Ye man, I sent this video to a friend of mine just yesterday.
Today is a rep day for me with the pull-ups. also, when I’m pulling with the semi-supinated my bis’ get a lot of work either which I really like because I hate curls.
The recruitment for the military starts soon so now I’m on my to the eye doctor instead of going to school haha
Strong as always!
By the way, what are your bang for your buck exercises to get big and strong?
law8: Thanks man! It is great to see you are still at it. Check out the quote for today’s workout.
regev: I am not completely sure I understood your question. If it was what exercises do I think will make you big and strong? I’d say all different variations of Squats and Deadlifts with some cleans, pull-ups and military presses. If you are just talking about back exercises, I’d say rack deadlifts, weighted pull-ups and krock rows. I hope your eye exam went well today brother!
?Do not pray for easy lives. Pray to be stronger men. Do not pray for tasks equal to your powers. Pray for powers equal to your tasks. Then the doing of your work shall be no miracle, but you shall be the miracle. ? --Phillips Brooks
Thursday, 20March2014 - Work For Today
The day started early this morning with 7 - 400 meter repeats with a 50lb vest on, then MMA Practice. Then the workout looked like this:
Run 400 Meters
20 Reps
Pull-Ups
Handstand Push-Ups
Lumber Jack Squats (Each Side) - 130lbs
Single Arm Barbell Rows (Each Side) - 130lbs
Run 400 Meters
15 Reps
Pull-Ups
Handstand Push-Ups
Lumber Jack Squats (Each Side) - 130lbs
Single Arm Barbell Rows (Each Side) - 130lbs
Run 400 Meters
10 Reps
Pull-Ups
Handstand Push-Ups
Lumber Jack Squats (Each Side) - 130lbs
Single Arm Barbell Rows (Each Side) - 130lbs
Run 400 Meters
Then Speed Deadlifts with 315lbs
15 Sets, 6 reps each set. 30 Seconds rest Between Sets.
NOTES:
-A Few Hours after this was Jiu-Jitsu practice…Went well but I could really feel my body getting tired. Needed more calories. All in all a good day of training. I’ll try to post my fuel from today a little later when I get the time. Thanks for reading everyone!
I ment bang for your buck, got confused haha
The eye thing went fine of course, nothing special.
I think I pulled my back or something two days ago on the deadlift and now I have some lower back pain, that sucks… any suggestions? My squat today was awful because of this, barely had any pain though. Probably next deadlift day I’ll do speed from deficit to let my back recover a bit for now.
Maybe I’ll join to Muay Thai after my final exams of this year, school sucks.
Hi Alpha,
Im theBird. I have been following your logs for awhile now. The volume in your training is crazy.
How long have you been practicing martial arts for? I usually play soccer, but I probably won’t be playing this season so I am considering on trying a martial art. I have the choice of choosing between jiu jitsu, karate or tae kwon doe. Any suggestions for a beginner?
I really enjoy your log, especially your food logging. Have you ever counted calories/macros out of interest??
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[quote]theBird wrote:
Hi Alpha,
Im theBird. I have been following your logs for awhile now. The volume in your training is crazy.
How long have you been practicing martial arts for? I usually play soccer, but I probably won’t be playing this season so I am considering on trying a martial art. I have the choice of choosing between jiu jitsu, karate or tae kwon doe. Any suggestions for a beginner?
I really enjoy your log, especially your food logging. Have you ever counted calories/macros out of interest??
tweet[/quote]
I really liked karate and taekwondo, try all of them and do whatever you like the most.
Personally I really enjoyed from Hung Ga which is some sort of kung-fu. I haven’t involved in martial arts for about 4 years and I’m sorry for that…
Hopefully I’ll join Muay Thai classes this summer, after years of fighting asian martial arts this should be fun.
Regev: As far as back pain man, I’d say rest and make sure your good fat intake is high enough to keep inflimation down.
the bird: Hey man, I personally think Brazilian Jiu-Jitsu is one of the best realistic martial arts out there. I would definitely reccommend it. I have been doing different forms of Martial arts since I was about 13 I guess. If you go with the TKD or Karate, just make sure that they do full on sparring often. and I’d also try out all three before you sign up for any of them. I hope that helps out some brother.
