Alpha's Work 3

Training Training Logs
301

You are still absolutely smashing it man.

I’ve been frustrated with injuries recently, but seeing the work you put in even when you are not feeling great just makes me want to push myself and come back stronger than ever. I have been alternating the insert, strength then extract plan with 531 for athletes for the past few years very successfully, but I plan on starting to giant set the strength work and take my work capacity to new levels.

Also great article. Words like that really do have an impact on the way I approach training (and other challenges in life for that matter).

302

Regev: Nah man, I rack it as soon as the sets are complete. But for the last 3-4 rounds it is only for a few seconds…But those few seconds help tremendously! I do another squat workout that I got from T-Nation that is 3 Minutes AMRAP, rest 3 minutes - 2 Minutes AMRAP, rest 2 minutes - 1 Minute AMRAP, rest 1 minute…That one is absolutely brutal as well! and good luck on the exam man, study hard! Thanks for the question!

law8: yea man, it is a weird phenomenon…you will look at some guys and you would think they have nothing. Then they grab a hold of you and it is a different story entirely!

actually there was a guy at that Strongman comp that I recently won who didn’t look like much, but he was absolutely killing it! It was terrible though because during the deadlift portion of the comp he was pulling 545 and there was a loud audible “pop” and he dropped to the ground. We all thought that it was a torn hamstring or back issue, but it turns out that he fractured his pelvis!!! He was a good guy, I really wish him a speedy recovery and hope I get to go against him again in the future. The guy was a beast!

As far as neck work. I do a decent amount of it, but it is usually at the fight gym so I don’t write it here. Lots of bridging exercises and plate or cable work with a head harness on. You have to have a strong neck doing what I do and when you eat as many punches as I tend to! Thanks for asking man!

Thanks man, I really appreciate you saying that! and injuries suck! But when we push ourselves the way a lot of the guys on here do, they are bound to happen from time to time…But keep up the work that you are doing and I have no doubt that you will be stronger than ever before. Let me know if you need any help setting up your programming when you switch back, I am always here to lend a hand brother!

Also, thank you so much for your kind comments about the article, they mean a lot to me!

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“Your work is going to fill a large part of your life, and the only way to be truly satisfied is to do what you believe is great work. And the only way to do great work is to love what you do. If you haven’t found it yet, keep looking. Don’t settle. As with all matters of the heart, you’ll know when you find it.” --Steve Jobs

Thursday, 15May2014 - Work For Today

INSERT: Completed with a 100lb Dumbbell and 185lb Barbell

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps of
Dumbbell Snatches (Left Side)
Dumbbell Snatches (Right Side)
Barbell Snatches
:40 Seconds of Battle Ropes Between Rounds

STRENGTH: Giant Sets
Farmer’s Walk Handle Deadlifts: 410x5, 520x4, 560x3, 600x1, 640x1, 710x1(PR), 730x1(BIGGER PR)
Front Squats: 275x4, 315x3, 335x1, 365x1, 385x1, 405x1, 425x1
20 Pull-Ups: 1, 1, 1, 1, 1, 1, 1
Weighted Dips: 100x10, 135x8, 160x5, 180x5, 205x5, 205x5, 205x5
3 Minute Plank: 1, 1, 1, 1,1, 1, 1
___________________________________________________________-
Notes:

  • Farmer’s Walk Handle Deadlifts: 2 new PR’s today! the 710 felt slow to me, but everyone in the gym was saying that it looked pretty easy…so I loaded 730 and it went up. It was definitely heavy and my body didn’t like picking up that kind of weight, but it acquiesced and decided to let me have that one. It was pretty cool actually because 600 felt like a truck! But I just kept adding weight and it just kept coming off the floor. I was pretty pumped after this!

-Normal rucking in the AM and fight practice in the PM

-Still loving the battle ropes!

303

Appreciate you stopping by.

You’re very strong, but I’m sure you know this.

304

Wow, what an incredible read. So many insights. You are strong by any measure.

Thanks for putting the effort you do into your log. I will be looking forward to your updates.

305

Strongmanvinny: Thanks brother, I’m trying…you are very strong yourself! And I dig the style of your log

2jarslave: Thanks man! There are some other past logs floating around as well. Welcome to this one and thanks for the kind words brother.

