Alpha's Work 3

Training Training Logs
461

Paul215: Thanks so much brother! Just sent you an email.

Flippcollar: Yes we do man, Tolstoy is great from what i have read, but admittedly it hasn’t been a lot. It sounds like you and I could sit down and talk books for days man! Thanks for checking in and posting brother!

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23JUNE2014 - 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, 1 Orange

*****Today’s Workout

Meal 3: Large Steak, 1 Avacado, 1 Apple, 1 Flameout, Milk

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

Meal 5: Steak and Chicken, Peppers, Onions, Salsa, Avocado, Milk, 1 Flameout

Meal 6: 2-3 Scoops of Metabolic Drive, Handful of Almonds, 1 Flameout, Milk, 2000IU’s Vitamin D

462

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“I never knew an early-rising, hard-working, prudent man, careful of his earnings, and strictly honest who complained of bad luck.” --Henry Ward Beecher

“It is easy to sit up and take notice, what is difficult is getting up and taking action.” --Honore de Balzac

Tuesday, 24JUNE2104 - Work For Today

CONDITIONING: As Many Reps as Possible in 25 Minutes
100 Foot Yoke Walk (50’ Down, 50’ Back)
100 Foot Prowler Push (50’ Low Handles, 50’ High Handles)
15 Burpees

STRENGTH:
Every Minute on the minute for 8 Minutes Completed 2 PAUSED Reps of 2" Axle Flat Bench Press With 360lbs on the bar.
The last set I went for as many touch and go reps as I could and got 9.

I did a lot of Bent Over Rows with 315-335 on my warm up sets working up to my goal weight.

GIANT SETS:
Single Arm Chest Supported Rows (Each Side): 215x10, 215x10, 215x10, 215x10
2" Axle Incline Bench Press: 325x3, 325x3, 325x3, 325x3, 325x3
Plate Around Head (Each Side): 8, 8, 8, 8
50 Double Unders

NOTES:

  • This is the first time in my life I have ever done paused bench reps. It was cool, a little different, but cool. It definitely did some different things to my chest. Wasn’t very happy only getting 9 on my last set but life will continue, I am sure.
  • Normal Rucking in the morning.
463

How much did you have on the yoke?

Speaking of bent over rows, I have definitely been neglecting those for quite a while since my new programming is very specific to competitive CF. Definitely have to hope back on that train.

464

Just wanted to say thanks for answering my diet/fuel questions.

465

Paul215: I was doing passes with 600lbs on the yoke. I am attending a strongman seminar on Saturday, hopefully I will get some tips on doing this. Thanks for checking in brother!

LoRez: Sure thing man, that is why I am here!

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“What distinguishes the majority of men from the few is their inability to act according to their beliefs…One person with a belief is equal to ninety-nine who have only interest.” --John Stuart Mill

Wednesday, 25JUNE2014 - Work For Today

CONDITIONING:
8:00 Minutes of Tabatas
:20 Seconds Farmer’s Walk with 225lbs in each hand
:10 Seconds Sandbag Carry (Bear Hug Position)
Did this for 16 Rounds

STRENGTH:
At the top of Every Minute for 10 Minutes, completed 3 Speed Reps of Squats with 335lbs on the Bar.

GIANT SETS:
Front Squats: 315x5, 315x5, 315x5, 315x5, 315x5
Good Mornings: 315x5, 315x5, 315x5, 315x5, 315x5
15 Ring Pull-Ups: 1, 1, 1, 1, 1
15 Ring Dips: 1, 1, 1, 1, 1
Row 250 Meters: 1, 1, 1, 1, 1

NOTES:

  • Conditioning was pretty tough, but felt good.
  • Squats were easy. I am pretty ready to get back to some heavy stuff on my back again. Groin is still definitely bothering me, but I really am not a fan of light stuff.
  • Front Squats were pretty easy as well
  • Normal rucking first thing in the morning
466

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25JUNE2014 - Fuel From Yesterday

