Thanks man, its a rough time but I need to get lifting to give myself something to focus on. Kind of like physical therapy, when you’re lifting you can’t really think about much but the iron.
Good work on the strongman event.
[quote]Lift and Eat wrote:
Thanks man, its a rough time but I need to get lifting to give myself something to focus on. Kind of like physical therapy, when you’re lifting you can’t really think about much but the iron.
Good work on the strongman event.[/quote]
Even though I don’t know you, I’m sorry for your lost brother in iron. If I can do something to help you, then please. I’ll try my best bro.
Hey Regev, Alpha is trying to keep his name off the net, so maybe edit your comment.
[quote]MattyG35 wrote:
Hey Regev, Alpha is trying to keep his name off the net, so maybe edit your comment.[/quote]
yee I forgot with all this guys yelling his name…
EDITED!!
Beastly Alpha! That log for sure looks like it would be too wide to get a good rack position.
[quote]Regev19978 wrote:
Even though I don’t know you, I’m sorry for your lost brother in iron. If I can do something to help you, then please. I’ll try my best bro.
[/quote]
Thanks brother, I’m not sure there’s really anything anyone can do, just have to work through the grief. Thanks for your kind words though.
MattyG35: Yea man, the log was so cumbersome that most of the guys got less than 5 reps. It really was like arnold pressing the thing. I kept trying to get under the log and that is why I kept stepping forward.
Regev: Yea man, I’m not sure that I would call any of it “fun”. After every event, you felt like death and wanted to be done for the day, but you just had to keep moving forward. I think it was a positive experience overall, but I would not say that I had “fun”. I loved the fellow competitors though, they were all really amazing guys.
Lift and Eat: Yea man. One minute, one step at a time brother. Lift heavier than you want to. Take less rest than you want to. Push harder than you feel you can. My thoughts and prayers are with you and yours.
law8: Yea man, it was rough. I’m just glad that it went as well as it did!
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Life shrinks or expands in proportion to one’s courage. – Anais Tin
Monday, 14APRIL2104 - Work For Today
INSERT:
At the top of Every Minute for 10 Minutes, complete 30 Dumbbell Swings (90lbs).
STRENGTH:
Loaded a Barbell with 315, then…
3 Minutes Max Effort Squats
3 Minutes Rest
2 Minutes Max Effort Squats
2 Minutes Rest
1 Minute Max Effort Squats
1 Minute Rest
…Nothing like starting back in slow…This almost killed me.
Then, 6 Rounds
Weighted Pull-Ups: 90x5, 100x5, 110x5, 120x5, 130x5, 140x5
Weighted Dips: 90x5, 100x5, 110x5, 120x5, 130x5, 140x5
8 Plate Around Head (Each Side)
2 Minute Plank
NOTES:
-Between the squats and the swings, my back is SHOT!!! I am sure it is partially still exhaustion from this weekend as well.
-Went light on the pull-Ups and Dips just to get things moving.
**2 Mile Ruck @ 15% with a 50lb Vest first thing this morning.
**MMA practice this afternoon
Here is most of the medley vid from this weekend…160lb kegs, 205 each hand on the Farmer’s
Good job Alpha.
I don’t know if there’s a rule against this or not, but maybe pat yourself down with chalk next time so you can go into the last haul with a dry grip.
MattyG35: Man!! Where were you a few days ago!?! One of the guys after me kept some chalk in his pocket…I should have thought of something like that.
“Listen to what is being preached today. Look at everyone around us. You’ve wondered why they suffer, why they seek happiness and never find it. If any man stopped and asked himself whether he’s ever held a truly personal desire, he’d find the answer. He’d see that all his wishes, his efforts, his dreams, his ambitions are motivated by other men. He’s not really struggling even for material wealth, but for the second-hander’s delusion - prestige. A stamp of approval, not his own. He can find no joy in the struggle and no joy when he has succeeded. He can’t say about a single thing: ‘This is what I wanted because I wanted it, not because it made my neighbors gape at me’. Then he wonders why he’s unhappy.” – Ayn Rand, The Fountainhead
Tuesday, 15APRIL2014 - Work For Today
I did this as the INSERT: My numbers were 100/400
Estimate how many Push-Ups you think you can complete in :60 Seconds.
Take that number and multiply it by 4.
Take as long as needed to complete that many Push-Ups WITHOUT letting your knees touch the floor. Rest in the ?Up? Position.
