Alpha's Work 3

Training Training Logs
661

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“If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.” --Bruce Lee

MONDAY, 01SEPTEMBER2014 - Work For Today

CONDITIONING - 3:00 Minutes Work / 1:00 Minute Rest for 5 Rounds
8 Fat Bar Pull-Ups
5 Barbell Suitcase Deadlifts (Left Side)
5 Burpee Lateral Jumps
5 Barbell Suitcase Deadlifts (Right Side)
5 Burpee Lateral Jumps
8 Box Jumps (30" Box)

STRENGTH - 4 Rounds, Adding Weight Every Round
8 Deadlifts @ 500lbs
10 Glute Ham Raises
:30 Seconds Battle Ropes
10 Medicine Ball Slams

662

[quote]Alpha wrote:
Spar4tee: Thanks so much man! And I really like your log, it is constantly entertaining and you are a strong guy!
[/quote]
No problem, man. You’re like Captain America lol. I appreciate the compliment. I’m working on it.

663

Do you think aspects of training in mma helps you in strongman and/or vice versa?

664

Spar4tee: Hahaha thanks man, and thank for stopping in!

law8: Very, very much so. I think the Stand-up portions help me a lot with balance and explosiveness and the ground game really helps keep me healthy, flexible and quick. I don’t think i would be half the lifter I am if it weren’t for doing some form of martial arts for the majority of my life. And conversely I think my weight training really helps with the MMA. in the fight game you always try to stay a loose and relaxed as possible and not using any strength. But when you get caught in a bad position or are fighting over control, the strength is a GREAT thing to have in your pocket. Strength training also allows me to more explosive than most of the guys I go against. The only downside is the extra weight that the strength truing causes. But if you are even considering it, I think MMA or Brazilian Jiu-Jitsu training is an EXCELLENT addition to your training. Thanks so much for asking man!

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“Gods do not limit men. Men limit men.” --Tom Robbins

“We herd sheep, we drive cattle, we lead people. Lead me, follow me, or get out of my way.” --George S. Patton

TUESDAY, 02SEPTEMBER2014 - Work For Today

CONDITIONING - In Front of a Running Clock
3 Minutes Max Effort Barbell Snatches With 135 on the Bar
3 Minutes Max Effort Double Unders
3 Minutes Max Effort Sumo Deadlift High Pulls with 135 on the Bar
2 Minutes Max Effort Barbell Snatches
2 Minutes Max Effort Double Unders
2 Minutes Max Effort Sumo Deadlift High Pulls
1 Minute Max Effort Barbell Snatches
1 Minute Max Effort Double Unders
1 Minute Max Effort Sumo Deadlift High Pulls

STRENGTH
7 Sets of 2 Bench Presses with a 2? Axle Bar @ 405lbs.
1 Minute of Rest Between Rounds.
On my last set I hit 405x7 With is a Rep PR for me…

GIANT SETS
4 Barbell Bent Over Rows: 275, 315, 335, 365, 385
10 Dumbbell Incline Bench Presses: 100, 100, 100, 100, 100 (Heaviest Dumbbells I had access to)
5 Weighted Dips: 135, 180, 205, 225, 235
15 Jack Knives

NOTES:

  • Normal Rucking first thing in the morning
  • Benching went pretty well today. I’m pretty happy with 405x7 for a rep PR and I think I probably had another rep or two in me.
  • This is the first time I have done heavy weighted dips in a while…235 (5 Plates + 10) was no joke. I could easily see myself breaking my old PR for this in the near future.

Thanks for reading everyone!

665

Thank’s for the reply man.

666

law8: You got it buddy, that is why I am here!

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“To live is the rarest thing in the world. Most people exist, that is all.” --Oscar Wilde

WEDNESDAY, 03SEPTEMBER2014 - Work For Today

CONDITIONING
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps of (60lb Dumbbell)
Single Arm Dumbbell Snatches (Left Side)
Single Arm Dumbbell Snatches (Right Side)
Single Arm Dumbbell Swings (Left Side)
Single Arm Dumbbell Swings (Right Side)
Bodyweight Man Makers

*Run 400 Meters after completing every EVEN round.

SPEED
At the Top of Every Minute for 10 Minutes Performed 3 Box Squats With 365lbs

Then, 15 Rounds of 3 Front Squats @ 275lbs. 15 Seconds of Rest Between Rounds

GIANT SETS - 5 Rounds, Adding Weight Every Round
8 Good Mornings: 315, 315, 315, 315, 315
10 Toes to Bar
10 Reverse Hypers
50 Foot Farmer’s Carry: 205 (Each Hand), 225, 245, 275, 275

NOTES:

  • Normal Rucking first thing in the morning
  • Conditioning was tough, but the speed stuff is what really got me sweating.
  • Started to cut weight for the competition…2 Days in, no change. This is pretty normal, but still stresses me out a little bit.
667

What date is the competition?

