The easter bunny stopped by a little bit early this year and brought me some news toys…
Now I can actually train before my next strongman comp!
I’m jelly.
I made a tire into a sled 2 summers ago (put some boards across the center), put an eyelet through it for a rope and handles, made for some nice training in the summer, push, pull, run, could do all sorts of fun stuff.
You ever use fat gripz Alpha? They might be useful for those farmers walk handles.
awesome stuff you got there! Man, how I wish for those babes…
and as for the log, I meant your first log, the one you said you deleted back in 2009 for security issues…
Read this Alpha and thought it might be a good quote to share with you. From Bruce Lee in the book The Art of Expressing the Human Body
When running with a student who was much older than Lee at a 6.5 mile pace, the guy said he couldn’t go any further than three miles, or he’d “be liable to have a heart attack and die.” Bruce’s reply? “Then die.” Later, Bruce explained his response: “if you always put limits on what you can do, physical or anything else, it’ll spread over into the rest of your life. It’ll spread into your work, into your morality, into your entire being. Ther are no limits. There are plateaus, but you must not stay there, you must go beyond them. If it kills you, it kills you. A man must constantly exceed his level.”
Cheers brother, have fun killing yourself with those Strongman implements.
[quote]Lonnie123 wrote:
Read this Alpha and thought it might be a good quote to share with you. From Bruce Lee in the book The Art of Expressing the Human Body
When running with a student who was much older than Lee at a 6.5 mile pace, the guy said he couldn’t go any further than three miles, or he’d “be liable to have a heart attack and die.” Bruce’s reply? “Then die.” Later, Bruce explained his response: “if you always put limits on what you can do, physical or anything else, it’ll spread over into the rest of your life. It’ll spread into your work, into your morality, into your entire being. Ther are no limits. There are plateaus, but you must not stay there, you must go beyond them. If it kills you, it kills you. A man must constantly exceed his level.”
Cheers brother, have fun killing yourself with those Strongman implements.[/quote]
Sorry to bump in but man that was a great quote thanks for posting it!
Just bumping the log…
B must be busy…
MattyG35: Yea man, I am stoked about getting these! I have never tried out fat griz, but I will definitely look into them. Great suggestion!
Regev: Thanks for bumping the log back up brother! I appreciate it!
Lonnie: LOVE that quote man! Thanks so much for posting it up here!
law8: What’s up brother!
Sorry everyone, I have been super busy. As far as training goes, I have gotten in a few MMA practices and one time in the gym that looked like this:
INSERT:
7 Rounds
10 Dumbbell Snatches Left Side
10 Dumbbell Snatches Right Side
10 Burpee Lateral Jumps
10 Dumbbell Swings Left Side
10 Dumbbell Swings right Side
Run 400 Meters
STRENGTH: Giant Sets
7 Rounds
2 Minutes Standing Bag Work
1 Minute Ground and Pound
50 Double Unders
Snatches: 185x5, 205x4, 225x2, 245x2, 265x1
10 Toes to Bar
Alpha,
In your opinion, do you feel that the Westside Max effort Method is building strength or just testing strength? Working up to one top end heavy set. Or do you feel more volume is necessary to build strength?
ex:
Max effort-
keep working up using sets of 1-5 reps until you hit a 5RM
Ive also seen the heavy barbell lifts done something like this…350x3x2x2
using a sub max weight for multiple sets of low reps.
[quote]ANIMAL M0THER wrote:
Alpha,
In your opinion, do you feel that the Westside Max effort Method is building strength or just testing strength? Working up to one top end heavy set. Or do you feel more volume is necessary to build strength?
ex:
Max effort-
keep working up using sets of 1-5 reps until you hit a 5RM
Ive also seen the heavy barbell lifts done something like this…350x3x2x2
using a sub max weight for multiple sets of low reps.[/quote]
It’s good to see you posting here again! Alpha has influenced a lot of my training, but I’ve gotta give some credit to you for asking so many good questions in the last log.
One question I have for Alpha is, how much have you dialed in your volume? eg have you noticed that 6 sets too little, 8 sets too much, or do you just go until you’re gassed and wherever the cards fall so be it? take into account MMA round time?
Do you follow any other recovery protocols, other than stretch, LAX ball, etc?
Animal Mother: I think the Westside max effort stuff does both. I have never personally tried out the system but I have an idea of what it looks like. I think any time you are spending that much time under those percentage of weights, than you cannot help but get stronger. This program may actually be something I am looking into doing in the future. I wish I had more to say about it, but without actually trying it, I have limited opinions about it. It is great to hear from you brother! Thanks for asking!
Redfive: Yea man, I love when that guy asks me questions!
MattyG35: Well man, for the most part it is based on feel. I know when I am done and when I have some more left in me. and usually just go by that. For the insert portions, I usually keep them right around 15 minutes for max effort kind of stuff based off of MMA rounds. Sometimes I will even do 3 minutes on, 1 minute off to mimic a fight.
