Alpha V

Training Training Logs
442

“The worst thing I can be is the same as everybody else.” --Arnold Schwarzenegger

SATURDAY, 04JUNE2016 - Work For Today
Wave 1/Week 5/Day 6

Dynamic Effort Lower
At the Top of every minute for 10 Minutes
3 Banded SSB Box Squats @ 215lbs + 300Lbs of Band Tension

At the Top of every minute for 10 Minutes
3 Banded Deadlifts @ 365lbs + 270lbs of Band Tension

Dynamic Effort Upper
At the Top of every minute for 10 Minutes
3 Banded Bench Presses @ 255lbs + 90lbs of Band Tension

At the Top of every minute for 10 Minutes
3 Banded Strict Axle Overhead Presses @ 135lbs + Unknown amount of band tension

NOTES:

  • Just Putting the work in here.
  • The rest of the day I spent coaching one of my athletes at a Powerlifting Competition …No offense to you powerlifters out there, but man that is such a long drawn out day. This is only one of a few contests that i have been to and i don’t think it was run very well, but I don’t know how you guys do it. In strongman, Unless it is a National level comp, we only have like 20-30 minutes between events. I don’t know how you guys get back up for a lift hours after your last! Respect to all of you out there!
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Whaaaaaaaaaaaaaaaaaaaaaaaaat?

1 Like
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@stronkfak Yea man, that is what i use on all of my dynamic effort days. Doubled Blue & Red minis add up fast…

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“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” --Arnold Schwarzenegger

“For me life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer.” --Arnold Schwarzenegger

MONDAY, 06JUNE2016 - Work For Today
Wave 1/Week 2/Day 1

CONDITIONING - :30 Seconds Work / :30 Seconds “Rest” for 10 Minutes
Max Effort Kettebell Swings
Your “Rest” is held in the Plank Position

STRENGTH - Maximum Effort Lower
Variation: SSB Squats
160
250
340
430
520
610
650 (PR)

VOLUME - 3 Rounds
5 SSB Squats @ 430
12 Kettlebell Stiff Leg Deadlifts
12 Single Arm Rows (Each Side)

NOTES:

  • It was a good day. My previous PR was 625. Today was 650. That is a 25lb jump and one of the biggest I think I have been able to pull off in a very long while.
  • Happy about this one and it is looking like my paused lowbar squat is running neck and neck with my SSB. Good things.

Here is a toaster but I should have the full video uploaded to my youtube channel along with some Q&A stuff early tomorrow.

https://www.instagram.com/p/BGU5_VXpHcX/?taken-by=neversate

3 Likes
445

Just uploaded my second Q&A Session as well as a 650lb SSB Squat PR. Check it out if you guys are interested. I really appreciate all of the support!

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446

“A winner is someone who recognizes his God-given talents, works his tail off to develop them into skills, and uses these skills to accomplish his goals.” --Larry Bird

“Never be bullied into silence. Never allow yourself to be made a victim. Accept no one’s definition of your life; define yourself.” --Harvey Fierstein

TUESDAY,07JUNE2016 - Work For Today
Wave 2/Week 1/Day 2

Just went in to work on my Circus Dumbbell Technique. I worked up to 216lbs which would be a PR, but I am not so sure that I would have gotten a down command. It was definitely close…Stupid Circus Dumbbell…

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Hey Alpha, what would you do if you suffered from a hairline fracture in your right hand? Can’t exactly press anything or hold a bar in the back squat position. I know I could probably do handless front squats and crossed hand front squats but do you have any suggestions in particular? I’m rather worried about the soon to be lack of upper body training, at least I can still do some form of squats etc.

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I hope all is going well. I don’t know if you knew or not but part of your article is on the main page. It was actually something I really needed to hear today so thank you for that. Your attitude towards life is always rough, honest, and refreshing.

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Alpha, you got any tips for increasing strength with overhead pressing (push press,strict press, etc)? I have been stuck for a month or so

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@Benanything I actually have broken both of my hands man, so i can kinda understand where you are coming from. I was able to work around it on back squats by just putting my wrists against the bar and doing my best to hold it in place that way. Definitely wasn’t ideal and my weights dropped but I was still able to train my legs. I think front squats (arms crossed) or SSB/Cambered bar squats my help you out as lot as well. Especially the SSB because you can literally take your hands off the bar during the motion.

