Just stopping in for a moment ( I don’t do that enough) to let you know I appreciate a lot what you are doing, and want to encourage you to keep doing what you do! All of your vids are viewed and liked, and will be, just as all your insta-uploads.
And just as a small idea for creating cool content: search for Tony Sentmanat. He does similar things in training to you. He might be up to a collab thet might help bleed over some subscribers.
Keep rocking bro.
@anon71262119 That means a lot you would say that. Thank you! I am so glad that the video helped you out, hearing things like this really makes creating them totally worth it!
@Tim_Tom Thanks brother, i really appreciate all of the kind words!
As far as the deadlift issue and diet switch…I have never heard of that happening specifically. What might be happening is that since all of your other lifts are going up, maybe your CNS is taking a bigger hit than it is used to. And if you CNS is sapped at all, it can definitely create havoc on your deadlift. That is juts a guess man, but as long as everything else is moving, I’d stick to what you are doing. It could be a lot worse if things were switched and NOTHING was moving except for your deadlift.
@T3hPwnisher Dude, I am not one totally cool with you repping one of the shirts, I would be honored! And that is cool that you have done some of Alan’s shows. Through our messages he seems like a super down to earth and awesome guy. Hopefully he and I will be getting some stuff together shortly.
@Panopticum Hey brother, great to hear from you! Thanks for the kind words man, they mean a lot! And yea, I caught some of what Tony was doing on Mark Bell’s channel, he and I definitely have similar mindsets and training protocols. And he seems like I cool guy, I will try to reach out to him, thanks!
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“It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.” --Leonardo da Vinci
FRIDAY, 30JULY2016 - Work For today.
It has been a long day people, in a good way, but a long one.
The highlight of today’s training sessions was a 10lb PR on the Viper press.
This is 300lbs. Wish it was a little bit smoother, but for a PR, I’ll take it!
https://www.instagram.com/p/BIdX9LzDIHp/?taken-by=neversate
Awesome Alpha. Just put in the order; excited to get in some great training sessions with my new shirt.
Congrats on the viper press PR dude. Always inspiring.
Dude, WHAT? 300lbs on a one motion? This is why I wish I pulled 700lbs! Fucking savage.
@T3hPwnisher I just got back from trying and saw that man! I will definitely ship it out asap! Definitely proud to have you wearing one of my shirts man!
@strongmanvinny2 Hahahaha yea man, That is why you see me shaking my head at the end of the press. I was confused by it happening…Explosive has for the win! Thanks for checking in man!
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"If you take responsibility for anything in your life, know that you’ll feel fear. That fear will manifest itself in many ways: fear of embarrassment, fear of failure, fear of hurt. Such fears are entirely natural and healthy, and you should recognize them as proof that you’ve chosen work worth doing. Every worthy challenge will inspire some fear.
Proper fear is part of the package for responsible, adult living. Today too many doctors, psychologists, psychiatrists, and well intentioned do-gooders want to reduce anxiety or eliminate fear from decision making. But they’ve got it backward.
Focus not on wiping out your anxiety, but on directing your anxiety to worthy ends. Focus not on reducing your fear, but on building your courage - because as you take on more and more responsibility for your life, you’ll need more and more courage." --Eric Greitiens, Resilience
SATURDAY, 30JULY2016 - Work For Today
So today i went to a friend’s strongman gym and caught up with some people I haven’t seen for a couple of months and got a little training in.
CIRCUS DUMBBELL - Wa just working a bunch of reps to get some technique stuff down. My buddy Andy was really helpful in giving me some good tips that i think are going to help me a lot at Nationals. I never went above 125 (I think) and like I said. I was just working technique and speed
Then I tried to Snatch a 3" Axle. This was humbling. Apparently, 2" is smaller than 3". Who knew? Anyway, i don’t even know the weights, I was just jumping in while my friend was working them.
HUSSAFELL Stone Carries. These are those big stones that are shaped like a shield that you have seen on World’s Strongest man Before. Anyway, this one was 265lbs (My competition weight is 350…ug.) I did 3 runs just feeling it out of 200 Feet each. Honestly they weren’t that bad at all and I was happy that at least I have touched one of those before we get into the comp. Big time forearm and bicep pump from them though. But overall fun and 200 feet x 3 isn’t a bad starting point.
