Alpha's Work 3

Training Training Logs
1021

Regev: Thanks brother! You too!

Bjack: That is awesome man! I am glad to hear you are still getting at it, you are definitely missed over at the gym! And yea the insulation helped tremendously…Just wish it didn’t change the entire gym to off white!

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If one can stick to the training throughout the many long years, then will power is no longer a problem. It’s raining? That doesn’t matter. I am tired? That’s besides the point. It’s simply that I just have to." --Emil Zatopek

FRIDAY, 26DECEMBER2014 - Work For Today

SPEED
At the top of Every minute for 12 Minutes Complete 2 Squats @ 385lbs

STRENGTH
9 Sets of 2 Paused Bench Presses @ 385lbs
6 Sets of 4 Deadlifts @ 475lbs
10 Glute Ham Raises Between Rounds

EVENTS - 6 Rounds of Stone Loads over a 54" Bar
As Many Reps as Possible in 1:00 Minute (used a 232lb stone for all of these)
1:00 Minute Rest Between Rounds

NOTES:

  • Doing the same movements many times a week is definitely a challenge on my body as I have never done this before. But I have high hopes that it will help me improve in the long run.
  • A couple of the guys from the gym pitched in and bought me a Texas Deadlift bar for Christmas! It is great, I used it on my reps today and it felt awesome, the knurling is definitely aggressive though. I can’t wait to see what it feels like when I put some real weight on it!
  • Bench felt ok. Elbows are a little beat up from all of the squatting but i got all of the reps done and all were paused and none were challenging.
  • Stones felt great today. We don’t really use tacky that often because of the nuisance of getting the stuff off afterwards and I was able to load the 300lb stone a couple of times without it. I can’t wait to see how heavy I can go once I add it back in. Unfortunately right now 300 is the heaviest stow we have and it is 18 and 3/4 inch diameter, so with no tacky it is no joke. I think i am going to buy a 19" mold to make some heavier ones.
1022

Happy holidays and wishing you an awesome year of training and life next year Alpha!

1023

Sutebun: Thanks so much brother! I wish you all the same!

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“True freedom is impossible without a mind made free by discipline.” --Mortimer J. Adler

“Self-control is the chief element in self-respect, and self-respect is the chief element in courage.” --Thucydides

SATURDAY, 27DECEMBER2014 - Work For Today

CONDITIONING
Complete 40 reps in less than 10 Minutes
1 Rep = 1 Push-Up, 1 Burpee, 1 Jumping Jack, 1 Sit-Up, 1 Squat, 1 Second Handstand Hold

Then 10 Rounds, Adding Weight Every Round
2 - 15 Foot Rope Climbs
50 Foot Prowler Push
50 Foot Reverse Sled Drag High Pulls

1024

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"Fear is good. Like self-doubt, fear is an indicator. Fear tells us what we have to do.

Remember our rule of thumb: The more scared we are of a work or calling, the more sure we can be that we have to do it.

Resistance is experienced as fear; the degree of fear equates to the strength of Resistance. Therefore the more fear we feel about a specific enterprise, the more certain we can be that that enterprise is important to us and to the growth of our soul. That’s why we feel so much Resistance. If it meant nothing to us, there’d be no Resistance." --Steven Pressfield

SUNDAY, 28DECEMBER2014 - Work For Today

CONDITIONING - 4 Rounds, As Fast As Possible
6 Power Cleans @ 225lbs
6 Burpee Lateral Jumps Over the Bar
50 Double Unders

STRENGTH - 30 Minute Time Cap
9 Sets of 2 Front Squats @ 385lbs
6 Sets of 4 Log Clean & Presses Presses @ 225lbs
30 Hollow Rocks Between Sets

EVENTS - 5 Rounds, Adding Weight Every Round
100 Foot Farmer’s Walk
50 Foot Burpee Broad Jumps
50 Foot Keg Duck Walk
50 Foot Keg Carry

NOTES:

  • Front squats felt pretty heavy today but all went well.
  • Log felt easy, I think i need to reset my PR so i can go heavier on these working sets
1025

