Alpha's Work 3

Training Training Logs
1001

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“Talent is cheaper than table salt. What separates the talented individual from the successful one is a lot of hard work.” --Stephen King

“There is no such thing as a great talent without great will power.” --Honore de Balzac

MONDAY, 15DECEMBER2014 - Work For Today

CONDITIONING
50 Double Unders
40 Kettlebell Swings
40 Double Unders
30 Kettlebell Swings
30 Double Unders
20 Kettlebell Swings

STRENGTH - 5 Rounds
6 Flat bench Presses: 365, 365, 365, 365, 365
1- 2" Axle Deadlifts: 405, 500, 550, 585, 610 (would have been a PR but the axle slipped out of my hands right as I locked it out)

STRENGTH - 4 Rounds
6 Paused 2" Axle Deadlifts (2 Count Pause Below the Knee): 405, 405, 405, 405
5 Incline Log Bench Presses: 245, 295, 315, 315
10 Dragon Flags: 1, 1, 1, 1
10 Weighted Reverse Hypers: 90, 140, 180, 180

EVENTS
8 Minutes of Farmer’s Walks. (165 Each Hand) Every time you drop the handles, complete 5 Burpees as Penalty

NOTES:

  • Deadlifts felt a little bit better today than they did yesterday. I tend to forget to lead with my chest when lifting it and that rounds out my thoracic spine making the weight very heavy off the ground. (for me at least)…I started to realize this during the paused deeds. This is the first time I have ever done them and i found them to be pretty cool.

  • The new bench set-up with Matt Gary has really helped me introduce leg drive into my press…Makes all of the difference in the world! I’ll be interested in see how this turns out in a few weeks when I go for something heavy.

  • For presses, i like how the axle feels in my hands better than a bar, same with deadlifts but only with lighter weights.

  • Insulation is getting put in the gym tomorrow so maybe it will not be so cold in there! Stoked about that! Now i just need enough members that I can officially quit my government job!

Hope everyone is doing well out there. I will be tracing a ton right after the holidays which means I will have a lot of free time to write on planes. I am thinking about stating an “ask Alpha” kind of thing over on my site, so if you have good questions, please start sending them my way on this log or over at my website’s email.

  • This log is coming dangerously close to being closed up due to posts. Anything you would like to see changed for the next one?

Any and all criticism and ideas are greatly appreciated!

1002

Hey alpha, still following the log everyday. Quick question, do you have any tips for using leg drive on the bench press? This is something I’ve never been able to get to grips with.

Re the new log, just keep it going man . Thanks in advance.

1003

I would say that paused deads def. Address rounding and would be a good fit.

1004

Joe_89: It is funny you mention that man, I was just helping a few guys at my gym with this last night. Leg drive on the bench press can make all the difference in the world. Personally when I bench, I keep my heels on the ground because it is a requirement in many powerlifting meets. When I am describing leg drive, it will be from this perspective. And again, this is how I do it. I am sure there are many others who do it differently.

After you get set up with your arch, your upper back tight, lats down and squeezing the bar, make sure that your feet are as far back towards the bar as possible but with your heels still on the deck. I try to keep my feet in a semi-athletic position (As in, I don’t spread them apart as wide as I can, I keep them just outside of my shoulders) and I push my knees outward just like when I am squatting.

When I bring the bar down to my chest, all I am thinking of is squeezing as hard as I can and trying to bend the bar into the shape of a horseshoe. This helps me tuck my elbows and engages my lats. The movement is more like I am rowing rather than lowering the bar.

After I pause the rep, I reverse the motion with every fiber in my body. This is where the leg drive comes in. As soon as I begin the up and back motion of the bar, I drive my heels into the ground like I am trying to push the world out away from me, or like I’m attempting to slide my body back on the bench. If there wasn’t the weight holding me in place I would slide myself right off the bar side. If you do this INCORRECTLY and push "up? instead of “out” your butt will shoot up and leave the bench. If you are pushing outward, it will stay in contact.

So that it is man, squeeze the bar, bend it like a horseshoe, push your knees apart like you are squatting, and drive your legs out while you push the bar “up and back”. Just about everyone I show this to immediately adds some pounds to their bench. I hope that answers your question and helps you out, brother.

barbedwired: Yea man, that is what I am thinking. I will give it a shot for a few months and see if it helps out. Thanks for stopping in man!

