Absolutely love these Challenges! That is exactly the type of stuff I love most!
Running a few PT sessions for the new guys in my company in the next few weeks, definetly gonna put a few of these in there. May have to tweak some of these for a larger group/ very limited equipment, but Im sure I can make it suck!
Thanks for the inspiration!
“Struggling and suffering are the essence of a life worth living. If you’re not pushing yourself beyond the comfort zone, if you’re not demanding more from yourself - expanding and learning as you go - you’re choosing a numb existence. You’re denying yourself an extraordinary trip.” --Dean Karnazes
MONDAY, 14NOVEMBER2016 - Work For Today
Wave 1/Week 6/Day 1
MINDSET - 10 Minute Plank.
MAXIMUM EFFORT LOWER
Variation: SSB Squats
1a. 8 Kettlebell Swings @ 150lbs:
1b. SSB Squat: 160x3, 250x3, 340x3, 430x2, 520x1, 570x1, 610x1, 660x Got Stapled
1c. 15 Glute Ham Raise Sit-Ups
1d. 20 Sledgehammer Swings
1e. :90 Seconds rest
ASSISTANCE - Skipped because I kinda hurt myself on the last set of Squats.
NOTES:
Anyway, here is the 610: Like I said, it was smooth but not explosive at all. Feeling weak.
https://www.instagram.com/p/BMzgX1gAm0_/?taken-by=neversate
Update:
Ran about 30 Plebes through a normal morning workout for us, Pushups pullups situps, stuff like that. Ended it with 10x100 meter sprints while having them keep the water in their mouth.
Many were cussing my name by the end.
Mission Accomplished.
Also, did the 10minute plank for myself to test it out. That sucks. A lot. Guess what the plebes are doing Wednesday…
Hey man glad to see I wasn’t the only one that was beat to shit after nationals. It was only my 3rd competition after 5 months of training and I’ve gotta say it was humbling to be bested by the kind of talent that was in the 231s. Great watching you compete and hopefully next year it’ll be our year.
@atlas13 That is awesome man! They will definitely love you for the 10 Minute Plank as well!
@timsmash197 Yea man, I am dug pretty deep right now, but I hope you are right and we both have better year at 2017!
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Latest Q&A where I talk about Pull-Ups, Favorite Exercises, Bodypart Splits, Strongman for shorter guys and Make a 400lb Atlas Stone.
Best thing about today’s workout is that I hit a horrendously ugly 475 Close Grip Bench Press…That said, maying it is a sign of things moving in the right direction!
Loving the videos! I do believe you are putting out some of the greatest content on the web right now. You aren’t selling the hoodies by chance? I haven’t had a good hoodie in years, and I get asked about your gym when wearing the Neversate shirts around.
@Roran Thanks brother, i really appreciate that! And unfortunately we are all out of hoodies at the moment but our manufacturer is supposed to be making those, more t-shirts, and releasing some new designs hopefully in the next few weeks! Thanks again for the kind words brother!
Latest Training Blog Where I literally get folded in half…No Bueno…But I did hit a 475 Close Grip Bench Press PR!
@littlesleeper Just check out the video below man, i show how much it ended up being!
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How to Bench Press Part 3: Plus for any of you wondering how much that latest Atlas Stone ended up weighting…It’s in there! Thanks for the Support Everybody!
I’m glad it turned out that heavy! Close enough. Still loving the vids, thanks for all the info!
“Quitting is never an option on the road to success. Find the way forward. If you have a positive mindset and are willing to persevere, there is little that is beyond your reach. The attitude of being ready to work even in the face of challenges and despite odds is what will make all the difference in your life.” --Roopleen
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Saturday I coached my Athletes in Maryland’s Strongest man but I did not compete because I have too much going on with making my business work. Everyone did amazing and we walked away with 5 Nationals’ invites and now my gym is officially home of a few new Maryland’s Strongest Men and Women in Different weight classes.
This makes me Very happy.
But I watched as someone else walked away with my weight class and my title.
This made me Very unhappy.
So I did this.