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“Nothing fires the warrior’s heart more with courage than to find himself and his comrades at the point of annihilation, at the brink of being routed and overrun, and then to dredge not merely from one’s own guts but from one’s discipline and training the presence of mind not to panic, not to yield to the possession of despair, but instead to complete those homely acts of order which Dienekes had ever declared the supreme accomplishment of the warrior: to perform the commonplace under far-from-commonplace conditions.” --Steven Pressfield

MONDAY, 29DECEMBER2014 - Work For Today

CONDITIONING
3:00 Minute Work / 1:00 Minute Rest for 3 Rounds
5 Burpee Pull-Ups
10 Clapping Push-Ups
20 Kettlebell Swings
100 Foot PVC Overhead Lunge

STRENGTH - 30 Minute Time Cap
9 Sets of 2 Deadlifts @ 530lbs (All Reps Dead Stop)
6 Sets of 4 Squats @ 450lbs
8 Medicine Ball Russian Twists (Each Side) Between Sets -50lb Ball

EVENTS
:20 Seconds Work / :10 Seconds Rest for 6:00 Minutes
Sledge Hammer Swings

1026

nvm

1027

Redkrbu: Well Man, I am not really sure what part you want the help with…I didn’t even start lifting until I was like 15 and I sure didn’t have a 300lb squat!

What is your lifting history? diet history? what program are you currently running? what are your goals? Why are you finding it hard to find inspiration and motivation? Are you trying to focus on any specific sport, or powerlifting or strongman or what?

I am sure that not EVERY single person you are getting info from is wrong, you just may be trying to do too many different things at once. Said thing could be going wrong with the diet.

Getting a 400lb squat and still being quick without steroids is not that hard to do at all. That one I can tell you is a lie.

A lot of the questions you are asking could probably be answered by reading through my log or my website. But if you as more specific questions and answer my questions above, I’d be more than happy to answer the best I can

1028

privaate

1029

Hey man I was wondering if you could shed some light on something that doesn’t pertain to your actual training regiment at the moment. In your pasts logs and earlier posts you mentioned you did some kind of mma training. in your opinion what’s the best fight style to learn?

1030

Redkrbu: Ok man, first thing, you need to stop calling yourself an average joe with a weak will…That is going to do nothing to help you at all. Will is not something innate in anyone, it is built over time, just like your muscles. You need to test it, push it, recover and then test it further next time. But if you start out of the gait saying you are weak and a quitter than that is all you are ever going to be. It is a rare occurrence that you will find a very strong person with a weak will.

As far as online trainers saying that there is one way to get results and that they have the secret…That is complete bullshit. Here is the real secret…EVERYTHING works as long as you choose to partake in it religiously and give everything you have every session. Since you only have access to a gym 3x a week, i would say you should run Wendler’s 5/3/1. It is a very basic program that will help you continue to progress for a very long time at your level. And if you have any questions about it, you can literally read on this site from now until 2040 for clarification. Every question that CAN be asked about it HAS been asked and I think you could see some great results if you just button down, CREATE the will power and stick to it for 6 months.

But honestly, like I stated above, if you just do ANYTHING 3 days a week, every week for a year (no missed sessions) and just add a few pounds to your squat, bench and deadlift every week, you will see amazing results.

I think you are wrong about what you said about your spirit gaining strength AFTER your body is inline. I think if your head is not right then you will never be able to push hard enough to get your body where you want it to be. For now, just get all of your focus into your workouts. Even if everything see in your life is out of control, use your workouts as your sanctuary. That is one hour a day where you can start to take absolute control over your life, choices and emotions. You say you want to change the world…Well, it starts by controlling yourself one rep, one workout and one choice at a time. Start there.

Choose to never miss a workout. Choose to give 100% focus to every rep and set while you are there and choose to go heavier every week than your body and mind want you to. This is how you start to build your will and body at the same time. The rest will start to follow.

I hope that helps point you in the right direction, brother.

gvaldes: Without a doubt, brazilian jiu-jitsu. EVERY single fight in the world (unless it ends in a very fast knockout or both opponents choose to remain standing) goes to the ground. If you are on the ground with someone who knows even a little bit of what they are doing, it is like being in a baby pool with a shark. I don’t know about you, but in that instance, I’d rather be the shark.

It is not only battle tested and proven but is also called “the gentle art” for a reason. If you are training with good people, injuries are very rare and it is like playing chess with your body. It has great carryover to overall body strength, balance and coordination.

