Please forgive me sir! 
The bird: Sorry man, I must have been posting when you asked that. It is basically walking faster and further than you want to with a heavy load on your back. It is a military term.
Destroyer: Yea man, Matty hit it on the head. I base the numbers more off of what an individual’s protein intake should be and go from there. People will respond differently depending on how much and the intensity of your workouts, as well as insulin sensitivity…It is a lot of bro science and trial and error, but if I had to break it down into macro percentages, I’d probably say that 40%p, 40%f, 20%c (All from vegetables and a little bit of fruit) is how it would look. I hope that helps out man.
Regev: No worries brother, all good
Thanks for the advice man!
Alpha, I want to start training more like you. I’ve been using 5/3/1 and have decent strength levels. I was going to do a 4 day a week full body routine focusing on big lifts and never going to failure. I was wondering though how you manage to fit everything in. I also do martial arts and from what it seems, you lift, fight, run, and ruck. How did you start out? did you just slowly add things in until you got were you are today?
law8: Anytime brother!
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“War is an ugly thing, but not the ugliest of things. The decayed and degraded state of moral and patriotic feeling which thinks that nothing is worth war is much worse. The person who has nothing for which he is willing to fight, nothing which is more important than his own personal safety, is a miserable creature and has no chance of being free unless made and kept so by the exertions of better men than himself.” --John Stuart Mill
Monday, 28APRIL2014 - Work For Today
INSERT: Tabatas: 20 Seconds work / 10 Seconds Rest for 8 Rounds.
Clean & Press With 185lbs
1 Minute Rest
Bear Walk Sprints
1 Minute Rest
Back Squats With 185lbs. - Bar Stayed on my back for the entirety for the 4 minutes
1 Minute Rest
Weighted Hollow Rocks - 25lb plate
1 Minute Rest
Burpee Lateral Jumps
STRENGTH: Giant Sets
Box Squats (Dead Stop): 315x3, 365x3, 405x3, 455x3, 495x2, 550x1 (Vid Below)
Weighted Pull-Ups: 100x3, 125x3, 160x3, 170x3, 180x3, 180x3
Log Clean & Presses ? First Rep Cleaned From the Floor: 210x3, 230x3, 250x3 270x2, 280x1 (Vid), 305xFail (Vid)
Barbell Roll Outs: 8, 8, 8, 8, 8
150Ft. Farmer?s Walk: 225 (Each Hand), 245eh, 245eh, 250eh, 250eh
NOTES:
- 20 Minute Ruck with 50lbs @ a 15% Incline forst thing in the morning
- Jiu-Jitsu This afternoon
- Box Squats: as you can see in the vid, all reps were from a dead stop and I have some left in the tank. Didn’t want to grind anything out.
- Log Clean & Press: Everything felt pretty good. the 280 went fairly easily (Sorry for the video quality, my friend had some junk on his lens when he recorded this…I cleaned the 305 pretty easily, and got about 5/8’s of the way up before the log stopped…I should have used more leg drive. If I have time, I will upload the vid on here so you can check it out.
- Farmer’s: These were heavy and made my hamstrings yell at me after the set was over. Grip feels strong though
My 305 Log Press failure as promised…I’ll get it next time.
Redfive: Well man, it makes it a lot easier now that my schedule is much more stable but my training really hasn’t changed much. I try to break up the different sessions as far from each other as possible. I wake up at 0330 every morning just so that I can fit the ruck in before work. The main strength and conditioning time kind of varies, and the fighting stuff is always in the afternoon/evening. If I were you, I would do my best to stick to this if at all possible…well actually, stick to it. MAKE it possible.
Really, as far as the training goes, think of it like jumping in a freezing pool…It is a lot easier to jump right in and deal with it until you get used to the temperature. You may want to decrease the amount of work you do in each session, but you will never feel “ready” to start this type of work load. I’m not going to lie, at the beginning, you are going to hate your life. But one day you will wake up and realize that you are doing AT LEAST as much as me and it isn’t as bad as you thought…
You will always be in pain…I’ve heard it described as “floating pain” because the second your knee stops hurting, you shoulder will start. When that lets up it will be your back or something else…Just is what it is brother.
Create small goals throughout the day rather than looking at it in its entirety. Just get through the next session…
I have all of the faith in the world in you man. It is a brutal journey, but in the end you will be glad you took it. You will have gotten more done in one day than most will get done in their week - results will come out of no where and people will claim steroids or some other BS. Don’t let them slow you down…They are just simply not willing to put the work in and refuse to believe that you are doing what you are doing.
