@Lonnie123 Hahaha thanks man, hopefully you are right!
@T3hPwnisher I saw it man, I am totally going to try that! Keep ideas like that coming!
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Latest training video where I hit a 385 Axle Push Press PR, performed decently on the Axle Deadlift and have some problems making an Atlas Stone. Check it out if you are interested and as always, thank you for the support!
Lmao that bucket really ain’t having it. Should get your hands on a few car tires, they work perfectly for cookin some bigger stones.
Also, hey, you think your foot subconsciously is giving you issues on the deadlift? Perhaps a siphon in force exertion, although marginal? Anyways, at least that overhead is as strong as ever. I too am in the process of having to teach myself to push jerk/split jerk when the weights get over 350, it’s tough!
Hey Alpha, any advice for what really helps build a OHP? I’m currently happy with where my bench press is and started peforming a overhead press variation every other week for my ME upper days but haven’t been doing it for long enouth yet to see if it’s working.
I’ve been hammering my triceps, Anything else that helped you get it moving?
I asked him about that about a week ago. Theres some good stuff in the video
How you got so strong at pull ups?At your size even a plate for reps would be good,but 5 plates for 3 is just insane
@strongmanvinny2 Yea man, I absolutely should have used car tires…Big mistake but it turned out ok. And maybe it could be my foot (that would definitely make me feel better!) but honestly I think it is just CNS and adrenal fatigue. And i think you will get to 400 before I will, you are always a little bit ahead of me on overhead stuff!
@StupidNumber13 Yea man, @kckfl349 beat me to it. That video is dealing with the strict press but I am planning on making a video for ones that include leg drive. All I can say is that technique is king when it comes to the overhead press. if you are out of the groove at all, you will miss the rep when things get heavy. Tricep strength will help but it won’t fix bad habits. Hopefully I will have that video out soon!
@kckfl349 Thanks for posting that man!
@stronkfak I have been at it for a long time brother. Weighted pull-ups are the majority of what i have done for arm mass. I don’t do curls, I replaced them with the pull-ups long ago and it has served me well. Definitely squeeze the bar and brace the same as you would for a squat, those two tips alone should help you out some.
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“Never confuse movement with action.” --Ernest Hemingway
“If people bring so much courage to this world the world has to kill them to break them, so of course it kills them. The world breaks every one and afterward many are strong at the broken places. But those that will not break it kills. It kills the very good and the very gentle and the very brave impartially. If you are none of these you can be sure it will kill you too but there will be no special hurry.” --Ernest Hemingway
SATURDAY, 18JUNE2016 - Work For Today
I hit my Dynamic effort lower late last night and my dynamic upper this morning. Nothing new really to post about them, just putting the work in.
I did however, post a new video about how to make your own atlas stone and take you along for the ride. Check it out if you have any interest in making one of your own.
@Alpha whatsup with the home depot bucket? chalk? lol,… also do you ever check your racks to make sure they are tight those windshield wipers look like your moving it sideways pretty easy haha sorry lots of random questions
@kckfl349 Yea man, the 2 buckets near the main rack are filled with chalk. And yea, the racks are sturdy, they are just not bolted into he ground. We have radiant heat running through the floor, so if we bolt them down, we run the risk of hitting some of the tubes which would be a complete disaster, so they wiggle a little bit. Hope that answers your questions man!
Nice vid on the stones! I used them once: those suckers make my back feel alive!
I remember seeing you wear a (leather?) necklace once in a vid… a tighter fitting one, getting close to a choker. Where did you get that thing? It looks dope as hell!
@Panopticum Hahaha thanks man, I literally found a piece of leather and tied it around my neck, that’s it. I kept it on until it wore down and eventually broke. Just a simple piece of leather brother.
MONDAY, 20JUNE2016 - Work For Today
Wave 1/Week 4/Day 1
CONDITIONING - At the Top of Every Minute for 12 Minutes
5 Burpees
5 Squats
5 Push-Ups
20 Mountain Climbers
20 Jumping Jacks
STRENGTH - Maximum Effort Lower
Variation: Front Squats
135
225
315
405
500
550 (PR)
VOLUME - Front Squats
440lbs x 3 Sets of 3 Reps
ASSISTANCE - 3 Rounds
Bulgarian Split Squats @ 225 x 5 Reps Each Leg
12 Banded Glute Ham Raises
STRONGMAN - Flipped our Gym’s biggest tire. It is over 1,000lbs but I am not sure how much more. This is the first time I have ever gotten it. It used to be Mike Jenkins tire, so it is pretty cool that the last person to flip that thing before yesterday was Mike.
NOTES:
Here is a video of the sets as well as that big tire flip. Hope all is well out there with all of you!
Just a piece of leather: simplicity is key once again haha.
Sweet that both the front squat and the tire flip came down the line at the same!
Congratulations on the Tire flip!! And that front squat PR!
Wow, no words for the front squat PR. You just gave me a boot to the butt for my own front squat workout today!
Alpha,
Do you know anything about the health effects of soy lecithin? It seams to be in most protein powders. I’ve been reading mixed things about it. Thanks.
@Panopticum Thanks man, it was a good day. And yea, I am a very simple kind of guy.
@Roran Thank brother!
@strongmanvinny2 I checked out your workout man and it looked brutal! Awesome, awesome job and thanks for the kind words!
@ANIMAL_M0THER Honestly man, I had never heard of it until today. I am sure there are plenty of things in protein powder that we will come to find out is harmful, but that could be said about just about anything. I have no knowledge about this man, I wish I could help but am very ignorant about this.
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“People who are crazy enough to think they can change the world, are the ones who do.” --Rob Siltanen
“Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.” --Lance Armstrong
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WEDNESDAY, 22JUNE2016 - Work For Today
STRENGTH - Maximum Effort Upper
So today I wanted to find out just where my bench press is at the moment, so i just decided to work up on it and see where I ended up.
GIANT SET
8 Single Arm Barbell Rows (Each Side)
Bench Press (Touch & Go)
8 Barbell Landmines 9Each Side)
My bench Looked like this:
135
225
315
405
455
480
505 (PR!!!) I have been stuck at 500lbs for 6 years…Yes you read that right, 6 YEARS! I’ll gladly take that 5 pound PR and be happy about it!
VOLUME - 3 Rounds
Bench Press @ 405 x 5 Reps
8 Barbell Landmines (Each Side)
ASSISTANCE - 3 Rounds
Incline Dumbbell Bench Press @ 90’s (Heaviest DBs we have at the gym) x 30 reps
8 Muscle Ups
30 Double Unders
NOTES:
Here is the bench from my Instagram account, but i should have the full workout video uploaded to youtube tomorrow.
Ridiculous bench pr dude. Great stuff.
Great vibes right here. Plateau’s are breaking like twigs.
And keep up fighting the stereotype. Most massive dudes I know suck at walking stairs, and you move like a deer on steroids. You are doing something right, no doubt.
@T3hPwnisher Thanks brother, it has been a long time coming!
@Panopticum Hahaha thanks man, I appreciate that!
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So here is the full video. 505 Bench Press PR, muscle ups, double under and a quick tip to help you move more weight instantly.
So Alpha, I’d hate to sound like a fanboy, and I’m sure you’ve been asked this question, but you ever think about doing American Ninja Warrior as your next challenge? With your athleticism, strength and drive, I’m sure you could make it far. The million would of course be nice, but even without it, it could be a good opportunity for some publicity. I know a lot of folks would be impressed to see a guy as strong as you nailing obstacles.
No ‘‘be nice to each other’’ at the end of the video?
I’m gonna be a dick to everyone till the next one then