FARMER"S CARRY DEATH…So there were 5 guys in this one. You have to carry 200lb farmer’s (each hand…400lbs overall) 50 feet. Then the next guy went. and so on until it was your turn again. We did this for over 30 minutes straight. i was sweaty. I stopped at 25 runs. Not so much because of cardio of strength. But my hands were actually starting to prune up like if you stay in the shower too long, from sweat. I have some other stuff i need to get done this week with my hands, so 25 was enough for me. Some guys stayed in until 30 runs were complete though.
Overall, it was a really fun experience and I especially liked the end with the farmer’s walks. Definitely a lighter training day for all of us, but still fun and it was good to catch up with everyone.
That’s great man! Seems like a lot have happened and a lot of PRs were broken lately, I’m truly glad to hear about that.
I also ordered yesterday a few shirts from your friend’s company and I hope Large won’t be too big for me haha
@Regev19978 Yea man, things are moving along quickly! Hopeful You will be me featured on his channel very soon. I am editing up the video for it tomorrow. And thanks for buying a few shirts from my friends, that means a lot man and they are great shirts!
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“He who has a why to live for can bear almost any how.” --Friedrich Nietzsche
MONDAY, 01AUGUST2016 - Work For Today
CONDITIONING - 8 Rounds (4:00 Tabata.
20 Second Blocks were Kettlebell Swings
10 Second Battle Ropes
Vacillate between the two until the 4:00 minutes has expired.
…Thai was tough
STRENGTH - Worked up on SSB Squat and Weighted Pull-Ups
150x3 /95x3
240x3 /120x3
340x3 /140x3
430x3 /160x3
520 x3 (Easy buy my hamstring felt funny so I called it there.
Hit 180 For a double on the weighted pull-ups on that set.
Between Rounds I was hitting Axle Roll-Outs
ASSISTANCE - As Fast As Possible
30 Kettlebell Walking Lunges (15 Each Side)
5 Tire Flips
Sprint 200 Meters
26 Kettlebell Walking Lunges (13 Each Side)
4 Tire Flips
Sprint 200 Meters
20 Kettlebell Walking Lunges (10 Each Side)
3 Tire Flips
Sprint 200 Meters
NOTES: - Everything went well today. Pull-ups felt decent. Squats didn’t but 520 for a triple isn’t a bad thing to hit. Conditioning was fine
I am hoping to edit the video for Alan tomorrow as well as get one up on my own channel tomorrow…We will see if that happens!
Here is my latest Training VLOG where I give some tips for bigger arms, hit 185x2 on weighted Pull-Ups and a 300lb Viper Press. Check it out if you are interested.
Personally on my wall would be photos of ladies I’d like to be good looking enough for. Tasteful photos, of course. 
Oh man, as Emskee used to say, you are a herd of wild horses. I LOL’d, because for normal humans, a tabata conditioning workout would be the 20 seconds of battle ropes followed by 10 seconds of rest. Your “tabata” workout is 20 seconds of kettlebell swings followed by 10 seconds of battle ropes! No wonder you almost puked LOL. I’m curious, what did you do after the 4 minutes were up before the next 4 minutes? And how many rounds did you do total? (I think most mortals just do one round as a finisher.)
I think you need to call it the “Alpha Protocol”…
@paules Hahaha man, I had totally forgotten he had called me that! Thanks for reminding me! and as much as I would like to take credit for running tabatas like that, it has been done many, many times before i did it. I’m not sure anyone has chosen those particular exercises and applied it like I did though. I really appreciate your kind words brother!
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“There are times when the world holds its breath, waiting to see what men and women of courage will do. There are times when one man with courage makes a majority. There are choices made by individuals and small teams that shape the fate of the world and alter the course of human progress.” --Eric Greitens
WEDNESDAY, 03AUGUST2016 - Work For Today
CONDITIONING - At the Top of Every Minute for 10 Minutes
3 Chest to Bar Pull-Ups
5 Hand Release Push-Ups
10 Lunges
20 Jumping Jacks
STRENGTH - Well, after I made the comment, “up should be able to row as much weight as you can bench” in my last video, I got hit up with quite a few questions asking me how to perform them correctly. So i did about a million barbell rows taping and explaining…
Then, I wasn’t supposed to go super heavy today, so i just did this giant set:
Barbell Rows: 135x3, 225x3, 275x3, 315x3, 365x3, 405x3
Axle Bench Press: 135x3, 225x3, 315x3, 365x3, 405x3
Ab Ring Layouts: 8, 8, 8, 8, 8
That was it…
I may have something big coming up here in the next few days. I don’t really want to share in case it doesn’t pan out, but it could be really cool.