99% of physical battles are fought in the mind. Win. Don’t “try”…Win.
Good luck brother. Log it, I’ll help you in anyway I can.
============================================================
28APRIL2014 - 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, peppers
Meal 4: Salmon, crab meat, Broccoli, 1 Orange,1 Flameout
******Jits
Meal 5: Venison Steaks, Spinach, 1 Flameout, Milk
Meal 6: 2 Scoops Metabolic Drive, 1 Flameout, 2000 IU’s D3, Superfood
Thanks for the support Alpha! Your knowledge and inspiration is a godsend. I’ll get up a log soon and let you know. Again, thanks for the help.
Redfive: Sure thing man, I’m happy to help!
“You have power over your mind - not outside events. Realize this, and you will find strength.” --Marcus Aurelius
Tuesday, 29APRIL2014 - Work For Today
INSERT:
5 Rounds
10 Overhead Squats With 135lbs on the bar
10 Dumbbell Weighted Jumping Lunges (Each Side)
10 Dumbbell Weighted Jumping Squats
Run 400 Meters Holding a 25lb Medicine Ball
STRENGTH: GIANT SETS
Conventional Deadlifts: 315x5, 405x5, 455x5, 500x5, 520x5, 550x5, 570x3
Barbell Bent Over Rows: 225x5, 275x5, 295x5, 315x5, 335x5, 365x5, 385x5
Barbell Flat Bench Presses: 225x5, 275x5, 295x5, 315x5, 335x5, 365x5, 385x5
Dumbbell ?Y? Raises: 15x10, 20x10, 20x10, 20x10, 20x10, 20x10, 20x10
Russian Dumbbell Swings: 90x20, 90x20, 90x20, 90x20, 90x20, 90x20, 90x20
50 Double Unders: 1, 1, 1, 1, 1, 1, 1
NOTES:
- Everything felt pretty good. But had to hit this at 0500…
- Going to go get my ruck in now, Fighting later this evening
Thanks again for the kick to start. I went to the gym today and did a giant set of Squats, Chins, Bench, and sit-ups. It is brutal going from exercise to exercise, but it felt beyond good to just get in and get some hard work done. It did, however, open up 2 new questions if you’re willing.
I stuck to triples because I have never worked that rep range much and was wondering how do you determine how many sets to do? Do you go until performance suffers, you get bored of that exercise, or do you have a set number or sets? I got in 7 hard sets before I had to go.
Second, I know you said to base each set off of the last one, but do you prefer to pyramid up and down, or do two waves?
On an unrelated note, I remember you saying you got an invitation for national’s in the strongman competition. Are you planning on competing? And if so, when is it?
[quote]Alpha wrote:
My 305 Log Press failure as promised…I’ll get it next time.
Redfive: Well man, it makes it a lot easier now that my schedule is much more stable but my training really hasn’t changed much. I try to break up the different sessions as far from each other as possible. I wake up at 0330 every morning just so that I can fit the ruck in before work. The main strength and conditioning time kind of varies, and the fighting stuff is always in the afternoon/evening. If I were you, I would do my best to stick to this if at all possible…well actually, stick to it. MAKE it possible.
Really, as far as the training goes, think of it like jumping in a freezing pool…It is a lot easier to jump right in and deal with it until you get used to the temperature. You may want to decrease the amount of work you do in each session, but you will never feel “ready” to start this type of work load. I’m not going to lie, at the beginning, you are going to hate your life. But one day you will wake up and realize that you are doing AT LEAST as much as me and it isn’t as bad as you thought…
You will always be in pain…I’ve heard it described as “floating pain” because the second your knee stops hurting, you shoulder will start. When that lets up it will be your back or something else…Just is what it is brother.
Create small goals throughout the day rather than looking at it in its entirety. Just get through the next session…
I have all of the faith in the world in you man. It is a brutal journey, but in the end you will be glad you took it. You will have gotten more done in one day than most will get done in their week - results will come out of no where and people will claim steroids or some other BS. Don’t let them slow you down…They are just simply not willing to put the work in and refuse to believe that you are doing what you are doing.
99% of physical battles are fought in the mind. Win. Don’t “try”…Win.
Good luck brother. Log it, I’ll help you in anyway I can.
