[quote]Alpha wrote:
usmccds: Yea man, I trained in the Baltimore location for about a year a little ways back. I had to stop because of my brain tumor and when i finally got cleared for MMA again I just didn’t feel like driving down into the city anymore! PM me sometime and we will set up a lift!
[/quote]
Cool, so I guess you know big John Rallo then? That dude is a monster. I trained at the Owings Mills Ground Control, which isn’t to far from where I am now.
I’ll definitely send you that PM!
Ironwarrior: Thanks brother! I am excited for you to get back at it man! I enjoy your log. I can guarantee you will come back stronger than ever, just keep doing what you know how to do!
barbedwired: Yea man, i will get it and far beyond it very shorty! Thanks for the encouragement brother!
usmccds: Yea man Rallo is a great guy and a beast! I haven’t rolled with him in years, but he was a force of nature! Thanks for checking in brother!
INSERT:
At the top of every minute for 12 Minutes complete 1 - 2" Axle Push Jerk. Use the remainder of the minute to add weight and rest
Minute 1: 135x5
Minute 2: 185x3
Minute 3: 225x2
Minute 4: 245x2
Minute 5: 275x2
Minute 6: 305x1
Minute 7: 315x1
Minute 8: 325x1
Minute 9: 335xFail
Minute 10: 315x1
Minute 11: 305x1
Minute 12: 305x1
STRENGTH: Giant Sets
Box Squats: 335x5, 365x4, 405x3, 455x2, 500x1, 520x1, 540x1
Barbell Bent Over Rows: 275x3, 295x3, 315x3, 365x3, 385x3, 405x3
Barbell Flat Bench Press: 275x3, 295x3, 315x3, 365x3, 385x3, 405x3
Ab Wheel Roll-Outs: 10, 10, 10, 10, 10, 10
Row 250 Meters: 1, 1, 1, 1, 1, 1
SPEED:
Box Squats. At the top of Every Minute For 10 Minutes: 4 Reps with 365
27May2014 - 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: 2 Chicken breasts, broccoli, 1 Flameout, 1 Avocado
******MMA Practice
Meal 4: 2-3 Scoops of Metabolic Drive, 1 Flameout, Milk, Spinach
Meal 5: Mussels, Grilled calamari, Marinara Sauce 1 Flameout, Milk
Meal 6: 2-3 Scoops of Metabolic Drive, 1 Flameout, Milk, 1 Orange
Hi Alpha
Another question about recovery. I see that on Monday you performed Dead-lifts, Pull-ups and Log C & P and then yesterday Box Squats, Bent Over Rows and Bench Press. How do you recuperate, I’ve been following the layout from page 1, doing 10x3 (same weight through out)
Mon & Thurs
Squat
Bench
DB Row
Tues & Fri
Dead-lift
OHP
Chin ups
Doing the Squat and Bench really affects my Dead-lifts and Press the next day, although Rows don’t with the Chin ups.
Still avidly following your logs.
Thanks for the reply, Alpha.
markws: Hey man, thanks for the question and for following! Well, if you find that the squats and bench are causing a drop in your weights for your deads and OHP try switching the days around and see if it has the same effect. Try to distingusih what exercises you are really going to try and focus on for the next 6 weeks and do those earlier in the programming than the others.
For me right now, it is my deadlift, so I hit that first on Monday as that is when my body has had a day or two away from weights all together. My next six weeks I will probably concentrate more on my squats so the order will logically change. I have been at this full body stuff for a long time, so I know what I can get away with and what I can’t. But your body could be totally different than mine so you have to kind of run a trial and error test on yourself - Give it a full 6 weeks of hard workouts and reassess on the other side of it. I hope that helps man, and if it doesn’t, please just ask again and I will try my best to help you out brother!
will207: No worries at all man! I am happy to help, that is 99% of the reason why I keep this log going!
