Alpha's Work 3

Training Training Logs
641

Ironwarrior: Thanks so much man! That is exactly the kind of attitude I am trying to create. If you ever make it over here to the area, you are more than welcome to come train anytime!

===============================================================
“But he’d learned long ago that a life lived without risks pretty much wasn’t worth living. Life rewarded courage, even when that first step was taken neck-deep in fear.” --Tamera Alexander

“A ship is always safe at the shore - but that is NOT what it is built for.” --Albert Einstein

Monday, 25AUGUST2014 - Work For Today

CONDITIONING
20 Chest to Bar Pull-Ups
20 Deficit Handstand Push-Ups (3 Inch Deficit)
20 Ring Dips
Run 400 Meters
15 Chest to Bar Pull-Ups
15 Deficit Handstand Push-Ups
15 Ring Dips
Run 400 Meters
10 Chest to Bar Pull-Ups
10 Deficit Handstand Push-Ups
10 Ring Dips
Run 400 Meters

SPEED
10 Sets of 3 Sumo Deadlifts @ 405lbs
:30 Seconds Rest Between Rounds

GIANT SETS
12 Single Arm Dumbbell Rows (Each Side): 180, 180, 180, 180, 180
8 Glute Ham Raises: 1, 1, 1, 1, 1
8 Sumo Stance Stiff Legged Deadlifts: 315, 315, 315, 315, 315
8 Barbell Overhead Side Bends (Each Side): 45, 45, 45, 45, 45
8 Burpee Box Jumps (30? Box): 1, 1, 1, 1, 1

NOTES:

  • Normal Rucking First thing in the morning
  • Fight Practice this afternoon
  • Everything in the workout went pretty smoothly, nothing to exciting to report, just the normal grind today.
642

Merciless is the law of nature, and rapidly and irresistibly we are drawn to our doom- Nikola Tesla

643

That’s awesome that you’re up and running! I’d love to come sometime.

644

How are you liking the speed work or is it too early to tell?

645

My favorite log ever, fuck gear man this log makes your testosterone increase by at least 400%

646

Whiteflash: Hey brother! Great to see you around here again! And thanks for the quote man, it is a great one. Don’t be such a stranger!

Roran: Anytime you are in the area, I would be honored to have you!

Fletch: I ran it during my last 10 week program and my 1RM’s went up. I can’t say it was directly from this, but rotating speed, rep and power days definitely has my strength going up to new levels. Thanks for asking man.

Blackaggar: Hahaha thanks man! I am really glad to see you back and posting again! I have been following your log. You are a strong guy yourself! Thanks for the kind words and welcome to the log, brother!

================================================================
“Most men either compromise or drop their greatest talents and start running after, what they perceive to be, a more reasonable success, and somewhere in between they end up with a discontented settlement. Safety is indeed stability, but it is not progression.” --Criss Jami

Tuesday, 26AUGUST2014 - Work For Today

CONDITIONING
As Many Rounds As Possible in 20 Minutes
40 Double Unders
6 Sprawl Heavybag Flips
8 Kettlebell Swings (70lbs)
100 Foot Dumbbell Waiter’s Walk (70lbs each hand)
100 Foot Bear Crawl

STRENGTH
3 Sets of 8 Bench Presses with a 2? Axle Bar @ 335lbs
2:00 Minute Plank as Rest Between Sets.

GIANT SETS
10 Single Arm Low Cable Rows (Each Side): Stack x 1, 1, 1, 1, 1
5 Incline Log Bench Presses: 255, 275, 300, 300, 275
15 Medicine Ball Sit-Ups: 50, 50, 50, 50, 50
30 Double Unders:1, 1, 1, 1, 1

NOTES:

  • Normal Rucking first thing in the morning
  • The conditioning wasn’t too bad, but I definitely felt it in my shoulders. The deficit HSPU from yesterday worked me more than i had imagined.
  • Bench was good. Not too heavy, but not too light either. The planks between sets definitely add to the difficulty

Thanks for reading and commenting everyone, hope all is well out there. I am in the process of writing a new article for the site. It should be up tonight or tomorrow hopefully.