============================================================
28APRIL2014 - 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, peppers
Meal 4: Salmon, crab meat, Broccoli, 1 Orange,1 Flameout
******Jits
Meal 5: Venison Steaks, Spinach, 1 Flameout, Milk
Meal 6: 2 Scoops Metabolic Drive, 1 Flameout, 2000 IU’s D3, Superfood
_____________________________________________________________[/quote]
Such a good post. The mental battle is the toughest of them all. I love the analogy to jumping in a freezing pool!
Also well done on the strongman. The 305 log looks brutal. I remember trying the log at a local event, but the balance trying to press the completely threw me off compared to using a standard olympic bar. I am sure it won’t be long till you smash it now you are using strongman equipment regularly.
Redfive: Great job man, first workout down!
When it comes to the volume, I tend to look at total reps completed. For the most part I shoot for between 20-30 total reps, so between 7-10 working sets. The actual number depends on what the exercise I am doing and how heavy I am going as well as how much it is going to tax my CNS for the rest of the week. For example I wouldn’t go full out on a monday because it might screw me up for the rest of the week…As opposed to a friday where I will have a few days away from weights, I will tend to do some extra sets…
Personally i like to ramp up to a weight what was VERY challenging, but I know I’d still have another rep or two in me. I would stick there for 1-3 of my sets then ramp back down, trying to really focus on my form and using the muscles I intend on using. The following week, i will look at what weight I started at previously and add 5-10lbs to each set. And I would only stick to one rep range for 4-6 weeks depending on how it is going, then I’d switch it up. i hope that answers your question, if it doesn’t I’ll be happy to go into more detail.
About Nationals. Yea man, I’m going. My VERY generous sponsors are paying my way and I am going to do my best to represent them well on that stage. For right now I am trying to figuring out how to train for this strongman stuff and am just going to go out there and do my best…The chips will fall where they fall. But I am already getting stronger and thicker just because I am doing some new different stuff. I am very fortunate that I entered and won a competition this far out because Nationals isn’t until the first weekend in October. I Hope I will be stronger and much more comfortable with the implements by then…Scratch that, I WILL be stronger and more comfortable even if it kills me! Thanks for asking man!
Iron Warrior: Thanks man! I could write about the mental battle for days… And yea, the log it a completely different animal. I have taken a 350lb barbell cleaned it from the floor to front rack, did a full front squat and then push pressed it to lockout…But that log is just different. I wasn’t far from the 305 and 285 went up pretty easily. I have no doubt I will get it in the very near future. Thanks for what you said man, really.
======================================================================
Had about 20 minutes before fight practice so I got a little more training in…
Grabbed the axle and just vacillated between Power cleans and deads for singles.
1a. 2" Axle Deadlifts: 315, 405, 455, 500, 520
1b. 2" Axle Power Cleans: 225, 245, 265, 275 (Fail - Slipped out of my hands), 275 - got it on the second try.
=======================================================================
29APRIL2014 - 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
*****Today’s Workout
Meal 2: 2-3 Scoops of Metabolic Drive, 1 Flameout, MCT Oil
Meal 3: Venison Steak, 2-3 Scoops of Metabolic Drive, 1 Flameout, peppers
Meal 4: Salmon, crab meat, Broccoli, 1 Apple,1 Flameout
******Second Mini Workout
******MMA Practice
Meal 5: 2-3 Scoops of Metabolic Drive, 1 Flameout, Milk
Meal 6: Italian Turkey Sausages, Peppers, Marinara Sauce 1 Flameout, Milk
Meal 7: 2 Scoops Metabolic Drive, 1 Flameout, 2000 IU’s D3, Superfood
Hey Alpha,
I have finally got my first batch of Metabolic Drive (chocolate & banana), and now I understand why you have so much of the stuff. Tastes amazing!
I was wondering how do you have your Metabloic Drive??? I like to blend 2 scoops with some water and a couple of ice cubes. Comes out creamy and thick.
tweet
Thank you, that was incredibly helpful! I’m considering starting that log soon and will keep you updated.
And about the competition, that is very generous of them and sounds awesome. You’ll have to keep us all posted on that, and with the amount of time you’ve got until then, I’d bet you do pretty well.
the Bird: Hahaha it is good stuff man! My favorite way is to actually mix the chololate with coffee in the morning!
Red Five: No problem man, I’m glad that you are doing this!