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“Man cannot discover new oceans unless he first looses sight of the shore.” Christopher Columbus

Friday, 16May2014 - Work For Today

INSERT:
50 Pull-Ups
50 Ring Dips

Then I decided to do something a little bit different…I know that for future competitions, when they are looking at a max effort clean and press with a 2" Axle bar, I would need to learn how to perform a continental clean if I want a decent number. I have never even tried one before, so i thought I would play around doing some singles and walking up weight to get an idea of where I stand. Looked like this:

Continental Clean & Press: 135x1, 185x1, 205x1, 225x1, 245x1, 245x1, 275x1, 285x1, 300x1 (NEWLY ESTABLISHED PR)

I am not sure if a 300 2" axle clean & press is good or not, but it sure felt heavy enough to be good! The movement took some getting used to, but I think once I become comfortable with it, I will be able to up this PR. I love trying and learning new things so this was a lot of fun.

Then I did this:
Every Minute on the Minute For 12 Minutes Complete 3 Continental Clean & Press with 205lbs

Finished up with 50 More pull-Ups and 50 More ring dips then moved onto strength.

STRENGTH: I was pretty shot after all of the above so I decided to get some speed work in..

Speed Squats with 315lbs on the Bar
3 Reps, 15 Seconds Rest Between Rounds for 15 Rounds

30 Pull-Ups
30 Ring Dips

Speed Sumo Deadlifts with 315lbs on the 2" Axle Bar
3 Reps, 15 Seconds Rest Between Rounds for 15 Rounds

30 Pull-Ups
30 Ring Dips

Speed Log Strict Press with 165 on the log
3 Reps, 15 Seconds Rest Between Rounds for 15 Rounds

30 Pull-Ups
30 Ring Dips

NOTES:

  • Pretty stoked about getting 300 over my head on my first try at the continental clean & press. I am interested to see where it goes once I am comfortable with the movement. The crazy thing was that the press was the easy part here…

-Speed Stuff is always fun. Doesn’t take long and I feel like I get some good work in. Hopefully it will help translate over to my heavy stuff.

-2 Mile Ruck in the morning @15% Incline with a 50lb vest and MMA practice in the Afternoon.

306

Saturday, 17May2014 - Work For Today

2 Hours of fight practice today, all sparring - Both Stand up and ground.
3 Minutes Stand-Up
3 Minutes Ground
3 Minutes Rest
…Did this x 10000000…Good training.

Then Did As Many Rounds As Possible In 30 Minutes of
10 Tire Flips
40 Alternating Sledge Hammer Swings onto the tire
10 Box Jumps (Jumped into the tire then back out of the tire = 1 Rep) It is a big tire so the jump is considerable.

Wanted to list some of my current maxes and my goals to beat by 01January2015

Deads (Current PR): 645 - Goal: 675
2" Axle Deads (Current PR): 585 - Goal: 630
Farmer’s Walk Handle Deads (Current PR): 730 - Goal: 800
Bench (Current PR): 500 - Goal: 520
Incline Bench (Current PR): 415 - Goal: 455
Squat (Current PR): 605 - Goal: 655
Box Squats (Current PR): 550 - Goal: 605
Front Squats (Current PR): 435 - Goal: 455
Barbell Clean & Press (Current PR): 345 - Goal: 375
2" Axle Clean & Press (Current PR): 300 - Goal: 340
Log Clean & Press (Current PR): 295 - Goal: 330
Strict Military Press (Current PR): 275 - Goal: 300
Snatch (Current PR): 275 - Goal: 315
Barbell Clean (Current PR): 365 - Goal: 405

I think that is all of them…I have vids of virtually all of the current maxes on my youtube channel “Alphatnation”…I will do my best to get vids of my progress to these goals, as well as when I break them.

307

At a 220-230lb BW, you are sitting VERY pretty with a 300lb axle clean and press.

To kind of embellish, your gym lifts are well above par, better than the vast majority of LW pro’s… How long have you been pursuing strongman? Your static strength is just disgusting!

308

StrongmanVinny: Thanks man, that actually helps me build some confidence before I go into my next comp!

I just got into strongman stuff in April. I was really good friends with Mike Jenkins (We went to the same high school together, were trainers at the same gyms together, and were training partners for a long time. He Started getting into strongman and he was constantly trying to get me to do a contest but my focus was more on MMA at the time so I never took him up on the offer.

Then I got the call on Thanksgiving morning about his death. It hit me pretty hard. When I was at his funeral I looked around the room and it was full of hulking individuals who had VERY intense eyes. Some of the top guys in the world were there and I realized that those guys and I had the same kind of intensity inside of us. It sounds incredibly cheesy to say, but that night at his funeral I made the decision to do a competition in his honor. He always wanted me to and I thought, after all he had done to help me over the years, I owed him at least that.

