Alpha duuude! Man i wish I lived in Maryland, I would go to your Gym. Im glad to hear it’s coming along well.Also thanks for the loaded carries tip on your site, I’m working on making a Yoke so I can incorporate them into my routine. Keep up awesome work dude.
All sounds exciting watching the gym come together, I think I’d be like a kid at Christmas!
You might have mentioned it before, but how long do your workouts take? I know you put the timings for the insert bits and that you have minimal rest between the exes in your giant sets etc, but what is the total time you would spend just on the weights component each session?
When you’re programming your sessions do you aim to keep it under a certain amount of time or let it take as long as it takes to get done everything you want that day?
Congrats on the gym opening soon, and on the recent PRs! I haven’t posted much recently but I’ve been still bee following along. Thanks for continuing to inspire
Justrob: I absolutely will man. But the way this company builds is that they put up the structure, then pour the slab for the floor. They are pouring it tomorrow and it should be complete Tuesday. I will start moving in equipment as soon as we lay down all the rubber mats. As soon as i have it even remotely set up I am going to do a video walk through. I cannot wait until I get to do that! Thanks for asking, brother!
FarmerOwen: I am so glad you found it helpful man! Yoke walks were an absolute game changer for me! Once you get yours done, post a pic so that others can get an idea of how to make their own! I think they will help you out tremendously man!
Lift and Eat: Well brother, the times definitely vary by people’s levels, but for me, I try to keep the conditioning to 15 Minutes or Under. Then the Strength and Giant Sets usually take me approximately 35-45 Minutes. Not counting Set-up or any warm-up I only do about 1 Hour of actual “work” per workout. When people first start following my programs, it will often take them longer, but in a short amount of time they get it down to right around an hour. It is all about shortening the rest periods or trying to eliminate them completely.
I feel that, with the programming I present, you cannot keep the intensity and focus up for much more than an hour without your body starting to breakdown and losing form. I really feel like if you are not exhausted in an hour then you are either not working hard enough or heavy enough…But again, that is just my opinion and experience. Thanks for asking, brother!
Roran: Hey man! Thanks for stopping back in and taking the time to post! I was wondering if you were still around!
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“Success seems to be largely a matter of hanging on after others have let go.” --William Feather
“Only those who will risk going too far can possibly find out how far they can go.” --T.S. Eliot
Sunday, 17AUGUST2014 - Work For Today
As Many Rounds As Possible In 5 Minutes
Full Complex With 80% of Bodyweight on the Bar
8 Power Cleans
8 Front Squats
8 Overhead Press
8 Back Squats
8 Bradford Presses
8 Good Mornings
8 Hang Cleans
Once you have completed the full complex, perform a 500 Foot Yoke Walk.
Continue to Vacillate between the 2 Stations as many times as possible until the full 5 Minutes has run out.
REST 1 MINUTE
As Many Rounds As Possible In 5 Minutes
Complete the Same Full Complex With 80% of Bodyweight on the Bar
Once you have completed the full complex, perform a 500 Foot Prowler Sprint.
Continue to Vacillate between the 2 Stations as many times as possible until the full 5 Minutes has run out.
REST 1 MINUTE
As Many Rounds As Possible In 5 Minutes
Complete the Same Full Complex With 80% of Bodyweight on the Bar
Once you have completed the full complex, perform a 500 Foot Sled Full Body Row.
Continue to Vacillate between the 2 Stations as many times as possible until the full 5 Minutes has run out.
REST 1 MINUTE
As Many Rounds As Possible In 5 Minutes
Complete the Same Full Complex With 80% of Bodyweight on the Bar
Once you have completed the full complex, perform 12 Tire Flips.
Continue to Vacillate between the 2 Stations as many times as possible until the full 5 Minutes has run out.
REST 1 MINUTE
As Many Rounds As Possible In 5 Minutes
Complete the Same Full Complex With 80% of Bodyweight on the Bar
Once you have completed the full complex, perform 20 Medicine Ball Over the Shoulder/Burpee Lateral Jumps
Continue to Vacillate between the 2 Stations as many times as possible until the full 5 Minutes has run out.
NOTES:
- Fight practice in the morning before doing the above workout.