Other than that, i am going to try to get todays workout/tutorial edited up and uploaded by tomorrow. We will see how that goes.
Hope all is well out there!
So after making the statement, “You should be able to Barbell Row as much weight as you can bench press” a lot of people had questions for me. So this is a response to people asking about how I perform them, what their benefits are and how I personally work them into my workout. Check it out of if you are interested.
Slick video Alpha. Barbell rows are one of those moves that I always swear to myself that I’m never gonna do again, and then I see a guy like you crushing stupid heavy weight on it and it makes me want to do it again.
Also, I got my shirt yesterday. Crazy fast shipping, much appreciated. I think it’s quickly going to become my favorite shirt. I didn’t wear it today because it didn’t feel appropriate to break it in on a deload, but it’s going to be my weapon of choice for my axle pulls on Saturday.
Hope your potentially good news pans out!
It’s cool watching you getting small PRs all over the place at your level.
I’m trying to put up a training routine and thought you could help me out. Where I’m deployed I don’t have access to heavier weights than 45 lbs and a few light dumbbells. How would you put up a sprinting and bodyweight work throughout the week? I can add weight to myself using vest and weapons haha
I planned something but I’d like to hear your opinion.
@T3hPwnisher Thanks man! They have definitely helped my deadlift, bench and OHP. And that is great news about the shirt! I do everything for my business, it is definitely a 1 man show so I try to send them out as soon as i get the order, I am just glad that it got to you so fast and you like it! i am honed to have you repping the brand man!
And the good news should be here right now!
@Regev19978 Thanks brother! If I was just going to do bodyweight and sprinting stuff, i would probably set it up something like this:
Day 1: Bodyweight Ladder 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps of
Muscle-Ups
Burpees x2 (So your 10 round = 20 reps, 8 = 16 etc.)
Toes to Bar
Day 2: Would be hill sprint focused (100 Yard distance) with bodyweight stuff at the top and the bottom of the hill
Day 3: Interval runs on a flat track to drop your PT run test scores along with long distance lunges (like 4 rounds of 400 meters and 400 meter burpee broad jumps)
Day 4: Would be all animal walk focused putting them in a windsprint format.
I’d probably set it up something like that. I’ve never really thought about it too much, so this was just off the top of my head but hopefully it helps you out some
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“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 bowels or 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, Gates of Fire
MONDAY, 08AUGUST2016 - Work for Today
CONDITIONING - Lots of Sled Drag Sprints as well as sled rows and sled backpedalling.
STRONGMAN - I was working on one of my event’s for Nationals’s and Maryland’s Strongest man Where I get to do a Keg Carry/load medley.
I set up 3 kegs 50 Feet from the loading platform. Then carried them and loaded them in windsprint fashion. The weights were 225, 250, 270. I did this for 3 Rounds.
Then I was working with the slater dumbbell which is Round and really difficult to use but it better mimics the dumbbell we will be using at Nationals, so i was doing :60 sets, hitting as many reps as possible @ 140lbs. I was right around 10 on most of my sets which isn’t terrible, but needs to get better before Nationals.
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So today is a big day for my youtube channel. Alan Thrall is uploading a video i made for him in order to get my stuff in front of more eyes. The video is all about how to integrate strongman training into your current Strongman routine without getting too much CNS fatigue.
Here is that video:
At the same time, I just uploaded a video about alternative exercises for strongman that you can do in a commercial gym as well as how to get your hands on some implements so you can start your own strongman training.
Here is that video:
Hopefully this helps me get some more exposure to keep my channel moving forward. If nothing else, I made a new freind in the strongman world and he is a really cool guy so hopefully we will be doing more things together in the future.
Man that is pretty awesome, definitely some great info you put out there!
Congrats on getting featured on Alan Thrall’s channel!
Awesome news @Alpha! Don’t forget us when you’re super famous haha.
EDIT: Dude your subscribers have almost doubled already!
Late to the party but IN!!! You had me at Axle Press.
Amazing videos, both of them! I saw that your subscribers already doubled and hopefully you get more people following along.