Alpha's Work 3

Training Training Logs
21

==================================
“I firmly believe that any man’s finest hour, the greatest fulfillment of all that he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle - victorious.” -Vince Lombardi

Monday, 10March2014 - Work For Today

Insert:
1:00 Minute Work / 1:00 Minute Rest for 12 Minutes of static handstand holds (against a wall).

Then 10, 8, 6, 4, 2 Reps with 225 on the bar
Squat Cleans
Clean and Press
MMA Get-Ups (Each Side)
Run 400 Meters Between Rounds

6 Rounds of Giant Sets
Box Squats: 405x5, 455x3, 475x3, 495x2, 515x2, 545x2
Barbell Bent Over Rows: 275x5, 275x5, 295x3, 315x3, 315x3, 315x3
Barbell Flat Bench Presses: 315x5, 335x5, 365x5, 385x3, 405x2, 425x2
Ab Wheel Roll-Outs: 8, 8, 8, 8, 8, 8
Dumbbell Turkish Get-Ups (Each Side): 70x5es, 75x5es, 80x5es, 85x5es, 90x5es, 90x5es

Notes:

-The box squats went pretty well. I am fairly certain that I will be close to 600 within a month or so.

  • I start to lose grip on the barbell rows when i get past 315.
  • Bench felt pretty good, I am just starting to go heavy on it again after hurting my arm.
    -Turkish get-ups are another bane of my existence. 90lbs for singles are not bad for me at all, but when i rep them out like this , my form falls apart a little bit.

Thanks for reading everyone!

-dieEMPTY-

22

Inspiring lifts, especially since you can hit high weights in both the power and olympic lifts. I switched my workouts to full body routines similar to yours awhile back, and its working for me really well. I was wondering how you incorporate the olympic lifts into a full body routine along with the power lifts. I have an olympic coach that I work with to help on my form but since I’m not looking to compete in olympic lifting I just wanted to add them in for fun and to get stronger.

Thanks!

23

RedFive: Thanks so much for the question and for taking the time to read the log brother! Ummmm when I do my programming, it looks something like this:

Day 1:
Lower body Pull (say deads for example)
Upper Body Pull (horizontal plane)
Upper Body Push (horizontal plane)
Ab

Day 2:
Lower body Push (say squats for example)
Upper Body Pull (Vertical plane)
Upper Body Push (Vertical plane)
Obliques

Day 3:
Olympic Lift
then I fill in the rest of the workout with other lifts that I am trying to work on

Day 4:
Lower body Pull (say STLD for example)
Upper Body Pull (horizontal plane)
Upper Body Push (horizontal plane)
Ab

Day 5:
Lower body Push (say Front squats for example)
Upper Body Pull (Vertical plane)
Upper Body Push (Vertical plane)
Obliques

Day 6: Another Olympic lift and anything else that I feel is lagging (this day is usually optional…Depending if i head to the gym to train clients or not)

I also tend to use a lot of the Olympic lifts during my met con stuff,(insert portion of the workout) which helps me work on my form and explosiveness in the movement

I hope that helps you out some man. Thanks so much again for the question and for reading!

==========================================================================

03.09.14 - Fuel From Yesterday

Meal 1: 2-3 Scoops of Metabolic Drive, 1 Flameout, 2 servings of Superfood, 12oz of Milk, 3 tbs MCT oil, 1 tbs grass fed butter, coffee, 2000 IU’s of Vitamin D3

*****Fight Team Practice

Meal 2: 2-3 Scoops of Metabolic Drive, 1 Flameout, 1 Cucumber

*****Yesterday’s workout

Meal 3: Ham and Cheese Sub, LOTS of vegetables packed on it, 1 Flamout

Meal 4: Steak salad, 1 Avocado, 1 Flameout

Meal 5: Grassfed beef meatballs, onions, peppers, marinara sauce, 2 tbs MCT oil

Meal 6: 2-3 Scoops of Metabolic Drive, 1 Flameout, 20oz of milk, 2000 IU’s of Vitamin D3

24

=================================
“The individual has always had to struggle to keep from being overwhelmed by the tribe. If you try it, you will be lonely often, and sometimes frightened. But no price is too high to pay for the privilege of owning yourself.” --Friedrich Nietzsche

Tuesday, 11March2014 - Work For Today

INSERT:
6 - 400 meter sprints with a 50lb vest on. :90 Seconds rest between sprints. Then,
30 - 100lb Russian Dumbbell Swings At the top of every minute for 10 minutes.

