Hey man, good work as always with training, media… Everything! Every time I’m visiting here you seem to progress and improve!!
The multiple camera angles with the stones was cool, also congrats on the stone PR! That thing looks massive
@Regev19978 Thanks brother, i really appreciate that! I have the Kalle Beck Podcast this weekend then next week I got asked to do a AMA session on the Strongman forum of Reddit. Pretty Exciting!
@Roran Thanks for noticing brother! That was no fun to set up with tacky all over my hands Hahaha my Phone and camera may never be the same again!..
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"Taking complete ownership of our outcomes by holding no one but yourself responsible for them is the most powerful thing you can do to drive your success. As such, accountability is most likely the most important of the three commitments. Without it, your journey down the path of mastery will be cut short the moment you encounter a challenge. Without it, you won’t figure out how to break through the ceilings of achievement you’ll hit along the way. Accountable people absorb setbacks and keep going. Accountable people persevere through problems and keep pushing forward. Accountable people are results oriented and never defend actions, skill levels, models, systems or relationships that just aren’t getting the job done. They bring their best to whatever it takes, without reservation.
Accountable people achieve results others only dream of.
When life happens you can either be the author of your life or the victim of it. Those are your only two choices - accountable or unaccountable. This may sound harsh, but it’s true. Every day we choose one approach or the other, and the consequences will follow us forever." --Gary Keller, The One Thing
WEDNESDAY, 05OCTOBER2016 - Work For Today
CONDITIONING - 12 Minutes of Tabatas (:20 Seconds Work / :10 Seconds Rest for 24 Rounds)
Air Assault Bike Sprints…Kill Me
STRONGMAN - I was Working on the Log Today…Looked like this:
155x3
205x3
245x1
275x1
300x1
Between Reps i was Getting
20 Glute Ham Raise Sit-Ups
400 Meter Run
Then I worked the Circus Dumbbell
At the Top of Every minute for 10 Minutes
3 Clean & presses. Odd Minutes Were with the right arm, Even minutes were with lefty…
Then went for a max rep set on Minute 11 and Got 10 Reps.
That was a lot of circus Dumbbell…
WEIGHT CUT - Then I went on a 3 Mile Hike with a 50lb weight vest on.
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For those of you who are interested in what is in my gym bag…I don’t have a gym bag. I have a gym, so my stuff just lives there…But I wanted to make a video about it so here is what is in my Competition Bag. Check it out if you are interested!
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Oh my god this is a treasure trove for fabulous videos!! Thanks for taking the time to do these!!
@brute_fury Thanks for taking the time to watch them!
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“You want to change? Then do not, under any circumstances, allow yourself to settle on a vision or a calling or a simple change in any area that is uninspiring. If your going to have clarity on something in your life, make it something so big and bright and shiny that you will get out of bed and chase it until you grasp it or die. Bring fourth a desire that knows no safe boundaries and even scares you a little bit, that will demand all the best that is in you, that takes you out of your own orbit and into new and unfamiliar ground. That kind of desire changes your life, and it changes the world.” --Brendon Burchard
FRIDAY, 07OCTOBER2016 - Work For Today
MEDLEY PRACTICE - 5 Rounds
4 Flips of a 700lb Tire
Directly into a 50 foot Atlas Stone carry @ 260lbs
Directly into a 50 foot Keg Carry @ 250lbs
NOTES:
- The medley itself wasn’t too bad. maybe because the Air Assault bye is driving up my conditioning…Maybe because I am getting strong or maybe it’s because I am being less weak…I don’t know but it wasn’t that bad.
After i got home did 12 More Minutes of the Air Assault bike. I wake up and go to sleep on that thing these days and it is absolutely brutal. I am building up a tolerance to the lactic acid but it is constantly asking you if you want to stop. Then it started Telling you to stop…Then it DEMANDS you stop. Then you only have a few more sprints to go. Hopefully this gets me down a few pounds so i can show up my best at Nationals without being too run down. Experiments are fun.
Stuck at a Training Plateau? He are some ways to fix it as well as an announcement of a bunch of awesome things coming up in the next few weeks!
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I’m pumped about the Air Assault bike Experiment! If I’m getting this straight, you do, next to your usual training, 2x a day 24 rounds on the bike?
Really interested where your lactic acid tolerance is gonna be in a few weeks, where your weight will go and what your recovery does.
Keep us posted man, and keep up the awesome vids! 10.000 is coming close!
Hey Alpha,I don’t think you’ve addressed this in the past,but if you were to focus on ohp what max effort movements would you use?
A couple random questions for you Alpha:
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What is the reason you use creatine malate rather than creatine monohydrate?
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What are your thoughts regarding mirrors in the weight room?
(I notice your gym does not appear to have many/any - I’m currently reorganizing my weight room and trying to decide whether I should keep the mirrors to keep an eye on my form or if it would be better to start lifting purely by feel since in a competition I won’t have a mirror to look at!)
“Only the strong will prove useful in the difficult circumstances of life.”
“Raise the bar, but then help the next guy over it.”