“The fear of death follows from the fear of life. A man who lives fully is prepared to die at any time.” --Mark Twain
Wednesday, 30APRIL2014 - Work For Today
INSERT: As Far As I Could In 12 Minutes With an 80lb Dumbbell
1 Dumbbell Clean (Left Side)
1 Dumbbell Clean (Right Side)
1 Dumbbell Turkish Get-Up (Left Side)
1 Dumbbell Turkish Get-Up (Right Side)
2 Dumbbell Cleans (Left Side)
2 Dumbbell Cleans (Right Side)
2 Dumbbell Turkish Get-Ups (Left Side)
2 Dumbbell Turkish Get-Ups (Right Side)
3 Dumbbell Cleans (Left Side)
3 Dumbbell Cleans (Right Side)
3 Dumbbell Turkish Get-Ups (Left Side)
3 Dumbbell Turkish Get-Ups (Right Side)
?Continued to add 1 Rep each round for the full 12 Minutes
STRENGTH: Giant Sets
Wide Grip Pull-Ups: 30, 25, 20, 15, 15
Weighted Dips: 40, 35, 30, 30, 30
Good Mornings: 245x10, 275x10, 295x10, 315x10, 335x10
Snatches: 185x3, 205x3, 225x3, 245x3, 245x3
Floor Military Press**: 95x20, 95x20, 95x20, 95x20, 95x20
Heavybag 50Ft Shuttle Run (120lb Bags ? Bear Hug Position Carry): 1, 1, 1, 1, 1
** The Floor Military Presses: Sit on your butt on the floor, legs together straight out in front of you. Strict Military Press from there…
I read something about the floor military press on this site awhile back but never tried it. What was the main difference in feel? I imagine it would challenge your postural muscles more without the legs stabilizing you.
Alpha,
Get the tissues out. After I almost failed out of school four years ago, I took a break and started working at a gym (front desk, had no training experience). At that time, I also found Alpha’s Work II. It influenced me not only to start training, but also, more importantly, inspired in me the mentality that one should excel in everything that he or she does. Went back to school, graduated with honors in my major and turned a skinny-fat kid into a respectable athlete. I program my training similar to how you did in Alpha’s Work II, and any feedback you could provide would be amazing. My goal is to be a better athlete, thus my programming is geared towards building strength, speed, size, mobility and mental toughness. Logged a little bit back in the day, and haven’t really changed much since. You’re the man. Die Empty.
For the template below, all examples are based on a bench day (chest/horizontal back)
Insert (5-10 min)
A. Strength Exercise (Bench, Squat, Power Clean, Deadlift or Military) - ~25 reps (5x5, 8x3, etc.)
B1. Hypertrophy Accessory (e.g. Incline DB Press) - 4x8
B2. Hypertrophy Antagonist Accessory (e.g. BB Row) - 4x10
C1. Endurance Accessory (e.g. 1-arm Standing Cable Row) - 3x15-20
C2. Endurance Antagonist Accessory (e.g. Weighted Pushups) - 3x15-20
C3. Ab Exercise (e.g. RKC Plank) - 3xAMRAP
Extract (5-10 min)
(Sorry for the wall of text)
E
Redfive: It really isolates your delts, but you are right on about everything in your core working overtime to help stabilize you in that position. Today was my first time trying them so I did light sets of 20 just to get the movement down. I know some MMA conditioning coaches have their guys do just for bar for 1 minute multiple rounds. I am going to have to give that a shot!
.E. : Man, thank you so much for your story. That is EXACTLY why I do these logs. They take up a lot of time and I often wonder if it is worth it… but when I read what you just wrote, it makes me so happy and inspires me to keep these things going. Congratulations on all that you have accomplished man!
As far as the programming…I think it looks spot on and I like it a lot man! The only thing that I would change (If I were the one performing this program) would be to switch the B1 and B2 in place of each other because, for me, doing my pulling before my pushing (In the same plane of movement) helps to keep my shoulders much healthier
Make sure that your Inserts and extracts are balls out if they are going to only be 5-10 minutes. I can’t wait to see how you progress man! What sport are you training for?
Thanks so much for your kind words again man. Made my night
Well I definitely appreciate the logs, and I’m sure there are a ton of others who do as well. I play a bunch of rec sports, but not training for any one in particular. My main motivation is to be able to succeed in any situation (whether it’s flag football or climbing a tree to get a cat that’s stuck). Next step is to get into Muay Thai, BJJ, Krav Maga or some martial art to further expand my fitness scope on a practical level - if you have any opinions on which one to start with, I’m down to follow.