=======================================================================
“When I dare to be powerful - to use my strength in the service of my vision, then it becomes less and less important whether I am afraid.” --Audre Lorde
Wednesday, 28May2014 - Work For Today
INSERT:
Deck of Cards Workout: Complete 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: Floor Presses
Clubs: Chest to Bar Pull-Ups (Chest must touch the bar for the rep to be counted)
Joker 1: 8 Round Tabata Deficit Push-Ups
Joker 2: 4 Minute Plank
STRENGTH: Giant Sets
Good Mornings: 225x5, 275x5, 315x5, 365x5, 385x5, 405x5
Snatches: 185x5, 205x4, 225x3, 245x2, 265x1, 265x1
Windshield Wipers: 20, 20, 20, 20, 20, 20
Run 300 Meters Holding a 25lb Medicine Ball
___________________________________________________________________-
NOTES:
-Kind of a deload day. Just focused on conditioning mainly. Hoping to heal up some for tomorrow’s Farmer’s Walk Deadlifts. Hoping to see 740 or more…If I get that high, I will try to take a vid of it.
So clear once you’d spelt it out, focus on 2 or 3 exercises whilst the others are on maintenance. Thanks mate and smash that 740!
markws: Glad to help brother! If you have any other questions, feel free to ask!
Thursday, 29May2014 - Work For Today
INSERT:
Load a Barbell With 365 and Get as Far As You Can in 12 Minutes
Bear Walk 10 Meters Forward/Bear Walk 10 Meters Backward to the Bar 1x
Perform 1 Deadlift
Bear Walk 10 Meters Forward/Bear Walk 10 Meters Backward to the Bar 2x
Perform 2 Deadlifts
Bear Walk 10 Meters Forward/Bear Walk 10 Meters Backward to the Bar 3x
Perform 3 Deadlifts
Bear Walk 10 Meters Forward/Bear Walk 10 Meters Backward to the Bar 4x
Perform 4 Deadlifts
Continue to add reps of Bear Walks/Deadlifts Until You reach the 12 Minute Time Limit
STRENGTH: Giant Sets
Farmer’s Walk Deadlifts: 450x1, 550x1, 630x1, 680x1, 740x1 PR (Vid Below), 760xNO!
Single Arm Barbell Rows - Holding the Fat Part of the Bar (Each Side): 120x10, 145x10, 155x10, 155x10, 155x10
Handstand Push-Ups: 30, 25, 20, 15, 10
10 Dragon Flags: 1, 1, 1, 1, 1
Sandbag Shuttle Sprints (5 100lb Sandbags ? 50ft Sprint): 1, 1, 1, 1, 1
SKILL:
2" Axle Deadlifts Superset with 10 Meter Handstand Walks
225x1/1, 315x1/1, 405x1/1, 455x1/1, 500x1/1, 550x1/1
NOTES:
Posting in legendary thread.
Happy belated birthday Alpha! I’ve noticed a couple gymnastic movements this time around (ring work, handstand PU). Do you ever practice other movements like muscle ups, levers, freestanding handstands/walks?
DAVE101: Yea man, in the last part of yesterday’s workout I was doing freestanding handstand walks. I also do all of the other gymnastic movements that you just mentioned. I think they are a great addition to my training. And thanks for the Happy Birthday! Welcome to the log brother!
Friday, 30 May2014 - Work For Today
INSERT:
12 Rounds
:30 Seconds Farmer?s Walk (250lbs each hand)
:30 Seconds Battle Ropes
:30 Seconds Rest
STRENGTH: Giant Sets
Front Squat: 225x1, 275x1, 315x1, 365x1, 385x1, 405x1, 425x1, 445x1 PR!!
2" Axle Continental Clean & Press: 185x1, 205x1, 225x1, 245x1, 275x1, 300x1, 315xNope
50 Double Unders: 1, 1, 1, 1, 1, 1, 1
50 Hollow Rocks: 1, 1, 1, 1, 1, 1, 1
Stiff Legged Deadlifts From Deficit: 405x5, 405x5, 405x5, 405x5, 405x5
OTHER: Shoulder Stuff
Strict Standing Military: 225x5, 245x2, 255x1, 265x1
Medium Band Pull Aparts x Lots
Dumbbell Exteral Rotations x Lots
NOTES:
-Normal Rucking first thing in the AM, Jiu-Jitsu in the PM
-Really stoked about the 445 Front Squat PR, it has been a long time since I have gotten past the 435 mark. The rep itself didn’t feel that bad. I am sure I have more in me than that. It is just weird. When i have the bar in front rack with anything over 405 my eyes don’t want to focus…Like my body is revolting against the weight. I am sure it will learn to deal in time.
