Hey man, I’ve been wondering… Are you doing some kind of rotator cuff warm up before the training that you’re not writing?
And what about some new rant? you stopped posting those…
Keep up the good work as always.
By the way, I hate to be party pooper or to make up your mind some new thoughts but when do you think you’ll stop logging? You’ve been doing it for quite a while (from 2008~2009) even though the long breaks…
I wish this day would never happened…
MattyG35: Yea man, on this insert it was as many reps as possible in the given time limit. And no man, I have never tried doing good mornings like. I’ll have to give them a shot. Thanks for the suggestion!
Redfive: They are good man but go light on them and make sure your form doesn’t fail or the risk of hurting yourself goes way up. Great job with today’s workout man!
Regev: Nah man, no rotator cuff work. If my shoulders start bothering me I will do some dumbbell external rotations, otherwise what I am writing is all that I am doing.
I haven’t been posting many rants lately because I haven’t really been writing them. I HAVE been writing some articles for a few websites (I’ll post one below) but my rants don’t go over very well with the general fitness population. Even here at T-Nation I have gotten a decent amount of negative feedback about them.
As far as me stopping this log…Well, I will stop when it is not fun anymore and/or when my outlook no longer fits the site. I really don’t even go into any other forums other than the “training log” section because there is just too much negativity. I like this section because it is more about people putting in the work and encouraging each other… Keeping this thing up the way I do takes up a decent amount of time (that I am in short supply of) but I continue to do it because I like to help people out who have a similar mindset and goals. I learn so much from a lot of individuals on here and I’d like to stay around as long as I still have interest in logging and people are interested in what I do. Seeing people push themselves and hearing how I played a very small part it in really keeps me going.
Anyway, here is an article that I recently wrote. Not as much of a rant as some of my earlier stuff, but you will hopefully get the idea that I was trying to convey.
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I get asked very often by people about how to get into better shape, how to reach the next level or how to get started in a certain field. I smile graciously and spout out whatever advice I can, but both of us in this conversation know that no matter what I say, REAL change will most likely not happen. Usually, I start explaining the amount of sacrifice it takes to reach the goals they wish to achieve, but at seemingly every step, the individual (either mentally or audibly) is giving excuses for why it is impossible for them to achieve these goals in their particular situation. Excuses about jobs, family, or money are always right at the top of their list.
See, most people are stuck. Not particularly stuck in the reality of their own situations but rather, they are stuck in a mindset. Sometimes, in order to break out of that paradigm of thought you need to find other individuals that have already overcame similar situations and figure out how they did it. If you can see yourself in the above given example, I propose this:
Run with a pack of wolves instead of a flock of sheep.
Wolves are the ones out there hunting, making opportunities happen. They may be just as hungry as you are, but rather than waiting to be fed they are restlessly pursuing?spending day after day, night after night searching, working, until they finally catch what they were looking for and eat their fill.
Sheep are waiting for life to happen. Wolves force life to happen.
Sheep people are terrible creatures in that, when they see a person trying to better themselves or see another achieving some level of stature that they themselves have not yet reached; they do not build that individual up and encourage them, rather, they try to pull them back down to their own level so that they themselves can feel better about their failures.
Sheep will only hold you back and quench every bit of fire you have left in your soul.
You really need to do yourself a favor and cut those people out of your life. They are extremely needy beings and if you truly want to succeed, you will have enough on your plate without carrying their baggage as well.
No matter what your chosen field may be – chess, weight lifting, writing, Jiu-Jitsu, anything…find individuals who are excellent at what you love and start hanging around them. These people are the wolves. Show them what level you are at, check your pride at the door, and ask them for ways to improve. Listen and apply their advice. Give each step a genuine attempt before shooting it down with your preconceived notions and excuses. They have already been where you are and overcame the exact same obstacles you are facing. Surround yourself with excellence and soon you will find your own skills rising to the levels around you.
I recently heard a story about a 30 year old man who wanted to get into the field of stand-up comedy. He was giving excuses about how he, “Had missed his window” and that if he had just gotten into comedy in the early 90’s that he would already be well on his way. The mentor he said this to (who just happens to be one of the top comics in the world today) told him about an open mic night in LA every Tuesday. The mentor explained that aspiring comics get to the venue at 9 AM and wait in line until 11 PM just for a POSSIBLE 5 minute opportunity at their dream. The guy quickly started offering up reasons why that wasn’t an option for him. The mentor responded with, “Then I guess you just don?t want it bad enough.”
What this guy couldn’t comprehend is this: The line he wasn’t willing to wait in, simply doesn’t care about his problems.