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MONDAY, 21NOVEMBER2016 - Work For Today
CONDITIONING - At The Top of Every Minute for 10 Minutes
3 Pull-Ups
5 Push-Ups
7 Kettlebell Goblet Squats
9 Kettlebell Stiff Leg Deadlifts
STRENGTH - Deadlifts.
135x3
225x3
315x1
405x1
500x2
585x2
635x2
675x3 (PR)
710x1 (PR)
Finished with a bunch of abs, Reverse Hypers and Glute Ham Raises.
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I respect the guy who won and I hope he keeps getting better because I don’t want to compete against anyone who is not at their absolute best…But make no mistake about it…
…I’m coming…
Fuck me I got chills reading that. I don’t know if the world can handle an unhappy Alpha. I’m in to witness the destruction and enjoy the ride.
Inspirational as hell. Getting my ass up and going to the gym.
I felt the planet shake and decided to check your log to see if it was you. What a PR, I hope that guy knows what’s coming…
And congrats to all the athletes at your gym! Can’t say I’m suprised, you guys are a tough lot.
@T3hPwnisher Thanks brother…Feeling motivated…
@heretolog That is awesome man, go do great things!
@Roran Thanks brother! I look forward to seeing you there once things slow up for you brother!
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If you Don’t like Feelings, Don’t watch this video…710 Deadlift PR and Mike Jenkins Memorial Workout.
Alpha, awesome work as usual. I have been running a slightly Alpha-ized 5/3/1 for a while but I want to give your linear periodization a run in the future and had 2 questions. For the 4x8, 5x5, 10x3 stuff… Is that just for the main lift that day, or is it for the secondary lift as well? Say for OHP and Z-Press, or deadlift and SLDL in your examples. Also, I’m assuming the assistance giant set is just done for reps/work, correct? Thinking 3-5 rounds of 8-15 or so there.
Second question, is are you doing the secondary mover for the same rep scheme (like the pull ups on OHP day and the rows on Bench day), or are those done for higher reps.
Videos are super high quality as well, I am really enjoying them and seeing the viewership go up and up each one.
Absolutely awesome for your gym, and your attitude is a great example. Awesome stuff
@Lonnie123 Thanks brother, i really appreciate the kind words! And I run the same rep scheme for both the main giant set and the secondary giant set, then i auto-regulate the last assistance stuff by what i this my body needs to be finished off. So if that is just a burn out then I’ll go higher reps with low sets, but If i still feel like I need some more heavy stuff then I will go with lower reps and higher sets. I hope that makes sense and points you in the right direction my friend! Thank you for all of the support!
@TrainForPain Thank you so much brother, i really appreciate that!
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"Ours is not an age that wants heroes. Ours is an age of envy, in which laziness and self-involvement are the rule. Anyone who tries to shine, who dares to stand above the crowd, is dragged back down by his lackluster and self-appointed ‘peers’.
We need a great rebirth of the heroic in our world. Every sector of human society, wherever that may be on the planet, seems to be slipping into an UNCONSCIOUS chaos. Only the CONSCIOUS, exerting all its might, will be able to stop this slide toward oblivion. Only a massive rebirth of courage in both men and women will rescue our world." --Robert Moore
FRIDAY, 23NOVEMBER2016 - Work For Today
Didn’t have a lot of time because everyone was trying to fit in their workout early with the Holiday tomorrow so I just went in and worked the Axle Push Press
135xSome
225xa few
275x1
315x1
335x1
365x1
390x1 (PR)…One step close to putting 400lbs over my head…
Then had to shoot a bunch of conditioning stuff for the second Mindset Challenges video that should be out Friday, so there was a bunch of that.
Feeling Dangerous…
What!!! 390, you savage!
Also, Mike was truly my favorite, and still is. Miss his presence and I didn’t even know him. He’s living through you for sure. Keep being great.
@strongmanvinny2 Thanks so much man, you would have loved Mike. You two have a lot of the same mindsets.
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Just released Mindset Challenges Part: 2 where I give you 6 More Challenges To push you both mentally and Physically. Also a Black Friday Deal on Personalized Programs! Thanks for the Support Everyone!
