Really like that Da Vinci quote.
Do you just search for, gather, and then organize a bunch of quotes yourself continually? Where do you find most of these?
Awesome videos. Whats your PR for weighted dips?
Are you still planning on posting your food intake? I ask this as I am struggling with my diet, especially come the weekend. Im pretty good during the week, as work kind of keeps me busy and occupied, but come the weekend I lose all will-power and indulge in takeaway(especially when travelling to away games with the team), although the only downside is that I eat a lot as well, and my meals are usually something ridiculous like 3 family size pizzas or 6 cheeseburgers with 2 shakes etc.
I know you eat heaps, but I was wondering if you ever indulge in cheat meals?
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Hella inspiring weighted dip numbers. I’m liking the articles you are putting out on your website too man. Keep on doing what you’re doing 
I haven’t been on the site much as of late except to read articles from my phone. Thanks for the add a while back Alpha. Good to see you’re still training hard. I was only able to browse a few recent pages but looking strong. Keep it up.
Sutebun: Well, I read a lot of books and whenever I come across a quote I like, I underline it and dog-ear the page so I can come back to it. Other than that I will just google a subject that I want the quote to be about…This definitely takes longer, but I have gotten some good ones by doing that. I hope that helps, thanks for asking man!
theBird: Well man, it is 280x5 but it was a few years ago. https://www.youtube.com/watch?v=qVM0Nh91VkY&list=UU8Rt7E2JVz4fPmC8AhjDoaA
I will try to post my daily food intake when I get the chance. I hear you about the cheat meals on the weekends. Those are definitely the hardest times for me also because I am out of my normal routine. I WILL have a cheat mean, but only if I feel i have earned it. When i am cutting for a fight or strongman I won’t have any for about 5-6 Weeks out at minimum. But for the most part I will have a cheat meal (Not DAY) about twice a month.
2 things that really help me stay on track are: 1 - Before I ingest anything, I ask myself, “Is this going to bring me closer to or farther away from my goals?” and #2 - Have something to train for. Sign up for a meet, strongman or other form of competition where a weight limit is involved. It does;t matter if you win or lose, but you set a goal and had to change you life to achieve it. If you do something (Such as eating clean for a month), doing it again is noticeably easier.
I hope that Helps Brother!
law8: Thanks brother, great to hear from you! And thank you so much for reading my site!
kchris: No worries at all brother! Don’t be such a stranger!
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“You have power over your mind - not outside events. Realize this, and you will find strength.” --Marcus Aurelius
“Man often becomes what he believes himself to be. If I keep on saying to myself that I cannot do a certain thing, it is possible that I may end by really becoming incapable of doing it. On the contrary, if I have the belief that I can do it, I shall surely acquire the capacity to do it even if I may not have it at the beginning.” --Mahatma Gandhi
WEDNESDAY, 10SEPTEMBER2014 -Work For Today
CONDITIONING - Deck of Cards Workout: Complete the number of Repetitions corresponding with the number on the card. Face Cards = 10 Reps, Aces = 11.
Spades: Sprawl Heavybag Flips
Diamonds: Helicopter Pull-Ups
Clubs: Deficit Handstand Push-Ups
Hearts: Double Unders x3 (7-21 Reps, 4=12 Reps)
Joker 1: 8 Rounds Tabata Deficit Push-Ups
Joker 2: 8 Rounds Tabata Hollow Rocks
STRENGTH
3 Sets of 6 Squats @ 480lbs. Strict 2 Minutes Rest Between Rounds
NOTES:
- Normal Rucking first thing in the morning.
- Squats were heavy today…No bueno!
- Deck of cards is always a good conditioning workout.
For theBird:
Fuel For Today:
Meal 1: 2-3 Scoops Metabolic Drive, 1 Flameout, Black Coffee with grassed butter and MCT oil mixed in it.
Meal 2: 8 Eggs, ground sausage, onions, peppers, 1 Flameout
Meal 3: 2-3 Scoops Metabolic Drive, 1 Flameout, Cocoanut oil
Meal 4: 1 lb Grass fed ground beef, onions, bacon, cheese, 1 Avocado, 1 Flameout, 1 Apple
Meal 5: 2-3 Scoops Metabolic Drive, 1 Flameout, 2000IUs of Vitamin D, Almonds
Meal 6: 5 Filets of Catfish, avocado, black beans, spinach
[quote]Alpha wrote:
I will try to post my daily food intake when I get the chance. I hear you about the cheat meals on the weekends. Those are definitely the hardest times for me also because I am out of my normal routine. I WILL have a cheat mean, but only if I feel i have earned it. When i am cutting for a fight or strongman I won’t have any for about 5-6 Weeks out at minimum. But for the most part I will have a cheat meal (Not DAY) about twice a month.
2 things that really help me stay on track are: 1 - Before I ingest anything, I ask myself, “Is this going to bring me closer to or farther away from my goals?” and #2 - Have something to train for. Sign up for a meet, strongman or other form of competition where a weight limit is involved. It does;t matter if you win or lose, but you set a goal and had to change you life to achieve it. If you do something (Such as eating clean for a month), doing it again is noticeably easier.