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, Greek Salad

*****Today’s Workout

Meal 3: Large Steak, 1 Avacado, 1 Peach, 1 Flameout, Milk, Handful of Walnuts

Meal 4: Steak and Chicken, Peppers, Onions, Salsa, Avocado, Milk, 1 Flameout

Meal 5: Pork Roast, Corn, potatos, Salad, 1 Flameout, Milk

Meal 6: 2-3 Scoops of Metabolic Drive, Handful of Almonds, 1 Flameout, Milk, 2000IU’s Vitamin D

467

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“It is a sin not to do what one is capable of doing.” --Jose Marti

“One of the rarest things a man ever does is to do the best he can.” --Josh Billings

Thursday, 26JUNE2014 - Work For Today

CONDITIONING:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps of
Burpee Pull-Ups
Ring Handstand Push-Ups
Plyometric Push-Ups onto 18 Inch Jump Boxes

STRENGTH:
4 Sets of 8 Log Clean & Presses with 235 on the log.

GIANT SETS:
Weighted Pull-Ups: 135x5, 135x5, 135x5, 135x5
Push Jerks: 225x5, 245x5, 275x5, 285x5
Weighted Decline Sit-Ups: 10, 10, 10, 10, 10
Medicine Ball Slams: 20, 20, 20, 20, 20
Heavybag Get-Ups: 8, 8, 8, 8, 8

EXTRA:
Z Presses: Using an empty bar, :10 Seconds Work/:10 Seconds Rest for 4 Minutes

Then Did a few Sets of Post Delt/Crucifix Holds

NOTES:

  • Shoulders were SHOT after all of this!
  • 235lbs x8 on the log felt surprisingly good. I am happy with this.
  • Push Jerks are not coming along the way I would like, but I will keep working at them.
  • The timed Z Presses were definitely a good burnout…Between them and the rear delt/Crucifix holds, my shoulders were done!
468

Strong session man. 235lbs x 8 is impressive, the log is a killer. I am keen to see how far you go in strongman.

Thanks for all the advice, my back seems to be healing nicely, luckily it seems to be nothing serious.

469

Ironwarrior: Man, i am so happy to hear that the back wasn’t serious. Anyone who has ever really hurt their back silently cheers when someone dodges that bullet!

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“Breathe. Let go. And know remind yourself that this very moment is the only one you know you have for sure.” - Unknown

Friday, 27JUNE2014 - Work For Today

Active Recovery
Deck of Card Workout: Perform the number of rep corresponding with the number on the card.

Hearts: Burpee Broad Jumps
Spades: Gator Walks x2 (7 = 14 "Steps)
Diamonds: Jumping Lunges x2 - Each Side
Clubs: Double Unders x3 (8 = 24)
Joker 1: 4 Minute Plank
Joker 2: 4 Minutes of Hollow Rocks

470

Two questions Alpha, if you don’t mind. I know you’re training for strongman nationals right now, and I was wondering if you had any goals after that, or if you are just focusing on the one right now.
Second, I just bought a bag of chalk which isn’t aloud at my gym?so, do you have any chalk ninja advice?

Keep up the hard work, This log is quite the inspiration!

471

[quote]Alpha wrote:
Hearts: Burpee Broad Jumps
Spades: Gator Walks x2 (7 = 14 "Steps)
Diamonds: Jumping Lunges x2 - Each Side
Clubs: Double Unders x3 (8 = 24)
Joker 1: 4 Minute Plank
Joker 2: 4 Minutes of Hollow Rocks
[/quote]
Oh man that is a brutal setup lol

472

Roran: Well man, Nationals is a pretty big goal in front of me so that is my main focus lifting wise. There are so many different events to train for and I need to get a lot stronger so it is a bit eclipsing at the moment. But I am also looking to compete in the MMA realm is August if all goes to plan.

As far as chalk ninja tricks…I have tried and failed at them all. I will say that if you wipe down every weight/bar you touched after your workout, it goes a long way. When the annoying trainer of floor worker comes up to you, immediately ask to speak to the manager. When they come out to talk to you, explain that you are cleaning up after yourself and that NOT using chalk is a risk issue. Tell them that if they do not want to allow it than they can refund your membership on the spot and you will gladly leave…You kind of have to be ready to back that up though if you pull that card. But that is what has always worked out for me Personally. I really hope that helps you out man! Thank you for the kind words.