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“Suffering is the sole origin of consciousness. Never are you senses more engaged than when pain sets in.” --Dostoyevsky
Monday, 18AUGUST2014 - Work For Today…Back to the Grind
CONDITIONING
18 Rounds
:30 Seconds Farmer’s Walks (245lbs in each hand)
:30 Seconds Battle Ropes
:30 Seconds Rest
STRENGTH
Every Minute on the Minute Perform 6 Sets of 2 Conventional Deadlifts @ 525lbs.
Rested 2 Minutes and Completed
8 Reps of Conventional Deadlifts @ 525lbs
Rest 2 Minutes
8 Reps of Conventional Deadlifts @ 525lbs
Rest 2 Minutes
8 Reps of Conventional Deadlifts @ 525lbs
NOTES:
- Normal Rucking first thing in the morning
- So, it is back to the grind of the program… This should lead me right up to Nationals where I will hopefully be stronger than I have ever been.
- I am pretty happy with the 3 sets of 525x8. I know that is not much to some of you, but it was a lot for me! I think i could have ground out 10 reps each set, but don’t want to get ahead of myself. I have to keep telling myself to “STICK TO THE PLAN!!!”
It’s hard to leave a few reps in the tank when you’re sure you can get those reps!
Can’t wait for you gym’s walk through vid!!!
Regev: Me too man, I should be coming sooner than later!
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“If we don’t change, we don’t grow. If we don’t grow, we aren’t really living.” --Gail Sheehy
“You can’t build a reputation on what you are GOING to do.” --Henry Ford
Tuesday, 19AUGUST2014 - Work For Today
CONDITIONING
As Fast As Possible
30 Snatches With Your Bodyweight on the Bar
SPEED
10 Sets of 3 - 2" Axle Flat Bench Presses @ 60% of your 1RM.
:40 Seconds Rest Between Sets
STRENGTH
Max Effort Krock Rows (Each Side)
20 Incline Bench Presses (Bodyweight on the Bar)
20 Burpee Pull-Ups
100 Yard Sled Drag
Max Effort Krock Rows (Each Side)
15 Incline Bench Presses (Bodyweight on the Bar)
15 Burpee Pull-Ups
100 Yard Sled Drag
Max Effort Krock Rows (Each Side)
10 Incline Bench Presses (Bodyweight on the Bar)
10 Burpee Pull-Ups
100 Yard Sled Drag
NOTES:
- Normal Rucking first thing in the morning
** For those of you interested, I posted a tip of the week on my website.
Great ideas Alpha, I printed out the tip, as I am notoriously bad at this and usually gets me into trouble. The issue I am having now is I am realizing that since I am not eating shit to fill up calories I am just not eating enough! I have been finding it difficult to get the proper amount of protein in when eating clean…
Good tips!
Recently I’ve been throwing to the rice cooker chilly, rice, frozen veggies and greens and roasted chicken for a few days and it’s amazing! All the tastes combines and it’s awesome, especially for high-carb guy like me.
MattyXL: Thanks brother. In the past when other guys have mentioned that same problem to me, I usually recommend that they do their best to drink a gallon of milk a day (At least a Half Gallon) and eat at least a handful of mixed nuts after every meal. It usually helps them out. If you are not lactose intolerant, you may want to give that a shot.