In terms of progress, I’m a pretty good poster-child for the “Alpha Method” because I’ve never trained any other way. I went from a very base level of strength and endurance 3.5 years ago to my current stats: Sq - 335, B - 295, DL - 405, Mil - 185, PC - 225, 8 min mile (still slow as hell). Love the style because regardless of your strength or endurance capacity, every session is a challenge as long as you push yourself hard enough. And having this log here always keeps me motivated - not going to lie, my goal is to achieve and/or beat every one of your stats, not maliciously, but out of admiration. Keep it up man, I’ll be on your heels.
So I’m working on a lifting set up and I was thinking about going with this:
Squats 7x3
Bench 7x3
Db Row 5x10
SLDL 7x3
Press 7x3
Shrugs 7x3
Front Squat 7x3
Incline Press 7x3
BB Row 7x3
Deadlift 7x3
Dips 7x3
Chins 7x3
I’ll be adding ab work too, but I was wondering If I should stick with this, or add in some light accessory stuff afterwards.
Thanks again for all the help! I’ll be starting a log on Monday because of your inspiration.
.E. : Thanks man, I appreciate what you said. As far as a Martial Art…I say Brazilian Jiu-Jitsu man. That stuff will change your life. Not only externally but internally. I think knowing grappling is the great equalizer. 99% of fights go to the ground and there is no worse feeling than ending up there and having no idea what to do. It is like swimming with sharks…You might punch one in the nose, but it is only a matter of time before your time runs out. Knowing striking is HUGE, but if you get rocked, you can still take the other guy down and overwhelm him. Most BJJ places offer Thai classes as well, so you can learn both. Spend your money in a place like that…It will also help your lifting, flexibility and all around strength…Just my opinion
And your numbers look really solid, keep doing what you are doing and the sky is literally the limit.
And I can honestly say that I would LOVE it if what I am doing inspired you and your numbers passed mine! There would be no higher honor in the world for me! That said…I’m not slowing down anytime soon, so you better get to work brother!
Redfive: I think your plan looks terrific man! The only thing I would change (If it were me doing it) would be to put your pulling movements before your pushing. I recently mentioned that to .E. as well. I just think it is safer for your shoulders and I swear Pulling before you push makes the pushing seem lighter! Total bro science there, but it just my opinion.
Can’t wait for the log man, I will definitely be following and helping out any way I can!
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“All good is hard. All evil is easy. Dying, losing, cheating, and mediocrity is easy. Stay away from easy.” --Scott Alexander
Thursday, 01MAY2014 - Work For Today
INSERT: I did this with 185lbs on a 2" Axle Bar
Complete this combination lift of four movements that make up one rep:
- Deadlift from floor to knee height, return bar to floor.
- Deadlift from floor to hip height, return bar to the knee height.
- High Pull from knee height to full extension, return bar to the floor.
- Power Clean & Press
Perform 5 reps per set.
Rest 1 Minute Between Rounds, Complete 5 Rounds
STRENGTH: Giant Sets
Farmer’s Walk Handle Deadlifts: 310x1, 490x1, 530x1, 590x1, 630x1, 700x1, 740xFail, 630x1
10 Pistols (Single Legged Squats) ? Each Side: 1, 1, 1, 1, 1, 1,1, 1
10 Wall Crawls: 1, 1, 1, 1, 1, 1, 1, 1
10 Skin the Cats: 1, 1, 1, 1, 1, 1, 1, 1
:40 Seconds Battle ropes (:20 Sec Vertical Waves/ :10 Sec Horizontal Waves/ :10 Seconds Slams): 1, 1, 1, 1, 1, 1, 1, 1
No…That wasn’t me yelling on the vid…It was my buddy who was recording…
NOTES:
- The insert was a LOT tougher than I thought on my grip because of the 2" Axle Bar
- Farmer’s Deads: I wanted to get that 700lb vid, but I really didn’t feel THAT heavy…So I added 10’s (40lbs)…It came off the ground a few inches and I MAYBE had a chance at getting it, but I felt like something was going to give in my back so I just put it back down…Next week Maybe.
- Battle Ropes are fun! I just picked some up and it was may first time really using them in a workout. They are a great tool and something a little bit different for conditioning. They will be a staple for now on.