STRENGTH:
Completed 4 Sets of 8 Squats with 385lbs On the Bar. Performed a 2 Minute Plank as my rest periods between sets.
Your elite because only you would do this!..and…its not even the part you hated !
Great work man. Very motivating!
law8: Well man, I think I am always a certain level of “hurt”. Like right now my left groin is pretty pulled and my left shoulder is so bad off that I am unable to do pull-ups at the moment. Well, I can do them but then my left arm becomes a piece of dead meat that just hangs there for a while…I just don’t talk about my injuries much and do my best to train around them.
My left knee has had 4 surgeries on it. I have shattered that patella, torn my patella tendon, torn my PCL, MCL, a lot of the meniscus in there, complete dislocation of that joint and the patella…Was in a cast for 9 months on that one and had to receive 3 follow up surgeries…That was from fighting also.
I have broken my back twice, Broken my right arm, broken all of my hands/feet/all fingers and toes… this past year alone I broke my left ankle, broke my right foot, had a partial rupture of my spleen & pancreas, and had my heart move to a different place in a car accident…Then there is the entire brain tumor and associated endocrine issues…
All I can say is that things happen when you live at the pace I do. I know I will pay for it all someday, but for now, as long as I keep some form of punishment on my body EVERY day it seems to stay pretty mobile. I have experienced a lot of pain and suffering over the years so i know what I can train through and what I can’t. I know what REAL pain feels like, so a lot of the little nagging issues don’t really slow me down that much. I know I will never grow to be an old man, so I am doing my best with the time that I have.
If I had to do it all again, I would jump headfirst. I could sit here and try to tell you to learn from my experiences but you won’t; and you would never become who you are truly supposed to be if you did. Stuff hurts sometimes, but your body will heal. Until it does, just continue to drive forward with a purpose. If you know where you are going, injuries are nothing more than the price of not sitting on the sidelines. Thanks for asking brother, I hope that in all of that I answered your question!
Barbedwired: Hahaha thanks man! I just don’t like to waste my time in the gym. Rather than just sitting there, I figured I would get something else done while I waited. You should give it a shot!
=================================================================
“I am not a product of my circumstances. I am a product of my decisions.” --Stephen Covey
“When I stand before God at the end of my life, I would hope that I would not have a single bit of talent left and could say, I used everything you gave me.” --Erma Bombeck
Thursday, 12June2014 - Work For Today
INSERT:
40 Reps of “Burpee/Push-Up/Jumping Jack/ Sit-Up/Handstand Combo” As fast as I could. (it took me about 8 Minutes)
1 Rep = Complete a Burpee, Drop and complete a Push-Up, stand and complete a Jumping Jack, drop and complete a full Sit-Up (Arms extended above your head), stand and complete a 1 Second Handstand Hold.
STRENGTH:
At the top of Every Minute for 10 Minutes, I completed 6 Sets of 2 Log Clean & Presses @ 250lbs. The last set I completed 8 Reps instead of 2
GIANT SETS:
2" Axle Clean & Presses: 240x2, 240x2, 240x2, 240x2, 240x2, 240x8
10 Full Contact Twists (Each Side): 1, 1, 1, 1, 1, 1
Single Arm Dumbbell Swings (Each Side): 80x10, 80x10, 80x10, 80x10, 80x10, 80x30
300 Meter Sprint Holding a 25lb Medicine Ball: 1, 1, 1, 1, 1, 1
“Z” Presses: 135x8, 155x5, 155x5, 155x5, 155x5, 155x5
NOTES:
-All of the pressing felt great. The program I wrote only calls for 80% of my 1RM for this first wave, but I decided to go all out on my last set.
-Normal Rucking first thing this morning
You definitely did answer my question man, thank you for the very detailed reply. Very motivating as always!
12June2014 - 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: Lots of Ham, 1 Flameout
Meal 3: 2-3 Scoops of Metabolic Drive, 1 Flameout, MCT Oil
*****Today’s Workout
Meal 4: 2 Pork Chops, Beans, 1 Flameout, 1 Avocado, Milk
Meal 5: 2-3 Scoops of Metabolic Drive, 1 Flameout, 1 Serving of Superfood, Milk, 1 Mango
Meal 6: Lots of Steak, Ham, 1 Avocado, 1 Flameout, 2000IU’s Vitamin D, Milk
Really curious to see how the addition of milk affects you, both in physique and strength - can you keep us posted on what you notice? I’ve recently started consuming raw milk to give it a shot as well, although not quite at a half-gallon every day.
