Alpha V

Training Training Logs
623

First of all, I am super jealous of that sweet car deadlift frame, but you balanced out my envy with that keg carry, because I did NOT envy what you went through to do that.

…but now I feel like I have to do something similar, haha.

Maybe try out a suit on the car deadlift frame for your souped up jeep. I got a super cheap (used) one from the classifieds on powerliftingwatch, be a good place to look. I feel like the side handles are a little easier to set up with a suit.

You’re killing it @Alpha, as usual. Great stuff.

624

The new video looked great! except for the long walk towards the end…that looked awful. And with that car deadlift you are pretty much a fully stocked gym. Thats awesome that you know a guy who could make it for you.

625

Damn boy, you killin’ it!

What is your go-to assistance for upping the car deadlift? Seems like neither squatting nor deadlifting nor dead-squatting…

I watch your commentary vids as soon as they come out, at first more because I think you are a good man that deserves the views, but now because they keep kicking ass more and more!

Keep killing it boss!

626

@T3hPwnisher Hahaha dude, I am so happy with the Car Deadlift Fame but that keg carry made me want to end my life…Glad I did it, but i never want to do it again…But I’ll have to do it again probably 3x before nationals…sigh.

You are completely right on the suit, but I don’t know anyone who has one and I feel like the sizing online is harder to understand than ikea directions…May be worth the investment though moving forward with strongman.

And thanks man, so are you. You inspire and amaze me at how fast you have come back from your knee…I really hope you and I meet up sometime at a comp somewhere so we can actually talk!

@Roran Dude, I have had so many things made from the members at my place. It really is an amazing community! You need to make it up to try out the car deadlift soon brother! I enjoy every time you make the trip man, I really hope all is well!

@Panopticum Hahaha thanks man! Go to assistance for upping the car deadlift would definitely be the car deadlift…It is just a different animal. If i had to relate it to anything I would say it is most similar to a hack squat machine I used back in my early days. You put up and back, so it is not really a squat or a deadlift, it is some weird abortion of the two and makes you feel like death. Definitely cool for pics and videos though! And thanks so much for the support man, I really do appreciate it!

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“I believe that the most important single thing, beyond discipline and creativity is daring to dare.” --Maya Angelou

Ok, so my training has been a little…sporadic this week. Monday were those car deadlifts. Tuesday i spent 10 hours recording and editing this video about the Log Clean & press…

I took the old camera back and upgraded to one that shoot in 4k. I love how it looks but it definitely takes longer to upload videos! Check it out if you ever wanted to know how to do the log clean & press. I think it turned out pretty decent for learning how to use the new camera…

So like I said that was my Tuesday.

Wednesday I had to go to the doctor for my brain tumor stuff…Driving into the city and such takes me a long time so I couldn’t train that day…When i got home I just worked on some of the programs people bought this week…

Thursday I spent making an Atlas Stone that i was really hoping would be 400lbs. i took it out of the mold today and it is 385…so angry…Then i had a meeting with some social media people that will hopefully lead to bigger and better things…

Friday…Oh man…I had to pack a lot into one day…It looked like this:

STRONGMAN CONDITIONING - 10 Rounds (20 Minutes)
ODD Minutes: 100 Foot Yoke Walk @ 550lbs
EVEN Minutes: 30 Seconds Max Effort Battle Ropes.
…No lie…I thought I was going to die.

STRENGTH GIANT SET - 5 Rounds
10 Axle Pendlay Rows @ 205lbs (Working Grip)
2- 15 Foot Legless Rope Ascents
5 Weighted Dips @ 210lbs around my waist
10 Axle Roll-Outs

NOTES:

  • Well, actually now that i wrote it down, that really doesn’t seem that bad. But I swear, that Yoke/Battle rope horribleness was plenty enough for one day!
  • I am uploading the training Vlog video right now and will post it here once it’s done, but it definitely takes longer now that the resolution is higher…Check out the Log Clean & press vid and let me know if the quality is better in the meantime. I’ll be right back to post the training footage as soon as it is done…Thanks everyone!
4 Likes
627

7 Weeks out from Nationals Training Vlog: In it I deadlift some cars, Talk about my brain tumor, get some rope burns and talk about Axle Rose…Yea, it’s all over the place. Check it out if you are interested! Thanks for the support everybody!

