Alpha V

Training Training Logs
907

Good video, basically a version of conjugate for raw lifters which people either say doesn’t work or they just setup incorrectly. Might give it a try one of these days after I pay more attention to what my weak points are, although knowing that would really help with any program.

When you go for a PR do you also do that within a giant set or sometimes take a few minutes to catch your breath and prep mentally? I’ve been trying to add those which are usually just super sets but usually do the hardest set of the day on its own.

908

@punnyguy Yea man, i definitely have, that was a great one and I agree a lot with much of the Stuff Chris Duffin Teaches!

@sufiandy Thank man and I still use Giant Sets for all of my PRs. But I have been doing them for so long that it is just second nature to me now. And definitely find out those weak points man. If you do then you will definitely gain a lot of pounds to all of your PRs!

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“I promise you, the more you push yourself to accomplish anything that seems beyond your comfort level, the more you’re going to hear from yourself and others how it is impossible.” --Richard Machowicz

10FEBRUARY2016 - Work For Today.

CONDITIONING - 5 Rounds
100 Foot Bear Walk
100 Foot Gator Walk
100 Foot Burpee Broad Jumps
40 Double Unders

STRENGTH
Barbell Rows: 135x3, 225x3, 315x3, 365x3, 405x3, 425x3 425x3
Bench Press: 135x3, 225x3, 315x3, 365x3, 405x3, 455x1, 480x1
Glute Ham Raise Sit-Ups: 12 Each Round

Then I dropped the Bench weight back to 315
315x15
315x12
315x10

Then Finished with 2 Rounds of
20 Grenade Pull-Ups
20 Handstand Push-ups

NOTES - I need to get my act together. It has been a rough week of lifting but mainly because I am not focusing on it enough…

Here is the 315x15 Bench Set
https://www.instagram.com/p/BQThS2pFpuT/?taken-by=neversate

And…People are constantly asking me how they should warm-up. The only problem is that the answer is going to be different for everyone…But here is How I do it. Hope there is some stuff in here that you guys can use!

3 Likes
909

Great work on the 700lbs!!! Still thinking of trying a powerlifting meet this year?

910

@halcj1 Yea man, it is a thought but it doesn’t excite me at all. If i do one it will just be a side thing that I won’t train for.

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“There are people who do not live their present life; it is as if they were preparing themselves, with all their zeal, to live some other life, but not this one. And while they do this, time goes by and is lost.” --Antiphon

MONDAY, 13FEBRUARY2017 - Work For Today

I Came, I Saw, I Squatted 700Lbs.

https://www.instagram.com/p/BQdy_JQFd6P/?taken-by=neversate

I am happy. New milestone reached. I now have an official (GYM)
310 Strict Press
400 Push-Press
505 Bench Press
700 Squat
710 Deadlift
…Need that Deadlift to come up!

7 Likes
911

That was an awesome lift! I don’t really know what more I can say…

912

@Roan Thanks so much brother, that means a lot coming from you!

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Finally! I was fortunate enough to hit a 700 lb Squat PR! I also introduce you guys to some really inspirational members of my gym who are competing in Strongman even though they have lost limbs or were born without them. Amazing individuals and I am honored to call them friends! If you had any excuses, you don’t anymore…

9 Likes
913

^^^That video should be in some kind of YouTube Hall of Fame.

…sorry, Alpha, not for the 700 lb squat LOL! :wink:

914

That is a big lift!

Loved the video. It is great to watch how they overcome adversity to still chase their goals! Definitely a great addition to your channel.

915

Recently started reading the logs as well as watching some videos after I read your article on T-Nation. Great work, good videos. Just wanted to drop some positivity.

Edit: It sounded less stalker-ish in my head…

1 Like
916

This is the attitude we try to build in our students. No excuses, take responsibility, and defy what you thought was possible.

Thank you

917

That video needs publicity beyond this website.

918

@punnyguy Thanks man! And I am more than happy to let them shine brother! Just trying to give credit where credit is due!

@Ironwarrior25 Thanks so much man, that means a lot coming from you brother!

@Despade Hahah nah man Stalk on! I really appreciate you checking those thing out man, it really does mean a lot!

@cincy213 That is awesome man! The world would be a better place if more people were spending that message instead of what is going around these days!

@biker Thanks man! I am trying hard to get it out there. Hopefully the internet finds these guys as inspirational as I do!

Alright, so Latest Youtube Video where I am reaching back out to my Strongman Brethren!

EVERY Strength athlete should consider adding Yoke Walks into their training. In this video, I give a brief explanation on basic set-up and some more advanced tips for you competitors on how to improve your Yoke Walk. I also cover what to do if you do not have access to a yoke and why you should make these a training priority. I hope this helps some of you out!