GIANT SETS: 7 Rouds
10 Hand Switching Pull-Ups*
15 Ring Dips
Hang Cleans: 225x3, 245x3, 275x3, 295x3, 315x3, 315x3, 295x3
Stiff Legged Dead Lifts: 315x8, 335x8, 365x8, 385x8, 405x8, 405x8, 405x8
20 Plyometric Medicine Ball Push-Ups (Each Side)
50 Double Unders

*Hand Switching Pull-Ups: Hang from the bar with one hand supinated and one hand pronated. Explosively pull to the top of the bar. Accelerate enough that at the top of the movement you leave the bar and have time to “switch” the position of your hands from pronated to supinated. “Switch” your grip every rep.

NOTES:
Hang Cleans: felt pretty good. Kept the bar speed up, but my right arm is still giving me some trouble so the initial pull is pretty painful.
Stiff Legged Deadlifts: Really tried to focus on using my hamstrings.

Now it is off to fight practice…Hope everyone is doing well out there.

25

Holy shit what a douchebag attitude.

26

Thanks for the reply!

27

jasmincar: Thanks. Sorry if my attitude offends you, but it’s the only one I got. I hope insulting me makes you feel better and motivates you some how. It’s good to see that you are still around.

Redfive: Anytime brother, you know I like to help people out when I can!

===========================================================
10MARCH2014 - Fuel From Yesterday

Meal 1: 2-3 Scoops of Metabolic Drive, 1 Flameout, 2 servings of Superfood, 12oz of Milk, 3 tbs MCT oil, 1 tbs grass fed butter, coffee, 2000 IU’s of Vitamin D3

*****2 mile ruck with a 50lb vest

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

*****Yesterday’s workout

Meal 3: Full rack of Ribs, coleslaw, 1 Fish oil

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

*****Jiu-Jitsu/Wrestling practice

Meal 5: Steak Salad, 1 Avocado, 2 tbs MCT oil

Meal 6: 2-3 Scoops of Metabolic Drive, 1 Flameout, 20oz of milk, 2000 IU’s of Vitamin D3

28

Good to see you back. Are you now competing in MMA or planning to?

29

[quote]jasmincar wrote:
Holy shit what a douchebag attitude.[/quote]

This attitude will get you far in life. Take your ignorance elsewhere.

Motivational as always Alpha-consistent as they come.

30

Thanks for the programming outline; that looks awesome

31

Glad your back Alpha…definitely following

32

Redstar: Yeah man, I have been fighting pretty regularly and doing some submission grappling tournaments. I am also getting ready to enter my first strongman comp. Pretty stoked about it! Thanks so much for reading and asking the question man!

Power GnP: Hey man!!! Thanks so much for what you said. I appreciate it greatly! I hope stuff is going amazing for you man!

Csulli: You got it brother, that is just a little idea of what I loosely follow. Thanks for reading! If you have any questions as you go, don’t hesitate to ask man.

MattyXL: Thanks so much man! It is good to be back! It is great to see you are still at it hard and around here brother!

==================================================================================
?I could die for you. But I couldn’t, and wouldn’t, live for you.?

  • Ayn Rand, The Fountainhead
    ==================================================================================

Wednesday, 12MARCH2014 - Work For Today

INSERT:

I did this:
Get a mouth full of water. Then complete 8 rounds (4:00) minutes of :20 Seconds work / :10 Seconds rest with sprints WITHOUT swallowing the water. Walk for your rest intervals. Spit the water out after you are done. --This was more of a mental challenge than anything. but was still a good thing to do.