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628

I would love to try it! One of the icons of the strength world.
I’ve got my first clinical rotation starting late October which hopefully means I will get my weekends back homework free which hopefully means I can come up in November. I always love visiting!

629

Yeah, the sizing is a pain, especially if you’re carrying the amount of muscle you are. I liked buying it used off powerliftingwatch since it was already broken in some and, if I jacked up the sizing, I wasn’t out too much. That said, it seems like fewer and fewer shows are allowing suits in my region, but I know at the big leagues they tend to be ok, so it’s a crapshoot.

Hope our paths cross someday too. Be great to pick your brain in person and share some stories of things we did that were really stupid, haha.

On that topic, I’m signing up for a show in Dec with a Hercules hold in it. You ever do one? Be curious to get your take on it if you had. Most folks I’ve talked to said hammer grip and suck up the pain, but didn’t know if you found anything else spiffy.

Keep killing it. Excited to see your performance at nationals this year.

630

@Roran That would be amazing man! I hope things end up well for you man!

@T3hPwnisher I will definitely check the suits out man! I have never done a hercules before is it the one where you have to hold the pillars up on the side from handles or Like a hold where it is out in front of you and your back is against a wall? I may have some ideas for you…

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Are you getting ready for your first Strongman Competition and want to know what to expect on the day of the event? If so, this may help you out!

631

From what I’ve seen, it’s going to be handles on the side rather than in front. Love to hear any ideas you’ve got. We seem to be on the same psychotic wavelength, haha.

More great videos dude. Love all the content you’re putting out.

632

So,last week I shifted my focus on ohp and maxed out at 143 pounds
This week I watched your video where you suggest breathing before getting below the bar and I did 132 pounds with bands,which is huge progress
Of course being a newb at the movement was a factor but still your advice helped a ton,so I stopped by to say thank you

633

I was wondering: most strongman focus on driving up big barbell lifts and the events… but when I look at a lot of successful powerlifters and olympic lifters, they very specifically hit the exact lifts they need to do, in a way very close to the competition, with high frequency.

Partially I understand this: a strongman needs to be more adaptable because of switching events. They have a shitload of things to be good/not bad at to win, not just 2 or 3 very specific events.

But have you ever tried doing a high volume approach of the very specific events? Like 5/6 days a week of drilling the events, not really heavy, just perfecting technique?

634

@T3hPwnisher Dude that event is an awesome photo opportunity! I have never actually done one, but i actually just heard about people using a hook grip on it…If the handles are small enough. Also, I would think setting your lats and flexing your butt would help. Probably deadpanning your face and staying as relaxed as possible. I did a car hold one time and those things helped me. That and I tried joking around with some other competitors during…It worked out well and i won the event, but I can honestly say it is probably the closest I have ever came to ripping a bicep (that I know of). And thanks for the kind words man, they mean a lot coming from you!

@stronkfak That is amazing news man! Awesome job and congrats! Thanks for the feedback as well, it definitely helps me out!

@Panopticum I think it is a great idea in theory. The problem (like you mentioned) is that there are just too many things you need to be good at in Strongman. Most guys taper their training down to just the events fro a certain show when coming up to a competition but doing them every day, multiple times a week would probably break you. I am not sure that your body could withstand it, even at low weights. Just thinking of carries alone, take the yoke walk. Even if you kept it as low as 300-400 lbs for speed and technique, that is still a TON of stress on your Tendons, ankles, back, knees and hips. Not even to mention the CNS fatigue. Usually most guys don’t train something like the yoke more than twice a month, and even then it is at lower weights.