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20MARCH2014 - Fuel From Yesterday
Meal 1: 2-3 Scoops of Metabolic Drive, 1 Flameout, 2 servings of Superfood, 12oz of Milk, 3 tbs MCT oil, 1 tbs grass fed butter, coffee, 2000 IU’s of Vitamin D3
*****400 Meter Sprints with a 50lb vest on
Meal 2: Grass Fed Ground Beef, 1 Flameout
*****MMA Practice
Meal 3: 2-3 Scoops of Metabolic Drive, 1 Flameout, 1 Serving Superfood, Peanut Butter & Celery
Meal 4: Grilled Calamari, Marinara Sauce, 1 Flameout
***** Workout From Yesterday
Meal 5: Venison Burgers, peppers, onions,1 Avocado, 3 tbs MCT Oil, Apple
*****Jiu-Jitsu Practice
Meal 6: Grass Fed Meatballs, Marinara Sauce, 1 Flameout, Strawberries
Meal 6: 2-3 Scoops of Metabolic Drive, 1 Serving of Superfood, 1 Flameout, 20oz of milk, 2000 IU’s of Vitamin D3, Kiwi.
Love the monster bench video!
I already upped the fats, tnx anyway.
Holy poor cow, so many milk haha
Few q’s for you Alpha. Who is you fav fighter in the ufc now? what’s your thoughts on the head trauma risks in training and fights/do you moderate the amount of hard sparring you do? what jiu jitsu belt are you/do you train in the gi? Ever been tempted to do any triathlons/ultra type stuff for the mental test? Thanks man.
usmccds: Thanks brother! Hopefully I will get some new ones uploaded soon.
regev: hahaha Thanks man
law8: 1. Well, I don’t have a favorite fighter. I have always been like that. Never had a favorite baseball or football player growing up. I don’t really look at people that way. I respect a lot of different guys’ styles and how they get it done, but I wouldn’t say I look up to any of them. I have quite a few friends that fight in the UFC and I always root for them. 2. Head trauma is a huge issue, especially for me witht he brain tumor! The best way I have heard it explained it that getting hit in the head is like paying with a credit card. It may seem free at the time, but the bill is in the mail and it is just a matter of time before you have to pay. For that reason, I try my best to limit my hard sparring as much as possible and do a lot of mit work for my timing and such, but when your coach tells you to pad up and go, you kind of have to go. I think hard sparring is really important, especially as fight day comes closer and closer, but I try to limit my hard sparing to 1-2 times a week. I think you can get a lot of the benefits of sparring without knocking each other out in practice, but it does happen sometimes. 3. I DO train in the gi sometimes. I truly do think it ups your no-gi game, especially your defense, but I don’t enjoy it nearly as much. I try to keep my training as realistic as possible so most of my training is no-gi. And even when I do have a gi on, I don’t use any gi techniques. A lot of my game is athleticism and my hips, when I roll in gi, people can control my legs much easier so it slows me down and forces me to figure out different ways to escape/reverse that I would have relied on using athleticism otherwise. It is a great tool, but I am still finishing with basic moves (Armlocks/triangles/rear nakeds, etc.) never gi chokes. 3. I’ve never really had the urge to do those things. I have run a few tough mudders/spartan races for fun with friends and ran a half marathon without training just because a friend asked me to do it. But my problem isn’t the physical challenge, it is the boredom of doing the same thing for so long. I CAN run for miles and miles…But I hate it because I get bored. I’m sure I will do something like that in the future when the fighting/strongman stuff gets too rough on my body, but it will have to wait until then I suppose. Great questions man! Thanks for asking!