You also may want to take the opportunity to do some more unilateral leg training. You should be able to do bulgarian split squats and barbell lunges because of the lighter weights.

Upper body is going to be tough, but you may be able to still get some work done by using straps to hold you to the bar but definitely be careful with it. You don’t want to be in a cast longer than you have to.

You will be ok man, it doesn’t take that long to heal and maybe you can bring up some weaker points while it does. I hope it gets better soon brother!

@Roran Hahaha thanks man! I had no idea the re-published part of my article, so I really appreciate that, as well as you kind words. I hope school and everything else in your life is going smoothly!

@kckfl349 Yea man, I recently put up a video tearing down a lot of cues (and a cheat sheet) for the strict press and plan on doing one with leg drive very soon. Here is a link:

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“Successful people maintain a positive focus in life no matter what is going on around them. They stay focused on their past successes rather than their past failures, and on the next action steps they need to take to get them closer to the fulfillment of their goals rather than all the other distractions that life presents to them.” --Jack Canfield

WEDNESDAY, 08JUNE2016 - Work For Today
Wave 2/Week 1/Day 3

CONDITIONING - As Many Burps as Possible in 7 Minutes

STRENGTH - Maximum Effort Upper
Variation: Long Pause Bench Press & Farmer’s Walk

Long Pause Bench Press: 135, 225, 315, 365, 405, 430, 470
Farmer’s Walk: 135 (Each hand) 225 (Each hand), 275, 315, 340 Each Hand (PR)
Ab Wheel Roll-Outs: 10 Each round

VOLUME: I was running out of time so i decided to screw around and hit 315 for as many reps as possible…Ended up with 17. Was hoping for 20, but it just wasn’t there.

NOTES:

  • 470 On the long pause bench isn’t too bad for me. Hopefully 510 will fall soon
  • 680 (340 Each hand) on the farmer’s is a nice PR to see considering my foot. Still can’t move quickly and need to keep the weight on my heels which definitely jostles the weight around a good bit, but my grip held so I am happy about that.
  • 315 for 17…I can definitely beat that.

Here is a video giving a few tips for the bench as well as showing the 470 long pause bench, 315x17 and the 680 (340 Each hand) Farmer’s Walk. Check it out if you are interested.

1 Like
451

Awesome, thanks I will have to give your tips a shot

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Thanks for the advice man and holy shit, how are you still walking, let alone lifting some heavy ass weight, through all the damage you’ve taken over the years?

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Thank you! I’ll be glad when summer semester is over though. I’m hoping to come visit again in August. Maybe a couple times if I can.
I thought the circus dumbbell comment was pretty funny because I feel the opposite. I really enjoyed it but I think if i ever did again I would hate it.

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I’ve stopped wondering “How does Alpha…?” about 200 posts ago… this man isn’t human.

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@Benanything Hahaha bodies heal man, mine just has a lot of mileage. I honestly cannot relate to anyone who has never broken some bones. A life lived that safely probably isn’t being lived at all. Then again, maybe I just need better friends, Hahaha

@Roran That would be great man, we would love to have you for some more visits! and keep that love for the Circus Dumbbell! Once it is gone, I don’t think it comes back!

@littlesleeper Hahaha thanks mans, that is a great compliment!

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“It is impossible to live without failing at something, unless you live so cautiously that you might has well not have lived at all, in which case you have failed by default.” --J. K. Rowling

FRIDAY, 10JUNE2016 - Work For Today
Wave 2/Week 1/Day 5

SPEED - All. Day. Long. - Dynamic Effort Lower and Upper

At the Top of Every minute for 10 Minutes
3 Banded SSB Box Squats @ 205lbs + 300lbs of Band Tension

Then, At the Top of Every minute for 10 Minutes
3 Banded Deadlifts at 315lbs + 270lbs of Band Tension

Then, At the Top of Every minute for 10 Minutes
3 Banded Bench Presses @ 225 + 90lbs of Band Tension

Then, At the Top of Every minute for 10 Minutes
3 Banded Strict Presses @ 135 + unknown amount of band tension

NOTES:

  • Kept everything light and fast today. Was taping for an upcoming video about how i set up the bands for my Dynamic Effort Days. Easy day but a good end to a good lifting week.
456

WHey man it’s been a while!
Sorry for the delay but happy birthday man, just don’t get older too soon ok? Haha
Seems like you’re getting some work done with all those PRs so god job.