I could go on wight his for a while man, but trust me, if you want a real world, practical martial art, BJJ is the way to go. If you are more into stand up, muy thai or boxing are both good, just know that if you are fighting someone who wants to take you down and you don’t know how to defend it and they get you down, you are in for a world of hurt.

I hope that helps man! Good luck!

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“The question isn’t who is going to let me; it’s who is going to stop me.” --Ayn Rand

TUESDAY, 30DECEMBER2014 - Work For Today

12 Rounds, Adding Weight Every Round
50 Foot Zercher Carry Yoke Walk
5 Barbell Snatches
50 Foot Barbell Waiter’s Walk
5 Barbell Snatches
Rest 1 Minute

1031

thank you. this is my new workout program for six months. I just hope I dont gain too much mass/weight considering I don’t want to be slow. Question, I am taking a lean mass shake before(morning, I workout at 2:00 pm) and after every workout. Is it counterproductive?

1032

Hey Alpha!! Just wanted to wish you a happy new year!
I should comment more than I do, but I’ve been following along and still loving the log. Thanks for taking the time to post all of this and answer people’s questions.
I used to believe that I couldn’t get strong, that only steroids got you strong, that you couldn’t be strong and conditioned etc. etc. This log has completely changed my attitude and willpower and as a result I’ve gotten much stronger and in better shape than I ever thought I would be. And now enjoy it all more also! You’ve really helped me out with these logs and I’m sure I’m not the only one.

Again, Happy New Year! and If you decide to start another log after this one, I will gladly continue following.

1033

Redkrbu: That sounds good man. And don’t worry about gaining too much mass in 6 months. Mass itself doesn’t slow you down unless you stop working your agility, flexibility and skill work.

Why do you think the shake would be counter productive? If it helps you get your protein intake up, I can only see it as a positive.

Roran: Man, thank you so much for the kind words! I love to hear things like that! Happy New Year to you! Work hard to make this one your best one yet.

And don’t worry, i am definitely going to start up another log after this one…I am not sure how many posts one thread can hold, but I know this one has to be getting close. Thanks again for the kind words, man and I am ecstatic that you are doing so well! Keep it up.

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"We cannot expect to touch excellence if ‘going through the motions’ is the norm of our lives. On the other hand, if deep, fluid presence becomes second nature, then life, art and learning take on a richness that will continually surprise and delight. Those who excel are those who maximize each moment’s creative potential - for these masters of living, presence in the day to day learning process is akin to that purity of focus others dream of achieving in rare climatic moments when everything is on the line.

The secret is that everything is always on the line. The more present we are at practice, the more present we will be in competition, in the boardroom, at the exam, the operating table, the big stage. If we have any hope of attaining excellence, let alone of showing what we’ve got under pressure, we have to be prepared by a lifestyle of reinforcement. Presence must be like breathing." – Josh Waitzkin

THURSDAY, 01JANUARY2015 - Work For Today
Wave 1/Day 11

CONDITIONING
At The Top of Every Minute for 12 Minutes, Complete:
3 Burpees
3 Front Squats @ 300lbs

STRENGTH
9 Sets of 2 Log Overhead Presses @ 255lbs
6 Sets of 4 Power Cleans @ 260lbs
8 Barbell Full Contact Twists (Each Side) Between sets

Then I worked up to a 285lb Strict Axle Overhead Press (PR and Vid Below)

Then worked up to a 295 log Clean & Press just to feel the weight.

EVENTS
Tabata (:20 Seconds Work/:10 Seconds Rest for 4:00 Minutes) - Stone Shouldering
1:00 Minute Rest
Tabata (:20 Seconds Work/:10 Seconds Rest for 4:00 Minutes) - Double Unders
1:00 Minute Rest
Tabata (:20 Seconds Work/:10 Seconds Rest for 4:00 Minutes) - Stone Shouldering
1:00 Minute Rest
Tabata (:20 Seconds Work/:10 Seconds Rest for 4:00 Minutes) - Double Unders

NOTES:

  • Everything felt ok tonight. I recently started a new position at work were I am traveling constantly, so I am happy to hit that PR on so little sleep.