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“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.’” --Muhammad Ali
Friday, 21March2014 - Work For Today
6 Rounds
2 Minutes Standing Heavybag Work
1 Minute Ground and Pound
50 Double Unders
2 Snatches: 185, 205, 225, 245, 265, 245
2 Front Squats: 275, 295, 315, 335, 365, 385
8 Full Contact Twists: 105, 105, 105, 105, 105, 105
NOTES:
-Rucked 2 Miles on a 15% incline with a 50lb Vest in the morning
-Had Fight Practice in the afternoon
-Headed to Jiu-Jitsu Class tonight
-Today was an easy day, my body needed the rest so it was an easy workout just to break a sweat. Nothing too heavy, just playing around
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“Set aside a certain number of days, which you shall be content with the scantiest and cheapest fair, with course and rough dress, saying to yourself the while, ‘is this the condition that I feared?’” – Seneca
Saturday, 22March2014 - Work For Today
MMA practice this morning. Went really well, lots of technical stuff going on at a fast pace. I have a strongman comp next month, otherwise I would definitely be looking for a fight or Grappling comp…Fell pretty ready for either with a few weeks out.
21March2014 - Fuel From Yesterday:
Meal 1: 2-3 Scoops of Metabolic Drive, 1 Flameout, 2 servings of Superfood, 12oz of Milk, 3 tbs MCT oil, 1 tbs grass fed butter, coffee, 2000 IU’s of Vitamin D3
*****2 Mile Ruck with a 50lb vest
Meal 2: Grass Fed Meatballs, Marinara sauce, 1 Apple, 1 Flameout
*****Workout From Yesterday
Meal 3: 2-3 Scoops of Metabolic Drive, 1 Flameout, 1 Serving Superfood
Meal 4: Grassfed Ground Beef, Onions, Peppers, Salad,1 Avocado, 1 Flameout
*****MMA Practice
Meal 5: 2-3 Scoops of Metabolic Drive, 1 Serving of Superfood, 1 Flameout, 20oz of milk, 1 Orange
*****Jiu-Jitsu Practice
Meal 6: 2-3 Scoops of Metabolic Drive, 1 Serving of Superfood, 1 Flameout, 20oz of milk, 2000 IU’s of Vitamin D3, 1 Mango
Have you been able to train events at all/do you know what they will be?
Good luck with the Strongman Event! I’ve always found that to be a fascinating sport. Any chance for videos from the event?
JT91: Yea man, I will be entering in the middle weight (Below 230lbs…need to cut 10-15lbs) and the event are a log clean & press for reps, 2" Axle 1RM deadlift, Keg Carry/Farmer’s walk medley, truck pull and atlas stones. I haven’t trained for the events at all, but a great friend of mine, Mike Jenkins (died this past Thanksgiving) was number 4 in the world and he opened a gym. I talked to his wife and she is going to help set me up with one of his training partners to give me some technique help, so I will be making that trek in the very near future. (Hopefully a couple of times before the comp). Either way, the event should be fun and I am looking forward to it. Thanks for the questions and it is great to see you are still around here brother!
Redfive: Yea man. Some of my sponsors will be there so I will have to hand my phone over to them to take some vids. I’ll post them up here when I get them. Until then, here is an older Squat one. I’m 99% Sure I can do more than this right now if I wanted to.
https://www.youtube.com/watch?v=-SvYuH4fIiM&list=UU8Rt7E2JVz4fPmC8AhjDoaA
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Just got done with some clients and did some cleans and front squats just messing around. I think I may be shooting for a new Front Squat PR in the very near future. If I do, I’ll try to get a vid up.
So… how many bars have you bent by now 
But what I’m really interested is how on earth did you build up such an insane work capacity? I mean your doing short runs, sprints, metabolic and strength circuits, different martial arts, training for strongman, and you eat somewhat strict too. Many of these seem to be competing goals too. How do you do it!?
[quote]Fletch1986 wrote:
So… how many bars have you bent by now
But what I’m really interested is how on earth did you build up such an insane work capacity? I mean your doing short runs, sprints, metabolic and strength circuits, different martial arts, training for strongman, and you eat somewhat strict too. Many of these seem to be competing goals too. How do you do it!?[/quote]
hahaha thanks man. I’m not really sure how to answer such a question without sounding like a complete douchebag, but here is a shot…
Well, I have been on this spinning rock for 33 Years now and the only thing I have figured out is that I definitely don’t see the world the same as many other people.