I hope that Helps Brother!
[/quote]
Thanks for the tips bro. It certainly does help.
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[quote]Alpha wrote:
- I am very happy with the rep PR (550lbs x8) on my conventional deadlifts…Thought I was going to pass out during the set
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Probably would’ve had like 10+ had you been fresh lol.
If you aren’t already, try curling your wrist before you lift the implements. Allows for a stronger grip.
Sick work on the dips. You have me beat by 100lbs lol.
Man, Poland was great!
It’s good to see you back in the dip station with a few plates on your waist!
I read in Stewart Smith’s site that he works in Maryland, Is there a chance you might know him personally? (No reason for asking, just been wondering).
law8: Thank you so much man! and thank you for reading my website man! It means a lot!
kchris: Thanks brother and welcome back to these parts! I really appreciate you checking in!
theBird: You got it man, that is why I am here!
spar4tee: Thanks for the tip man, I will definitely give that a shot!. And thanks for the compliments, I definitely have 10 @550 easily. I appreciate you stopping in brother
regev: Welcome home man! I have never actually met stew smith, I think he and I are only about an hour and a half away from each other though, so maybe he and I can get together sometime in the future.
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“I’m not saying it’s going to be easy; I’m saying it’s going to be worth it. If it was easy, you would’ve done it by now” --B. Dave Walters
“I wanted you to see what real courage is. It’s when you know you’re licked before you begin, but you begin anyway and see it through no matter what.” --Atticus Finch
THURSDAY, 11SEPTEMBER2014 - Work For Today
CONDITIONING
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps of
Dumbbell ManMakers (70lb DB)
Burpee Pull-Ups
Sandbag Get-Ups
STRENGTH
Took 15 Minutes to work on my Push Press
135x5
185x5
225x3
245x2
275x2
295x1
305x1
315x1
325x1 (Vid Below)
3335x Nope, not today
SPEED
15 Rounds
3 Push Presses @ 205
15 Seconds Rest Between Rounds
NOTES:
- Normal Rucking first thing in the morning
- Conditioning was really tough. Those are 3 of my least favorite exercises.
- Pretty happy with the push presses. 315 has never felt so light and 325 went right up. I think i just got in my head with the 335…With as easy as 325 was, I know I have more in me. It is just about hitting it right…
Here is the vid of the 325…
Damn Alpha nice push press! That looks like a pretty wide grip, do you usually use that wide of a grip on your over head work?
Fucking BEAST!
Just stopping in for my weekly kick in the balls to realize I suck lol
[quote]Alpha wrote:
spar4tee: Thanks for the tip man, I will definitely give that a shot!. And thanks for the compliments, I definitely have 10 @550 easily. I appreciate you stopping in brother
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No problem, man.
This doesn’t surprise me lol.
usmccds: Thanks man, I am hoping for 350 before the end of the year. And yea, it is a little bit wide. I usually put my pinkies on the rings. It is a little bit more narrow than my bench set up.
Rockscar: Hahaha thanks brother, I am trying! And welcome to the log!
Reed: Hahahah you don’t suck at all man! You are going to pass right by me soon!
Spar4tee: Hahahah yea man, if i only would have loaded 3,334lbs I think I would have had it!
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“Everyone has talent. What’s rare is the courage to follow it to the dark places where it leads.” --Erica Jong
“When we least expect it, life sets us a challenge to test our courage and willingness to change; at such a moment, there is no point in pretending that nothing has happened or in saying that we are not yet ready. The challenge will not wait. Life does not look back. A week is more than enough time for us to decide whether or not to accept our destiny.” --Paulo Coelho
FRIDAY, 12SEPTEMBER2014 - Work For Today
CONDITIONING
Minute 1: 1 Snatch to overhead Squat (135 on the Bar)
Minute 2: 1 Snatch / 2 Overhead Squats
Minute 3: 1 Snatch / 3 Over Head Squats
Minute 4: 1 Snatch / 4 Overhead Squats
Continue this pattern until you can no longer keep up with the clock.
STRENGTH
50 Foot Yoke Walk
2 Log Clean & Presses: 270, 270, 270, 270, 270, 270
50 Foot Farmer’s Carry: 205 (Each Hand), 255, 275, 295, 305 (PR), 315 (Bigger PR) - Vid Below
:30 Seconds Battle Ropes
NOTES:
- Normal Rucking first thing in the morning
- Fight Practice this afternoon.
- My snatches are getting much better as my shoulder mobility improves and I get more comfortable catching the bar in the bottom position.
- I am happy wight he Farmer’s Walk PRs. I wasn’t feeling them at all today and was content with stopping at 295 each hand…but Mike Jenkins’ brother nick trains with me at my new gym and he hit the 295 and made it look easier than I did! So i added 5’s to hit 305 each hand, once i did it. He came right behind me and hit it…So i took off the 5’s and added 10’s and only made it about 40 feet or so.
