Alpha's Work 3

Training Training Logs
361

Barbedwired: I didn’t even know who that guy was until I googled him. He looks like I strong guy though so I hope it was a compliment! And thanks for the support brother!

markws: Thanks for saying that man! and I love the quote!

Lift and Eat: Well man, it is a gym at my work where I run the Physical Training and Fighting stuff so I can get away with pretty much anything I want! Some guys go barefoot, most go in socks, very few wear shoes. I still only wear socks in a commercial gym and use chalk. The workers there sometimes say stuff to me, but they kind of leave me alone for the most part.

Thanks for the support man, and those fire escape runs sound awesome!

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Best. Tire. Story. Ever.

So i just went to a local tire yard to get some more tires for the gym. No one was there when I went up to the door so i took it upon myself to drive around back and investigate just to get an idea of what they had.

It was tire flipping heaven!

Most of the big boys were outside of the fenced in area so I figured I would play around some. About this time I noticed loud music playing in the not too far distance where there was a big deck party going on with lots of people drinking and having a good time.

Although I was just in cargo shorts and a t-shirt, I figured I would get an idea of what some of the tires weighed. So there I was grabbing different tires, flipping them up and over – choosing bigger and bigger tires as I went along. I found one that was pretty freakin heavy but I flipped it. It was filled with water, so when it flopped I had to jump out of the way so i didn’t get splashed.

Apparently people from the deck party had started to notice and there was a crowd leaning against the rail watching the dumb pink monkey lift heavy things. I’d flip a tire and the drunk people would give little cheers.

I finally found a beast of a tire and looked into it. Filled with water…I wasn’t sure if I’d be able to flip it or not and didn’t feel like getting wet so I started to walk away…Pride intact.

Then some drunk guy yelled the classic Waterboy line, “You can do it!”…Not to be one to pass up a challenge, I bent over and went to explode the tire up…

Now, I was kind in a hurry to get to the tire yard thinking they might close early… so when I jumped out of the shower before I left, I didn’t put on any underwear…This would prove to be a poor choice in hindsight.

Instead of the tire exploding up, my shorts exploded up the back ripping in half and giving the crowd a full bare assed deadlift view…When this happened I immediately dropped the tire…that was filled with water…and it soaked me…

The crowd loved it…but I had to make a long walk back to my jeep with my ass hanging out covered in stale tire water…

Goodbye Pride…We will meet again tomorrow.

362

Lol! That’s awesome.

You know, you have to get that tire now

363

mahwah: Hahaha you know I will! Sometimes the man doesn’t choose the tire…the tire chooses the man.

Sunday, 01June2014 - Work For Today

Just 2 Hours of open mat rolling at Jiu-Jitsu. My body needs rest. Left shoulder is tweaked, left knee is tweaked and right ear is cauliflowered bad right now…

Hoping for a 645 dead tomorrow. we will see how that goes…

364

Def. A compliment man! While Ben Rice is the 220 raw squat world record holder @705, hes most popular for his tireless work ethic and optimistic and very humble attitude towards life.

365

Awesome tire story reminds me of a fun story. I was moving some wooden pieces of a stage for a benefit dinner, and theres prolly 100-200 people there. I squat down to set the thing down gently and my jeans rip from pretty much seam to seam, it was about an 8" rip in front of everyone. It was great. Luckily I had some pretty red plaid boxers on at least.

366

Man, I’m about to get to bed, thought of giving a check after a while of not being much active here… Dat tire story lol
I need to read a couple of pages and catch up.
It’s great to hear that you are opening a gym, someday hopefully I’ll give you a visit.

I bet it would be an awesome gym! You should throw a keg party and then after all of you guys finished the keg then fill it with sand and you got an awesome equipment.
Just want to note that the special units selections start pretty soon, I have one more visit at the Doc two weeks from now and I’m ready to go. Man, I just noticed that I’m 17 years old in about two weeks from now! Time flew by and I didn’t even noticed.
lol I feel like my English is crappy for some reason, maybe because it’s 1AM here and I’m tired as f*ck.
Cheers brother, glad to catch up with you and to update you with my own journey here…
Hope you are well bro!

367

Barbedwired: Well then thank you man! I really appreciate that! He better watch out though…I’m coming for him!

Ass Banana: Hahahahah I love it!

Regev: Hey man, thanks for stopping back in! And I wish you all of the luck in the world with selection brother!

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“It seems to me that people have vast potential. Most people can do extraordinary things if they have the confidence or take the risks. Yet most people don’t. They sit in front of the television and treat life as if it goes on forever.” --Philip Adams

Monday, 02June2014 - Work For Today

INSTERT: 6 Rounds
50? Walking Lunge with 225lbs on the Bar
50? Shrimping
50? 150lb Sandbag Carry (Bear Hug Position)
50? Burpee Braod Jumps
50? Barbell Waiter?s Walk with 225 on the bar
50? Gator Walk
50? Farmer?s Walk with 200lbs each hand

STRENGTH: Giant sets
Conventional Deadlift: 410x1, 460x1, 500x1, 550x1, 590x1, 615x1 645x1 (PR), 655xNot today
3 Weighted Pull-Ups: 135x5, 135x5, 135x5, 135x5, 135x5, 135x5, 135x5
3 Log Clean & Presses: 235x3, 255x3, 275x1, 290x1, 305x1, 310x1, 315xNo
:30 Second Static ?L? Sit Hold: 1, 1, 1, 1, 1, 1 , 1
40 Double Unders: 1, 1, 1, 1, 1, 1, 1

SPEED: Strict Log Press
3 Reps with 165, rest 15 seconds between rounds, completed 15 Rounds

NOTES:

-The Insert Was tough as well.