And then you need to consider that training things light won’t necessarily work when they get heavy. You can have perfect form deadlifting 135. But how 500lbs on the bar and it looks completely different. It is the same way with strongman. Yes, you can go light and work technique, but at some point (many times before the comp) you are going to have to play with the actual contest weight, which is usually pretty brutal.

Like I said man, i think it is an awesome idea, but there is a reason why none of the top guys are doing it. Great suggestion though!

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“Life has no victims. There are no victims in this life.
No one has the right to point fingers at his/her past and blame it for what he/she is today. We do not have the right to point our finger at someone else and blame that person for how we treat others, today.
This life makes no room for cowards.” --C. JoyBell C.

MONDAY, 12SEPTEMBER2016 - Work For Today

Just getting around to posting yesterday’s workout now. i hit some conditioning but the thing that really has me hurting today was:
8 Rounds of
3 Axle Deadlifts @ 500lbs
3 SSB Squats @ 520lbs
10 Standing Ab Wheel Roll-Outs

Not fun at all! Today was all recording for part 3 of y deadlift series that I should be uploading tomorrow morning (if all goes as planned!)

2 Likes
635

So here is Part 3 of the “How to Deadlift” Series that I have been putting out. It deals with reverse engineering the deadlift as well as how to identify some of your weakpoints and how to fix them. Check it out if you are interested! Thanks for the Support Everyone!

3 Likes
636

That’s some great stuff Alpha, much appreciated. The deadpanning is spot on. I did something similar in my last 2 last man standing deadlifts. Try to look bored the entire time to discourage the competition. I’ll definitely remember to flex as hard as I can.

Keep on killing it dude!

637

@T3hPwnisher You are going to be amazing man, i can believe how fast you are coming back and i am elated to see you competing again!

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“I have realized that part of being Dauntless is being willing to make things more difficult for yourself in order to be self-sufficient. There’s nothing especially brave about wandering dark streets with no flashlight, but we are not supposed to need help, even from light. We are supposed to be capable of anything. I like that. Because there might come a day when there is no flashlight, there is no gun, there is no guiding hand. And I want to be ready.” --Veronica Roth

WEDNESDAY, 14SEPTEMBER2016 - Work For Today

Warm-Ups were a bunch of Burpee Broad Jumps

STRENGTH GIANTS SET
3 Weighted Grenade Pull-Ups - Top set was @ 160lbs + BW (239) + 5lbs of chains
3 Z Presses - Top Set was 205x3 (Wasn’t feeling these at all today!
20 Hollow Rocks.

Ended with a lot more Burpee Broad Jumps

NOTES:

Not a spectacular training day for me, but it is ok. I plan on ramping things up starting monday, so i am getting excited to have some emotional involvement back into my workouts. Good things are coming!

Thanks for the support by watching all of the videos everyone!

Here is the Weighted Grenade Set today:
https://www.instagram.com/p/BKWSQeCDzGi/?taken-by=neversate

1 Like
638

Man, I owe you one hell of a thank you.

Firstly, Your advice on adding loaded carries has helped me a ton. Grip strength has gone up, pullups and deadlifts have both gone up as a result, and amazingly my shoulders feel better than ever, Hardly noticing any of the symptoms on fairly rough shoulder impingement Ive been dealing with for a while.

Secondly, And i know this is gonna sound weird and random, but Thank You for recommending Atlas Shrugged! I have always been a pretty voracious reader, and always looking for something good. I picked it up last week after looking over that last of 100 books you read, and it was amazing. Inspiring and thought provoking, I have to say that it may possibly be the best book I have ever read. Maybe a weird thing to post on a weightlifting forum, but seriously, I appreciate it.

BTW, a guy your size doing weighted grenade ball pullups… That is just ridiculous. I’ve showed it to a couple guys in my company, you are starting to get a bit of a cult following at the Academy haha**__**

2 Likes
639

@atlas13 Hahaha that is awesome man, i am so happy the tips were helpful! And Atlas Shrugged is one of my favorite books of all time! Thank you for sharing my stuff with your friends man, it definitely helps build an audience base!