Regev: That sounds awesome man! I’ll have to give that one a shot. And thank you for the kind words
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“If you are not afraid of the voices inside you, you will not fear the critics outside you” – Natalie Goldberg
“To be alive is a noun. To live is a verb. If you want to live your life, and not merely be alive, you have to take action, and create your life.” --Dr. Marcia Sirota
Wednesday, 20AUGUST2014 - Work For Today
CONDITIONING
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps of
Wall Crawls
Chest to Bar Pull-Ups x2 (9 = 18 Reps)
Double Unders x3 (7 = 21)
Deficit Push-Ups x4 6 = 24)
STRENGTH
3 Sets of 8 Squats @ 420lbs… Strict 2 Minute Rest Between Rounds
Then, since I just got a new lever belt from elitefts and wanted to test it out, I started walking up on Front Squats…Looked Like this:
135x5
185x5
225x4
275x3
315x2
365x1
405x1
425x1
465x1 (New Front Squat PR! Vid Below)
475xNo…I’ll explain below in the notes
Then, In Front of a Running Clock
Minute 1: 2 Front Squats @ 315lbs
Minute 2: 4 Front Squats @ 315
Minute 3: 6 Front Squats @ 315
Continued this Pattern until I hit 6 Minutes/12 Reps
NOTES:
-
Normal Rucking First thing in the morning
-
Fight practice this afternoon
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Like i said above, I just received my first lever belt from elitefts. I liked how easy and Convenient it is to get on and off but it is about 3/16ths thinner and about 1/4 inch less wide. I think I am going to like it better for some movements and may stick to my old belt for others, but time will tell…
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465lb front squat is a 10lb PR for me. It was definitely heavy, but doable. I loaded 475 and walked out with it. My body definitely wasn’t ready for the weight and I got that weird “i am going to pass out” feeling, but figured I would go for the rep anyway…I took it down WAY too slow and didn’t get much rebound out of the bottom. I guarantee I will get it next time I go for it though.
Here is the 465 Front Squat Vid as Promised
Good squat! What changed your mind in the last few years about belts? Have you tried another equipment like straps?
Hey man, what is probably the hardest most brutal conditioning circuit/complex you’ve ever done? I need to incorporate more of this!
By the way, your calves are hyooooge man lol
The rucking helps quiet a bit ha?
Regev: Thanks man, and I still only use a belt when doing a weight that is 85% or higher of my 1RM. And no, I still don’t use straps. I think they are completely worthless in a training environment. The only time I would ever use them would be in a strongman competition.
I honestly couldn’t say what i thought the “hardest” circuit or complex I have ever done was. I can remember certain workouts that really set back my recovery a few days. One of which was 20, 19, 18, 17, 16…All the way down to 1 rep of 80lb Dumbbell ManMakers (each hand) Super setted with burpees…
And I think you may be the first person in history to ever comment on how big my caves are, hahaha. They are decent sized, but compared to my upper legs/butt they almost look a little bit small.
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“Adversity causes some men to break; others to break records.” --William Arthur Ward
Thursday, 21AUGUST2014 - Work For Today
STRENGTH
As Many Overhead Squats As Possible in 8 Minutes with 235lbs on the Bar
Rest 2 Minutes
As Many Snatches As Possible in 8 Minutes with 235lbs on the Bar
Rest 2 Minutes
As Many Power Cleans As Possible in 8 Minutes with 235lbs on the Bar
Rest 2 Minutes
As Many Snatch Grip High Pulls As Possible in 8 Minutes with 235lbs on the Bar
NOTES:
- Normal Rucking first thing in the morning
- This was much harder than it sounded in my head when I wrote it.
Yeah, I’ve been reading along, just not posting much lately. I’m definitely still here, and thanks for taking the time to post all of the info!
Roran: You got it brother, thanks for reading!
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“You have reached the pinnacle of success as soon as you become uninterested in money, compliments, or publicity.” --Thomas Wolfe
Friday, 22AUGUST2014 - Work For Today
CONDITIONING
As Many Reps As Possible in 15 Minutes
20 Double Unders
5 Stone (225lbs) Loads to a 54? Platform
STRENGTH
3 Weighted Semi-Supinated Pull-Ups: 100, 115, 125, 135, 145, 155, 170
2 Log Clean & Presses @ 255lbs: 2, 2, 2, 2, 2, 2, 2
10 Full Contact Twists (Each Side): 1, 1, 1, 1, 1, 1, 1
Rest 1 Minute
Then, 5 Rounds
5 Bent Over Barbell Rows @ 315lbs: 5, 5, 5, 5, 5
3 Strict Standing Barbell Military Presses: 205, 225, 245, 255, 265x1
30 Foot Handstand Walks: 1, 1, 1, 1, 1
10 Foot Butt Walk: 1, 1, 1, 1, 1
Rest 1 Minute
NOTES:
- Normal Rucking first thing in the morning
- Fight Practice this afternoon
- This was the first time going heavy on weighted pulls ups again in a while due to my left shoulder, but it held up well and feels good. Guess it is time to start pushing it again.