  • Left shoulder is still tweaked but I am going to figure something out so I can get that 320 log press.
  • 2 Mile Ruck with a 50lb vest, 15% Incline first thing in the AM, MMA practice in the PM
368

I just said “wow” from the speed of the pull! goddamn haha
First time you give us a video with high quality. You are looking super lean!

369

By the way, are you doing some shoulder mobility work? You said a couple days ago that you aren’t doing rotator cuff warm up, why won’t you start with that if you haven’t already.

370

Regev: Hahaha thanks man, and yea, i am fairly lean right now. I have been doing some shoulder stuff, but I think it is a little more involved. Guess we will see.

usmccds: Sure brother, Email sent.

371

Haha that tire story was funny, at least you gave those people a good story to tell!

Yeh stairs are cool, you should try it, you can do bodywt only and go fast or add a weighted pack and stride up which is like doing lots of weighted step ups. If you want to make it really fun you can even do sets of push ups or something at the top of each set.

A good long set of stairs works best if you can find it as you don’t have to do so many trips down to hit a decent number. The place I use has 70 stairs in total so if you do 12 runs you’ve hit over 800 stairs.

372

Lift and Eat: That is a great I dead man! I need to figure out a way to work that into my conditioning work!

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“We should be taught not to wait for inspiration to start a thing. Action always generates inspiration. Inspiration seldom generates action.” --Frank Tibolt

Tuesday, 03June2014 - Work For Today

INSERT:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps Of
Dumbbell Clean & Press - Single Arm Dumbbell Overhead Squat - Reverse Dumbbell Turkish Get-Up (Right Side)
Dumbbell Clean & Press - Single Arm Dumbbell Overhead Squat - Reverse Dumbbell Turkish Get-Up (Leftt Side)

  • Perfom a Dumbbell Clean & Press, at the top of the movement go directly into a Single Arm Dumbbell Overhead Squat, then at the top of that movement work your way to the ground and back up Turkish Get-Up Style. This equal 1 Repetition.

STRENGTH: Giant Sets
Squats: 315x5, 365x5, 405x5, 455x5, 500x5
Barbell Bent Over Rows: 275x5, 315x5, 365x5, 405x5, 425x5
Barbell Flat Bench: 275x5, 315x5, 365x5, 405x5, 425x5
Jack Knives: 20, 20, 20, 20, 20

NOTES:

  • This insert is HARD and too long
  • I am starting to back off the weight a little bit this week as a little deload to try and give my body a little more rest. I’ve been red lining it for a while now and can tell that if I don’t take a step back something is going to give and my body will force me to rest…
  • Normal rucking first thing in the morning, Jiu-Jitsu in the PM
373

[quote]csulli wrote:
Hell yes. No straps on the farmer’s deads.[/quote]

Bastards, I use straps just on back day.

374

That 645 was beastly man you for sure have way more in the tank. I am trying out greasing the groove to up my pull up and push up numbers. I was just curious if that same concept applies to strength lifts i.e if you had a stone in your kitchen (silly example lol) of about 225lbs and lapped it every day a few times would that offer any benefit?

375

Bauber: It’s ok man, no judgment here…You just do what you think is right! Just kidding brother, thanks for stopping in!

Law8: Thanks for your kind words man! Yeah I think i have more in me than that, but I just feel like I need to change things up a little bit for the next month or two. Hopefully the changes will get me well beyond the 645!

As far as the greasing the groove idea…I would assume so. Especially with something like stones. I feel like with cumbersome objects it is not as much about the weight as it is learning to “handle” the shape of the object. If I had the chance to pick up a heavy stone 20x a day, It could only surmise that it would get exponentially easier over time…Now where to put a stone in my kitchen???

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“Find out what people will submit to, and you have found out the exact amount of injustice which will be imposed upon them. The limits of tyrants are prescribed by the endurance of those whom they oppress.” - Frederick Douglass

Wednesday, 04June2014 - Deload Work For Today

:30 Seconds Work / :30 Seconds Rest of Battle Ropes for a Total of 10 Minutes

Then Loaded a 2" Axle Barbell with 275lbs And Completed Sumo Deadlifts
Minute 1: 1 Deadlift
Minute 2: 2 Deadlifts
Minute 3: 3 Deadlifts
Minute 4: 4 Deadlifts
Minute 5: 5 Deadlifts
Continued this Pattern Until I reached 18 Minutes / 18 Sumo Deadlifts

Then At the Top of Every Minute For 10 Minutes I Completed
50’ Farmer’s Walk with 275 Each Hand
50’ Sandbag Carry (Bear Hug Position) with a 150lb Bag
Took the Remainder of the Minute to Rest