Then did this:
Then Complete 100 Burpee Pull-Ups in less than10 Minutes. – Sucked. Like. Hell.

Giant Sets:
Front Squats: 225x5, 275x5, 295x5, 315x5, 335x5, 355x5
Single Arm Dumbbell Rows (Each Side): 100x10, 110x10, 120x10, 130x10, 140x10, 150x10, 150x10
Single Arm Dumbbell Incline Press (Each Side): 100x10, 110x10, 120x10, 130x10, 140x10, 150x10, 150x10
10 Toes To Bar
50 Jumping Lunges (Each Leg)

NOTES:

  • Front Squats: Felt Pretty good. Hips were coming through fast, weights flew out of the bottom. Some knee discomfort, but I’ll be ok.
  • Single Arm DB Incline press: These really hit my obliques as much as they hit my chest. I think they are pretty good to throw in every once in a while.

Off to practice, Hope everyone is killing it out there.

33

[quote]Alpha wrote:
Get a mouth full of water. Then complete 8 rounds (4:00) minutes of :20 Seconds work / :10 Seconds rest with sprints WITHOUT swallowing the water. Walk for your rest intervals. Spit the water out after you are done. --This was more of a mental challenge than anything. but was still a good thing to do.

[/quote]

As much as I hate to clutter up your log with my useless crap.
This was GOLD.
My Face lit up.
Keep that up.

That’s why I love you.
(no homo) or maybe not, whatever

I know you talked about your training template, I just had a question,
Do you use much bodyweight resistance if any, I see a lot of weights and external loading. I ask because since your grappling, any neck bridges or anything of that sort?

And are you still running and gunning, if that is something you don’t want to discuss, I understand. But regardless I read you have some training clients and it seems like you are a full time athlete with MMA and strongman, so maybe a new career path?
And whatever it may be your killing it, so keep it up.

Stay strong brother

34

young n: I am glad that you liked that water challenge, it is a good one…uuunnnnless you have a cold! and I have read a lot of what you have written in other people’s logs. I have found you to be one of the most respectful, insightful and inquisitive posters out there. Your questions are always well thought out and you can tell from them that you really take an interest in certain people’s logs around here. we need more posters like that on T-Nation and I invite you to write in here anytime it strikes you!

To answer your question, I DO a TON of bodyweight resistance stuff. much of it does not get posted or is part of the met con portions of the workouts. And if you have ever been to an MMA school, you will know that it is always part of the warm-ups and conditioning there.

And yea, I’m still running and gunning for right now, but between sponsors, competitions and fights it is like I have another full time job. LOTS of discipline in my days and I find that most of them just don’t have enough hours for all that I am trying to accomplish.

That being stated, i AM working on a side project. It is a business/website of my own. I am working on trying to get as much of my personal info off the internet as I can at the moment (it is not easy and if someone has a good way to do so, I am all ears) because the side stuff has my real name all over it. Once I am fairly certain that I am not going to have people showing up at my door in the middle of the night I am going to release it here so that if anyone is interested they can check that out as well. T-Nation is, and always will be one of my homes (I’m not going anywhere when all of this rolls out) and I hope that, when the time comes, we can both profit from the relationship we have built together. It is pretty exciting.

Thanks so much for your question and the way you make these forums a better place to come to everyday!

===============================
11MARCH2014 - Fuel From Yesterday

Meal 1: 2-3 Scoops of Metabolic Drive, 1 Flameout, 2 servings of Superfood, 12oz of Milk, 3 tbs MCT oil, 1 tbs grass fed butter, coffee, 2000 IU’s of Vitamin D3

