Alpha's Work 3

[quote]Alpha wrote:
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.

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.

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”.
[/quote]

That was beautiful.

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[quote]Alpha wrote:

[quote]Fletch1986 wrote:
So… how many bars have you bent by now :slight_smile:

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.

[/quote]

[quote]theBird wrote:

[quote]Alpha wrote:
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.

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.

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”.
[/quote]

That was beautiful.

tweet
[/quote]

Ya, I printed part of it to put up in my gym!

Mina: That is amazing that you are going to become a physician! We need good doctors who believe that hard work helps and doesn’t hurt people! Thanks for reading and for your kind words.


Thebird: Thanks man, I am never sure how my pontification comes across sometimes. I really appreciate it!


Animal Mother: That is an AWESOME picture! Thanks for putting that up there. That says more than I could ever say with my words.


usmccds: Thanks man! I have seen your gym through your videos, the place looks like an amazing place to train. I’d be honored that anything I wrote would be up there!

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“Never be bullied into silence. Never allow yourself to be made a victim. Accept no one’s definition of your life; define yourself.” --Harvey Fierstein

Monday, 24March2014 - Work For Today

INSERT:
3 Minutes Work/ 1 Minute Rest for 6 Rounds

4 Squat Cleans with 185lbs
6 Burpee Lateral Jumps
5 Heavybag Over the Shoulder
6 Sprawl Sumo Deadlift High-Pulls with 185lbs
5 Heavybag Get-Ups

STRENGTH:
8 Rounds
3 Conventional Deadlifts: 405, 455, 495, 495, 545, 545, 495, 495
3 Weighted Semi-Supinated Pull-Ups: 115, 135, 155, 175, 155, 135, 135, 135
8 Standing Dumbbell Semi-Supinated Overhead Press: 80’s, 90’s, 100’s, 100’s, 100’s, 100’s, 100’s, 100’s
8 Barbell Roll-Outs
Sprint 300 Meters Carrying a 25lb Medicine Ball


NOTES:
-The METCON portion of the workout was challenging but not terrible.
-Deads felt fine, pulled all conventional
-DB OHP: 100’s are the heaviest dumbbells they had at the gym so I did a bunch of sets with them. But they are not terribly challenging.

**Rucked 2 Miles this morning with a 50lb vest
**MMA Practice this afternoon


Have you ever tried a full workout of AMAP reps with body weight C&P?
It should be brutal, especially after an insert.
Good lifting as always.

Alpha, It seems like you generally work up in weight to a top set of 3-5, then do a few back off sets, is that about right. Don’t want to clog up the log too much with questions, but your style is very interesting to me and obviously results producing so I’m trying my best to understand the mechanics behind it.

Does that sounds about right? Build up to a top weight, then back off a bit and get a few more sets in.

Regev: Well, I cannot remember the workout exactly, but the insert portion was 20 Minutes - As Many Reps As Possible of your bodyweight Clean & Press…Each rep needed to be seperate (No touch and go’s) …I really cannot remember what number I got up to, but I do remember it almost killing me. It was one of those times that the first few even felt heavy and you think in your head, “I’ve made a mistake here.” Hahaha I’ll Have to try that one again soon. Great suggestion!


Lonnie: Firstly, you are definitely NOT clogging up the log with questions, that is the main reason why I am here…To help people get to where they want to be…Secondly, yea you hit it just about right. I don’t train to failure, I always leave a few reps in the tank (That is the only way I can keep my CNS and immune system from dropping to low into the red). I usually work my way up to where I feel really good, then back it back off to make sure I am doing everything correctly and and using the muscles that I should be focusing on for the movement. Then I just try to better those numbers the next time I do the given exercise. Thanks for the question man and thanks for reading!

