Alpha V

Training Training Logs
122

@Alpha I don’t really get the joke I guess hahaha.

This write-up touches some other things than last time, cool to read.

PS. Don’t call yourself stupid, man. If a stupid bloke is my example, what am I expected to turn into? You had a lapse of mind, nothing more, nothing less. Listen to Cap Haddock: - YouTube

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@strongmanvinny21 I totally agree man. I’d rather be the guy who went for it and failed than the guy who is at home wondering if he had it. And thanks for the feedback on the commentary, i am definitely feeling more comfortable with it.

@Benanything You got it brother!

@Panopticum Yea man, I was just using some self deprecating humor to try to liven up the video. I wasn’t actually calling myself stupid. Good video though, thanks for sharing.

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@Alpha Haha, I was mostly joking around man. I know you weren’t calling yourself really stupid. And I’m always looking to shoehorn Haddock in.

Do you feel floor presses bang up your shoulders less? Or why are you picking them?

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I’ve really been enjoying the commentary videos. The logic of the jump from 485 to 500 made total sense when you laid it out haha! Congratulations on all the PRs lately

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@Panopticum Hahaha i got you now man. Intention is hard to pick up over text in this fashion. And I am only doing floor presses because, on the conjugate system, your Maximum effort days are built around “variations” of your main lifts. i want my bench to go up, so i am working floor presses. Benching doesn’t really bother my shoulder much so i couldn’t say if this is easier on them or not. Wish i could be more of a help to you brother!

@Roran Thanks brother, I am enjoying doing them! They definitely take a little more time to put together but even I find my own videos more interesting when i am talking over them. It has lead to more subscribers, and that is the end goal, so I am going to keep it up. i took a ton of video teach the front squat then spent a few hours of editing it and hated it so i ditched it all and am going to start fresh. I think i am going to narrow down the topics to something like “here are 3 tips to help improve your front squat” or something easier like that. We will see how that goes, but I am going to try and tape those sessions this week. Thanks for checking in man!

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“Integrity is the antithesis of compromise and the sworn enemy of comfort. It bases its decisions not on how much discomfort we might be able to avoid, but on how much we need to avoid the compromise of comfort.” --Craig D. Lounsbrough

MONDAY, 25JANUARY2016 - Work For Today
Maximum Effort Lower
Rack Deadlifts
135x3
225x3
315x1
405x1
500x1
585x1
635x1
675x1
725x1

Cut it there because my back was absolutely shot from all of the shoveling I had done of the past few days.

TUESDAY, 26JANUARY2016 - Work For Today
Wave 1/Week 4/Day 2

STRONGMAN CONDITIONING
As Many Tire Flips As Possible in 8 Minutes
Tire should be approximately 3x Bodyweight

SLED LOADING/DRAG MEDLEY - 5 Rounds
50 Foot Keg Carry and Load it onto an Empty Sled
Sprint 50 Foot Back to the Starting Line
50 Foot Keg Carry (With a heavier Keg) and load it onto the Sled
Sprint 50 Foot Back to the Starting Line
50 Foot Sandbag Carry and Load it onto the Sled
Sprint back to the starting line
Then Drag the Sled back to the Starting line

NOTES:

  • Public Service Announcement: Shoveling snow for 3 days straight does nothing to help your rack deadlift. I hit a heavy single and called it a day.
  • I was still shot today and wasn’t going to do anything, but after coaching and watching people play, i wanted to get in on the action…Probably a dumb idea.
  • I am really hoping my exhausted lower back does not hinder my overhead press tomorrow. I am hoping for 380, but we will see how that goes…
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@Alpha Text is tricky indeed. I now remember you have to switch up the main lifts, thanks for mentioning it!

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@Panopticum You got it bother!

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“If I am always standing at the bottom of the mountain longingly looking up, in all probability it is because I have heeded the pillaging dogma of mediocrity which persistently tells me that the dream is not worth the climb.” --Craig D. Lounsbrough

WEDNESDAY, 27JANUARY2016 - Work For Today
Wave 1/Week 4/Day 3

CONDITIONING - At the Top of Every Minute for 10 Minutes
3 Pull-Ups
5 Push-Ups
10 Jumping Lunges (Each Leg)
Side Plank for the Remainder of the Minute

STRENGTH - Maximum Effort Upper
Axle Overhead Press out of the Rack
135lbs x 2
225x2
275x1
315x1
345x1
380x1 (PR!!!)

VOLUME - 2 Rounds
Continental Clean & Press @ 275lbs
x5 Each rep touching the deck every round
x5 Each rep touching the deck every round

ASSISTANCE
Strict Axle Press: 225lbs x 10

Tabata “Z” Presses. :40 Seconds Work / :10 Seconds Rest for 10 round and 1 BIG set of hating my life.

NOTES:

  • My back is still in a really rough place from all of the shoveling this week so i wasn’t sure how today i was going to go.
  • Started working my way up on the Axle Overhead presses. Made reasonable jumps with he last one being at 380lbs and to be honest. i had more in me. i cut it there because it was a 10 pound PR and i didn’t want to get greedy (like I spoke about in my last video)
  • Really stoked about hitting the 380 OHP. 400 is right around the corner and may already be in the bag right now judging with how the reps were going.
  • i was also really happy to have done some continental clean and press reps at my next contest weight. It is as many as possible in :60 seconds. Hitting 5’s is a really good place to start. I could have kept going if I wanted to dig into potato realm, but I chose to stay away from that today.
  • Z presses for Tabatas is always a great way to finish off your shoulders. I would definitely recommend it.
  • But because of how my back felt prior to and after training, I cut it there. Shoveling this much snow is no bueno for gaining strength! I was very relieved things went as well as they did.