*****2 mile ruck with a 50lb vest

Meal 2: 2-3 Scoops of Metabolic Drive, 1 Flameout, 1 Carrot, 1 Apple

*****Yesterday’s workout

Meal 3: Grassfed ground beef, onions, peppers, 1 Avocado, 3 tbs MCT Oil

Meal 4: 2-3 Scoops of Metabolic Drive, 1 Flameout, 1 Serving Superfood,1 Orange

*****Fight Team Practice

Meal 5: Steak Salad, 1 Avocado, 1 Flameout, Mango, Pineapple

Meal 6: 2-3 Scoops of Metabolic Drive, 1 Flameout, 20oz of milk, 2000 IU’s of Vitamin D3

35

[quote]jasmincar wrote:
Holy shit what a douchebag attitude.[/quote]

Please tell me this was sarcasm, and that my douchebaggery meter is broken

36

[quote]Velvet Elvis wrote:

[quote]jasmincar wrote:
Holy shit what a douchebag attitude.[/quote]

Please tell me this was sarcasm, and that my douchebaggery meter is broken
[/quote]

If you detected that Jasmincar was the douchebag, I think its working fine. Obviously has never read a Log by Alpha.

37

[quote]Lonnie123 wrote:

[quote]Velvet Elvis wrote:

[quote]jasmincar wrote:
Holy shit what a douchebag attitude.[/quote]

Please tell me this was sarcasm, and that my douchebaggery meter is broken
[/quote]

If you detected that Jasmincar was the douchebag, I think its working fine. Obviously has never read a Log by Alpha.[/quote]

Yep … Thanks for the reassurance … Douchebaggery meter is firing on all cylinders!

Carry on Alpha

38

Velvet Elvis: Yea, I hope so to brother.

Lonnie123: Thank man

==================================
?It’s easy to run to others. It’s so hard to stand on one’s own record. You can fake virtue for an audience. You can’t fake it in your own eyes. Your ego is your strictest judge. They run from it. They spend their lives running. It’s easier to donate a few thousand to charity and think oneself noble than to base self-respect on personal standards of personal achievement. It’s simple to seek substitutes for competence–such easy substitutes: love, charm, kindness, charity. But there is no substitute for competence.?
― Ayn Rand, The Fountainhead

Thursday, 13MARCH2014 - Work For Today

INSERT:

At the Start of Every Minute
Minute 1: 1 Pull-Up, 2 Burpees, 3 Push-Ups, 4 Mountain Climbers
Minute 2: 2 Pull-Ups, 4 Burpees, 6 Push-Ups, 8 Mountain Climbers
Minute 3: 3 Pull-Ups, 6 Burpees, 9 Push-Ups, 12 Mountain Climbers
Minute 4: 4 Pull-Ups, 8 Burpees, 12 Push-Ups, 16 Mountain Climbers
Minute 5: 5 Pull-Ups, 10 Burpees, 15 Push-Ups, 20 Mountain Climbers
Minute 6: 5 Pull-Ups, 10 Burpees, 15 Push-Ups, 20 Mountain Climbers
Minute 7: 4 Pull-Ups, 8 Burpees, 12 Push-Ups, 16 Mountain Climbers
Minute 8: 3 Pull-Ups, 6 Burpees, 9 Push-Ups, 12 Mountain Climbers
Minute 9: 2 Pull-Ups, 4 Burpees, 6 Push-Ups, 8 Mountain Climbers
Minute 10: 1 Pull-Up, 2 Burpees, 3 Push-Ups, 4 Mountain Climbers

Then, 8 Minutes of Dumbbell Farmer?s Walks. Every time the dumbbells touch the ground, complete 10 Burpee Broad Jumps.

GIANT SETS:

Deadlifts: 405x5, 455x5, 475x3, 500x3, 520x3, 545x3
Weighted Pull-Ups: 90x5, 115x5, 125x3, 135x3, 145x3, 160x3
Push-Press: 225x3, 245x5, 275x3, 295x2, 315x1, 335xclose but didn’t get it
30 Double Unders
8 Plate Around Head (Each Side)
3 Meter Butt Walk

Off to practice

39

[quote]Alpha wrote:
Velvet Elvis: Yea, I hope so to brother.

