re not working hard.” --Maria Bartiromo
MONDAY, 28MARCH2016 - Work For Today
Wave 1/Week 2/Day 1
STRENGTH - Banded Deadlifts (270lbs at the Top)
135x3 + Bands
225x3 + Bands
315x3 + Bands
365x3 + Bands
405x3 + Bands
405x3 + Bands
455x3 + Bands
Double Paused Banded Deadlifts
315x3 + Bands
315x3 + Bands
315x3 + Bands
315x3 + Bands
NOTES:
“Talent is cheaper than table salt. What separates the talented individual from the successful one is a lot of hard work.” --Stephen King
“There is no such thing as a great talent without great will power.” --Honore de Balzac
WEDNESDAY, 30MARCH2016 - Work For Today
Wave 1/Week 2/Day 3
CONDITIONING - 5 Rounds
10 Thrusters
200 Foot Prowler Push
STRENGTH - I was taping for a video explaining how to use leg drive in the bench press, so at the end I threw in a set of 225 for 37 reps on bench.
VOLUME
20 Pendly Rows @ 225lbs
20 Bench Presses @ 225lbs
15 Pendly Rows @ 225lbs
15 Bench Presses @ 225lbs
10 Pendly Rows @ 225lbs
10 Bench Presses @ 225lbs
NOTES:
I like how you make it sound so casual haha.
Right, the best prospect in the NFL combine only got 34 reps with 225 lol
I just did a Google search and the unofficial record is a video of 82 reps with 225lbs. Think you can beat that Alpha? I’m sure that would be a good… Publicity stunt?
@Benanything Hahaha well man, I am at less than half of that…so I am going to go with a solid…“Maybe”
@kckfl349 Thanks man, I wasn’t even aware of that!
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So here is the 225 bench for 37 reps along with a tutorial on how to initiate leg drive in your bench press. I hope it will help some of you out!
Great video Alpha! This has to be one of the best, if not the best video explaining how to utilize leg drive that I have seen. And even though I don’t like benching that much I have seen quite a lot of videos about it!
I like this style of your informative videos. You are covering all important aspects without over complicating stuff (which comes in handy for me since English isn’t my native language). This is really a video that I can view and immediately take pointers from for my next bench workout (which will be tomorrow or on Saturday). Keep it up man and thanks for sharing both your progress and knowledge with us!
“We may place blame, give reasons, and even have excuses; but in the end, it is an act of cowardice to not follow your dreams.” --Steve Maraboli
MONDAY, 04APRIL2016 - Work For Today
Wave 1/Week 3/Day 1
CONDITIONING - As Fast As Possible
30 Reps, Ground to Overhead with a Keg. 185b Keg in 2:43
STRENGTH - Deadlifts for Reps
135x5
225x5
315x5
405x5
500x5
550x5
600x5
:30 Seconds of Battle Ropes thrown in between sets
STRONGMAN - Car Deadlift Simulator
Did a bunch of sets of 3 @ 620lbs here
NOTES:
For those of you interested, I just uploaded a video of some of the members of my gym in a Strongman Contest. If you feel like it, Check it out.