Mike had talked a lot about me to his first sponsor who was a local guy (One of the most genuine, generous and kind individuals I have ever [now] had the pleasure of calling my friend). When he got wind that I was going to compete he told me that he would sponsor me and help me anyway he could.

The weekend before my competition he set up the opportunity for me to go up to Mike’s (Now him wife’s) gym up in Hershey, PA. I had always told him I was going to come up and visit and throw around some heavy stuff with him, but I never took him up on the chance. So here I was now after his death standing in his creation, using his stuff and training in rooms that they don’t really let too many people go into…It was pretty emotional for Mike’s sponsor, Mike’s wife and myself…

That was the first time I ever got my hands on any of the Strongman implements. The next weekend I went to my first competition and won first as well as a ticket to NAS Nationals.

Since then, Mike’s old sponsor (Now my sponsor and friend) has helped me out to buy some strongman tools to train with and I am hitting it hard. My first comp was an amazing experience especially because of how much the other guys in my class encouraged me and helped me out even if it meant they didn’t finish as well. I had never experienced anything like it. That sold me and now I am going to be the best I can be and take this ride as far as I can.

I am headed back to Crossfit: GAMMA (Mike & Kerri’s gym) again soon to train on the stones again since I have only touched hem 2x in my life, but if anyone that reads this is in the area of Hershey, PA, please go help support that place. It is an amazing gym with the best Strongman equipment you can find and Kerri is one of the nicest people in the world.

I just hope I have done him proud and will continue to do my best to do so. I miss my friend a lot, but I can honestly say that following in his footsteps a little bit has really helped me heal some and makes me still feel close to him.

That was a really long answer to your question, but I felt it was necessary to explain how/why I going into Strongman.

Thanks for asking man

309

I know you will do very well. Too much grit and tenacity to not take this endeavor as far as you please. I hope to see you at nats or any other show. You will be a forced to be reckoned with!

310

Vinny: Thanks so much brother! I’m going to do my best

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Sunday, 18May2014 - Work For Today

Just lots of Jiu-Jitsu and stretching this afternoon. I am really hoping to get some new PR’s and vids up this week

311

[quote]Alpha wrote:
StrongmanVinny: Thanks man, that actually helps me build some confidence before I go into my next comp!

I just got into strongman stuff in April. I was really good friends with Mike Jenkins (We went to the same high school together, were trainers at the same gyms together, and were training partners for a long time. He Started getting into strongman and he was constantly trying to get me to do a contest but my focus was more on MMA at the time so I never took him up on the offer.

Then I got the call on Thanksgiving morning about his death. It hit me pretty hard. When I was at his funeral I looked around the room and it was full of hulking individuals who had VERY intense eyes. Some of the top guys in the world were there and I realized that those guys and I had the same kind of intensity inside of us. It sounds incredibly cheesy to say, but that night at his funeral I made the decision to do a competition in his honor. He always wanted me to and I thought, after all he had done to help me over the years, I owed him at least that.

Mike had talked a lot about me to his first sponsor who was a local guy (One of the most genuine, generous and kind individuals I have ever [now] had the pleasure of calling my friend). When he got wind that I was going to compete he told me that he would sponsor me and help me anyway he could.

The weekend before my competition he set up the opportunity for me to go up to Mike’s (Now him wife’s) gym up in Hershey, PA. I had always told him I was going to come up and visit and throw around some heavy stuff with him, but I never took him up on the chance. So here I was now after his death standing in his creation, using his stuff and training in rooms that they don’t really let too many people go into…It was pretty emotional for Mike’s sponsor, Mike’s wife and myself…

That was the first time I ever got my hands on any of the Strongman implements. The next weekend I went to my first competition and won first as well as a ticket to NAS Nationals.

Since then, Mike’s old sponsor (Now my sponsor and friend) has helped me out to buy some strongman tools to train with and I am hitting it hard. My first comp was an amazing experience especially because of how much the other guys in my class encouraged me and helped me out even if it meant they didn’t finish as well. I had never experienced anything like it. That sold me and now I am going to be the best I can be and take this ride as far as I can.

I am headed back to Crossfit: GAMMA (Mike & Kerri’s gym) again soon to train on the stones again since I have only touched hem 2x in my life, but if anyone that reads this is in the area of Hershey, PA, please go help support that place. It is an amazing gym with the best Strongman equipment you can find and Kerri is one of the nicest people in the world.