Law8: You got it brother, I am more than happy to help!
Burst: I will definitely keep you updated on how I feel about the milk. Set a PR today, so so far so good!
=============================================================================
“Everything you?ve ever wanted is on the other side of fear.” --George Addair
“When I was 5 years old, my mother always told me that happiness was the key to life. When I went to school, they asked me what I wanted to be when I grew up. I wrote down ?happy?. They told me I didn?t understand the assignment, and I told them they didn?t understand life.” --John Lennon
Friday, 13June2014 - Work For Today
EVENT & CONDITIONING DAY
SUPERSET
2" Axle Dead: 315x3, 405x3, 455x2, 500x1, 550x1, 590x1 (NEW PR)
Farmer’s Walks: 205(Each Hand)x150’, 225x100’, 255x100’, 275x100’, 275x50’, 285x50’
CONDITIONING GIANT SETS
100lb Heavybag Carry - 100ft. Bear Hug Position - Hands not clasped
:40 Seconds Battle ropes
205lb Farmer’s Walk - 100ft
2:00 Minute Wall Sits
Completed 4 Rounds of this…
NOTES:
- Was pretty happy with the 590 Axle Deadlift PR. I hit 585 in my comp pretty easily and almost locked out 615 but lost the grip at the top. So today I went for 590. I locked it out and held it for about 1.5 Seconds before my hands didn’t want to play anymore and it slipped out. I am counting it because I locked it out. My buddy (the giant who ran in on my front squat re-rack video) missed the taping of it, or I would have a vid for you guys, but so it goes. I am sure I would have had it easily if I wasn’t supersetting the deads with the Farmer’s.
- The conditioning was a lot like doing little easy medleys. It was good for a friday.
- Normal rucking and fight practice.
Daaaaaamn, nice axle dead.
Csulli: Thanks man! 600 should be in my near future!
===================================================================
13June2014 - 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, Broccoli
Meal 3: 2-3 Scoops of Metabolic Drive, 1 Flameout, MCT Oil
*****Today’s Workout
Meal 4: 2 Steaks, Beans, 1 Flameout, 1 Avocado, Milk
Meal 5: 2-3 Scoops of Metabolic Drive, 1 Flameout, 1 Serving of Superfood, Milk, 1 apple, 1 orange
Meal 6: Lots of sashimi, seaweed salad
Meal 7: 2-3 Scoops of Metabolic Drive, 1 Flameout, 2000IU’s Vitamin D, Milk
F you!
^^^^^^ I figured that was a good introduction since this is the first time I’ve posted in your log and I’ve been reading it since I joined. Supersetting deadlifts and farmer’s walks… I thought my grip strength was pretty good until I looked at your workout from today. Not gonna lie I’m very jealous of your work capacity as I’m sure most people who read this are. But seriously your daily posts with quotes and workouts are the number 1 reason I go online.
Your numbers have been goals of mine since the beginning and every time I’m feeling strong I read your log and it gives me a slap in the face to keep working. That article you wrote last week was pure gold. Huge fan and just wanted to say thank you for being an inspiration and a huge help. Alright enough kissing your ass, back to the shadows I go
Incredible workout there. I appreciate you posting these here, as it’s great motivation. Also thanks for the taking the time to post the nutrition stuff periodically. I actually read them and have adjusted my diet in the past based on them. That’s the one thing I never see is how the big guys eat. I just hear “eat more” but it’s nice to see what.
Alpha - Awesome workload and strength level. I’m hoping you can give me some advice. I have been stuck at 285 1RM bench for awhile. I only bench once a week.
I’ve tried a lot of programs but seem to plateau at week 5-6 on the programs that stay at the same rep scheme (example: workup to 3RM max and then do 3 sets of 10 @ 75%). I tried the Ed Coan program where you start at 15 reps and add 10 lbs per week. This worked well until I got to heavy 7RM weights. I guess not doing heavy weights for 8 weeks wasn’t a great idea? I currently do 5/3/1 followed by 3-4 sets of 10 incline DB or incline bench, tricep work & shoulder work. This seems like very slooooow progress. I was thinking about trying either a 10 x 3 scheme or doing 4 heavy singles, alternating each week with close grip one week, standard grip with bands next week, (focusing on bottom of bench or top of bench) followed by 3 sets of 10-12 reps. But really I’m lost in trying to figure out how to get over the 300 lb bench!