- Strict presses felt really good. I don’t think 225 has ever felt so light. 265 was slow but it went up.
What’s your current body weight?
Good lifting!
Have you ever tried an event day? I mean, strongman stuff only?
Damn, that front squat few up dude! I’m gonna try out the metcon before the strength work thing that you do and see how I get on. Looking around at different programs it is similar to how a number of different guys do it who prep guys going into the military. Are you still doing a low carbish diet?
Regev: I am floating between 236-242 @ right under 10% bf, depending on the time of day and hydration level. And yea man, i will do event days from time to time, but often that is when i go to someone else’s strongman gym and work on my form. I think i will be adding them in more regularly pretty soon once I get everything moved into the new building though. That said, today was all event training…and Thanks for the compliment brother!
law8: Thank man and yea, it seems to work really well for guys who hunt bad guys for a living. And it is a definite yes when it comes to low carb. Unless it is a cheat meal, ALL of my carbs come from vegetables and fruit. I eat as many of them as I can, but the majority of my diet consists of dead animals and fat. Thanks for asking brother!
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“People seldom do what they believe in. They do what is convenient, then repent.” --Bob Dylan
Saturday, 23AUGUST2104 - Work For Today
Fight Practice first thing in the morning, then this afternoon I did this:
TIRE MEDLEY - Completed all 10 Sets for 3 Rounds
5 Flips With A Lighter Tire
4 Flips With a Heavier tire
3 Flips With an even Heavier tire
2 Flips With an even Heavier tire then the previous set
1 Flip With the Heaviest tire I could handle
Rest 1 Minute
Then Walked back down the ladder with the same tires/number of flips that I walked up with (1 Flip followed by 2 Flips, flowed by 3 flips etc…)
Then Took 30 Minutes to Complete the Following:
100 Foot Yoke Walk (Kept adding weight until I worked up to a 720lb run)
100 Foot Farmer’s Walk (Kept adding weight until I worked up to a 275lb [each hand] run)
what knee wraps are you using? around what percentage do you start wrapping at?
bignmean: I really don’t know the specs on them since they are the first pair I have ever had, but I got them with one of my equipment orders from Rogue. They are just their standard pair. I only use them when going for a 1 RM, I don’t use them in training. Usually I will throw my belt on during deads for anything above 585-600lb range and throw on the belt and wraps for anything over 600. I hope that helps man. Thanks for asking!
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“It is only through labor and painful effort, by grim energy and resolute courage, that we move on to better things.” --Theodore Roosevelt
“Far and away the best prize that life has to offer is the chance to work hard at work worth doing.” --Theodore Roosevelt
Saturday, 24AUGUST2014 - Work For Today
Went to fight practice first thing in the morning for a few hours, then worked out with a group in the new building. It was awesome, people were hitting PR’s all Over the place!
CONDITIONING
At the Top of Every 90 Seconds for 15 Rounds
5 Burpees
5 Squats
5 Push-Ups
20 Mountain Climbers
20 Jumping Jacks
STRENGTH
At the top of Every :30 Seconds performed 1 Ground to Overhead with a 225lb Keg
Did this for 15 Minutes / 30 Reps
Then Loaded a Barbell with 275lbs and Completed:
Minute 1: 1 Deadlift
Minute 2: 2 Deadlifts
Minute 3: 3 Deadlifts
Continued this pattern until I could no longer keep up with the clock.
NOTES:
- Fight practice went great this morning
- The workout today was amazing. #1 Because I got to play around with a keg that is the same weight that i will have to be pressing at nationals and # 2 Because I get to train an amazing group of individuals!
- I had everyone work up to a 1RM deadlift before doing the timed portion of the workout. Almost Every single person hit a PR. Couple of guys hitting in the mid 400’s and some girls hitting in the 200’s. Can’t wait to see what these people end up with after I have gotten to work with them for a while.
I actually get more excited to see someone I am working with hit a PR than when I hit one myself. Especially during the first workout in the new building!! Really, really proud of them…I am on top of the world…
So happy for you that things are up and running with the new building. Enthusiasm and drive to improve is infectious and I am sure you will help spread that attitude. I would honestly love to train in a place like that.