I just hope I have done him proud and will continue to do my best to do so. I miss my friend a lot, but I can honestly say that following in his footsteps a little bit has really helped me heal some and makes me still feel close to him.

That was a really long answer to your question, but I felt it was necessary to explain how/why I going into Strongman.

Thanks for asking man[/quote]
I bet he is damn proud at you up there. I want to boost your performance at the comps you can imagine him shouting at you and pushing you to get more reps, to be stronger and faster. You know better than all of us the importance of the mental aspect and the way it’s boosts you and pushes you.

I got to do some training yesterday between the exam and evening classes. Always my best workouts are when I’m under some pressure and in rush.

312

Regev: Thanks man! And good job getting your workouts in even though you were busy!

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“Throughout the centuries there were men who took first steps, down new roads, armed with nothing but their own vision.” --Ayn Rand

Monday, 19May2014 - Work For Today

INSERT: As Many Rounds As Possible In 13 Minutes
8 ?L? Sit Pull-Ups
8 Handstand Push-Ups
10 Medicine Ball Squat/Slams
15 ?V? Sit-Ups
20 Jumping Lunges (Each Side)

STRENGTH: Giant Sets
Deadlifts (Conventional): 410x5, 460x5, 500x5, 550x2, 590x1, 620x1, 650xNope, not today
Wide Grip Weighted Pull-Ups: 115x3, 125x3, 135x3, 145x3, 155x3, 165x3
Log Clean & Press: 220x5, 240x3, 260x3, 280x1, 300x1, 310xClean
Knees to Elbows: 10, 10, 10, 10, 10, 10
100’ Farmer’s Walk: 205 Each Hand, 225, 255, 275, 295, 295

NOTES:

  • Deads: I got the 620 Fairly easily (I’ll Upload the video later) then jumped to 650. It came off the ground, hovered for a little bit, then I put it down. My back doesn’t feel great after that. I don’t think I’m really hurt…But I will find out this afternoon at fight practice.

  • Log Clean & Press: Worked up to 300 (I’ll Upload the video later this evening) and it went fairly easily, no real issues at all. I loaded the 310 set, I cleaned it no problem, but when I bent my legs to get the drive the log slid forward so i didn’t press it. Skipped my last set because I am still not sure how messed up my back is.

  • Farmer’s Felt good. I cut off all of my build up dead skin off my hands and it made these much easier.

  • Normal rucking this morning and fight practice this afternoon.

-I’ll upload those vids later and post my diet for the day

313

I didn’t realise you knew Mike Jenkins, he was a strong guy, its a real shame he’s no longer around & we won’t see him compete any more. Strongmen seem to peak as they get older so maybe we’ll see you on Worlds Strongest Man one day?

314

LiftandEat: Yea man, he and I became friends in high school and trained together a lot. He was an outstanding person. I swear there is something in the water where I grew up, there are strong people all over the place!

As for Worlds…Let be get through Nationals first! That would be an amazing experience though! If it is possible, I will do everything I can to get my pro card and go for it! Thanks for stopping in and posting man!

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Vids as promised…


Log Clean & Press:305x1. It didn’t feel bad at all. I hit it right. I moved up to 310 after this and cleaned it no problem, but the log slipped a little bit on the leg drive and I didn’t even attempt the press. I’ll get it next time for sure though.


Conventional dead: 620x1. It didn’t move as fast as I would’ve liked but it wasn’t too slow. I jumped to 650 after this and it came up to my sticking point and I put it back down. Def hurt my back some during the 650 attempt. Got through fight practice this afternoon but I know I am going to stiffen up a lot as I rest. Time to break out the LAX ball and peanut…

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19May2014 - 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, Marinara Sauce, 1 Flameout

******MMA Practice

Meal 4: 2-3 Scoops of Metabolic Drive, 1 Flameout, Milk, Spinach

Meal 5: Grass Fed Beef Meatballs, Marinara Sauce 1 Flameout, Milk

Meal 6: 2-3 Scoops of Metabolic Drive, 1 Flameout, Milk, 1 Orange

315

Not sure why my youtube isn’t acting correctly, hopefully this will show my 300 log clean & Press PR

316

Good GOD your strength is NASTY!!! Very seldom do you see somebody just hang clean a 300lb steel implement as such.