Take a real hard look at yourself and what you want out of life. Time won’t wait…it doesn’t care - it isn’t going to slow down for you, the weights aren’t getting lighter…they don’t care if you lift them or not, your opposition isn’t getting any easier… They don’t care about your problems ?That line didn’t care? the excuses and circumstances you are creating in your mind are not going to change. EVER. They themselves are going to be exactly who they are, regardless of whether you choose to overcome them this day or not.
The only thing that you can change in this equation is you. Stop blaming the line.
You can choose to turn from a challenge like this just like the aspiring comic did and run back to your comfortable flock of sheep where you will continue your existence as the proverbial big fish in a little pond; but maybe… just maybe, you should push all of your chips forward, jump in line with some of the wolves, and take some control over your life.
We live in a society of sheep people that reward mediocrity and preach that everyone should stay in line – That the only wise thing to do is forget about your dreams, quit the thought of any type of foolish competition and adopt moderation as a religion?work a 9 to 5 job every day for 30 years until you finally reach the “dream” of sitting on your couch watching the game show network all day long, just waiting for the kids to call… Living birthday to birthday until you die.
That is a safe, “happy” life?
But if this day, you choose to make choices instead of excuses… surround yourself with greatness… lay it all on the line and sacrifice all that you currently are so that you can realize the true greatness inside of you?well, then you my friend, have become a wolf. And you can gladly run with my pack any day.
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This is a good article. And I’m sure I’m not the only one who is surprised that your rants get so much negative feedback, especially here on Tnation. I have most of your rants printed out or saved so I can give them to friends or incase this cite ever disappears. If you ever stop posting, know that you’ve definitely affected people. Not just in training and fitness, but in learning to take a stand, and to fight mediocrity. Thank you for what you do.
This also reminded me of something I heard once:
“You are the average of the 5 people you spend the most time with.”
That saying is the reason I try to seek out people don’t quit, and fight for their dreams and goals.
Die Empty
So have you ever thought about crossfit? This is a serious question. I know some people will bash it and I am a powerlifter, but the high level crossfit guys are pretty incredible athletes and your work capacity seems on their level. I could just see you getting your bodyweight down to 205-215 and seriously contending there.
[quote]Alpha wrote:
Animal Mother: I wish i did man. The sit and reach was the hardest thing for me to pass as well. I did a lot of PNF Stretching with a partner or even with a towel wrapped around the bottom of my feet (Feet flat against a wall). I’ve always had pretty tight hamstrings. Just have to stretch at least 3 times a day and push it every time. I hope you get there man, that is no fun at all. Wish i could be more help.
Thursday, 08May2014 - Work For Today
INSERT: In Front of a Running Clock with 155lbs
1 Minute Rotational Deadlifts
1 Minute Burpee Lateral Jumps
2 Minute Rotational Deadlifts
2 Minute Burpee Lateral Jumps
3 Minute Rotational Deadlifts
3 Minute Burpee Lateral Jumps
STRENGTH: Giant Sets
Good Mornings: 225x10, 275x8, 315x6, 365x6, 385x4, 405x4
2" Axle Clean & Press: 165x10, 205x8, 225x5, 245x5, 255x Couldn’t hold onto it for the clean, 245x5
2" Axle Deadlift: 365x1, 405x1, 455x1, 500x1, 520x1, 550x1
Barbell Military Floor Press: 95x15, 115x15, 125x10, 135x10, 135x10
:40 Seconds of Battle Ropes: 1, 1, 1, 1, 1, 1
Medicine Ball Throw Sit-Ups: 10, 10, 10, 10, 10, 10
NOTES:
Thanks man. I think all the deadlifting, good mornings and GHRs have something to do with it. I’ll just keep pushing it everyday
Hey Alpha, I’m still reading tho haven’t posted recently. Besides training I seem to be spending a lot of time sorting paperwk & general shit admin stuff, seems like every time I think I’m done then something else arrives in the mail!
Talking of people with the right mindset & goals I’ve just been reading Panzerfausts log, he’s logging about training whilst on chemo, you should check it out if you have time. Someone doing what he can to adapt & train in difficult circumstances.
Redfive: Thanks so much for what you said man! And I totally agree about what you said about people man.
ajweins: Yea man, I have actually thought about doing a competition, but right now since I am headed to nationals for strongman in a few months, my focus is really on that and a possible fight in June. I just really don’t have the time for anything else. I think it would be fun to do it though.
Animal Mother: You will get there man. It just won’t be much fun along the way.
Lift and Eat: Yea man, I read his log every time he posts. It is really inspirational, that guy has a hell of a will on him!