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“If you’re not making mistakes, then you’re not doing anything. I’m positive that a doer makes mistakes.” --John Wooden

Tuesday, 25March2014 - Work For Today

INSERT:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps of

?L? Sit Pull-Ups
Handstand Push-Ups
Double Unders x4
Single Arm Dumbbell Snatches (Each Side)
Single Arm Dumbbell Overhead quats (Each Side)

Then…

A the top of every minute for 15 Minutes
8 Dumbbell Incline Presses with 100lb DB’s (The heaviest I had access to)

A the top of every minute for 15 Minutes
5 Box Squats with 405lbs

A the top of every minute for 15 Minutes
4 Clean & Jerks with 225lbs


NOTES:

-The insert portion went off without a hitch. Didn’t mess up of any double unders and didn’t take hardly any rest at all. It was a good warm-Up
-The DB Incline Presses were not that hard at all. I needed heavier dumbbells for that to be truly effective, but it was still fun.
-The box squats were very challenging at 405 with that little bit of rest! Heart was HEAVING out of my chest on them, but my core stayed strong and I can already feel the workout in my legs already. Tomorrow may be a little rough.
-Clean & Jerks: These made me breathe the heaviest of all and set my lower back on fire. But one of the events for my upcoming strongman is a log clean and press for reps. On my last set I just cleaned the bar once, then started pumping out reps with leg drive. I got to 10 and stopped. If it were a contest, I could have kept going but it is what it is.

**Rucked 2 Miles this morning with a 50lb vest
**Light MMA Practice a few hours after
**Jiu-Jitsu practice this afternoon

***I am definitely getting sick. Started 2 days ago and has gotten a little bit worse day by day. POUNDING vitamin C, Vit D3, Zinc and antioxidants…Hopefully getting some rest tonight will get me back out of the red by tomorrow.


Thanks brother, much appreciated. I think yours is a style I could eventually gravitate towards as I get a bit stronger so its nice to know a little of the nuts and bolts of it.

Hi Alpha

You seem to have combat experience outside the ring as well as inside, reading between the lines. Where do you stand on open hand vs closed fist?

Also, on your strength giant sets, are you taking over 3 barbells/stations or just the one and changing the weights for each exercise?

It’s generous that you take the time to answer everyones questions fully. This is the only log I follow, I think I look forward more to reading your posts than the articles on T-Nation.

Mark

The answer/rant at the top of this page was great! I didn’t realize all the studies/people/thoughts etc. that hold me and others back till I read that. I’ll be printing that up and hanging it up. Thanks again for being an inspiration!

Lonnie: Anyway I can help you out, just ask man!


Markws: Hey man, honored by your kind words, thanks for them. As far as the open hand vs closed hand thing. I think in MMA closed hands, because at the end of the day it is a SPORT. If I am going to be shooting a gun or doing small motor skills during or after a confrontation, than I would try to use open hands. But in both cases, I think with upper body, close quarters striking, elbows are your best bet if the range is right.

About the Barbells. I will usually take up 2, one for the lower body portion of the workout and then vacillate the weights on the other one for the upper body section. In my upper body pull/push type of exercises, my weights don’t change too drastically, so it is not a big deal with time, or pissing off other people in the gym around me. If the place is absolutely dead, I will take up as many as needed and just run it like a circuit.

Great questions and thanks for making my log your first post brother, that is pretty awesome!


Redfive: Thanks so much brother! Like I said previously, I am never really sure how my philosophies go over on here, so the feedback is always welcome!

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“Success is peace of mind which is a direct result of self-satisfaction in knowing you did your best to become the best you are capable of becoming.” --John Wooden

Wednesday, 26March2014 - Work For Today

INSERT:
10 Power Cleans with 225lbs
Row 300 Meters
8 Power Cleans with 225lbs
Row 400 Meters
6 Power Cleans with 225lbs
Row 500 Meters

STRENGTH:
5, 5, 5, 3, 3, 3, 1, 1, 1, 1 Reps of Conventional Deadlifts

5’s: 405, 455, 495lbs
3’s: 495, 515, 545lbs
1’s: 565, 585, 605, 615lbs

Between Each Round I did:
10 Pull-Ups
15 Dips
10 Landmines (Each Side)
20 Weighted Decline Sit-Ups