  • The axle 285 strict press PR felt pretty good. The bar actually got a little bit too far behind me, that is why you see me take a couple of steps back after lockout to keep it under control. Here is the vid:
    https://www.youtube.com/watch?v=9AYHNjOZuqc&feature=youtu.be

  • I was happy to hit the heavy Log Clean & Press afterward just to see how the weight felt. It was a tough rep but it went.

  • Conditioning was tough tonight.

  • Events were not much fun either.

1034

Great press, really smooth.
A couple days ago I thought I read a post of you about finishing the log and when I got back home it was gone.
Have you erased the post or I was just super tired? lol
By the way, I’m dealing at this moment with a bit stress fracture… any tips and suggestions? I’m cutting back with the running and rucking and am upping the swimming and bicycling to take some stress off the feet.
I’m missing the heavy deads and squats :frowning:
Happy New Year!

1035

regev: Thanks brother! Nah man, I haven’t edited any of my posts in here. Another poster above had written some stuff and then edited/deleted it…but there was nothing about me ending the log in it.

I have mentioned that this thread is just about filled up and will be locked by T-Nation soon, but I am just going to start a new log, so no change there.

A stress fracture is a setback man. Just means that you may have been doing too much pounding. Maybe after it heals, perform more of your running on dirt or gravel trails or a rubberized track rather than the road. Your body should be able to take much more abuse with a little bit softer surface below you. I hope you heal up fast brother! Happy New Year!

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“What you’re supposed to do when you don’t like a thing is change it. If you can’t change it, change the way you think about it. Don’t complain.” --Maya Angelou

“The fear of death follows from the fear of life. A man who lives fully is prepared to die at any time.” --Mark Twain

FRIDAY, 02JANUARY2015 - Work for Today
Wave 2/Day 1

CONDITIONING/SPEED - Deadlift Weights should be @ 410lbs
Minute 1: 2 Deadlifts
Minute 2: 4 Deadlifts
Minute 3: 6 Deadlifts
Minute 4: 8 Deadlifts
Minute 5: 10 Deadlifts

STRENGTH - 7 Rounds, 30 Minute Time Cap
2 Squats @ 525lbs
4 Flat Bench Presses @ 345lbs
1:00 Weighted Plank

EVENTS - Carry/Sled Drag Medley - 5 Rounds
90lb 50 Foot Plate Carry (Load Plates onto the sled)
50 Foot Sprint back to the starting line
90lb 50 Foot Plate Carry (Load Plates onto the sled)
50 Foot Sprint back to the starting line
90lb 50 Foot Plate Carry (Load Plates onto the sled)
50 Foot Sprint back to the starting line
90lb 50 Foot Plate Carry (Load Plates onto the sled)
50 Foot Sprint back to the starting line
Now that the Sled is loaded, complete a 50 Foot reverse Sled Drag

1036

First I wanted I say thanks for the response! I just signed up for a bjj class, we’ll see how badly I get my ass beat. Haha
Secondly, I know you’ve juggled strength training and mma before so this question seems appropriate to ask you. After some heavy and higher rep deadlifts my lower back is pretty taxed for some days that follow my workout. Usually it’s not a problem but when I begin bjj I feel like it will take a toll on my performance. Should I scale down on volume or allow my body to adapt to the added stress?

1037

[quote]gvaldes wrote:
First I wanted I say thanks for the response! I just signed up for a bjj class, we’ll see how badly I get my ass beat. Haha
Secondly, I know you’ve juggled strength training and mma before so this question seems appropriate to ask you. After some heavy and higher rep deadlifts my lower back is pretty taxed for some days that follow my workout. Usually it’s not a problem but when I begin bjj I feel like it will take a toll on my performance. Should I scale down on volume or allow my body to adapt to the added stress? [/quote]

I’m not Alpha but in the past I really don’t remember him deadlifting past 5 reps heavy, maybe about 50% for the conditioning insert and extract but that’s about it. Read his second log.
By the way, your body will adapt to any kind of training and you’ll have less DOMS.

