Alpha's Work 3

“Impossible is just a big word thrown around by small men who find it easier to live in the world they’ve been given than to explore the power they have to change it. Impossible is not a fact. It’s an opinion. Impossible is not a declaration. It’s a dare. Impossible is potential. Impossible is temporary. Impossible is nothing.” -Ali

Well, I am at least going to start posting my workouts on here again. I am currently working on a side project, but I will be here to answer questions and post rants and such. If you are new to one of my logs, check out Alpha’s Work I & Alpha’s Work II

Current Stats:
6’0" and anywhere between 220-235lbs…Cut to 205 For fights and Tournaments
Dead: 645
Bench:500
Squat: 605
Front Squat: 435
Strict Military: 275
Clean: 365
Snatch: 275 (I’m not very good at these yet)
1.5 Mile Run 9:15

A lot of these I have beat, but haven’t recorded them yet. If you want to see the above ones, just search “AlphaTNation” on youtube and look around.

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Today I didn’t have much time so I just did this:

10 minutes of sprints on the rower. :30 Seconds Work / :30 Seconds Rest - I finished right around 2500 meters.

Then I worked up to 85% of my 1 Rep Max, set a clock for 10 minutes and tried to do as many deads at that weight as I could.

I ended up getting 545 17 times.

Then I set up pin squats with a green band doubled around my knees
365x5
405x5
455x5
495x4
455x5

Then I finished up with 10 more minutes of sprints on the rower, 30 on 30 off and hit right around 2000 meters.

I hope everything is still great for everyone. Hit me up in here or PM me if you have questions.

dieEMPTY

Something from my last log that some of you may remember…

A Declaration For Change

For many years scientist, biologist, and runners all agreed that the human body was incapable of covering the distance of a mile in no less than four minutes. Although coming close, no one in history had ever conquered such an astonishing feat. Then one day a young man entered the scene, one who refused to believe in the impossibility of what all the “experts” were saying…

On May 6, 1954, Roger Banister ran a mile in 3 minutes and 59 seconds.

Once one man had dominated the world’s view of the inconceivable, many other runners, who had previously labeled the four minute mile as “impossible”, broke this mythic standard; along with all of the glass ceilings they let their fears and other’s ideas build above them…

When questioned about how he was able to perform such an amazing feat, Banister replied, “The man who can drive himself further once the effort gets painful is the man who will win.”


Since the beginning of time, inhabitants of Earth have stared at the majestic peak of Mount Everest with awe and wonder. It was a place where Gods dwelled and men died. But when Edmund Hilary first peered upon the world’s tallest and most dangerous mountain; he only saw a challenge to be met. Choosing to make his own history, on the 29th of May in 1953, Sir Edmund Hilary became the first man ever to reach the summit of Everest.

Before leaving for this journey, a particularly crass reporter queried Hilary about his motives for risking life and limb to just simply climb a mountain. After looking up at the summit of Everest, Hilary’s response was a laconic,

“Because it’s there.”


Where have men like these gone? Where has that spirit gone?

Something, somewhere, has gone terribly wrong.


We live in a soft and broken world where our every wish is literally at our fingertips. Our sense of adventure, thirst for danger, and need of accomplishment is buried deep beneath a blubbery layer of convenience and mediocrity. We have lowered our standards time and time again in order to protect emaciated egos and non-existent self-reliance. As a culture, we have surrendered our spines, sold our souls, and traded our God given rights for the likes of reality TV and political correctness.

Respect for ourselves, much less for others, has been eradicated in an orgy of selfishness and greed; while lost ancient ideals of chivalry and courage are devoured in a slumber far too deep; Only to be replaced by frivolous lawsuits and actions of cowardice.

I, for one, am disgusted by what we have become, and my spirit longs for a time when your word and your honor stood for something more. We were made for greatness, but we continue to settle behind half-truths and useless excuses, building walls and masks, hoping that no one will see who we truly are underneath.

It is time for a change.

We can be that change.


Cancer is one of the most terrifying, horrible things that I can think of on this entire creation. It starts small, from the inside and begins to infect and destroy the world around it until the world around it doesn’t even recognize its old self—it is new. The old cells are gone, only the cancer remains. Then it spreads.

I want to be cancer…

I want to be part of something greater than myself, where those around me refuse to let me be “normal”. I want to challenge myself insatiably. I want to kill the old me every single day, and have a new me rise from the ashes renewed, stronger mentally, physically and spiritually. I want to be so intimate with being pushed to and past all of my preconceived limits that pain, suffering and accomplishment gain new definitions in my mind and seem ludicrous-even manic to the world around me. I want to suffer beautifully, in a manner which is befitting an heir to such an amazing gift.

When words come out of my mouth, I want to be held accountable to them. I want Valor, Honor and courage to be the traits which season my every decision and step. I want loyalty; not only to others, but, maybe more importantly, to myself to be a rock upon which others know, without doubt, is an adjective attached to who I am.

I want my character to stand on my actions alone, rather than on the content of my speech. I want excuses, complaining and whining forever removed, not only from my mouth, but also from my mind.