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“Courage to me is doing something daring, no matter how afraid, insecure, intimidated, alone, unworthy, incapable, ridiculed or whatever other paralyzing emotion you might feel. Courage is taking action…no matter what. So you’re afraid? Be afraid. Be scared silly to the point you’re trembling and nauseous, but do it anyway!” --Richelle E. Goodrich,

FRIDAY, 16SEPTEMBER2016 - Work For Today

Was Working on the Frame for Maryland’s Strongest man and tricep strength on Friday. Giant Set looked like this:

STRONGMAN -
50 Foot Frame Carry: 422lbs, 512, 602, 652, 702(PR)
Close Grip Bench Press: 315x3, 365x3, 405x3, 435x2
Ab Wheel Roll-outs: Sets of 10

CONDITIONING - 3 Rounds
5 Sprawl Atlas Stone to shoulder @ 235lb Stone.

Then after coaching classes today (Saturday Morning) I went to a friend’s gym who has the same Bartos Circus Dumbbell and Stone of Steel that I will be seeing at Nationals and Maryland’s Strongest Man.

I had never touched either in my life and my anxiety over them was starting to build so I wanted to get this out of the way.

The Circus Dumbbell is 150 without any weight in it and is shaped like one of those old school dumbbells with globes on each side which makes it hard to rack and a lot of guys have been talking about how tough it is.

No warm-up because there wasn’t a litter option so i grabbed it and knocked out 7 reps in about 40 seconds. It really wasn’t that bad and is similar to the Slter Circus Dumbbell I have been using at my gym.

Then I moved onto the Stone of Steel. This thing has a lot of guys upset and i can see why. First rep was with 200lbs and that flew right up. Then I loaded it to 250 which is the weight for both upcoming comps. I did 5 loads to a 52" platform without much trouble besides my 4th rep. I grabbed a spot where I sweated on it and the thing virtually slipped out of my hands. Definitely got some bicep pain from this but overall there is nothing to be afraid of there.

Then i loaded 275 into it and was going to try to shoulder it. Got it to my lap, started my hip drive and thought “maybe not”. So then i just loaded it to the platform.

Overall, 2 good days and definitely lowered the anxiety of those new toys…

Here is my latest Training Vlog for 6 Week out from the National Championships. Time to start ramping things up for me!

1 Like
640

Kind have been absent from posting in your log, but not absent from reading it and staying caught up on all your youtube videos.

Just want to say thanks for all you do, and you’re looking ferocious as fuck man…you’re going to seriously decimate at nationals.

641

@strongmanvinny2 I was wondering where you have been at but man that was one of the coolest things you could have said to me man, thank you!

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“Independent will is our capacity to act. It gives us the power to transcend our paradigms, to swim upstream, to rewrite our scripts, and to act based on principle rather than reacting on emotion or circumstances.” --Stephen R. Covey

MONDAY, 19SEPTEMBER2016 - Work For Today

STRENGTH - Deadlift from the National’s Height…
135xsome
225xsome 315x5
405x3
500x3
585x3
635x1 These felt ridiculous sow and i think that 700lb frame carry was no friend of mine from last week…So i moved on…

STRONGMAN - Keg Carry/Load Medley
Did a bunch of rounds working on staying the keg upright on the platform like it will be required of us at both Nationals and Maryland’s.

Keg Weights were 250, 275, 300 carried 15 feet and loaded onto a 40" platform. My best time was 18.05 Seconds. Not bad it needs to get faster, but so does everything else. I have about a week to figure such nonsense out…

CONDITIONING - 5 Rounds as fast as Possible
30 Double Unders
10 Glute Ham Raises
10 Ring Pull-Ups

I have also aded fasted cardio in the form of 3 miles with a 50lb weight vest every morning…Gotta drop this weight, I just keep gaining it!

NOTES:
-Deadlift went bad…Booo

  • Kegs went well…Yay
    -Conditioning better start showing up on the scale because it is not much fun when you aren’t seeing results!

It will work out and I will make weight, it just might be a bear this time…

642

Just don’t let screw with your head bro