“The Natural Method was never about bigger muscles or trying to live forever, the goal was to make a difference before you died.” --Georges Herbet, Creator of ‘Natural Method’ workouts
MONDAY, 11OCTOBER2016 - Work For Today
CONDITIONING - 12 Minutes of Tabata Sprints (24 Rounds) on the Air Assault bike
DYNAMIC Effort work
At the Top of Every Minute for 10 Minutes 3 SSB Squats
210lbs + 300lbs of Band Tension
At the top of Every Minute for 10 Minutes 3 Deadlifts
315lbs + 270lbs of Band Tension
ASSISTANCE - Bunch of Glute Ham raise Sit-ups
Supersetted with banded face pulls
Come Join me tomorrow from 12-2 EST on Reddit where I am being featured for my own AMA (Ask Me Anything) segment! I could use a few easy questions if you guys have them! This video is a response to one of the questions that someone already asked where I explain How I program the Overhead Press and what has helped me in the Past.
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Do you know which subreddit that is happening on?
R/strongman
Should be a stickied post.
Even his pre-AMA is full of info
@Panopticum Well man, i can honestly say that i am visibly leaner…yet no lighter. I have veins in my legs and abs…even on my triceps now…but still no weight loss. i think this one is going to come down to the water cut…Should be ok though. I think it is definitely helpful for my lactic acid tolerance because I am noting that in my workouts. I will definitely keep try to tell you guys how the cut is going along!
@stronkfak on Conjugate, i run Axle Split Jerks out of the Rack, Log Press, Z Press, Continental Clean & press. But I also like the Close grip bench thrown in there because I think it may help the overhead even more than the bench. But these are very tired thoughts I have, so they may not make the most sense!
@littlesleeper Hi man,
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Monohydrate destroys my stomach. No bueno. So i stick with the malate.
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I think they are ridiculous unless you are trying to check out a hot chick or someone doing something stupid from the other side of the room. I am not against mirrors for those guys who feel like they need mirrors but I went squatting every day of my life in front of a mirror to starting and a means face I drew on the wall and have hit more PRs without it so that is concrete evidence that they are worthless! ahahah. nah man, you should use what works for you. If you like mirrors, i’d grab some, if you don’t need them then there is a few thousand dollars your don’t have to spend! Like you said mimicking the contest is probably a good idea. Loose the mirror and just video tape every set. You will get better that way!
@T3hPwnisher Thanks for the questions in there man, that was a lot and pretty overwhelming! I am still getting alerts as i write this that people are leaving more questions…
@Lonnie123 I tend to ty to “over-deliver” my friend…Hopefully people like what i had to say!
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“Because that’s the ugly truth about heroism: the tests don’t start when you’re ready or stop when you’re tired. You don’t get time-outs, warm-ups, or bathroom breaks. You may have a headache or find yourself - the way Norina did - in a skirt and heels in a school hallway becoming slick with your own blood.” – Excerpt from “Natural Born Heroes” about Norina Bentzel, a 42 year old grade school principal who fought off a crazed Army veteran wielding a machete, attempting to kill the school’s students.
WEDNESDAY, 12OCTOBER2016 - Work For Today
Was low on time because of the Reddit thing so i had to knock a few Big things out.
GIANT SET
Single arm Barbell Rows 145x10 for 6 sets
Close Grip Bench Press: 135, 225, 315, 365, 405, 455 (All singles)
10 Dragon Flags
ASSISTANCE -
75 Unbroken Dips
10 Plyometric Push-Ups
50 unbroken Dips
10 Plyo Push-Ups
50 unbroken Dips
10 Plyo Push-Ups
FINISHER - Lots of Rounds While Coaching
10 Standing Banded Crunches
30 Face Pulls
20 Hollow Rocks
NOTES:
- I was really happy to have hit the 455 Close grip and the 75 dip especially this deep into the cut. Right now I am only drinking 2 protein shakes a day to try to get down to weight. Time will tell but i will do whatever I have to to get there. Time is short!
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Its a 24hr weigh in? -Out of interest why dont you go for just loads of sauna and hot bath the day before, as youre prob aware guys like Matt Kroc routinely lose 20-30lbs this way.
I remember last year you said a lot of the competiton was bigger than you so they must be doing something similar(or extreme/dumb stuff, diuretics etc)
I will use that if i have access. But I fly in the night before weigh-ins into the middle of nowhere Iowa to a hotel that does not have a steam room, sauna or hot tub. I probably won’t have any access so i need to go about it the old school way
I have read of guys turning there bathroom into a sauna. Alternating between hot baths and sitting in the room. I can look for the article if you are interested
@Lonnie123 Thanks man, actually now that you mention it, I know a few guys who have done that, i will check it out. great suggestion man!
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My Brain Has Stopped Working…Here is my latest training log where I was fortunate enough to hit a 455 Close Grip Bench Press and 75 unbroken dips. I’ll take it for being this deep into my cut. Thanks for the support everyone!
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Your Circus DB presses are looking really smooth, good luck at nationals!