I want the word sacrifice seared deep into my consciousness so that I can truly appreciate each and every moment I am given.

I want to saturate those I care about with all of the love I can produce, and show those I hate the compassion they may not deserve, but has been awarded me. I want to die each day empty, knowing that I gave my all, and then gave more, without regret or wish for anything else.

I want to know, for a fact, that I can make the impossible possible and I want to rip the preconceived, basterdized barriers out from underneath the feet of the culture around me.

I want the strength, power and perseverance to change this broken world, and I pray for the naivety to believe that I can.

1 Like

Oh shiiiiiit! It’s actually you!

In for awesome.

Glad to see your doing well and back at it.

Good luck and stay strong.

Alpha welcome back, you’re an inspiration. I found your logs a few months ago and read them all through. Changed my workouts and my life to be honest. Seeing you post again is like meeting a hero from legends.

Thanks for the kind words everyone!

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“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.” -Roosevelt

06March2014 - Work For Today

Metabolic Condidtion:

Complete as many rounds as you can in 30 Minutes
2 Minutes Standing Heavybag Work
1 Minute Ground and Pound
50 Double Unders
2 Front Squats - 315/335/365/385/405
2 Snatches - 205/225/235/245/255

Strength:

6 Rounds, Adding weight Every Round
10 Single Arm Barbell Rows (Each Side) - 120/130/140/150/160/160
6 Plyo Banded (Green) Flat Bench Presses - 225/245/265/285/315/335
10 Handstand Push-Ups
Run 300 Meters Holding a 25lb Medicine Ball

Oh snap… I’m in for sure.

Has your training evolved at all since last log? Any notable lifts?

Lonnie: Yea man, it actually has changed quite a bit. I have picked up quite a few sponsors for MMA, Submission Fighting and Strongman competitions, so my training is more based on things that will help me improve my performance in those activities. I think I will probably hit a 650+lb Squat and 700+lb Deadlift this year, so both of those excite me a good bit.

Thanks so much for the question, brother!

I’m looking forward to some of the new workouts as the previous ones have really affected my training!
I was wondering how you approach nutrition day to day. I know you’ve said get protein, veggies, and fish oil with every meal in the past, but do you consider this more important then overall calories? From the old logs it never seemed like you got enough calories by recommended standards, although that obviously didn’t seem to affect you too much…

Red: Yeah man, I have never really counted calories, but always do make sure that I get enough Protein each day. I think what you eat is a lot more important than your total caloric intake. To give you and idea, here is what my nutrition looked like for today

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05March2014 - Fuel

Meal 1: 2-3 Scoops of Metabolic Drive, 1 Flameout, 2 servings of superfood, 12oz of Milk, 3 tbs MCT oil, 1 tbs grass fed butter, coffee, 2000 IU’s of Vitamin D3

-----2 Mile Ruck on a 15% Incline with a 50lb Pack

Meal 2: 2 Large Bison Burgers with onions and jalapeno peppers, 1 Flameout, 2 Cups of Spinach, 1 avocado

-----The Workout posted above

Meal 3: 2-3 Scoops of Metabolic Drive, 1 Flameout, 1 Bell Pepper, 2 Cups of Spinach

Meal 4: 2 Steaks, broccoli, peppers, onions, spinach, 1 avocado, 1 Flameout

----2 Hours of Fight Practice

Meal 5: 2-3 Scoops of Metabolic Drive, 1 Flameout, 1 Apple, 2 Cups of Spinach

Meal 6: 1 Pork Chop, 1 Steak, salad, 1 Flameout, 1 avocado

Meal 7: 2-3 Scoops of Metabolic Drive, 1 Flameout, 2 servings of superfood, 12oz of Milk, 3 tbs MCT oil, 2000 IU’s of Vitamin D3

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I hope that helps you out some brother!

Missed you brother, will be keeping up again here.

Power GnP: Hell yea man, missed you as well! Its good to be back!

?To know a species, look at its fears. To know yourself, look at your fears. Fear in itself is not important, but fear stands there and points you in the direction of things that are important. Don’t be afraid of your fears, they’re not there to scare you; they’re there to let you know that something is worth it. -C. JoyBell C.

07MARCH2014 - Work For Today

Metabolic Conditioning:
Tabatas -

8 Rounds (4:00 Minutes) of Front Squats w/ 185lbs (Rest Done in Front Rack Position)
Rest 1 Minute
8 Rounds (4:00 Minutes) of Dumbbell Swings w/ 100lbs (Dumbbell Never Touches the Ground)
Rest 1 Minute
8 Rounds (4:00 Minutes) of Push-Press w/ 155lbs (Rest in Front Rack Position)
Rest 1 Minute
8 Rounds (4:00 Minutes) of Deficit Push-Ups (Hold Plank Position During Rest Intervals)
Rest 1 Minute