As far as recovery, I will do some soft tissue pvc rolling and LAX ball work, but rolling jiu-jitsu is a must for me. It is the only thing that keeps my back loose enough to move like a normal person. I and read Kelly Starrett’s “Supple Leopard” Stuff and like a lot of it, but to be honest, I just never work it in because of time restraints. Any extra time I have goes to MMA practice. Also the ruck every morning works a lot like active recovery for me. But really, that is about it. I know I have to make it more of a priority…Thanks for asking bother!
=========================================================================
“We gain strength, and courage, and confidence by each experience in which we really stop to look fear in the face… we must do that which we think we cannot.” --Eleanor Roosevelt
Monday, 21APRIL21014 - Work For Today
STRENGTH: Giant Sets
2" Axle Deadlifts: 315x4, 405x4, 455x3, 495x2, 545x1, 495x1
Weighted Semi-Supinated Pull-Ups: 115x3, 125x3, 135x3, 145x3, 160x3, 170x3
Log Clean & Press: 210x5, 220x5, 240x3, 260x3, 280x1, 210x10
3 Meter Butt Walk: 6 Times
100 Ft Farmer?s Walk with 205lbs each hand: 6 Trips
EXTRACT: As Many Rounds As Possible in 15 Minutes
5 Heavybag Get-Ups (Left Side) 120lb sandbag
5 Heavybag Get-Ups (Right Side) 120lb sandbag
20 Squats
20 Lunges
20 Jumping Lunges
10 Jumping Squats
NOTES:
- First day using the new toys! I love them. I think this is definitely going to take my training to a new level.
- The 280 Log Clean & press was not too terribly hard once I got it cleaned up to the front rack position, but getting it up there was pretty tough. More practice and I am sure I will get 300 no problem.
- Farmer’s Walkes were not that hard at all, but did hurt the Axle deadlifts a little bit. Still, I had a blast working out today though.
Where do you train with the tools? Bringing them with you to the gym sounds a bit odd. Anyway, that los awesome!!
Question bro, have you ever tried behind the neck presses? I’ll start doing them persistency for a few weeks after a long time of not doing them. I grip wide and my shoulders are very flexible from years of involving in competitive swimming in the past so there is no reason to worry for me 
Regev: Well man, I am fortunate enough to workout at a place that let’s me bring myown stuff in and leave it in a storage closet when I am not there…It pays to have friends!
As far as Behind the neck presses go…I am not against them at all. same with pull-ups behind the neck. I really don’t think it causes as many shoulder problems as people make it out to seem. I think if that hurts people’s shoulders, they probably would have hurt them eventually doing them the conventional way. That said, I do them (Especially bradford presses) sometimes. But the carryover to competition lifts doesn’t seem to really be worth it for it to be a staple for me. But who knows, maybe if I did more of them, I would see more benefit. Thanks for asking man!
22APRIL2014 - Fuel From Today
Meal 1: 2-3 Scoops of Metabolic Drive, 1 Flameout, 2 servings of Superfood, 3 tbs MCT oil, 1 tbs grass fed butter, coffee, 2000 IU’s of Vitamin D3
*****Normal rucking
Meal 2: 2-3 Scoops of Metabolic Drive, 1 Flameout
******Workout From Today
Meal 3: 2-3 Scoops of Metabolic Drive, 1 Flameout, 1 Avocado
Meal 4: Venison steaks, onions, 1 Orange,1 Flameout
******MMA Practice
Meal 5: Lots of leftover ham, 1 Flameout, Milk
Meal 6: 2 Scoops Metabolic Drive, 1 Flameout, 2000 IU’s D3, Superfood
If i could get a tad more detail about your weight selection you talked about above, do you ramp to a “hard but doable” weight and stop, or do you ramp to a “might miss this” kind of weight if you know what I mean?
How close to failure do you get on that last set, and do you attempt reps you are fairly certain you will miss but go for anyway?
Lonnie123: Well man, I ramp up to sets that I know are doable but will be pretty challenging. I try my best to keep one or two reps in the bank and I do my best not to “grind out” anything. If I do it is usually because I hit the rep weird and it is out of the groove and I just have to muscle it up. I rarely take myself to the point of actual failure. I find that it just taxes my CNS too much and I come back weaker and feeling flat…To be honest I still feel a little bit flat from that last comp. That said, I feel as if I am getting closer back up to par each day.
Basically I continually add weight until the bar starts to slow down considerably. When that happens I know I am getting close to my max weight for that day. I will continue to add weight but I don’t take it to failure if I can help it. I hope that Helps out man! Thanks for asking!