3 Likes
919

If you guys never get the chance to come workout at my gym, NEVERsate Athletics, this is what a Open Gym looks like. But definitely try to make it out sometime because I would love to meet all of you…well, most of you! Hahaha

4 Likes
920

So I’m about to buy my first barbell and I was thinking of getting the rouge ohio power bar. Do you have any thoughts on it, or other suggestions?

Also I just watched the open gym video and man I miss being up there. You really have set up one of the best environments I could dream of. The people there are all so cool. Congratulations on creating such a good place!

921

This log is gold man!

You are an absolute monster!

922

I’m not Alpha, but I think it depends a little on your specific needs. Do you train mostly power lifts, or any Olympic lifts? Rogue has a really nice 7-minute long video where CrossFit athlete Matt Chan breaks down six of the Rogue barbells and discusses their specific attributes and differences.

923

Thanks, I’ll check out the video!
I just squat, bench, deadlift, and press. I decided I will get a specific olympic bar in a few years when I hit some person goals in those 4 lifts.

924

@Roran Dude we miss having you too! And the Rogue ohio power bar is my absolutely favorite bar to use for bech and squats. It is really stiff, the knurling is super aggressive and it has held up well. I don’t even use my other bars for squats or bench man. It is definitely my go to and top recommendation!

@isdatnutty Thanks man, i really appreciate that!

@ActivitiesGuy Yea that is a good point. The Ohio power bar wouldn’t be very good for Oly lifting. But for powerlifts I think it is amazing!

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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

MONDAY, 19FEBRUARY2017 - Work For Today

STRONGMAN CONDITIONING - For 5 Minutes
Farmer’s Walked Bumper plates (2 - 25lb bumper plates pinched together in each hand) Whenever i dropped them, I hit 5 bupees and got right back to it.

STRENGTH - Car Deadlift
Car x 10 (Aprox 430lbs)
Car + 90lbs x 2 (Aprox 520lbs)
Car + 180lbs x 2 (Aprox 610lbs)
Car + 270lbs x 2 (Aprox 700lbs)
Car + 360lbs x 2 (Aprox 790lbs)
Car + 450lbs x NOPE (Aprox 880lbs)

VOLUME
Car x 30
Car x 20
Car x10
10 Glute Ham Raise Sit-ups between sets

ASSISTANCE GIANT SET - 5 Rounds
8 Single arm BARBELL rows each side
12 Glute Ham Raises
10 Windshield Wipers (Each Side)

NOTES:

  • Well we decided to actually figure out how much weight a Corolla actually adds on a deadlift. For those of you who have never done a car deadlift before. It is not actually a deadlift, it is more or a hack squat and you only take on a portion of the weight once you have taken all of the slack out of the frame and shocks. So even since it is a car, it is not terribly heavy. It is horrible…but you are not lifting all of the 3000lbs or whatever the car weighs.

So I stood on the scale and weighed in at 238lbs. Then while still standing on the scale, I deadlifted the car. It evened up adding 430lbs to my weight. So now we roughly have an idea of how much we are moving (at least with that articular car).

Pretty cool day and it was good to be training again. So much of my time is now spent helping everyone else that my training has suffered. But i feel like I am ready to make it a priority again.

6 Likes
925

And so are we. The amount of free information you put out for someone who isn’t a millionaire is awesome. I’ve been commenting on a lot of your YouTube vids and appreciate the responses. Not everyone does that! All in all, after your last free programming video (setting up conjugate) I decided its time I do this. Not only because I want to be insanely stronger than I already am, but because I need to be more conditioned. Not for any particular reason other than I want to live longer! I’m competing in a USAPL event on 4/1 and most people would thing switching up training like this (I followed more of a Sheiko/Silent Mike/Bryce Lewis style approach with more frekwency/lower percentages, sometimes tapping into 85%) this close to a meet is dangerous. But, I don’t care.

Regardless, I know where I’m at right now and I know pretty close to where I’m going to be at in 5 weeks. But, your program has already done exactly what I thought it would do; kicked my heart right where it needed to be kicked! I did have a nice side affect last week of not changing my diet and losing 4 lbs. over the first full week of doing it and I can’t wait to see where it takes me. I do only have 1 barbell so that makes me get creative with the jump rope and the 200 lbs. sandbag I do have, but all in all, I’ve tried to follow the Westside method and it didn’t do me a lot of good for very long. I was excited about this video and look forward to training this way for a very long time. Thank you Brian and I can’t wait to watch you smash more PRs in the future. You are inspiring and as long as you keep doing what you’re doing, you’re going to be blessed regardless of what you set your mind to!

2 Likes
926

Looks like that is the one I’ll be getting then, as soon as I get my tax return!