Lonnie123: Thank man

==================================
?It’s easy to run to others. It’s so hard to stand on one’s own record. You can fake virtue for an audience. You can’t fake it in your own eyes. Your ego is your strictest judge. They run from it. They spend their lives running. It’s easier to donate a few thousand to charity and think oneself noble than to base self-respect on personal standards of personal achievement. It’s simple to seek substitutes for competence–such easy substitutes: love, charm, kindness, charity. But there is no substitute for competence.?
― Ayn Rand, The Fountainhead

Thursday, 13MARCH2014 - Work For Today

INSERT:

At the Start of Every Minute
Minute 1: 1 Pull-Up, 2 Burpees, 3 Push-Ups, 4 Mountain Climbers
Minute 2: 2 Pull-Ups, 4 Burpees, 6 Push-Ups, 8 Mountain Climbers
Minute 3: 3 Pull-Ups, 6 Burpees, 9 Push-Ups, 12 Mountain Climbers
Minute 4: 4 Pull-Ups, 8 Burpees, 12 Push-Ups, 16 Mountain Climbers
Minute 5: 5 Pull-Ups, 10 Burpees, 15 Push-Ups, 20 Mountain Climbers
Minute 6: 5 Pull-Ups, 10 Burpees, 15 Push-Ups, 20 Mountain Climbers
Minute 7: 4 Pull-Ups, 8 Burpees, 12 Push-Ups, 16 Mountain Climbers
Minute 8: 3 Pull-Ups, 6 Burpees, 9 Push-Ups, 12 Mountain Climbers
Minute 9: 2 Pull-Ups, 4 Burpees, 6 Push-Ups, 8 Mountain Climbers
Minute 10: 1 Pull-Up, 2 Burpees, 3 Push-Ups, 4 Mountain Climbers

Then, 8 Minutes of Dumbbell Farmer?s Walks. Every time the dumbbells touch the ground, complete 10 Burpee Broad Jumps.

GIANT SETS:

Deadlifts: 405x5, 455x5, 475x3, 500x3, 520x3, 545x3
Weighted Pull-Ups: 90x5, 115x5, 125x3, 135x3, 145x3, 160x3
Push-Press: 225x3, 245x5, 275x3, 295x2, 315x1, 335xclose but didn’t get it
30 Double Unders
8 Plate Around Head (Each Side)
3 Meter Butt Walk

Off to practice
[/quote]
God damn it,you sure are a beast! The legend of the forum indeed is true.
Have read about you and your last log (and still am).
How’s your health condition? You have my greetings no matter what.
I hope my english isn’t that bad…
Any way, glad to see you here man!

40

Regev: Hey man! Thanks for checking out the log and thanks for the kind words! Yea, I still have the brain tumor, it definitely complicates some things, but I am getting along really well. I actually way behind on making some doctor appointments! Thanks for the reminder!

12MARCH2014 - Fuel From Yesterday

Meal 1: 2-3 Scoops of Metabolic Drive, 1 Flameout, 2 servings of Superfood, 12oz of Milk, 3 tbs MCT oil, 1 tbs grass fed butter, coffee, 2000 IU’s of Vitamin D3

*****2 mile ruck with a 50lb vest

Meal 2: 2-3 Scoops of Metabolic Drive, 1 Flameout, Lots of mixed nuts

*****Yesterday’s workout

Meal 3: Grilled calamari, marinara sauce, onions,1 Avocado, 3 tbs MCT Oil

Meal 4: 2-3 Scoops of Metabolic Drive, 1 Flameout, 1 Serving Superfood, beef jerkey

*****Fight Team Practice

Meal 5: Fajita Steak burrito, lots and lots of salsa.

Meal 6: 2-3 Scoops of Metabolic Drive, 1 Flameout, 20oz of milk, 2000 IU’s of Vitamin D3, kiwis

So I saw the new 300 movie last night. I was not very impressed. Maybe it is because I am such a fan of the first one, but I felt a little let down. I think they would have been better off making a movie about Leonidas’ time training and origin story…but I digress. I hope all is well with everyone out there!