Anywho…a tip would be to try oly shoes. The reason this is so useful for log is because people who are very musclebound (or maybe this is just the nature of the log!) tend to struggle to keep the log in a stable rack position, thus causing a plethora of issues, the most obvious being you losing the log out in front. The raised heel allows you to retain a more linear torso when you advance your knee bend for the leg drive, keeping the log upright on your chest, allowing all of your drive to push straight up, and hopefully behind your head to a lockout, with a PR weight. Most guys do this, not just bigger guys. I am sure you know this, since you’re fucking bare foot. Give it a try some time though.

317

I think it’s because you’re linking to the playlist, and it’s going to the most recent.

318

Vinny: Hahahaha Thanks man! I think I am too blunt of an instrument to know how to do it any other way! And thanks so much for the tip brother! Being so new to this sport, I relish any advice I can get! Is there a certain brand of oly shoes you would recommend?

Matty: Good call brother, I have just been linking it straight from my page right after I upload the vid. You are definitely right on this. Thanks for the help man!

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“The bravest men are surely those who have the clearest vision of what is before them, glory and danger alike, and yet notwithstanding, go out to meet it.” --Thucyldides

Tuesday, 20May2014 - Work For Today

INSERT: Deck of Cards Workout: Completed the number of reps corresponding with the number on the card. Face cards = 10 Reps, Aces = 11 Reps.

Hearts: Double Unders x3 (7 = 21 Double Unders, Aces = 33)
Spades: Sumo Deadlift High Pulls with the 2" Axle Bar (80% Bodyweight on the bar)
Diamonds: Bodyweight ManMakers
Clubs: Chest to Bar Pull-Ups (Chest must touch the bar for the rep to be counted)

Strength: No lower body because my back is still pretty jacked up
Single Arm Chest Supported Rows (Each Side):: 135x8, 180x8, 205x8, 215x8, 215x8, 215x8
Barbell Incline Bench Presses: 225x5, 275x5, 295x5, 315x5, 335x5, 365x5
Dumbbell Arnold Presses: 70x8, 80x8, 90x8, 100x8, 100x8, 100x8
20 Weighted Decline Sit-Ups: 1, 1, 1, 1, 1, 1

NOTES:

  • My back is a little better than it was yesterday, so that is a good sign that it is nothing serious…I’m sure it will be better with time. More LAX ball and peanut work tonight.
  • The Deck of cards workout is always tough, but with the exercises I did, it wasn’t that bad
  • Strength Stuff was easy. Noting heavy at all. Just gave my lower back a day off.
  • Normal rucking in the AM and MMA practice in the PM
319

If you are looking for oly shoe advice, I really like the 2013 Pendlay Do Wins. Previously I had bought the cheapest ones I could find (VS Athletics) and after upgraded to the Pendlays I think they are worth it. They also aren’t crazy expensive like the Nike’s or Adidas’s.

320

ajweins: Thanks so much for the suggestion man! I’ll definitely start shopping around!

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“I will not fear. Fear is the mind-killer. Fear is the little death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see it path. Where the fear has gone there will be nothing. Only I will remain.” --Frank Herbert

Wednesday, 21May2014 - Work For Today

INSERT:
Get a mouth full of water but DO NOT swallow it. Holding it in your mouth, complete 10 full Tabata Rounds.
:20 Seconds Sprinting
:10 Seconds Walking
Spit out the water once all 10 Rounds have been completed

STRENGTH: Giant Sets
Squats: 225x3, 275x3, 315x3, 365x3, 405x3, 460x3, 500x1
Dumbbell Snatches (Each Side): 75x10, 80x10, 90x10, 90x10, 100x10, 100x10
Continental Clean & Presses with a 2" Axle Bar: 185x3, 205x3, 225x3, 225x3, 245x3, 275x3
10 Ab Wheel Rollouts: 1, 1, 1, 1, 1, 1
20 Medicine Ball Land Mines: 1, 1, 1, 1, 1, 1

NOTES:

  • This is one of my favorite inserts to do. Physically, it is tough, but very doable. But mentally, it is HARD. You feel like you are suffocating and need to control yourself from a little bit of panic. It is a challenging 5 Minutes to say the least

  • I didn’t want to go too heavy for my first real day back after hurting my back. Strangely, my back actually felt better after doing this. I suppose that means I will have to hit it even harder tomorrow!

  • Rucking, 2 Miles @ 15 incline with a 50lb vest forst thing in the morning. No fight practice today.