I’m 50 years old, 6’3" 235 lbs and can get to gym twice a week. What would you recommend for me as a long term bench plan to follow?
Nice log! I remember one of my wrestling coaches pointing out how he likes it when the hardest workers are also great wrestlers and this reminded me of that. Keep up the great work!
[quote]Alpha wrote:
SUPERSET
2" Axle Dead: 315x3, 405x3, 455x2, 500x1, 550x1, 590x1 (NEW PR)
Farmer’s Walks: 205(Each Hand)x150’, 225x100’, 255x100’, 275x100’, 275x50’, 285x50’
[/quote]
I could probably pick something mind-blowing from every workout you post here, but Holeee Hell dude, that is just ridiculous. Don’t know what type of company you keep but I doubt I’ll meet more than a couple of guys IN MY WHOLE LIFE who’d be able to manage 75% of what you put up there.
Highjumper: Man that you so much for all of your kind words! You saying that this log is the main reason you come online made my day. Welcome to the log and don’t be such a stranger!
Roran: Thanks so much man! I may not be the best example for the eating because I do so many shakes, but I will try to keep posting my meals as often as I can if it helps you out!
70sSurvivor: Well man, In my opinion I would stop doing the high rep sets after your regular bench session. I would also not worry so much about messing with your grip on using bands at this point. If I were me, I would switch to the 10 sets of 3, ramping up the weight as I went. Make it so that your heaviest set falls around round 7. The weight should be heavy enough that you can get your 3 but light enough that you could grind out a fourth. for sets 8-10 start raming the weight back down, but really focus on using the correct muscles for the exercise.
Write down all of the weights and reps that you completed. The next week add 5-10lbs to every single set. Continue to do this every week until you get stuck.
Right now after your normal benching you are getting 30-40 extra reps in sets of 10…If you are going to do that much extra work, I would tell you to set a clock and load a barbell with 65-70% of your 1RM. At the top of every minute for 10 Minutes complete 3 reps as explosively as possible. Focus on your form and bar speed (Especially on the concentric portion of the lift). In my opinion this will do a lot more for driving up your 1RM than 3 sets of 10. Again, that is just my opinion.
A few other cues I always say to myself when I am benching are to remember to:
1: Push your back into the bench - do not push the bar away from you.
2: Squeeze the bar as hard as you can and push the bar “up and out” as if you are trying to rip the bar in half the entire rep.
3: Drive your feet into the ground.
4: Get a HUGE belly breath right before you unrack the bar and hold it for the entirety of the 3 reps if possible.
I hope that helps you out man, thanks for posting in the log!
Little hands: Thanks man, your coach was a smart man! If you can learn to embrace the suck and work as hard as you can consistently in the gym, the world become much more manageable! Thanks for stopping in brother!
justrob: Hahahaha thanks man, but you would really be surprised at how many strong guys are out there! I just try to beat my prior self everyday. When it comes times for the comps, hopefully my numbers will be good enough. But in the end, it really is just you against yourself.
==========================================================
“I have been impressed with the urgency of doing. Knowing is not enough; we must apply. Being willing is not enough; we must do.” --Leonardo da Vinci
“You take your life in your own hands, and what happens? A terrible thing, there is no one left to blame.” --Erica Jong
Sunday, 15June2014 - Work For Today
I spent all morning yesterday putting together some equipment for the new gym. I was hoping to use some of it, but had to stop and attend a wedding…So this morning, i broke out some of it and got some work done.
I have never been under a yoke in my life, so i wasn’t really sure about weights, but this is what I came up with.
GIANT SETS
160ft Yoke Walk:295, 475, 575, 665
10 Glute Ham Raises: 1, 1, 1, 1
10 Glute Ham Raise Sit-Ups: 1, 1, 1, 1
10 - 150lb Kettlebell Sumo Deadlift High Pulls: 1, 1, 1, 1
10 Prowler High Pull Drags: 1, 1, 1
Prowler High Pull Drags: Tow rope around the low handle of the prowler. Face the sled with hands extended and all of the slack out of the rope. Explosively drive backward with your entire body, pulling the ropes as high to your face as possible. Step back to take the slack out of the rope and repeat.