STRENGTH: Giant Sets
Snatch Grip Deadlifts from a Deficit (Standing on 25lb bumpers): 315x3, 405x3, 455x3, 500x3, 550x3
Barbell Bent Over Rows: 225x8, 275x8, 315x8, 365x8, 385x8
Barbell Flat Bench Presses: 225x8, 275x8, 315x8, 365x8, 225x30
Medicine Ball Plyometric Push-Ups: 20, 20, 20, 20, 20
Medicine Ball ?V? Sit-Up Pass Throughs: 10, 10, 10, 10, 10
Run 300 Meters Holding a 25lb Medicine Ball @ 9mph: Between Every Round
NOTES:
- I was happy that I got that high on the Deficit deads because my back is pretty tired from the weekend and yesterday…
- 365x8 on the bench felt strong, I had more in me. Then I just did the 225x30 on a whim. Definitely surprised myself on that one though.
** 2 Mile ruck @ 15% w/ 50lb vest in the AM
** MMA Practice this afternoon
That pushup challenge sounds horrible. I’ll have to try that this weekend.
I liked the quote by the way, I was having a conversation about something similar with my brother the other day.
Glad there’s a thread back up and running. I found the previous threads last year and think I read through all of both. So motivating.
Anyways, what’s your experience with chin ups and pull ups? It seems you’ve always used a neutral grip over these two. What’s your strength like on all 3 relative to each other? I’ve done primarily pull ups my whole life. But after giving a couple reps with 4 plates a shot, my shoulders weren’t having it. Haven’t done overhand since b/c of some irritation/clicking at deadhang.
So I’ve been doing chin ups but they just don’t feel that safe to me overall if going above say 100lbs. I’ve never done neutral though. And I kind of remember you saying something about shoulder issues in one of the threads influencing your choice.
And big ufc fan. Not sure if you’re able to, but who are the main ufc fighters you’re friends with? It’d be awesome to see you on the big stage one day and give Jon Jones a run for his money, haha.
I don’t that my abs and core are strong enough for the push up challenge, I’ll try it in the weekend…
[quote]Latissimus65 wrote:
So I’ve been doing chin ups but they just don’t feel that safe to me overall if going above say 100lbs. I’ve never done neutral though. And I kind of remember you saying something about shoulder issues in one of the threads influencing your choice. [/quote]
Neutral grip is safer for the shoulder as far as I know.
For me neutral (more semi-supinated) is a lot lower lats and biceps and a little bit more work on the upper back than the pullup, especially on the lower traps and rhomboids.
Redfive: It is a good one man. It is more mental than anything. We also do a 10 Minute plank from time to time. Once you realize that it is just going to suck…it is easier to accept it and just keep moving. Sometimes you will drop all of the way down to 1-2 reps at a time, but then you will get weird spurts of power again. Definitely give it a shot man!
Latissimus65: Thanks for the kind words man! If I am just doing bodyweight, I am strongest on chin-ups, I can get about 40 of those. Pull-Ups are right around 30 and semi-supinated are in the mid 30’s. When I start adding weight, I have had similar experiences as yours. Pull-Ups make me worried that something is going to snap in my shoulders. Chin-Ups feel ok, but I end up doing more of an inverted row than a chin-up after a bit, so I settle on Semi-Supinated. I am pretty strong there and my shoulders feel pretty safe in both the top and dead-hang position. That is why I do those the most. I am similar in strength with those and pull-ups, but like I said, the pull-ups just make my shoulders feel like they are going to dislocate or something.
I might make the big show someday man, but right now it is not really my focus. I am not really a name dropper so I will refrain from that…and Jon Jones is a beast man, the guy has like 8" of reach on me! He could hit me from the other side of the cage!
Thanks for asking man, I hope that helps!
Regev: You have to give the push-up thing a chance man! the worst thing that can happen is you fail! Win or learn brother, there is no lose. And have you given up on your log? I haven’t caught it being updated lately.
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“We improve ourselves by victories over ourself. There must be contests, and you must win.” – Edward Gibbon
Wednesday, 16APRIL2014 - Work For Today
INSERT:
As Many Rounds As You Can in 15 Minutes
10 Pull-Ups
10 Handstand Push-Ups
20 Step-Ups on a 20? Box with a 135lb Barbell in the Front Rack Position
10 Burpee Box Jumps ? 20? Box
…This sucked.