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“The harder the conflict, the more glorious the triumph.” --Thomas Paine

“Champions are not the ones who always win races - champions are the ones who get out there and try. And try harder the next time. And even harder the next time. ‘Champion’ is a state of mind. They are devoted. They compete to best themselves as much if not more than they compete to best others. Champions are not just athletes.” --Simon Sinek

TUESDAY, 16DECEMBER2014 - Work For Today

CONDITIONING
5 Rounds of Mit Work
3 Minute Rounds, 1 Minute Rest Between Rounds

STRENGTH - 5 Giant Sets, Adding Weight Every Round
Weighted Pull-Ups:115x5, 135x3, 160x3, 180x2, 200x2
“Z” Presses: 185x3, 205x3, 225x2, 235x1, 245x1 (PR)
10 Weighted Side Bends (Each Side): 1, 1, 1, 1, 1

CONDITIONING - 3 Rounds, As Fast As Possible
Run 400 Meters Holding a 50lb Medicine Ball
20 Burpee Pull-Ups

NOTES:

  • Normal Rucking first thing in the Morning
  • Felt good to hit mits again, it has been a little while…
  • Weighted pull-Ups felt good, haven’t done then in a bit and the Z presses went better than I thought. 235 & 245 were tough but not too bad of a grind.
  • I hate Burpee Pull-Ups
1005

245 Z press… Man you’re a beast haha
Still following the log everyday, I’ll try to post more just so you’ll know I’m not ditching you yet :wink:
I miss the gym… I changed my training to bodyweight only for the next few months and the fact that my memberships is over right now is good. It makes me doing what I need instead of what I want!
Burpee-pullup with a sandbag on my back is a stable of mine at this moment… I hate it so much!!

1006

Thanks for the detailed reply man. I’ll give it a shot next time I bench and let you know how I get on!

1007

Regev: Thanks brother! And yea that is probable the best thing you could be doing right now in preparation for what you are about to do.

Joe_89: Sure man, glad to help. Definitely let me know if it helps you out!

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“The last thing you want to do is finish playing or doing anything and wish you would have worked harder.” --Derek Jeter

“Don’t ever, ever, believe anyone who tells you that you can just get by, by doing the easiest thing possible. Because there’s always somebody behind you who really wants to do what you’re doing. And they’re going to work harder than you if you’re not working hard.” --Maria Bartiromo

WEDNESDAY, 17DECEMBER2014 - Work For Today

CONDITIONING
At the top of Every :30 Seconds for 12 Minutes complete a 50 Foot Keg Carry. 225lb Keg

STRENGTH
10 Sets of 2 Squats @ 520lbs
1:00 Minute Weighted Plank Between Sets

GIANT SETS - 5 Rounds, Adding Weight Every Round
4 Paused Front Squats (3 Count Pause in the bottom): 315, 335, 345, 355, 365
5 Good Mornings: 275, 295, 315, 335, 335
10 Glute Ham Raises: 1, 1, 1, 1, 1
10 Plate Around Head (Each Side): 1, 1, 1, 1, 1

1008

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“I’ve learned from experience that if you work harder at it, and apply more energy and time to it, and more consistency, you get a better result. It comes from the work.” --Louis C. K.

“The harder you work, the harder it is to surrender.” --Vince Lombardi

THURSDAY, 18NOVEMBER2014 - Work For Today

EVENTS
Loaded a 300lb Stone As Many times as I could in 12 Minutes

Then Completed 5 Rounds of the Following Medley
Chose 5 Stones.
207lbs
220lbs
246lbs
280lbs
300lbs

Align the Stones 15 Feet Away from the platform. At the command of “Go” Pick up the lightest stone, run it to the platform and load it. Run back for the next heaviest stone. Pick it up, run to the platform and load it. Continue to do this until all 5 stones have been completed.

Did this 5 Times

1009

Man, I wish I were there for Death-by-Stones day!

To anyone out there that gets the chance to go out and train with the crew at NEVERsate: do it. You will not regret it. It's an awesome facility, full of top of the line equipment, and an awesome crew of people. I was fortunate enough to be able to train there for 6 weeks, and I honestly feel like I made more progress in that 6 weeks than I have in the past year. I had grown complacent with my own training over the past few years, accepting excuses from myself, and putting all my focus into training others, sort of "lifting vicariously" through them. 

 Today, looking back at that 6 weeks, I realize that it made me a different person; the old excuses I had just aren't good enough anymore. Every single day I trained there pushed me to my limit, and strengthened my mind as much or more than it did my body. I brought something back with me from that 6 weeks, something more than the expert coaching, the programming, or the PR's. I have a fire now, a hunger that wasn't there before. I struggle to find the words to describe it, but I think I finally understand the name "NEVERsate". 
 A final message to anyone who thinks the Warrior Athlete programming is too much work, that they can't do it, or that it's overtraining: expect more from yourself. I've seen it work for too many people, myself included, to deny that it is ruthless effective in accomplishing it's stated goals.