Strength:
7 Rounds, Adding Weight Every Round

Weighted Pull-Ups: 90/3, 115/3, 125/3, 135/3, 145/3, 155/2, 145/3
Push Press: 225/3, 245/3, 275/3, 295/2, 305/2, 315/1, 325/1
10 Windshield Wipers (Each Side)
8 Dumbbell Snatches (Each Side) 90/10, 95/10, 100/10, 100/10, 110/10, 100/10, 100/10
15 Burpee Pull-Ups


Testing to see if this works

07March2014 - Fuel


Meal 1: 2-3 Scoops of Metabolic Drive, 1 Flameout, 2 servings of Superfood, 12oz of Milk, 3 tbs MCT oil, 1 tbs grass fed butter, coffee, 2000 IU’s of Vitamin D3

*****2 Mile Ruck on a 15% Incline with a 50lb Pack

Meal 2: 2 Large Grass fed Burgers with onions and red peppers, 1 Flameout, 2 Cups of Spinach, 1 avocado

*****The Workout posted above

Meal 3: 2-3 Scoops of Metabolic Drive, 1 Flameout, 2 Cups of Spinach, 1 Serving of Superfood

Meal 4: Grass fed steak salad, 1 Orange, 1 avocado, 1 Flameout

*****2 Hours of Fight Practice

Meal 5: 2-3 Scoops of Metabolic Drive, 1 Flameout, Bunch of Strawberries, 2 tbs MCT oil

Meal 6: Turkey Meatballs, Asparagus, 1 Flameout, 20oz of milk, 2000 IU’s of Vitamin D3

Nice pull,
Funny but nice.

Stay strong

[quote]Alpha wrote:
07March2014 - Fuel
…Turkey Meatballs…
[/quote]

At least one thing has stayed the same! Good to see you logging again.

LOL… Setting weights on top of the weights to dead lift more. I guess if you are motivated enough shit gets done

welcome back

young n: Thanks brother! It’s great to see you still around here! Thanks for checking the new log out man.


JT91: Yeah i know, right!?! My workouts are the same as they were, only the “Insert” from before, i am not just labeling as “metabolic conditioning” and the strength stuff is all giant sets just like before. I may start labeling them the old way on here so that people understand what I mean better. I have been writing for some websites and they all just wanted them written like this…I’ll Have to decide, but thanks so much for checking back in man!


Lonnie: Hahaha yeah man, where I was at the time didn’t have enough regular weights there and the bumpers were taking up too much room. So to compensate we just duct taped weights on top. We knew they wouldn’t stay, but it was funny all the same. Thanks for checking in brother!


Harmony: Thanks! It’s good to be back

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“I WILL DO TODAY WHAT OTHERS WON’T, SO THAT I CAN DO TOMORROW WHAT OTHERS CAN’T.” -Jerry Rice

Saturday, 08March2014 - Work For Today

No weights for me today. Had fight practice (Drills and sparing) this morning for 2 hours. Went really well.

Once I got home and my protein shake was digested enough I went outside and ran a mile to make sure my legs were still warm enough, then Idid 10 - 60 meter hill sprints. Only rest was the time it took to walk back down the hill…

Notes: I HATE hill sprints. I really think that they might me my least favorite form of any kind of exercise…But, I constantly tell my clients and co-workers that if you want to change, you have to do the thing you hate the most - the most often… I eat my words today.

I hope everyone is getting at it today!

-dieEMPTY-

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“The question isn’t who is going to let me; it’s who is going to stop me.” -Ayn Rand

Sunday, 09MARCH2104 - Work For Today

Just finished up 2 Hours of Muy Thai and Jiu-Jitsu. I was working with so really big guys yesterday and from getting smashed, sprawled and bent in positions that were not too much fun, it left my back and neck feeling like junk. Was getting the normal pain down my legs and weird numbeness, almost didn’t go to the fight team practice today but nutted up and went. Now my body feels much better and I am ready to hit practice hard this week.

Then I headed to the gym to help a friend out and ended up working a little bit on my snatch form. I really need to get a coach to tell me what i am doing wrong. My self-assessment just isn’t cutting it.

Did my Warm-Ups Sets, then my working sets looked like this:
Power Cleans: 185x5, 205x5, 225x3, 245x3, 275x1, 295x1, 315x1, 335x1
Snatches: 185x3, 205x2, 225x1, 245x1, 265x1, 285xFAIL

All in all it was a good morning.


Fuel From yesterday:

Meal 1: 2-3 Scoops of Metabolic Drive, 1 Flameout, 2 servings of Superfood, 12oz of Milk, 3 tbs MCT oil, 1 tbs grass fed butter, coffee, 2000 IU’s of Vitamin D3

*****Fight Team Practice

Meal 2: 2-3 Scoops of Metabolic Drive, 1 Flameout, 1 Orange, 1 Red bell Pepper

*****Hill Sprints from yesterday

Meal 3: LOTS of sashimi, 1 Seaweed salad, regular salad, miso soup

Meal 4: Seabass, baby kale salad, mixed nuts, crabcake, mango

Meal 5: 2-3 Scoops of Metabolic Drive, 1 Flameout, 20oz of milk, 2000 IU’s of Vitamin D3