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@Regev19978 Hey brother! Great to hear from you! Thanks for the well wishes and I hope things are going great for you!

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“Far better is it to dare mighty things, to win glorious triumphs, even though checkered by failure… than to rank with those poor spirits who neither enjoy nor suffer much, because they live in a gray twilight that knows not victory nor defeat.” --Theodore Roosevelt

MONDAY, 13JUNE2016 - Work For Today
Wave 1/Week 2/Day 1

CONDITIONING - Prowlers…enough said. I don’t want to live it again.

STRENGTH - Axle Deadlifts
135
225
315
405
500
585
650 (Nope)
650 (As much as I wanted it, my hands just wouldn’t hold onto it)
605 (yes)
635 (used straps)

VOLUME - 3 Rounds
5 Axle Deadlifts @ 500lbs
10 Standing Ab Wheel Roll-outs

ASSISTANCE - 3 Rounds
10 SSB Good Mornings @ 250lbs
12 Reverse Hypers @ 270lbs
10 Standing Ab Wheel Roll-Outs

NOTES:

  • I need to do some serious CPR on my deadlift. It is just not there for the past few weeks. Definitely Frustrating, need to figure this out sooner than later.
  • Everything else went completely fine
458

I’ve gotten a lot of questions about how I set up the bands from my dynamic effort days so i thought I would make a video about it. Hopefully this answers some people’s questions!

2 Likes
459

“Most of the important things in the world have been accomplished by people who have kept on trying when there seemed to be no hope at all." --Dale Carnegie

“If you are not in the process of becoming the person you want to be, you are automatically engaged in becoming the person you don’t want to be.” --Dale Carnegie

WEDNESDAY, 15JUNE2016 - Work For Today
Wave 1/Week 2/Day 3

CONDITIONING
:20 Seconds Burpees
:10 Seconds Inverted Rows
Continue this pattern for 8 Rounds (4:00 Minutes)

Then take 1:00 Minute Rest

:20 Seconds Hollow Rocks
:10 Seconds Push-Ups
Continue this pattern for 8 Rounds (4:00 Minutes)

STRENGTH - Maximum Effort Upper
Variation: Axle Split Jerks/Push Press

Giant Set:
Weighted pull-Ups: 90, 115, 135, 160, 180 3 Reps at Each Weight
Axle Split Jerk/Push Press: 135, 225, 275, 315, 365, 385 (PR!!!)
Glute Ham Raise Sit-Ups: 10 Reps each Round

VOLUME: 10, 8, 6, 4, 2 Reps of
Weighted pull-Ups @ 100lbs
Axle Strict press @ 225lbs
Glute Ham Raise Sit-Ups: 10 Reps each Round

ASSISTANCE - 3 Round non-stop
Max Effort Dumbbell Lateral Raises
Max Effort Banded Face Pulls

NOTES:

  • I had planned on sticking with the Split Jerks for the entirety of my sets but as things got heaver, there was less and less split or jerk and it just because a push-press with big leg drive.
  • First time doing weighted Pull-ups in a while. Happy to hit 180x3 but i wanted 200. Definitely had it for 1 rep though.
  • Really happy about this PR because I was feeling pretty queasy all day. Hitting it was definitely a relief and was more than I expected. Just goes to show that how you feel has very little effect on how you perform. I have found this to be true so many times throughout Conjugate.
  • i should have the full video of today and monday uploaded by tomorrow, but until then, here is the 385 Axle PR from my instagram account:
    Brian Alsruhe on Instagram: "385lb Axle Push Press PR. #strongman #strong #powerlifting #power #strongmantraining #workout #gym #crossfit #bodybuilding #neversate #dieempty"
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460

Fooking A man… You are going to have 400 over your head soon.

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That was a brutal looking press PR dude. Inspiring stuff.

I left you a little lovenote in the medley thread over in the strongman sub-forum. Give it a look sometime. I think you’d enjoy it.