647

======================================================================
“Wherever there is danger, there lurks opportunity; wherever there is opportunity, there lurks danger. The two are inseparable.” --Earl Nightingale

“Only those who play win. Only those who risk win. History favors risk-takers. Forgets the timid. Everything else is commentary.” --Iveta Cherneva

Wednesday, 27AUGUST2014 - Work For Today

CONDITIONING
At the Top of Every Minute Complete 5 Burpees…
Use the Remainder of the Minute to Complete As Many Dumbbell Snatches As Possible. Continue to do this until you hit 100 Total reps of Dumbbell Snatches – Alternate Arms Each Round. (Did this with a 70lb Dumbbell)

STRENGTH
6 Sets of 2 Squats @ 500lbs
Strict 1:00 Minute Rest Between Rounds

GIANT SETS
2 Front Squats: 315x2, 335x2, 365x2, 385x2, 365x2
10 Seated Good Mornings: 225, 225, 225, 225, 225
10 Standing Ab Wheel Roll-Outs: 1, 1, 1, 1, 1
Row 250 Meters: 1, 1, 1, 1, 1

NOTES:

  • Normal Rucking first thing in the morning
  • Right after work I spent a while moving some more of the equipment into the new gym. Tomorrow I should be able to get some more set-up done. Really happy with how things are going.
  • Squats went well. Everything has been feeling heavy this week though. 12 reps of 500lbs in just over 6 minutes was no joke!
648

Hey, you’re a real inspiration. Thanks. I got up yesterday morning, and wasn’t going to go to the gym, then just imagined what you would do, so I got a workout in. Limited time so I halved my rest periods, and did planks during them. Felt great! Been trying to get more fat in my diet too, and the coffee/butter blend is just brilliant. Tastes great and fills me up. How do you have your avacados? Can’t stomach them raw by themselves. Thanks for posting, and sharing your attitude with all of us.

649

I rewatched some of your weighted dip vids on youtube, very inspiring. I’m at half bw now. Do you have any tips on the movement or tips on avoiding injury?

650

Tim_Tom: Thanks so much for your kind words man, they mean more than you know. As far as Avocados, i do end up eating them plain often and will add some salt if they are not ripe yet. If you can handle the taste of guacamole, i do that sometimes. I also add them to salads and steak as well. I wish i had a better answer for you brother. That sucks that you don’t like the taste of them. You can always up your nut intake as well as you olive/cocoanut oil. You can also buy avocado oil as well, but I haven’t tried it, so I can’t really say much about it. Hope that helps a little brother, sorry I couldn’t give you more ideas.

law8: Well man, dips, much like benching are just some things that I am pretty naturally good at. But if I were to give you some tips, I’d say:

Squeeze the handles as hard as you can.
Get a big belly breath before the movement just as if you were deadlifting or squatting.
Lean forward if your chest is stronger than you triceps/ try to stay more upright if your tri’s are stronger than you chest.
Take your time getting down to the bottom of the dip, but explode out.
Ring dips have helped me out tremendously with my regular ones.

I hope that will help you out some brother, I knocked out a bunch of rings dips myself today!

Highjumper: I saw that your post got deleted…The mods won’t allow me to put my website name up here. I’m not sure why, I am in no way in competition with T-Nation, but they don’t want it here and I will respect that.

But if you go on youtube and search my page (Alphatnation) and check out some of my newer vids, my webpage will show up there. I really hope T-Nat eventually will let me post it here, but in the meantime, you can find it there. Thanks for asking man.

===============================================================
“Sometimes you just have to have faith in your own ideas. If you don’t someone else will. Why should it be them and not you? The only difference is who is willing to take a chance.” --Jennifer Ritchie Payette

“The value of taking risks through all stages of life is constant…it’s the excuses that change.” --Rik Leaf

Thursday, 28AUGUST2014 - Work For Today

CONDITIONING
Tabatas: :20 Seconds Work / :10 Seconds Rest for 8 Rounds (4:00 Minutes)
Complete all 8 Rounds (4:00) of one Exercise before resting and Moving onto the next.

Tabata Barbell Snatches @155lbs
Rest 1 Minute
Tabata Burpee Lateral Jumps (Over the Bar)
Rest 1 Minute
Tabata Sprawl Sumo Deadlift High Pulls @ 155lbs
Rest 1 Minute
Tabata Prowler Sprints
Rest 1 Minute
Tabata Static Handstand Holds
Rest 1 Minute
Tabata Hollow Rocks

STRENGTH
Complete 100 Ring Dips and 100 Pull-Ups in as Few Sets as Possible

651

Thanks for posting the new article man, I needed to read that. Also, getting 4 kegs from my buddy as soon as he gets it ok’d. I’ll give you two if you still need a couple…

652

Thank’s for the tips man, bw here I come ha!