-Thanks for following everyone! I am hoping to have the video and commentary edited and uploaded by tomorrow sometime. Hopefully you guys will like it and subscribe to my channel.

***Also, the big news I have been waiting to tell you guys about should be open source as of 04February. Keep an eye out for that.

1 Like
129

Jesus man, 380. Good fucking job! And 400? Holy shit! I got some work to do now!

1 Like
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@strongmanvinny21 Thanks brother! You definitely still have me on the strict press and the log though! I’m the one with work to do!

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Here is the video from yesterday’s training. It has the 380 Axle Overhead Press, 275 axle continental clean and press for 5 reps. and Axle Strict press 225x10.

As always, i really appreciate all of you who subscribed, liked and left comments on my previous videos. Means a lot, seriously.

2 Likes
131

That’s a monster press Alpha. Great work.

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380 moved very fast too

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You’re doing that incredible lift again where you take your hand off the bar when the weight’s up to your chest. I still think that’s incredible.

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Hi Alpha great video. You never fail to amaze and inspire us. If that your gym all I have to say is WOW!

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@T3hPwnisher Thanks brother! i am working hard to try for that 400lb OHP soon!

@stronkfak Thanks man, it really didn’t feel that bad. I just didn’t want to get it back up to the rack for a heavier attempt after I dropped it!

@biker Thanks boss. Yea, the continental clean & press. It is like the spawn of cancer and AIDS. Not much fun to be had, but it is necessary.

@Blackiebluewings Thanks man, that means a lot that you would say that! And yep, that is the gym I have been building. No place around had the equipment and mentality I wanted, so i decided to start my own!

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“Maybe it’s an issue of being unable or unwilling to realize that we can actually impact things sufficiently to change things, rather than seeing ourselves as being exiled to some distant sideline of life where we can do nothing more than sheepishly root for a life that’s far too far away to touch.” – Craig D. Lounsbrough

FRIDAY, 29JANUARY2016 - Work For Today
Wave 1/Week 4/Day 5

SPEED - Dynamic Effort Lower
Banded SSB Box Squats - 230 at the bottom, 530 at the top.
2 Reps Every :30 Seconds for 9 Minutes

Banded Deadlifts - 225 at the bottom 500 at the top
1 Rep at the top of every :30 Seconds for 10 Minutes

STRONGMAN
Lots and Lots of Keg Over Bar…

NOTES:

  • I have a buddy who i am training for his first Strongman comp and he has Keg over bar as one of the events. We worked technique. Then went heavy. Then did some AMRAP in :60 Seconds sets.
  • I kept the speed stuff lighter today because I know that I am not as recovered from the week as I should be. Overall it was a good training day. Much better than the one I had in my head going into this!
1 Like
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“Billions of people have traveled and continue to travel the other path, and it grows wider every year…The trouble is that on this wide path, you don’t end up at awesome. You just end up at old. This path is called ‘average’.” --Jon Acuff

“Every advancing step I take toward my goal of comfort is yet another retreating step I take away from God’s goal of the impossible.” --Craig D. Lounsbrough

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MONDAY, 01FEBRUARY2016 - Work For Today
Wave 1/Week 5/Day 1

CONDITIONING -
100 Sprawl Heavybag Flips. As Fast As Possible

STRENGTH - Maximum Effort Lower
Pause Squats
135x2
225x1
315x1
405x1
500x1
585x1
645x1 PR

VOLUME
Loaded a Bar with 515lbs and completed 15 reps in an unbroken set.

ASSISTANCE - 2 Rounds
SSB Good Mornings (With the catches set to the bottom of my deadlift height)
Banded Good Mornings

NOTES:

  • I’ll be honest with you, when i was working my way up, i didn’t think i was going to see a PR today. The bar was feeling heavier on my back than it should have and my speed was slower than normal. But I just keep adding weight . I hit the 645 at good death for a decent pause, and stood right up. No grind at all. Really didn’t look like a PR set at all.
  • For Volume, i had to drop back to 515 for 3 sets of 5, but the walkouts were so dicey that I just choose to walk it out once and get all 15 reps done is one set. By number 5 my right ear was closing off every time I dropped into the hole. I knew it was the first signs of passing out, but I figured I would just get to 10. Once i got to 10 i did 2 more. then i had the conscious thought to rack it just because i didn’t think my legs would carry the weight back to rack. But since I didn’t believe i could actually get there, I decided that I would finish my reps then lower the bar down to the safety arms. But after the 15th reps was complete, i had already forgotten my plan and went to take my first step back to the rack…My legs were concrete. I hobbled it back in and then just decided to sit right down then and there. My buddy who was also training with me at the time just laughed and me while doing a mock clap. It was a good day.

I am going to hope to have the video edited and up by tomorrow sometime. In he meanwhile. Here is the 645 paused squat from Instagram (please follow me on there as well. (@NEVERsate)
https://www.instagram.com/p/BBRGF32JHQb/?taken-by=neversate

2 Likes
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Here is the video from yesterday’s training session. In it, i talk about how I get ready and warmed up for my squat workouts, show my jumps up to the 645lb Pause Squat PR, including the 515lb Squat for 15 Reps and show some of my assistance from the workout. I hope you guys like it and subscribe to my channel!

3 Likes
138

Wow, the suprise at the end of the video! I’ll be looking out for it this week! Great video and PR, I’ll have to try the second ankle mobility thing you showed. I’ve got a problem ankle as well but hadn’t thought about that.

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Duuuddddeeeee,

awesome work!

Not much time now to chime in, but seriously, great progress.

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Fantastic news about article!

1 Like
141

That’s nuts man. 515 for 15… geez.