Csulli: Yea man, it was not easy

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“It’s not the size of the dog in the fight, it’s the size of the fight in the dog.” --Mark Twain

“The secret of getting ahead is getting started.” --Mark Twain

“Don’t go around saying the world owes you a living. The world owes you nothing. It was here first.” --Mark Twain

Saturday, 28JUNE2014 - Work For Today

I went to a Strongman seminar in Hanover, PA today with Rob Orlando. It was a really great seminar and I met a ton of awesome people that I will hopefully get to train with in the future.

The day basically looked like this:
Worked on Technique for tire flipping moving to larger and larger tires for about 20-30 Minutes, then
as Many Flips As Possible for 45 seconds followed by 30 seconds of box jumps up onto the tire.

Then we Worked on Technique for shouldering stones moving to larger and larger stones for about 20-30 Minutes, then
Tabata Stone Shouldering…I chose a 220lb stone to do this with

Then we worked on keg clean & Presses for 20-30 Minutes…Their heaviest keg at the place was only 175lbs and I did that for an easy 10 reps on my last round of stuff. Also did some power snatches and overhead squats with the kegs.

Next up was Yoke Walks. I have only done these one other time about a week ago where I worked up to a heavy 635lbx80ft. This time I worked up to 720 for 100’ and it was much easier and I definitely could have done more.

Then farmer’s carries. Bunch of runs. We never got too heavy with these. The heaviest run was only 250lbs each had for 50ft whish is very easy for me.

Finally we worked on the log clean & Press and Viper presses. Finished the session with As Many Viper Presses as possible in 30 seconds immediately into as many burpees as possible in 30 seconds. This was pretty easy for me as well.

Overall it was a great day of training. Rob Orlando is a really good guy and I had an awesome time.

473

The thing is that if a gym has a no chalk rule, it isn’t really about making a mess, it’s that the kind of lifter that would use it doesn’t fit into their business model. That is, someone who will barely ever be at their gym or will just use cardio equipment. And a lot of gyms are taking a page from planet fitness and don’t want anyone killing the weight in there making anyone feel inadequate or intimidated.

474

[quote]Fletch1986 wrote:
The thing is that if a gym has a no chalk rule, it isn’t really about making a mess, it’s that the kind of lifter that would use it doesn’t fit into their business model. That is, someone who will barely ever be at their gym or will just use cardio equipment. And a lot of gyms are taking a page from planet fitness and don’t want anyone killing the weight in there making anyone feel inadequate or intimidated. [/quote]

This sadly seems to be true of a lot of gyms these days, they are marketing for the people they think will just keep renewing their memberships & not actually going to the gym to use the kit v often.

Most of the guys at my gym use liquid chalk which doesn’t make as much mess & they’ve been ok with it, tho it helps that one of their personal trainers is a good powerlifter, who obv is a good advertisement for their company when he win comps.

Their bugbear atm is noise. They told a guy he was making too much noise the other day cos he was doing cleans with 110k & dropping the bar with bumper plates on the lifting platform!! Durr that’s what those things are for ffs!

Us regulars are trying to educate the gym when something becomes enough of a problem to a few of us by explaining things like safety/technique & proper lifting.

475

Fletch & Lift and Eat: Yea, I totally agree with you both. I hate how commercial gym operate…

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“We have to continually be jumping off cliffs and developing our wings on the way down.” --Kurt Vonnegut

“You know what we call those people who write a sucky paragraph, follow it by 1200 more, and then start all over? Novelists. You know what we call people who think of a brilliant idea but never actually write it down? Everyone else.” - Maggie Stiefvater

Sunday, 29JUNE2014 - Work For Today

5 Rounds - 180lbs added to the Prowler
Prowler Sprints for 80ft
Prowler Full Body Rows for 80ft
15 Kettlebell Swings (70lb)