653

Hey alpha,
Just wanted to let you know that your a great inspiration to many of us. I’ve been quietly following your page since you’ve started this training forum and thought I should give credit where credit is due. So thanks man, and keep kicking ass!
Btw where do keep finding all these bad ass quotes? Ha

654

I loved the new article! I’ll be taking the challenge. My friend just opened up his own gym and he encourages people to change one thing about their nutrition or fitness at a time, access after awhile, decide whether to continue or not, and then repeat with something new. I think it’s a great strategy. I’ll be sharing this article with some friends like I have before. Always great stuff!

655

Alpha Dude! How’s it hangin’? Thank you very much for the great article on you’r site, I check it everyday for new articles, I know you’ve reached some but keep reaching for the stars dude!

656

Bjack: Thanks brother, and Absolutely! I’ll take any kegs you don’t want! You will have to make it out for a workout soon!

law8: You got it man! Keep me posted on how the progress is coming along!

gvaldes: Thanks so much for what you said man, it means a lot. And I get the quotes from either stuff I have read, (I read a LOT) or scouring the internet! Sometimes it takes me a while to find one I like though! Thanks for posting brother!

Roran: Thanks so much for what you said and for passing the article along man! I think it is a good plan to adopt, especially for people who are beginners and people who aren’t making gains and cannot understand why. Thanks for stopping in brother!

Farmer Owen: Hey man! Thanks! Things are going well. Just trying to get this gym thing going and keep up my strongman training for Nationals. You have been killing it lately in your log. It is a fun read!

====================================================
“If things seem under control, you are just not going fast enough.” – Mario Andretti

“I always did something I was a little not ready to do. I think that?s how you grow. When there?s that moment of ‘Wow, I’m not really sure I can do this,’ and you push through those moments, that’s when you have a breakthrough.” – Marissa Mayer

Friday, 29AUGUST2014 - Work For Today

STRENGTH
Yoke Walk (50 Feet)
450
540
630
720
770 PR but I only made it about 40 Feet before I dropped it. Vid Below
800 Made it about 25 Feet Before I dropped it, but stoke none the less
630
630
Between walks Completed 3 Speed Log Clean & Presses @ 200lbs

GIANT SETS - 5 Rounds
10 Wide Grip, Chest to Bar Pull-Ups: 1, 1, 1, 1, 1
2 Keg Ground to Overhead Presses (200lb keg) 1, 1, 1, 1, 1
10 Plate Loaded Reverse Hypers (90lbs): 1, 1, 1, 1, 1
100 Foot Prowler Sprint: 1, 1, 1, 1, 1

NOTES:

  • Fight Practice this afternoon
  • I am stoked about the yoke walks. I didn’t make it all of the 50’ on my 2 heaviest sets but I am glad that I am moving up on these.

770lb Yoke Walk

  • Keg Ground to Overheads are seeming more normal to me now and a lot more fun
  • First time in my life I have every done a plate loaded reverse hyper…Holy Back pump! I really hope these help to up all of my lifts
657

Great job with the yoke!
Greetings from Poland.

658

Nice yoke walk! I love the videos, sometimes reading the numbers I forget just how much weight it is.

I also just got my shirt in the mail today, so thank you! I’ll be wearing it proudly.

659

Just swinging by to say that you live up to your username lol. Props on all of the strongman feats among other things.

660

Regev: Thanks man!

Roran: Thanks for the kind words brother! And thanks for representing with the shirt!

Spar4tee: Thanks so much man! And I really like your log, it is constantly entertaining and you are a strong guy!

==================================================
“Space and time are one in this place. Fear is unknown here, and failure is not an option. All of your training and strength brings you here and there is nothing else involved but the movement. It’s the moment when your spirit and your soul take over for your body, when practice becomes reality and thousands of perfect reps pay off under adversity. This is the moment of extraordinary resolve.” --Dave Tate

SUNDAY, 31AUGUST2014 - Work For Today

Trained a group of people today…Was running all offer the place and doing different things…This is what they did…What I did is too confusing to post..

CONDITIONING
As Many Rounds As Possible in 6 Minutes
70 Meter Sled Drag
70 Meter Farmer’s Walk Carry

Rest 1 Minute

As Many Rounds As Possible in 6 Minutes
40 Sledge Hammer Swings
5 Tire Flips

Rest 1 Minute

As Many Rounds As Possible in 6 Minutes
5 Sandbag Loads onto a 54" Platform
25 Kettlebell Swings

STRENGTH
Take 20 Minutes To Work Up to 90% of your 1RM Squat

Then Load a Bar with 40% of that number and complete:
Minute 1: 2 Squats
Minute 2: 4 Squats
Minute 3: 6 Squats
Continue to add 2 reps every minute until you can no longer keep up with the Clock