I have always been told that if you are big and muscular, than your stamina will suck. If you are lean and small, than you are weak. That you can’t gain muscle and lose fat at the same time…I just chose not to believe it. I was taught growing up that if you work hard enough, than anything is possible. Most people just choose to steer away from hard things.
I remember being very young in the woods with my best friend (Still is) and we would come to a section of stickers or a stream crossing and we would always chose to take the hardest path possible, no matter the consequences. Not because we were trying to be tough, but we would ask ourselves, "Which way would (Fill in the blank with who ever our idols were at the time)“they” take? The answer was always the hardest, so that is what we did.
Fast forward to today, I still talk to myself constantly…“Is eating that going to take me closer or further away from my goals?” “Are you quitting that set because you truly can’t do it, or are you making up some lame excuse in your head?” - That kind of stuff.
I am finally deciding to compete regularly, not for the fame, money or a trophy. It is simply because competing scares the hell out of me. But every time I do it, I learn something about myself and that fear and it becomes a little less scary.
It is easy to be the strongest guy in the gym and live in the glory of that little pond, but when a cage slams shut behind you with another individual hell bent on doing you as much bodily harm as possible – or you are standing in front of your friends and family on a platform ready to lift something you have never lifted before and failure feels like the end of the world, you see the world a little bit differently.
I have competed off and on in many avenues over the years but it was always few and far between because of the anxiety and fear it caused me. But every day, I attempt to do something that scares me so that I can get comfortable with being uncomfortable. I figure, If I can do that, the world will bend.
That said, I CHOOSE not to believe people when they tell me that my goals are conflicting. I CHOOSE to not let their reality infect my own, and every single day, I wake up, look at what is in front of me and make a choice. I can choose to listen to all of the bs that weaker minded individuals say and agree with them…quit all of this, lift like a normal person, stop getting punched in the face and arm barred every day, quit my running and gunning job, get a 9-5er, drink scotch every night and die…ooorrrr I can attack it. I choose to attack it.
If you look at the top echelon in anything you will find that their MINDSET is what separates them. Not their genetics, not their skill, not their God given talents…They are the ones who do the grind. They were willing to do the work and keep moving forward when everyone else turned away because of (Fill in lame excuse here) and blamed the world for their failure instead of looking at themselves and where THEY quit.
People like feeling safe, secure and happy. Everyone does, I do too. But greatness does not occur in the world of “safe and secure”.
I’m done preaching now.
If you want the short answer of “how do you do it?”
it’s because I choose to.
Not the answer I expected, but not deuchey at all. Thanks for taking to the time write a well thought out response.
Do you follow a template or do you just do certain types of exercises each session? Meaning like do you know that for four weeks you are going to do front squats and military Monday, back squats and pull ups Tuesdays, etc…
Or do you just to to the gym and do what feels ready to go?
Fletch: Also, I think I just add things on one thing at a time. That way it doesn’t seem overwhelming. If I went from doing nothing to all that a normal day of mine consists of, I would literally lose it. It is just kind of slowly upping the heat each day step by step until one day you turn around and don’t even recognize who you got where you are. Thanks for the questions brother, I really do like answering them!
Lonnie: I LOOSELY follow the template that i laid out on page 1 of this log, but in reality, with 10 different things to train for a lot has to do with how my body feels that day. For instance I can’t really have a heavy squat day if the night before I was working on knee bars because it would definitely lead to injuries. And some days, my CNS is just so beat down that I can only do some met-con stuff to try and recover. I don’t take too many off days, so that also screws up my rotation a little. I would really like to follow a template, I actually think it would really help my progression in my lifts quite a bit, but with my schedule and fighting, I cannot be as strict as I would like to be. Thanks for asking man, and thanks for reading!
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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
Sunday, 23March2014 - Work For Today
No weights for me today, just fight practice this morning. Lots of takedowns and wrestling work.
You’re living the life I wish I could live. It’s like I woke up and found myself preparing for medical studies and becoming a physician. Sure, I get my lifting sessions in, but I wish I could learn martial arts and immerse myself in a life of competition and competitiveness. I’ll make the time when the logistics make it possible.