5 Rounds - 600lb Tire
5 Flips
12 Plyo Jumps onto the tire
20 Sledgehammer Swings

3 Rounds - 900lb tire
160ft Prowler Sprints
3 Flips

8 Tabata Rounds (:20 Seconds Work/:10 Seconds Rest)
Plyo Jumps onto the tire

8 Tabata Rounds (:20 Seconds Work/:10 Seconds Rest)
Sledgehammer Swings

8 Tabata Rounds (:20 Seconds Work/:10 Seconds Rest)
Kettlebell Swings

NOTES:

  • Had a few people join me for this today, one of which was Mike Jenkin’s little brother and another was Mike’s old sponsor. They did completely awesome. So did everyone else who was there. It is hard not to train like a savage when you are surrounded by such amazing individuals of strength and character.
476

Thanks, I’ll try the wipe down everything approach if I get caught, depending on who is working they might let me.

By the way, how is the strongman training compared to the traditional barbell movements? It looks like it’d be a lot of fun.

477

Roran: Man, I cannot even tell you how awesome it is. My traditional barbell lifts feel like a joke at this point and conditioning is so much better. I really would encourage anyone who has access to train with some strongman guys to do so or try to make some of your own equipment. I can honestly say it is one of the best changes I have made in 20 years of lifting. Training is fun again, 2x as hard and much for functional for everyday life. I love it.

478

Hey man,
I’ve been busy lately… Any update as far as your gym? Is it running?
If you’ll find a way to program gymnastics you need to do it! I started recently and loving it!! After the main 5/3/1 and big accessory I throw in gymnastics and advanced calisthenics exercises and its super awesome.

479

Sounds awesome! I’m looking into strongman stuff after college.Lately I’ve just been hitting the basics until I can make some equipment/find a place. Glad to hear it’s as fun as it looks, and good luck at nationals! Any idea if it’s televised?

480

Regev: Hey man, glad to see you back around! Well, as with most things in business, it is taking twice as long as planned. But with any luck the building will be completely done mid July. Right now I am making due by training people in the field where the building is being erected and it has actually been going awesomely (Check out yesterday’s train that I did with a group of people)! And yea, I try to work some gymnastic stuff into my Conditioning sessions and fight warm-ups. I love doing those kinds of movements and they seem to really help people’s mobility. Thanks for checking back in man!

Roran: Yea man, you definitely should. Even if it is just buying some pipe from a hardware store and making an axle and some Farmer’s Walk Handles. And I am sure Nationals will NOT be televised unless it is on the internet or ESPN the Ocho! Strongman may be growing but it is still definitely VERY underground. Thanks so much for checking in brother!

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“I’ve lost a lot of sleep to dreams.” --The Roots

“Don’t Bend: Don’t Water it down: Don’t try to make it logical: Don’t edit your own soul according to the fashion: Rather, follow your most intense obsessions mercilessly.” --Franz Kafka

Monday, 30JUNE2014 - Work For Today

CONDITIONING:
As Many Rounds As Possible in 15 Minutes - Used 80lb Dumbbells for this
8 Dumbbell Snatches Left Side
8 Dumbbell Snatches Right Side
8 Dumbbell ManMakers
8 Toes to Bar

STRENGTH:
Completed 5 Sets of 2 Conventional Deadlifts with 550lbs on the bar. The Last set I completed 5 reps. Strict 1 Minute rest between sets

GIANT SETS:
2 Farmer?s Walk Handle Deadlifts: 700, 700, 700, 700
5 Stiff legged Deadlifts: 315, 315, 315, 315
10 Knees to Elbows: 1, 1, 1, 1
50 Double Unders: 1, 1, 1, 1

NOTES:

  • My left bicep is a little bit jacked from bad form on tire flips and stone work from the past 2 days. It definitely got all inflamed and angry at me during the workout.
  • Did 40 Minutes of Rucking today just because I liked what I was reading.
  • 550 felt heavy and slow today but just kept going up without probelm. I think I may be a little bit fried from both days this weekend.