It was an awesome job of all the gyms at my gym tonight. PRs all over the place!
Here is a vid of those 2 runs
Alpha dude! Congratz on all the pr’s! Keep 'em coming dude! Also congratz on your friend completing the the 100 mile bike ride,crazy.
FarmerOwen: Thanks so much brother! I feel pretty prepared for nationals coming up. And my buddy completing that ride…it was an awesome thing to see, I am so proud to have him as part of my team. Thanks so much for what you said and for stopping in, brother!
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13SEPTEMBER2014 - Work For Today
No weights today, just a long fight practice this morning. Have my biggest group ever coming out to my new gym tomorrow. I’m stoked for the workout.
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“Courage is not the absence of fear, but rather the judgment that
something else is more important than fear.” --Ambrose Redmoon
“Life shrinks or expands in proportion to one’s courage.” --Anaïs Nin
SUNDAY, 14SEPTEMBER2014 - Work For Today
EVENTS - Tabatas (:20 Seconds Work / :10 Seconds Rest for 8 Rounds [4:00 Minutes]) - Complete ALL 8 Rounds of one exercise before moving onto the next.
8 Rounds (4:00 Minutes) Tabata Tire Flips
Rest 1 Minute
8 Rounds (4:00 Minutes) Tabata Medicine Ball Throws. Bear walk to the ball between each throw
Rest 1 Minute
8 Rounds (4:00 Minutes) Tabata Sandbag Carry (Bear Hug Position)
Rest 1 Minute
8 Rounds (4:00 Minutes) Tabata Battle Ropes
Rest 1 Minute
8 Rounds (4:00 Minutes) Tabata Prowler Push
Rest 1 Minute
8 Rounds (4:00 Minutes) Tabata Kettlebell Swings
Rest 1 Minute
8 Rounds (4:00 Minutes) Tabata Sandbag Loads (Over a 54" Bar)
Rest 1 Minute
8 Rounds (4:00 Minutes) Tabata Sled Drag
Rest 1 Minute
Can’t wait to see how you do at the nationals. Farmers walks looked really comfortable…just mind you don’t drop those big heavy suckers on your toes!
Lift and Eat: Thanks man, i hope I perform as well as I know I am able! and yea, dropping one of those on my toes would definitely suck, shoes or no shoes!
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“Anyone whose goal is ‘something higher’ must expect someday to suffer vertigo. What is vertigo? Fear of falling? No, Vertigo is something other than fear of falling. It is the voice of the emptiness below us which tempts and lures us, it is the desire to fall, against which, terrified, we defend ourselves.” --Milan Kundera
“Success is not final, failure is not fatal: it is the courage to continue that counts.” --Winston Churchill
MONDAY, 15SEPTEMBER2014 - Work For Today
SPEED
At the Top of Every Minute for 8 Minutes, Complete 3 ? 2? Axle Deadlifts @ 425lbs.
STRENGTH & CONDITIONING
20 Minutes of Squat Cleans: Start with 50% of your 1RM on the bar.
Complete 3 Squat Cleans.
Rest 1 Minute and Add Weight between Rounds - My Sets looked like this:
205x3
225x3
245x3
275x2
300x1
315x1
335x1
350x1 (PR by default… Vid Below)
GIANT SETS
5 Deficit Deadlifts (3? Deficit): 495x5, 495x5, 495x5, 495x5
3 Weighted Pull-Ups: 90x3, 135x3, 160x3, 180x3, 190x3, 205x2.5..maybe 3. Got a vid, not sure if I will post it. But that ties my all time PR
20 Ring Dips: 1, 1, 1, 1, 1
8 Plate Around Head (Each Side): 1, 1, 1, 1, 1
NOTES:
- Normal Rucking first thing in the morning.
- Pretty stoked about 350lbs on the squat clean. This is the first time I have ever gone heavy on them, so i was just trying to get an idea of where I am at. This makes it a PR by default. I am not sure what a good number is, but I am happy wight his for right now…Now I just need to be able to jerk that above my head!
Here is the vid of the lift. 350lb Squat Clean:
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Something weird happened in my left hip on that last lift. It was pretty painful and I have never felt anything like ti before. I am really just hoping that something tightened up and rolling/LAX ball will sole the issue. We will see. My feet definitely went a little wide in the catch. Live and learn I suppose.
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Also stoked about a new Weighted Pull-Up PR! I got Bodyweight + 205 hanging around my waist for 3…third rep may have been little bit short. I didn’t even realize this was my PR. I have a bad video of it and probably won’t post it, but I can still brag about it!
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Off to go work on this leg issue…Thanks for reading
Alpha Dude! Nice Squat clean but that looked to easy, you should have thrown another 50lbs on that sucker! LOL
And congratz on the weighted pulls ups BW 205 is pretty sick! I’ve only Pr’ed with 100lbs on those.