===============================================================================
“Out of suffering have emerged the strongest souls; the most massive characters are seared with scars.” --Khalil Gibran
Tuesday, 22APRIL2014 - Work For Today
INSERT:
5, 4, 3, 2, 1, 2, 3, 4, 5 Reps of (80lb Dumbbell)
Single Arm Russian Dumbbell Swings (Left Side)
Single Arm Dumbbell Clean and Press (Left Side)
Single Arm Dumbbell Overhead Squat (Left Side)
Dumbbell Man Makers
Single Arm Russian Dumbbell Swings (Right Side)
Single Arm Dumbbell Clean and Press (Right Side)
Single Arm Dumbbell Overhead Squat (Right Side)
STRENGTH: Giant Sets
Front Squats: 225x4, 275x4, 295x4, 315x4, 335x4, 365x4
Barbell Bent Over Rows: 225x4, 275x4, 295x4, 315x4, 335x4, 365x4
Barbell Flat Bench: 225x4, 275x4, 295x4, 315x4, 335x4, 365x4
Dragon Flags: 10, 10, 10, 10, 10, 10
Overhead Barbell Shrugs: 95x10, 135x10, 135x10, 135x10, 135x10
Barbell Overhead Side Bends: 45x10, 45x10, 45x10, 45x10, 45x10
50 Double Unders: 1, 1, 1, 1, 1
Front Squats with 225lbs – 10, 8, 6, 4, 2 – 15 Seconds of rest between the sets.
NOTES:
- Had to hit this at 0500 this morning and was feeling a little weak, so I just worked form and got some good reps in. Glad I got it done…Don’t think i will have time to hit it later…Hope all is going well out there in T-Nation land
Alpha,
I do Taekwondo and Brazilian JiuJitsu and was wondering how important you think bodywieght training is for martial arts. I’m specifically thinking about higher rep chin-ups, pushups, sit-ups, and squats. Also, how would you incorporate these into training? Usually I stick to a 3 day 5/3/1 full body routine.
Thanks in advance!
Redfive: Well man, I think body weight stuff is pretty important when it comes to martial arts, but not so much high rep stuff. Obviously the strength aspect is good, but I think more importantly full body dexterity is paramount. Learning how to use your hips independently, use your legs like arms, and being able to smoothly transition from one position to another are huge in both of those arts.
I like to use a lot of bodyweight movements in my INSERT portions of my workouts. You can do some max effort stuff with the push-ups/pull-ups etc, but I would really concentrate on the movements that will help give you carry over into those actual sports. Things like plyo-push-Ups, bridging, shrimping, sprawls, wall drills, gramby rolls, deck squats, hand reaching or hand swith=ching pull-ups, plyo box jumps, MMA get-Ups, etc…those sort of movements will give you more bang for your buck in the long run.
I would come up with some stuff that is timed (3 min work/1 min rest - 50sec work/10sec rest…) or Rep ladders or like 10, 9, 8, 7, 6…and so on. Use these as a “Warm-up” before your weights. At first you may find that it makes your strength numbers drop, but you will quickly adapt and that will no longer be an issue. You will prevent injury during lifting and get better at your skills on the mat.
I hope that helps out brother!
==============================================================
22APRIL2014 - Fuel From Today
Meal 1: 2-3 Scoops of Metabolic Drive, 1 Flameout, 2 servings of Superfood, 3 tbs MCT oil, 1 tbs grass fed butter, coffee, 2000 IU’s of Vitamin D3
*****Workout From Today
Meal 2: 2-3 Scoops of Metabolic Drive, 1 Flameout,peppers, tomato
Meal 3: 2-3 Scoops of Metabolic Drive, 1 Flameout, 1 Avocado
Meal 4: 2-3 Scoops of Metabolic Drive, 1 Orange,1 Flameout
******MMA Practice
Meal 5: Bunch of Grass Fed Ground Beef, 1 Flameout, Milk
Meal 6: 2 Scoops Metabolic Drive, 1 Flameout, 2000 IU’s D3, Superfood
[quote]Alpha wrote:
As far as recovery, I will do some soft tissue pvc rolling and LAX ball work, but rolling jiu-jitsu is a must for me. It is the only thing that keeps my back loose enough to move like a normal person. I and read Kelly Starrett’s “Supple Leopard” Stuff and like a lot of it, but to be honest, I just never work it in because of time restraints.
[/quote]
I like Kelly’s stuff as well, but I do thinks way over-rated.
So when you say that rolling jiu jitsu keeps you back loose, do you mean actually practicing jiu-jitsu or is “rolling” a specific term and refers to a warm-up or something?
Im interested in this as I am considering joining a jiu-jitsu class. Thanks in advance.
tweet
Thanks for the help! I’ll stick with my basic strength work then, but for warmups/cooldowns I’ll add in some circuits including the stuff you mentioned.
Man, lately I eat shit load of meatballs and loving it and I always happened to remember how much you eat meatballs and I’ve been wondering… How do you make them?
Thanks for all the help, really appreciate it!
By the way, I was sick of trying my own workout and wanted more proven and organize one so I started 5/3/1 TBT that Wendler suggested in one of his articles and I do it like you did (Insert, strength, accessory and rehab and injury prevention stuff). Today was the first workout and I’m loving it! (Even though I wasn’t calculating the deadlift percentage right, forgot to calculate from 90% of the max…). Power cleans for reps are tough, got 10 or 12 with 80% and stopped since the form was breaking up seriously.
Tomorrow hopefully I’ll do some hill sprints.