Then 4 Minute 150lb Sandbag Carry. No Drops

NOTES:

  • Dealoading sucks.
  • I like Lifting Heavy things.
  • This better work.
  • 3 Mile Ruck @ 15% Incline with a 50lb Vest First thing this morning. No Fight Practice this Afternoon.
  • I miss lifting heavy things.
376

Deloading sucks less when you feel fresh & awesome & lift even heavier things the week afterwards :slight_smile:

I was looking at some before & after pics earlier & wondered what you looked like before you started training seriously. I assume you were always pretty athletic? But that once upon a time you weren’t as jacked as you are now? Like what did you weigh when you we’re say 17/18? How quickly did you gain mass? Do you have any before pics from before you started properly lifting? It’s always good to see how far people have come & how they’ve changed.

377

Lift and Eat: Well man, when I was 17/18 I was a fairly skinny kid, I probably only weighed about 170-180lbs but I had a really good strength base from years of working as a laborer for my Dad’s Construction company and on farms since I was very young. I was also an outside kid who literally grew up in the woods. I was very athletic and tried to build muscle but knew nothing about protein or anything like that so i was just eating whatever I wanted. When i got into lifting I was 16 and can remember getting stapled by 95lbs on a bench the first time I got into a weight room. But I took lifting very seriously and lifted literally EVERY single day, I made some great beginner gains but wasn’t a beast by any means.

When i got to college partying took the place of lifting and I really didn’t do much of it there. But after college, I got REALLY into it. I gained weight up to about 21lbs and was really starting to be one of the stronger guys in any gym I went to.

Since then I have just been trying to better myself day after day and keep my body as injury free as possible. I do have some pictures of myself when I was younger but would have to get them from my parents. I’ll see what I can do about that. Thanks for asking man!

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“I attribute my success to this: I never gave or took any excuse.” --Florence Nightingale

“The most difficult thing is the decision to act, the rest is merely tenacity.” --Amelia Earhart

Thursday, 05June2014 - Deload Work For Today

Deck of Cards Work out. Complete the corresponding number of reps to the number on the car. Face Cards = 10, Aces = 11.
Hearts: 2" Axle Clean & Press with 155lbs
Diamonds: Burpee Lateral Jumps
Spades: 80lb Sandbag Throws (Chest Pass Style)
Clubs: Weighted Hollow Rocks x3 (7=21reps, 9=27reps)

NOTES:
-Nothing too hard here at all. Just Conditioning.

  • Normal Rucking in the AM

I just finished up my next 10 weeks of programming. It has a similar progression as the cube method but twisted more to my style and intensity. We will see how it works out.

378

[quote]Alpha wrote:
Deck of Cards Work out. Complete the corresponding number of reps to the number on the car. Face Cards = 10, Aces = 11.
Hearts: 2" Axle Clean & Press with 155lbs
Diamonds: Burpee Lateral Jumps
Spades: 80lb Sandbag Throws (Chest Pass Style)
Clubs: Weighted Hollow Rocks x3 (7=21reps, 9=27reps)
[/quote]
Oh what! My training partner and I used to do this exact same thing. We would use:
Hearts: Burpees
Diamonds: 90lb Kettlebell Swings
Spades: Handstand Pushups (switched to dips if we got worn out lol)
Clubs: Pullups

I don’t remember what our best time was. It was 20 something minutes. Man I need to start doing that card workout again, it’s really good. The randomness can just kill you sometimes. Especially if you get a streak where you’re doing like 40 burpees in a row haha.

379

Alpha,

So glad to see you’re still killing it every day. Haven’t seen you around since the Block. I would love to come check out your gym some time man, I’m not too far away in Allegany county. Also, if you need any help putting equipment together, cleaning up, painting, whatever I’d be glad to come down and help.

380

csulli: That is awesome man! Yea, it is a great way to work conditioning and it is never boring. Works perfectly for one of my deload sessions. Thanks for commenting man!

BJack: Hey man! Great to hear from you again!! and I would love for you to head this way to get some work in! As soon as the place is open, I will let you know and we can make some definite plans!

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“If you change the way you look at things, the things you look at change.” --Wayne Dyer

Friday, 06June2014 - Deload Work For Today

Tabata (:20 Seconds Work / :10 Seconds Rest for 8 Rounds = 4:00 Minutes)

4:00 Minutes of Squat Cleans (2" Axle) With 80% of Your Body Weight On the Bar
Rest 1 Minute
4:00 Minutes of Dumbbell ManMakers
Rest 1 Minute
4:00 Minutes Deficit Push-Ups With Medium Bands
Rest 1 Minute
4:00 Minutes Double Unders
Rest 1 Minute
4:00 Minutes Weighted Hollow Rocks

Then Completed 10 Minutes (:30 Seconds Work / :30 Seconds Rest) of sprints on the Rower.

NOTES:

  • Last day of my deload…Thank God!
  • Headed to crossfit: GAMMA tomorrow in Hershey, PA to work with some guys on the atlas stones. A pro guy is coming down to help out with form and such. Should Be a great day!