Thanks for everything Alpha, you helped me more than you know. I can’t wait to come back and train, brother.

1010

I love the randomness of your training. I never know what I’m going to see in here. The stones training session looks bad ass btw. I wish I had access to implements like that.

1011

BJack: Man…That was such an amazing compliment. Thanks you, sincerely, from the bottom of my heart! It was so great having you there man and there is definitely a void now that you are not. Just keep doing what you were doing with us and come back whenever you can. You set a high bar, not only for yourself but also for those around you. Don’t let that change. I look forward to seeing you again soon, brother!

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“To be a champion, I think you have to see the big picture. It’s not about winning and losing; it’s about every day hard work and about thriving on a challenge. It’s about embracing the pain that you’ll experience at the end of a race and not being afraid. I think people think too hard and get afraid of a certain challenge.” --Summer Sanders

FRIDAY, 19DECEMBER2014 - Work For Today

CONDITIONING
30 Pull-Ups
30 Handstand Push-Ups
Sprint 400 Meters
20 Pull-Ups
20 Handstand Push-Ups
Sprint 400 Meters
10 Pull-Ups
10 Handstand Push-Ups
Sprint 400 Meters

STRENGTH
At the Top of Every Minute for 12 Minutes Complete 3 Log Overhead Presses @ 200lbs

EVENTS
At the Top of Every Minute for 9 Minutes Complete 5 Keg Clean & Presses - 225lb keg

NOTES:

  • Didn’t take much rest on the conditioning and that made it very tough but it prepped my shoulders well.
  • Log felt good. I am playing around with different ways to use more of my bone structure to aid me when I leg drive so I get get the log higher before the press actually starts, but without any great results. If I try to get it further back onto my shoulders, the weight is actually harder. That means I have to hold it in my hands during the leg drive. I need to start playing with other ways to lock it into my body while keeping tighter so the log doesn’t drop lower and out in front of me before I press…Any suggestions are welcome!
  • First time I have done a keg clean and press since Maryland’s Strongest man…Those things smoke you.
1012

Thought you might like this brother:

“There are two types of pain you will go through in life, the pain of discipline and the pain of regret. Discipline weighs ounces while regret weighs tonnes.”

  • Jim Rohn
1013

Alpha Dude! The new strength programming article on your site looks dope. Is that what you and everyone in your gym will be doing or just you and a few other people?

1014

loftearman: Yeah man, it is pretty random! And you should call local strongman gyms. If they have stone molds they will probably let you borrow or rent them. Stones are a game changer man! I hope you can find some way to get ahold of some!

Lonnie123: Man, thanks so much! That is an awesome quote!

FarmerOwen: Yea man, every one who is following my programming will be taking part to see what changes in the next 2 Months. I will tweak it as we go if I have to, but 8 weeks is the goal.

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“Winners embrace hard work. They love the discipline of it, the trade-off they’re making to win. Losers, on the other hand, see it as punishment. And that’s the difference.” --Lou Holtz

“All life demands struggle. Those who have everything given to them become lazy, selfish, and insensitive to the real values of life. The very striving and hard work that we so constantly try to avoid is the major building block in the person we are today.” --Pope Paul VI

SUNDAY, 21DECEMBER2014 - Work For Today

CONDITIONING
As Many Tire Flips As Possible in 10 Minutes.

STRENGTH
4 Sets of 6 Deadlifts @ 500lbs
20 Sledgehammer Swings between Sets

GIANT SETS - 4 Rounds, Adding Weight Every Round
4 Deficit Deadlifts: 405, 455, 495, 515
4 Kettlebell Turkish Get-Ups: 88, 88, 88, 88, 88
10 Pull-Ups: 1, 1, 1, 1, 1
15 Medicine Ball Slams: 1, 1, 1, 1, 1

SPEED
Minute 1: 2 Burpees / 2 Deadlifts @ 225lbs
Minute 2: 4 Burpees / 4 Deadlifts
Minute 3: 6 Burpees / 6 Deadlifts
Minute 4: 8 Burpees / 8 Deadlifts
…Continue this pattern for 8 Minutes

NOTES:

  • Something is definitely going on with my deadlift. I am not sure what i am doing wrong, but anything over 600lbs feels like a truck. Pretty frustrated right now.
1015

Hey alpha, I remember you writing about training for a fitness test and how your training enabled you do do well on it even though you didn’t train the run section much. I want to have a good 1.5 mile and 3 mile run but don’t like running all that much. I do like crossfit wods that include running like murph etc. Do you have any insights on tweaking metcons/circuits to improve short distance running ability from your experience? Thank’s buddy.