NOTES:
- Yoke walk was brand new to me, but it was cool to learn. 665 was VERY Challenging. I didn’t have my belt with me and that probably would have helped, but I got through it despite myself.
- I have never used a GHR before either. I made sure none of my reps had any momentum or swing in them…They killed me, I loved it!
- The prowler is my new best friend/worst enemy…Stupid prowler.
Thanks Alpha. I spoke last night with a dude who competes in USAPL powerlifting and he told me almost the same thing as you did. He said he likes 8 sets of 3, or 5 sets of 5 and told me to knock off the high rep sets afterwards. He also told me to do something light for high reps 2-3 days after my heavy bench day, like push ups or 50% on the bar. He said this helped him keep his gains coming from the heavy days.
I appreciate your feedback. I’ll let you know when I can give 315 a ride.
Good work on the yoke. A very modest weight I’m sure.
I think I’ll be adding in multiple sets of sled drags with the purpose of never stopping until the distance is completely finished. Something to keep my mettle up to par. I’d imagine you might find the same use for the prowler, eh?
GHRs are the best, having tried MacGyvering them in many a ridiculous way, and using a proper bench, it’s night and day.
For hamstring development and strength, I’d say they are second-to-none…
Great to see you posting again Alpha, for a long time a few of us had wondered where you disappeared to.
70sSurvivor: Great to hear that you got similar advice brother, keep me posted on how it is working out!
StrongmanVinny: Well it sure didn’t FEEL light a modest weight man! But it was my first time ever trying a yoke, I am sure with a little bit of practice I will get used it and hopefully the weights will increase. I saw you were killing it yourself on the yoke yesterday! Great job!
And yea, I am totally with you on the sled/prowler dragging. I think setting a distance that is too far in your head, then not stopping until you reach it, is the way to go. Things like that can break me mentally pretty easily if I allow myself any leeway at all. I wish we lived closer to each other…we could definitely get some epic trains in together.
MattyG35: Yea man, I was shocked at how much it isolated my hamstrings. I am really hoping that throwing that into my regimen will really help some of my numbers get up to where I want them to be.
Paul215: Hey brother! Great to hear from you again! I have often wondered where your journey has led you! Welcome to the log and I hope to see you post in here regularly!
===========================================================
“I would rather die of passion than of boredom.” --Vincent van Gogh
“Build your own dreams, or someone else will hire you to build theirs.” --Farrah Gray
Monday, 16May2014 - Work For Today
INSERT:
:30 Seconds work, :30 Seconds Rest for 10 Minutes of 150lb Kettlebell Swings…Yes. I bought a 150lb Kettlebell. Yes. It is hell.
STRENGTH:
Load a Barbell with 60% of your 1RM (385lbs For me) and Complete 3 Speed Reps (Explosively as possible) of Conventional Deadlifts at the top of Every minute for 10 Minutes. Complete as many reps as possible on your last minute. My last set I completed 10 Reps then called…I had plenty more in me but I had a lot of work ahead of me.
GIANT SETS:
Farmers Walk Handle Deadlifts: 450x5, 515x5, 550x5, 590x8, 550x10
Stiff Legged Deadlifts: 315x8, 315x8, 315x8, 315x8, 315x8
Ab Ring Layouts: 10, 10, 10, 10, 10
50 Double Unders (If you mess up, start back over at 1): 1, 1, 1, 1, 1
NOTES:
- Getting momentum built up to perform a 150lb Kettlebell swing in considerable. This should make my hips more explosive though.
- The Speed work wasn’t too hard at all.
- Farmer’s Deads felt pretty good. I could have gotten 10 with the 590lbs but my grip started slipping bc I cut my hand pretty bad yesterday unpacking weights.
-I have been sticking to PVC rolling and LAX ball work 1-2 Times every day. It really has seemed to help my body feel better on my lifts.
- I am really hoping that all of this extra volume stuff will help drive my 1RMs up. I will test it out in a few weeks, but it sure does feel like my overall strength and thickness is improving. It is also allowing me plenty of extra reps to work on my form.