Roran: Thanks brother! I appreciate what you said!
Farmer Owen: Thanks man, and I am sorry to hear about your mother, but it is awesome that you are able to help her out. Thanks for posting man!
law8: Hahaha yea man, when i know I have to high pull it to my chest it makes it seem easier!
HeavyTriple: Thanks so much for what you said brother! I have no doubt that you will be in the 500lb club soon. I have been following your old and new log and your bench just keep climbing. Great things in your future man! Thanks for stopping in and checking the log out!
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“There comes a moment in every life when the Universe presents you with an opportunity to rise to your potential. An open door that only requires the heart to walk through, seize it and hang on…The choice is never simple. It’s never easy. It’s not supposed to be. But those who travel this path have always looked back and realized
that the test was always about the heart. …The rest is just practice.” --Jaime Buckley
SUNDAY, 21SEPTEMBER2014 - Work For Today
CONDITIONING
Begin in standing position.
Drop and complete 1 Push-up and 1 Bodweight Squat. Stand Back up.
Drop and complete 2 Push-up and 2 Bodweight Squats. Stand Back up.
Drop and complete 3 Push-up and 3 Bodweight Squats. Stand Back up.
Continue this pattern until your fail on the Push-Ups
Continued this Ladder all of the way down to 1 Thurster / 10 Burpee Lateral Jumps
STRENGTH
Worked Deadlifts today. Sets looked like this:
135x3
225x3
315x3
365x2
405x2
455x2
500x2
550x1
585x1
615x1
635x1 (Fairly easy pull)
660xNope. It hovered but wasn’t interested in going anywhere!
NOTES:
Fight practice first thing this morning right before the lift.
I played around with the Circus Dumbbell today a little bit. It is awkward as hell but easily doable. Did a couple single clean and presses.
Deads didn’t feel spectacular today. The 635 went up easier than it normally would, but 660 felt like gravity wanted to keep it for itself. I definitely have the strength for it though, so I was not too upset abut it.
Weight is still slowly dropping as Nationals comes closer, making weight shouldn’t be a huge problem.
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“Never let failure discourage you. Every time you get to the base of a mountain (literal or metaphorical), you’re presented with a new opportunity to challenge yourself, to push your limits beyond what you thought possible, to learn from climbers on the trail ahead of you, and to take in some amazing views. Your performance on the mountain you climbed last week or last month or last year doesn’t matter - because it’s all about what you are doing right now.” --Alison Levine
MONDAY, 22SEPTEMBER2014 - Work For Today
CONDITIONING - Done with a 70lb Kettlebell
2 Kettlebell Snatches Left Side / Right Side
2 KettleBell Turkish Get-Ups Left Side / Right Side
4 Kettlebell Snatches Left Side / Right Side
4 KettleBell Turkish Get-Ups Left Side / Right Side
6 Kettlebell Snatches Left Side / Right Side
6 KettleBell Turkish Get-Ups Left Side / Right Side
4 Kettlebell Snatches Left Side / Right Side
4 KettleBell Turkish Get-Ups Left Side / Right Side
2 Kettlebell Snatches Left Side / Right Side
2 KettleBell Turkish Get-Ups Left Side / Right Side
STRENGTH - 6 Rounds, Adding Weight Every Round
1 Paused Flat Bench Press: 335, 365, 385, 405, 425, 455 (Vid Below of the pull-ups and the paused bench)
3 Weighted Pull-Ups: 115, 135, 160, 180, 205 (PR), 215x1 (PR)
Rest 1 Minute
This is the heaviest I have gone with a paused bench press. The 455 didn’t feel terribly hard. I think i could have topped out at 475 today, but I’ll take it.
Weighted pull-Ups felt good. 205x3 is a PR. I went for 215 and got 1.5 but it wasn’t worth posting the vid.
Here is the vid…205x3 Weighted Pull-Ups & a 455 Paused bench press
Spar4tee: Thanks man, right now I float anywhere between 234 and 237 depending on the time of day.
LoRez: Yea man, it is Oct 4 & 5 so the weekend after next…Getting close now.
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“Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway.” --Earl Nightingale
“My limits know me well enough to stay out of my way.” --Ben Mitchell
TUESDAY, 23SEPTEMBER2014 - Work For Today
CONDITIONING - Break into whatever sets and reps you want
Row 2,000 Meters
100 Strict Pull-Ups
150 Strict Handstand Push-Ups
200 Double Unders
300 Strict Deficit Push-Ups
Row 2,000 Meters
NOTES:
Normal Rucking first thing in the morning
Feel like I am coming down with a little bit of a cold, so I stayed away from the weights today and just stuck with conditioning. I am sure a little bit of rest will have me back to 100% tomorrow.
How are you? Got cold?
All of us in my family are dealing with a bit of cold the last week or two, everybody catch it from the other… (Why am I feeling that English sucks? lol).
Anyway, hope you’re feeling better!
Lifting strumpet: Hahahah well, I guess if you are going to be as dumb as I am with training you gotta be tough! Thanks for stopping in!
Regev: Thanks man, but I am feeling much better. I think i just needed some sleep! Thanks for the thoughts though!