1038

gvaldes: Yea man, regev has it just about right. I rarely deadlift above 5-8 Reps. Any more than that and I feel like I have a better chance of hurting myself then I do getting stronger. At first, just like everything, it will be a little bit rough, but honestly BJJ helps loosen my back up because you are constantly moving your hips and dealing with different ranges of motion and compression. I would jump right in and see how it goes. You can always scale back if needed, but you will never know that limit until you find it. I hope that helps out some, brother!

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“We should all start to live before we get too old. Fear is stupid. So are regrets.” --Marilyn Monroe

SATURDAY, 03JANUARY2015 - Work For Today

CONDITIONING - As Many Rounds As Possible in 35 Minutes
1 - 15 Foot Rope Climb
3 Ring Dips
5 Kettlebell Swings

2 - 15 Foot Rope Climbs
6 Ring Dips
10 Kettlebell Swings

3 - 15 Foot Rope Climb
9 Ring Dips
15 Kettlebell Swings

4 - 15 Foot Rope Climbs
12 Ring Dips
20 Kettlebell Swings

4 - 15 Foot Rope Climb
15 Ring Dips
25 Kettlebell Swings

Continue adding reps in this pattern until you run out of time.

1039

Hey alpha just a question on how you look at programming your workouts.Do you cycle your conditioning/strength movements by feel (I.e shoulder hurts so lay off pressing movements in insert & extract etc) or do you have a set rotation of movements you follow? I’ve been doing a puppy version of your style workouts for a while now and I base my metcon and then strength movements of the day on what isn’t tweaked. But I’m wondering if this lack of planning ahead in advance will hinder me.

1040

law8: Well man, believe it or not there IS a method to the madness! For instance right now I am trying out a bastardized version of DUP but I’m running more exercises then just the squat, bench and deadlfts. I added front squats, Overhead Presses and cleans to the mix.

I have a full layout of the next 2 months of training and how it is built over on the articles section of my site to give you an idea of how I am laying out the strength portion of the workouts. You can check it out here: ************************* As far as the conditioning areas are concerned, I will try to give a quick explanation.

On any given day, one of those exercises is up for a light session or speed session. Weights usually vary between 50-65% of the 1RM. So whatever exercise is up for that percentage is what I will base the conditioning around.

I don’t usually take time away from things if they feel kind of tweaked, often I will just lighten up the load and try to run with it. I do think you should listen to your body, though. If you are really beat up, I would just try to get the minimum amount of work done and call it a day. But again, that is only when you are REALLY beat up. If I steered away from the work every time something hurt on me, I would never do anything!

After I have my main exercise that the conditioning will be built around, I just add whatever else compliments the exercise or something that will help prime my system for the real strength work. If my day is set for low intensity cleans (60%), high intensity OHP (80%) and medium intensity front squats (70%) my conditioning would be built around the cleans. I?m look for between 20-30 total reps for that exercise at that percentage, so I would probably write something like:

5 Rounds
5 Power Cleans @ 60% of 1RM (my low intensity exercise for the day)
7 Pull-Ups (Compliments the OHP and warms-up the shoulder girdle)
10 Goblet Squats (to start priming my hips and legs for the heavier front squats)
10 Burpees (This acts as the finisher of each round to make sure my chest is heaving)

Other than that, I will lean toward hitting movements that I typically don’t hit any other time (Such As TGU’s or Rope Climbs) or I will take a Strongman Event, shorten the time between sets, lighten the load and run it like cardio.

I hope that answers your question, brother!

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“I wish it need not have happened in my time,” said Frodo.
“So do I,” said Gandalf, “and so do all who live to see such times. But that is not for them to decide. All we have to decide is what to do with the time that is given us.” --J.R.R. Tolkien

“Promise me you’ll always remember: You’re braver than you believe, and stronger than you seem, and smarter than you think.” --A.A. Milne

SUNDAY, 04JANUARY2015 - Work For Today
Wave 2/Day 3

CONDITIONING
:20 Seconds Work/:10 Seconds Rest for 8 Minutes
“Z” Presses with 115lbs

STRENGTH - 7 Rounds
4 Front Squats @ 345lbs
2 Power Cleans @ 335lbs
8 Windshield Wipers (Each Side)

NOTES:

  • Nothing like high rep “Z” Presses to remind you of just how mortal you really are…
  • Had to catch a flight so I didn’t have time to hit yoke walks, I will make them up when I get back in town.