This one guy at the gym I go to, guess I had become complacent in my form during front squats, and he saw that I wasn’t or hadn’t been driving my elbows up really hard when I had the barbell in the rack position, so he pointed it out to me. Made all the difference in the world, took a lot out of me because I had obviously been neglecting to do that, but felt a ton more stable when I was loaded up.
Funny how seemingly minor conscious cues can make all the difference.
Awesome to see that you’re posting again. I mainly lurk but can’t wait to read through this whole log and follow it!
MattyG35: I hear ya man, if I am not constantly saying the correct cues to myself during a lift, it all goes out the window and I tend to miss it. I have to stay mentally in the game at all times or I am not worth anything!
I feel very stable on front Squats, it is just a very strange feeling that comes over me when it is 405+…It really feels like my body is mad at me or something…Meh, I’ll get past it. Thanks for posting man!
kchris: Hey man, welcome to the log! Feel free to post in here anytime you want!
==================================================================
The 445lb Front squat PR vid
Don’t know how I missed that left “J” Hook but I’m glad my giant of a friend came over to help me out!
Hell yes. No straps on the farmer’s deads.
[quote]MattyG35 wrote:
This one guy at the gym I go to, guess I had become complacent in my form during front squats, and he saw that I wasn’t or hadn’t been driving my elbows up really hard when I had the barbell in the rack position, so he pointed it out to me. Made all the difference in the world, took a lot out of me because I had obviously been neglecting to do that, but felt a ton more stable when I was loaded up.
Funny how seemingly minor conscious cues can make all the difference.[/quote]
Something I found recently is that if I set up very slightly below the bar and then go into the clean position using a lot of leg drive while pushing my elbows up then I can get the bar set in much better position from the get-go.
Have been doing some 1 hourish rucking sessions in the morning. I’m starting to love these. Great active recovery, and if you change the way you stride you can change up the muscles you’re hitting easily. Awesome just as summer is rolling around too!!
Yeah, I wish I didn’t live on the prairies, pretty much only flat ground around here, no hills
Csulli: No straps ever for me my friend, I don’t even own a pair of them. Thanks for stopping in man!
Sutebun: Yea man, rucking is GREAT active recovery and an awesome way to burn 800 calories before your day even begins!
MattyG35: You just have to go heavier if that is the case! Just kidding brother, thanks for posting!
=========================================================================
Saturday, 31May2014 - Work For Today
Lots of sparring this morning. Felt good even though the body is pretty beaten up from the lifting throughout the week.
For those of you who don’t know, I am opening up my own gym/MMA place in MD starting in mid June. I am making my first equipment order today. Pretty stoked. It is going to start as a small fight gym/Strongman/Powerlifting personal training center and I will see where it goes from there. The building is being built and I already have some clients set up just waiting for the doors to open.
If any of your are in MD (Outside of Baltimore) and want to come get some work done, shoot me a PM and we will make it happen.
Alpha- you are the “Ben Rice” of T-Nation !
Successful people attract other successful people- your business should do well. I wish you the best man. Hope you continue to share your journey here !
Awesome news! Wishing you the very best in your new venture and if I’m ever that side of the pond I’ll pay you visit. With your work ethic I’m sure you’ll get the success you deserve!
?I’m a greater believer in luck, and I find the harder I work the more I have of it? - Thomas Jefferson
Great lifting in here as always. How do you get away with bare feet at your gym? If we even try socks where I am the shoe police (staff) are on our case straight away about health & safety, even though we’ve long had the argument that even training shoes won’t do much if you drop a plate on your foot!
New venture sounds good, hope it all opens smoothly & all goes to plan.
I like the idea of rucking too, but not really suitable places here in middle of London! I do stair climbing tho, on an outdoor fire escape when I can, which is good fun as well as providing a good view on a nice day.