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“There is no planet, sun, or star could hold you if you but knew what you are.” --Ralph Waldo Emerson
“The generality of mankind is lazy. What distinguishes men of genuine achievement from the rest of us is not so much their intellectual powers and aptitudes as their curiosity, their energy, their fullest use of their potentialities. Nobody really knows how smart or talented he is until he finds the incentives to use himself to the fullest.” --Sydney J. Harris
WEDNESDAY, 24SEPTEMBER2014 - Work For Today
STRENGTH
5 Sets of 3 Front Squats @ 395lbs
5 Tire Flips Between Sets
SPEED
12 Sets of 3 Back Squats @ 335. 15 Seconds Rest Between Sets
CONDITIONING - As Many Rounds As Possible in 12 Minutes
100 Foot Farmer’s Walk (245 Each Hand)
100 Foot Keg Carry (225lb Keg)
15 OverHead Squats with PVC
NOTES:
So today I thought I would make some Atlas Stones for my gym. 14 - 80lb bags of concrete later they are done! Stoked. Hoping to give them a try out on Sunday. Think that will be enough time for the concrete to set before dropping them from around 5-6 ft?
Alpha, I’ve been following your work for awhile but never posted here. You’re honestly a huge fucking role model for me when it comes to training. I remember doing some of your warrior athlete stuff a couple years ago when you were posting on the 5100 block and thinking “How the fuck does this guy do this shit?” But more importantly you brought the mental aspect of training to my attention and for that, I owe you big time man. Hope I didn’t derail your log too much. Cheers!
TSpoon: Mna, thank you so much for the kinds words. They mean more than you know. I am honored to have helped you out along your lifting journey. Welcome to the log and thanks for posting!
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“There are two primary choices in life: to accept conditions as they exist, or accept the responsibility for changing them.” --Denis Waitley
“Whatever you’re meant to do, do it now. The conditions are always impossible.” --Doris Lessing
THURSDAY, 25SEPTEMBER2014 - Work For Today
CONDITIONING
As Many Rounds As Possible in 15 Minutes
5 Snatches with your Bodyweight on the Bar
40 Double Unders
Then As Many Rounds As Possible in 15 Minutes
5 Snatches with 90% of your Bodyweight on the Bar
5 Sandbag Get-Ups (Each Side)
Then As Many Rounds As Possible in 15 Minutes
5 Snatches with 80% of your Bodyweight on the Bar
8 Dumbbell Man Makers
STRENGTH …Just because I felt like working on my squat form…I just kept working my way up to a heavy single.
225x3
275x3
315x3
365x3
405x3
455x2
500x2
520x1
550x1
570x1
Then I did some Paused (2 Seconds) Squats
315x5
335x4
365x3
385x2
405x2
NOTES:
Squats felt pretty good considering I wasn’t really supposed to do any today. Everything over 500 felt heavy but I dropped extra deep for them.
I really like paused squats…but only after my normal squats are complete.
Normal rucking first thing in the morning.
I saw 232 as far as my weight yesterday. but am floating right around 237 regularly and 240-241 after I eat. I feel pretty confident that I won’t have any trouble making the weight.
I just discovered that you have a new log! I read your old one about a year ago, and your training has been a huge inspiration to me. Your combination of both strength and conditioning is just amazing. It’s great to see you back!
I’ve been enjoying the recent videos too; such an absurd level of strength.
What did you decide to do about the wheelbarrow push? Are you just working the squats and farmers walks in the hope that it carries over well, or were you actually able to find a wheelbarrow to train with?
gc7: Hahahaha well I am glad you found me, man! Welcome to the new log!
Reed & Barbedwired: Hahaha well, I hope I can live up to that! Thanks fellas, I really appreciate the vote of confidence going into Nationals next week!
LoRez: Thanks brother, i hope I keep hitting PRs so that the vids keep coming! And about the wheelbarrow…I have no idea How I am supposed to train for that. I have gotten 315 each hand on the farmers so i feel confident on the grip strength…Basically I am looking at it like this…If they posted that weight, then they must have had someone at my weight test it out. If someone out there at my weight can do it, than I can do it also. I feel the same way about the car deadlift. I’ve never tried it before, but if I see someone else do it, you better believe that either I will get it or I will break myself trying! We will find out in a week! Thanks for posting and asking man!
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“People who are crazy enough to think they can change the world, are the ones who do.” --Rob Siltanen
“Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.” --Lance Armstrong
FRIDAY, 26SEPTEMBER2014 - Work For Today
CONDITIONING
At the top of every minute for 10 Minutes complete 30 Kettlebell Swings. Take the remainder of the minute for rest. - Did this with an 88lb Kettlebell
STRENGTH
Worked up on the Log Clean & Press. Looked like this:
215x5
235x4
255x3
275x2
295x1
305x1
EVENTS
Had some fun with the yoke today. Looked like this: (All Runs were 50 foot with no drops)
360
450
540
630
720
810 (PR - Vid Below)
Between Walks Completed:
10 Ring Pull-Ups
3 Single Arm Circus Dumbbell Clean & Presses Each Side (150lb Circus Dumbbell)
20 Clapping Deficit Push-Ups
10 Medicine Ball “V” Sit-Ups
NOTES:
Pretty sure I am the strongest I have ever been in my life right now…Also just about as lean as I have ever been. Feel really good about next week.
Yoke walks went better than expected and the leg injury from last monday is staying semi-quiet for the time being. Was really happy to hit 810 for 50 feet with no drops. I almost went for 860 but decided against it. If I wasn’t competing next weekend I would have went for it.
…Basically I am looking at it like this…If they posted that weight, then they must have had someone at my weight test it out. If someone out there at my weight can do it, than I can do it also. I feel the same way about the car deadlift. I’ve never tried it before, but if I see someone else do it, you better believe that either I will get it or I will break myself trying! We will find out in a week! Thanks for posting and asking man!
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That attitude there is half the reason I love this thread. Thanks for the inspiration, and good luck!
Alpha Dude! You made that yoke carry pr look sickeningly easy! A huge congratz and good luck at comp. I look forward to the results and I know you’ll kill it dude!