668

Roran: It is exactly one month from today. Thanks for asking brother!

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“It is better by noble boldness to run the risk of being subject to half the evils we anticipate than to remain in cowardly listlessness for fear of what might happen.” --Herodotus

THURSDAY, 04SEPTEMBER2014 - Work For Today

CONDITIONING
Tabata = :20 Seconds Work / :10 Seconds Rest for 8 Rounds (4:00 Minutes). Complete all 8 Rounds of one exercise before Resting Moving onto the next.

Squat Cleans with 205lbs on the Bar
Rest 1 Minute
Deficit Push-Ups
Rest 1 Minute
Hollow Rocks
Rest 1 Minute
Handstand Walks or Static Holds
Rest 1 Minute
Bear Crawl Plate Flips

STRENGTH
Then worked on my Barbell Snatch and Overhead Squat Form, mainly just catching in the overhead squat position.

NOTES:

  • Today was mainly a deload day with some conditioning, but was still able to get a good amount of work done.
  • I have no idea how many Snatches I actually did, but it was a bunch of stuff off jerk blocks, from the floor and overhead Squatting…It felt good and I probably had my best day ever form wise, but these are still very, very challenging for me.
  • May be down a pound or 2 weight wise.
669

Alpha, when you program something like this:

CONDITIONING - 3:00 Minutes Work / 1:00 Minute Rest for 5 Rounds
8 Fat Bar Pull-Ups
5 Barbell Suitcase Deadlifts (Left Side)
5 Burpee Lateral Jumps
5 Barbell Suitcase Deadlifts (Right Side)
5 Burpee Lateral Jumps
8 Box Jumps (30" Box)

Do you just stop wherever you are when time runs out, and then pick up in the same place the next round? For example, if you get 4 box jumps, do you finish the other 4 box jumps after the rest period?

670

Liftingstrumpet: Yep, I just pick up exactly where I left off when the round ran out. Thanks for asking!

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“No man is worth his salt who is not ready at all times to risk his well-being, to risk his body, to risk his life in a great cause.” --Theodore Roosevelt

FRIDAY, 05SEPTEMBER2014 - Work For Today

STRENGTH
3 Sets of 8 Log Clean & Presses @ 225
2 Minute Plank Between Rounds as Rest

Then Worked Up on the 2" Axle Continental Clean & Press
135
185
225
275
300
275

EVENTS
Completed 30 Keg Ground to Overheads in as few sets as possible. - 225lb keg
Every time I broke my set I Completed:
3 Weighted Pull-Ups
90x3
115x3
135x3
160x3
180x3
190x3

NOTES:

  • Normal Rucking first thing in the morning
  • Hard fight practice this afternoon
  • The Continental Clean & Presses felt pretty good. I am pretty sure I had 310-315 in me today, but the short clean halfway through the rep doesn’t feel great on my wrist so I stopped at 300
  • This is the heaviest I have gotten on my pull-ups in a while. Pretty happy with it and all of the reps were smooth and clean.

**I added another article on my site last night for those of you who check it. Thanks for all of you that do!

671

Just letting you know im still following your log.

My soccer season is just about over, and you have inspired me to take up bjj and I am looking to add some strong man training like yourself.

White belt here I come! !!!

tweet

672

Great tips! Front squat is probably my favorite lift.
The biggest advice someone gave me was to open my knees and ‘showing my crouch’.

673

Nice tips for the front squat Alpha!
You should put together similar pointers for the other lifts. I thought it would be good to have a “cue checklist” for the big exercises.

674

theBird: Thanks so much man! and that is awesome, bjj will literally change your life if you stick with it. And the strongman stuff will make you stronger than you have ever been, that is all awesome news brother! And I am still following your log as well, keep doing what ou are doing in there!

Regev: hahahaha good advice brother! Thanks for checking in!

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No weights for me today, just fight practice this morning. Then i spent the afternoon supporting one of my buddies from my gym that I have been training for a few months now. He just completed a 100 Mile bike ride through Gettysburg. He did an amazing job and I am honed to have been part of it. and he rode the entire thing with NEVERsate across his back. Made me very, very proud!

675

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“Excellence is an art won by training and habituation. We do not act rightly because we have virtue or excellence, but we rather have those because we have acted rightly. We are what we repeatedly do. Excellence, then, is not an act but a habit.” --Aristotle

SUNDAY, 07SEPTEMBER2014 - Work For Today

100 Power Cleans with 225 on the bar. I would do 10 reps followed by 5 Tire flips and rest…

Then Work up to a 1RM 50 Foot Yoke Walk
360x50 Foot
450x50
540x50
630x50
720x50
810x50 (PR)
720x50
630x50
540x50
450x50

NOTES:

  • Fight Practice first thing this morning
  • I really wasn’t feeling great headed into this. My body just felt beat up after fighting and I didn’t want to do anything. Buuutttt 810lbs and 50 foot later I was very glad that I decided to give it a shot! Big PR for me. Stoked!
676

Awesome. That yoke walk is damn solid especially when you weigh less than 300lbs lol. Your conditioning is on another level.