Friday, 09May2014 - Work For Today
INSERT:
30 Chin-Ups
30 Handstand Push-Ups
30 Medicine Ball Plyometric Push-Ups
20 Chin-Ups
20 Handstand Push-Ups
20 Medicine Ball Plyometric Push-Ups
10 Chin-Ups
10 Handstand Push-Ups
10 Medicine Ball Plyometric Push-Ups
Strength: Giant Sets
Farmer’s Walk Deadlifts: 410x1+Hold, 510x1+H, 590x1+H, 630x1, 690x1, 710x1, 600x1+H
Front Squats: 315x5, 315x5, 315x5, 315x5, 315x5, 315x5
Max Effort Krock Rows: 6 sets x Lots
Weighted Dips: 100x10, 125x5, 145x5, 180x5, 205x5, 205x5
Max Effort Bench Press with 275 on the bar: 6 Sets x Lots
8 Ab Ring Layouts: 1, 1, 1, 1, 1, 1
NOTES:
Hey Alpha, I don’t know if your back is still bothering you these days or not but I found something that helps me keep my back loose and doesn’t take up any extra time during the day. If you’ve had any luck with lacrosse balls in the past you could try it.
I took two lacrosse balls and taped them together to make something that looks like a peanut. Then when I’m driving I put it between my back and the chair just along my spine. I can get a lot of pressure by pushing against the chair, and it doesn’t take up anytime, because I have to be driving anyway. I usually just keep the thing in my car and work up or down my spine as I feel I need it.
Long fight practice today followed by hill sprints…There is really no doubt in my mind that fighting definitely helps me with recovery and strength…
Great article as always man!
A few days ago I tried a bit different deadlift set up, I used the quads more and man, 8 reps was enough for my quads to explode, I’ve never used that much quads and never had such knee bend as last time. That was great!!
Regev: That is awesome man! Change means growth!
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No weights for me today, just lots of sparring and Jiu-Jitsu practice.
Did a bunch of tire flips and sledge hammer conditioning work afterwards…
Monday, 12May2014 - Work For Today
INSERT: 4 rounds
Handstand Hold with a 50lb Vest on ? 30 seconds
Handstand Push Ups with a 50lb Vest on ? Max reps
Static Pull Up Hold with a 50lb Vest on ? 30 seconds
Strict Pull Ups with a 50lb Vest on ? Max reps
Hold Top of Ring Dip with a 50lb Vest on ? 30 seconds
Ring Dips ? Max reps with a 50lb Vest on
STRENGTH: Giant Sets
Deadlifts: 405x3, 455x3, 500x3, 520x2, 550x1, 570x1, 590x1, 610x1 Ran out of time
Weighted Pull-Ups: 115x3, 125x3, 134x3, 145x3, 155x3, 170x3, 180x3
Log Clean & Press (First rep from the floor): 215x5, 235x3, 255x3, 275x1, 285x1, 285x1, 295x1(PR)
8 Full Contact twists (Each Side): 70, 80, 90, 90, 90, 90, 90,
100 Foot Farmer?s Walk: 205, 225, 250, 250, 250, 250, 250
NOTES:
12May2014 - 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
*****2 Mile Ruck. 75lb vest @ a 15% Incline
Meal 2: 2-3 Scoops of Metabolic Drive, 1 Flameout, MCT Oil, Beef Jerky
*****Today’s Workout
Meal 3: Grass Fed Beef Meatballs, Ham, Marinara Sauce, 1 Flameout, 1 Apple
******MMA Practice
Meal 4: 2-3 Scoops of Metabolic Drive, 1 Flameout, Milk, Spinach
Meal 5: Grass Fed Beef Meatballs, Ham, Marinara Sauce 1 Flameout, Milk
Glad I hit a log Clean & Press PR today and worked my deads up to 610…Feel Like I am finally getting over this staph infection! Finally feel a little bit better about my training now and started the week off on a good note.
Keep hitting those PRs brother.
Fight practice and general rolling around are definitively active recovery for me as well.
Stay strong brother.