25MARCH2014 - 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: Venison Steaks, onions, 1 Avacado, 1 Flameout, 1 Apple

*****Morning MMA Practice

Meal 3: Venison Steaks, onions,1 Avocado, 3 tbs MCT Oil, 1 Orange

Meal 4: 2-3 Scoops of Metabolic Drive, 1 Flameout, 1 Serving Superfood, Mixed Nuts

*****Workout From Yesterday

Meal 5: 2-3 Scoops of Metabolic Drive, 1 Flameout, 1 Serving Superfood, coffee, MCT Oil, Grassfed Butter

******Jiu-Jitsu Practice

Meal 6: 2-3 Scoops of Metabolic Drive, 1 Flameout, 20oz of milk, 2000 IU’s of Vitamin D3, Strawberries, 1 Orange

Meal 7: Blacked Chicken Salad, 1 Flameout


585…Felt Pretty light

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“Nothing in this world can take the place of persistence. Talent will not: nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not: the world is full of educated derelicts. Persistence and determination alone are omnipotent.” -Calvin Coolidge

Thursday, 27March2014 - Work For Today

INSERT:
At the top of every minute, for 10 Minutes - completed 30 Dumbbell Swings with a 90lb Dumbbell.

Then 1 Minute Work/ 1 Minute Rest of Isometric Handstand Holds. Got through 8 Rounds of this.

STRENGTH:
Then I Did 8 Rounds
10 Towel Pull-Ups:
8 Bradford Presses: 185, 195, 205, 215, 205, 205, 205, 205
8 Stiff Legged Dead Lifts: 315, 365, 405, 405, 405, 405, 365, 365
8 Full Contact Twists (Each Side)
Run 400 Meters


NOTES:
-Everything felt fine, just still really sick. Can’t seem to shake it. The Bradford Presses actually felt really good which was a surprise.

And since you guys asked for it, I am going to try to embed a vid onto here. It is just a 585 set, but I want to see if it will post.

Video worked great, nice pull brotha!

usmccds: Thanks man, it didn’t feel like 585 at all!


27MARCH2014 - 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: Steak Salad, 1 Avacado, 1 Flameout, 1 Apple

Meal 3: 2-3 Scoops of Metabolic Drive, 1 Flameout, 1 Serving Superfood, Mixed Nuts

******Workout From Yesterday

Meal 4: 2-3 Scoops of Metabolic Drive, 1 Flameout, 1 Serving Superfood, Mixed Nuts

Meal 5: Blackened Chicken Salad, 1 Avacado, 1 Orange

******MMA Practice

Meal 6: 2-3 Scoops of Metabolic Drive, 1 Flameout, 20oz of milk, 2000 IU’s of Vitamin D3, Strawberries, 1 Orange


Nice deadlift man!
I’m stuck at 308 for a month, my back get rounded (I don’t know how much, I need to film it) and I’m just afraid of upping the reps or weight and snap something… any tips man?

Regev: Thanks Brother! I will write more about deadlift tips soon, but right now I feel like death so I am just going to post my workout from today.

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Friday, 28March2014 - Work For Today

I am pretty sick, so I just did some tabata stuff.

8 Rounds of Tabata Squat Cleans with 185lbs
Rest 1 Minute
8 Rounds of Tabata Bear Walk Sprints
Rest 1 Minute
8 Rounds of Tabata Back Squats with 185lbs (Rest with the bar on my shoulders)
Rest 1 Minute
8 Rounds of Tabata Heavybag work
Rest 1 Minute
8 Rounds of Tabata Medicine Ball Russian Twists


NOTES:

It wasn’t much, but it was all I felt up to. I was hacking up a lung during. Skipped Fight Practice this afternoon. I hope to feel better tomorrow

Some awesome stuff in here, man. Did you detail how you trained and ate the first few years of training in one of your previous logs on here? If not, mind getting into it in this log?

what type of warm up routine do you follow

Get well brother!
I hope you’ll feel better by tomorrow. Go get some sleep bro, it’s always good.