STRENGTH: Giant Sets
Power Cleans: 225x3, 245x3, 265x3, 285x3, 315x2, 335x1
Weighted Chin-Ups: 100x3, 115x3, 125x3, 135x3, 155x3, 180x3
Standing Single Arm Barbell Overhead Press: 65x8es, 85x8, 105x8, 105x8, 115x8105x8
Hanging Windshield Wipers: 20, 20, 20, 20, 20, 20
Barbell Turkish Get-Ups: 105x6, 105x6, 105x6, 105x6, 105x6, 105x6
EXTRACT:
Then, 135lb Barbell Clean & Press with 45lb chains on each side (185lbs at the top)
20 Rounds
3 Clean & Press
…First time I have ever had the chance to mess around with chains…I liked it a lot!
Rest 10 Seconds
I almost forgot about my log haha haven’t been updated it in a few days…
I think I’ll just log it for myself, maybe someday I’ll do a one and keep up with it.
Anyway, training going well, I started doing pause benches, incline and flat and I really like it. Since I started the squats and deads light I’m still progressing well but getting some soreness from the volume.
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“Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, ambition inspired, and success achieved.” --Helen Keller
Just some early morning stuff. I rucked 2 Miles with the vest this morning. Then started my strength stuff, but realized that I didn’t have the time so I did:
40 Reps of “Burpee/Push-Up/Jumping Jack/ Sit-Up/Handstand Combo” in Less than 10 Minutes. For every rep you are short, complete a Burpee Pull-Up in its place as penalty.
1 Rep = Complete a Burpee, Drop and complete a Push-Up, stand and complete a Jumping Jack, drop and complete a full Sit-Up (Arms extended above your head), stand and complete a 1 Second Handstand Hold.
…I will get my strength stuff in this afternoon or evening either before or after MMA Practice.
I just finished reading your first log, backwards and skipped on some things but I read most of it… haha
I can post some of your old rants if you want, I saved some of them if not all of them, can’t tell…
Hey alpha, do you think ramping sets is superior than straight sets? Because you all the time ramp up or down
Hey Alpha
I recently discovered your logs and have really enjoyed reading through them. I admire your training style, dedication and your philosophy. You’re work here has been a positive influence on my own training. I look forward to all the quotes, they’re words to live by.
Have you come across funkmma? I just found some of his stuff, good ideas for conditioning work.
Paul
I know what you mean about the mental & physical aspect of those push ups & 10 min planks. Years ago I did a gym challenge where you did static wall squats (I dont know if that’s the right name? basically you ‘sit’ with your back against the wall & your knees at 90 degrees as if you’re sitting on an invisible chair).
Anyway I started at a couple of mins & by the end of the week ended up at 22mins. Each time I did it I would get to a point where I thought I can’t carry on, then I would say I’ll just complete this min & stop, then once I’d completed that min weirdly it’d suddenly feel easy again & I’d do another min or so before thinking I’ll have to stop.
This would happen a few times before I really did hit the point of stopping. I’d be interested to know what physiological processes were occuring in the muscles during that time.
Regev: Thanks for going back and reading the old logs man, but I don’t think I would post old rant from there on here. If people want to read them they can find them. Plus I will be adding more new ones on this log as well.
I personally think ramping your sets is much more beneficial if strength is your goal. I would hate to only be doing 100lbs if I could have worked up to 110lbs that day. Plus it allows me to manipulate the weight to how I feel. It is like immediate feedback and has worked best for me.
pabergin: Hey man, thanks so much for the kind words! I’m glad I was able to be a small positive impact on your training! and I googled Funkmma, I’ll have to look more into it and search out some of his stuff on youtube but thanks for pointing him out! I am always looking for new places to get ideas!
Lift and Eat: I agree man. I think so much of this game is mental and I know, for me personally at least, If I fail it is almost always because of a weakness in my mind, not so much in my body. The good news is that studies have shown that we can build that perseverance just like we can our muscles. It just takes hard work and time. But nothing beats that feeling you get when you know you overcame an obstacle and are standing on the other side. Thanks for checking in man!
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After this morning getting cut short, I made it back into the gym after MMA Practice and got a little bit more done. Looked something like this:
Giant Sets as always
Squats: 315x5, 365x5, 405x5, 455x5, 495x5
Good Mornings: 275x5, 315x5, 365x5, 365x5, 365x5
Barbell Full Contact Twists (Each Side): 70x8es, 80x8, 90x8, 100x8, 100x8
?Skin the Cat? on the rings: 8, 8, 8, 8, 8
Dumbbell Snatches (Each Side): 100x8, 100x8, 100x8, 100x8, 100x8