1016

law8: Absolutely man. First figure out how fast you want to run your 1.5 mile and break that time down by 400 Meter laps. So if you wanted to run @ a 6 Minute mile pace, each lap would have to be at or under 1:29… Then just add 400s in your workouts regularly but make sure that you are always running them at or under your planned time. I like to use the 400 as a chaser to the end of my giant sets or complexes. I will also throw them in with my bodyweight conditioning. So I will do something like 30 Pull-Ups/30 Dips/Run 400 Meters, then 20/20/400 Meter run, 10/10/ 400 Meter run. Just teaching my body what pace it needs to be running at and adding them in regularly has always helped me when it comes to PT tests. 1.5 Miles is not that hard to mentally push yourself through because you are looking at about 10 Minutes (hopefully less) of pain. You can do the same thing to train for the 3 Miler but I’d up my runs to 800s-1200s.

I personally hate running and try not to do it for any real distance unless something with teeth and claws is chasing me! But that has always helped me be able to max my PT tests, I hope it helps you out as well. Let me know how it is going man!

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“Perseverance is the hard work you do after you get tired of doing the hard work you already did.” --Newt Gingrich

“The reason a lot of people do not recognize opportunity is because it usually goes around wearing overalls looking like hard work.” --Thomas A. Edison

MONDAY, 22DECEMBER2014 - Work For Today

CONDITIONING - As Many Rounds As Possible in 12 Minutes
100 Foot Bear Walk
100 Foot Gator Walk
100 Foot Burpee Broad Jump

STRENGTH - Supersets
9 Sets of 2 Squats @ 515lbs
6 Sets of 4 Flat Bench Presses with a 2" Axle Bar @ 335lbs
:90 Seconds Rest between rounds

EVENTS - 5 Rounds of the Following Medley
100 Foot Farmer’s Walk (275lbs each hand)
100 Foot Keg Carry (225lb Keg)
100 Foot Single Arm Kettlebell Walk (50 feet down Left hand, 50 Feet Back Right Hand) (150lb Kettlebell)

NOTES:

  • First day of my new strength programming. It went well and I am looking forward to performing the movements more often. Hopefully it will lead to greater strength gains in the long run.
  • Squats felt about right, but bench felt a little bit light. All reps were paused. I don’t think I am going to do any touch and go anymore…That seems to really make my elbows mad at me.
  • Medley was brutal!
1017

Thank’s a lot for the reply man. I never did 400’s before. I’m excited to try them out. I think it’s a short enough distance that I can trick my brain into believing it’s just part of a circuit and not regular boring running lol.

1018

law8: Yea man, since it is only like 1 minute to 90 Seconds it is much easier just to get it over with and drive onto your next thing. I hope it works out for you man!

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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

“What we face may look insurmountable. But I learned something from all those years of training and competing. I learned something from all those sets and reps when I didn’t think I could lift another ounce of weight. What I learned is that we are always stronger than we know.” --Arnold Schwarzenegger

TUESDAY, 23DECEMBER2014 - Work For Today

CONDITIONING - 6 Rounds, As Fast As Possible
10 Pull-Ups
5 Log Clean & Presses @ 205lbs

STRENGTH - Super Sets
6 Sets of 4 Front Squats @ 335lbs
9 Sets of 2 Power Cleans with a 2" Axle - Worked up to 285 (PR Vid) and tried 305 numerous times.
10 Ab Wheel Rollouts Between Sets

NOTES:

  • Log presses went smoothly. Think i am figuring out a trick to make the weight move faster…
  • Front Squats were no problem at all.
  • I am going to take a little bit and work my grip strength on my Axle Power Cleans. With a barbell I can power clean upwards near 405, but an axle is 2" thick and doesn’t rotate. My previous best was right around 255-265. I hit 285 today easily

I jumped up to 305 right after this and tried it numerous times. I can pull it high enough with no issue, but since the axle doesn’t rotate you can’t really drop under it like you would with a traditional barbell. You have to kind of reverse curl the bar. I have no doubt that i can get over 300lbs without having to continental clean it, but today wasn’t my day.

1019

You’ll get the 300 next time.
Merry Christmas and happy holidays!

1020

Today’s quote reminded me of what I was telling myself as I was doing crawls and burpee broad jumps on the sidewalk in the freezing rain…that insulation sure looks cozy.