677

Yeah man, been creepin’ just hadn’t piped up. Glad all is well, and you’re still p4p the strongest dude here.

Have you read the autobiography of Malcolm X as told to Alex Haley? Read it about a month ago. Blew me away. If you haven’t, jump on it. Can’t recommend it enough. If there’s anything you’re reading/have read that you’d recommend, I’m all ears.

678

Good luck at the competition! Are you changing your training leading up to it, or just staying with whats working? Also that is an incredible yoke walk. I’m always amazed by how often you seem to set PRs.

679

spar4tee: Thanks brother, I am trying! I am really hoping to hit 1000lbs on the yoke by the end of the year. Thanks for checking in!

WhiteFlash: Hey brother, thank for the kind words. No i haven’t read the Malcolm X book, but i will definitely check it out, thanks for recommending it. I am working my way back through “House of Leaves” for the second time. It is a challenging book because of all the different things the author/publishers did with it and so I would say you should give that one a shot. It is different than any book I have ever read. Thanks for posting brother!

Roran: Thanks so much man, that means a lot! I am actually not changing up my training at all right now because it seems to be working and i don’t train like anyone else I know. I think the PRs come from just always trying to get a little bit better each day. Also, starting strongman gave me an entirely new list of exercises to try to set personal records on. That has helped a lot! And i really think that the strongman training has a great amount of carryover to my traditional lifts. Thanks for stopping in and asking man!

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“In the depth of winter, I finally learned that within me there lay an invincible summer.” --Albert Camus

“Courage isn’t having the strength to go on - it is going on when you don’t have strength.” --Napoleon

MONDAY, 08SEPTEMBER2014 - Work For Today

STRENGTH
6 Sets of 2 Convential Deadlifts @ 550lbs
:90 Seconds Rest between Sets
Went for as many reps as i could on my last set and got 8@ 550. (That is a rep PR)

GIANT SETS - Then 5 Rounds, Adding Weight Every Round
1 Farmer?s Walk Handle Deadlifts: 410, 510, 590, 630, 690, 730, 750 (PR)
8 Good Mornings: 225, 225, 275, 275, 275
10 Glute Ham Raises: 1, 1, 1, 1, 1
10 Glute Ham Raise Sit-Ups: 1, 1, 1, 1, 1

Finished with 2" Axle Deficit Deadlifts (3" Deficit) @ 365lbs.
Set a Clock for 6 Minutes and get as many reps as you can in that time.

NOTES:

  • Extended Rucking first thing in the morning (need to drop the lbs before the comp!)
  • I am very happy with the rep PR (550lbs x8) on my conventional deadlifts…Thought I was going to pass out during the set
  • Stoked about the 750lb Farmer’s Deadlift PR!
  • 2 PRs in a day…Good Day

750lb Farmer’s Walk Deadlift

680

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“It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.” --Leonardo da Vinci

“Never give in. Never give in. Never, never, never, never - in nothing, great or small, large or petty - never give in, except to convictions of honour and good sense. Never yield to force. Never yield to the apparently overwhelming might of the enemy.” --Winston Churchill

09SEPTEMBER2014 - Work For Today

CONDITIONING
20 Chest to Bar Pull-Ups
20 Squat Presses With 135lbs on the bar.
Run 400 Meters Holding a Medicine Ball
15 Chest to Bar Pull-Ups
15 Squat Presses
Run 400 Meters Holding a Medicine Ball
10 Chest to Bar Pull-Ups
10 Squat Presses
Run 400 Meters Holding a Medicine Ball
5 Chest to Bar Pull-Ups
5 Squat Presses
Run 400 Meters Holding a Medicine Ball

SPEED
At the top of Every Minute For 8 Minutes, Complete 3 Flat Bench Presses with a 2" Axle Bar @ 315lbs

GIANT SETS - 6 Rounds, Adding Weight Every Round
15 Wide Grip Pull-Ups
5 Weighted Dips: 135x5, 180x5, 205x5, 225x5, 235x5, 250x5 (VID)
10 Standing Barbell Roll-outs
10 Plyometric Push-Ups onto 18" Boxes

NOTES:

  • Normal Rucking first thing in the morning
  • Pretty good day of training. the speed reps with 315 felt pretty light and easy.
  • I am building back up on the weight dips in hopes of beating my PR. Below is a vid of 5 reps @ 250 (5Plates and a 25)
    https://www.youtube.com/watch?v=w_soLb7Usfc&feature=youtu.be