Tuesday, 13May2014 - Work For Today
INSERT: As Fast As You Can
100 Foot Sandbag Clean and Throw ? Bear walk sprint to the bag between throws - 100lb Sandbag
30 Bent Over Barbell Rows (Double Overhand Grip only) with 225lbs on a 2" Axle Bar
30 Floor Presses with 225lbs on a 2" Axle Bar
30 Pull-Ups
100 Foot Sandbag Clean and Throw ? Bear walk sprint to the bag between throws - 100lb Sandbag
20 Bent Over Barbell Rows (Double Overhand Grip only) with 225lbs on a 2" Axle Bar
20 Floor Presses with 225lbs on a 2" Axle Bar
20 Pull-Ups
100 Foot Sandbag Clean and Throw ? Bear walk sprint to the bag between throws - 100lb Sandbag
10 Bent Over Barbell Rows (Double Overhand Grip only) with 225lbs on a 2" Axle Bar
10 Floor Presses with 225lbs on a 2" Axle Bar
10 Pull-Ups
100 Foot Sandbag Clean and Throw ? Bear walk sprint to the bag between throws - 100lb Sandbag
STRENGTH:
Box Squats: 315x5, 365x5, 405x5, 455x5, 500x5, 500x3
50 Double Unders: 1, 1, 1, 1, 1, 1
Power Cleans With a 2" Axle Bar: 205x3, 225x3, 235x3, 245x2, 255x1, 255x1
Barbell Overhead Shrugs: 135x8, 135x8, 135x8, 135x8, 135x8, 135x8
Run 600 Meters: 1, 1, 1, 1, 1, 1
Hey Alpha, just curious are you seen as the really strong guy in your mma gym (not saying you muscle technique) or is your level or strength pretty par for the course for high level light heavyweights? Do you think the archetype of a guy training fedor style with just bw calisthenics and road work is over and you need to be really strong aswell as great technique to compete now as sport science moves on? Thanks man.
Hey Alpha, I was wondering if and when you add in DB work, or single arm work, and if you think it helps. Right now I’m just using barbell movements for triples but it usually takes an hour to get everything done.
law8: Well man, it is really hard to gauge a person’s “gym strength” when rolling…it is just a different kind of strength…Kind of like old man strength. It doesn’t always make sense, but it is definitely there. When rolling, no one really uses too much strength unless they are being explosive in a technique or scrambling for position. When you use strength, you get tired really, really fast. And if you get tired in a fight you are screwed. Most of the guys do some strength and conditioning stuff, but their focus isn’t really on the lifting aspect as much as it is spending time in the fight gym.
When I have been around high level fighters in the weight room they are usually VERY strong. Pretty close to my numbers, but since they don’t focus on it as much, they don’t put the time or effort into the weights. If they chose to really get into lifting I am sure they would be on par with me fairly quickly.
There have been greats in every sport that just do bodyweight stuff and swear by it, but I think they are definitely in the minority. Now most top level fight gyms have their own world class strength and conditioning guy and the sport has evolved tremendously because of it. I think there will always be the outliers who do just bodyweight stuff, but I think biomechanically, the guys who spend a portion of their time with weights will be the champions. Thanks for asking man!
Redfive: Yea man, I really like unilateral DB stuff but to be completely honest, I only have access to dumbbells up to 100lbs…Not trying to sound cocky, but there are few movements that really challenge my body with that amount of weight. That is why I mainly stick to barbells stuff. I try to use the dumbbells for a lot of my insert and conditioning stuff, but that is about it.
I have been following your log and think you are doing some great work in there brother! You will find that as your body adapts to the workload, you will take less and less rest time and the workouts will become shorter. It never gets easier…But the time will shorten.
Thanks for asking man, keep up the awesome work!
Wednesday, 14May2014 - Work For Today
INSERT:
:30 Seconds Work / :30 Seconds Rest for 12 Minutes
90lb Dumbbell Swings: Shot for at least 20 reps in each 30 Second round
Then loaded a Barbell with 275lbs and added 2 Reps at the top of every minute for 10 Minutes.
Minute 1: 2 Squats
Minute 2: 4 Squats
Minute 3: 6 Squats
Minute 4: 8 Squats
Continued this Pattern Until I hit 10 Minutes/20 Reps.
STRENGTH: Giant Sets
Good Mornings: 315x5, 335x5, 365x5, 405x5, 405x5
Stiff Legged Deadlifts: 365x5, 405x5, 425x5, 455x5, 500x5
Single Arm Barbell Rows Each side (Holding fat part of the bar): 100+Bar x5, 110x5, 125x5, 135x5, 150x5
Barbell Incline Bench Presses: 295x3, 315x5, 335x5, 365x5, 385x3
Sprint 400 Meters with a 50lb vest
NOTES:
Hope all is going well out there!
Great work as always man! On the squat, the was on your back the whole time? I can ran out of breath just from carrying a weight on my shoulders for a long time, that’s a good cardio for me.
I hope to do some work today at the gym, I have a big exam on Sun, ugh math ,so studying all day.
Thanks for the reply man. I’ve heard that old man strength saying before when referring to Dan Henderson. He doesn’t look like a really big guy but he is well able to man handle people around the cage, interesting stuff. Do you do much neck work? I don’t see you list it in your log.