I’ve never heard of the push the bar up like in a military press when ascending. I’ll give it a shot tonight and see how it goes, but I was wondering what this cue is supposed to do.
Kollak95: Thanks brother! I am going to try and pump out an article like that for a few of the major lifts so that my coaches can help cue people the same way I would at my gym when I am not there. I am really happy that the article helped you out!
Fletch1986: Hey man, I actually stole that one from a Q&A that Jim Wendler did. I am paraphrasing, but he said something like, “Best thing anyone ever told me.” and I wold totally agree. I helps immensely. I cannot tell you physiologically what changes, I have a feeling it has to do with the body’s synergy and could be all mental, but it is a game changer. I hope you find it helpful!
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“Be not afraid of greatness. Some are born great, some achieve greatness, and others have greatness thrust upon them.” --William Shakespeare
“I can’t go back to yesterday because I was a different person then.” --Lewis Carroll
TUESDAY, 12JANUARY2015 - Work For Today
Wave 3/Day 2
EVENTS & CONDITIONING
100 Foot Yoke Walk @ 750lbs
10 Pull-Ups
10 Strict Deficit Handstand Push-Ups
100 Foot Yoke Walk @ 750lbs
9 Pull-Ups
9 Strict Deficit Handstand Push-Ups
100 Foot Yoke Walk @ 750lbs
8 Pull-Ups
8 Strict Deficit Handstand Push-Ups
100 Foot Yoke Walk @ 750lbs
7 Pull-Ups
7 Strict Deficit Handstand Push-Ups
Continue to perform yoke walks and drop reps until you complete the ladder
NOTES:
- This was no joke considering how shot my hips and lower back are from last night’s squat workout…
- Heded to go see Matt Gary again on Thursday to work on tearing apart my deadlift. Hopefully it will get me on the road to the 700 I am looking for this year.
- Finished my 6th book out of 100 for 2015. Dermaphoria, Craig Clevenger. It was great.
I noticed less forward lean/tilt when using some of the squat ques you wrote about. I’m not sure if it was from squeezing the bar harder, trying to bend the bar, or trying to push my neck through the bar that did it, but something worked! I felt much more stable throughout the movement. I did struggle to squeeze the Glutes hard though. Too many new things at once I think so I’ll have to work on that as well as the other suggestions.
Definitely appreciate the suggestions though!
Alpha, Just finished reading “The Prestige” and I thought it was phenomenal. You may remember the movie that this book was the inspiration for (if you havent seen it, you should check it out as well if movies are you thing, Christopher Nolan did it), and I thought the two complemented each other very well. You might already have your list mapped out, but if theres room for a good fiction book, consider this one.
usmccds: That is great man! I am really glad it worked out for you. Just flex your flutes hard after you have walked the bar out and are getting set. As soon as you start to drop down it relaxes some. But flexing it hard before the drop will help start you with your spine in the most advantageous position and will prime your posterior chain for what it is about to go through.
Lonnie123: Thanks man, i have seen the movie and liked it a lot. i will definitely have to check out the book. Thank you so much for the suggestion!
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“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won’t feel insecure around you. We are all meant to shine, as children do. We were born to make manifest the glory of God that is within us. It’s not just in some of us; it’s in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.” --Marianne Williamson
WEDNESDAY, 13JANUARY2015 - Work For Today
Wave 3/Day 3
CONDITIONING - 10, 8, 6, 4, 2 Reps of
Inverted Rows
“Z” Presses @ 185lbs
Bodyweight Squats x3 (10 = 30 Squats, 8 = 24 Squats)
STRENGTH - 7 Rounds
Worked some double overhand 2" Axle cleans…Mae my way up to 285lbs. I was super setting this with Push-Presses out of the rack with a 2" Axle where I worked up to 335lbs.
EVENTS - 5 Rounds
50 Foot Tire Flip
50 Foot Farmer’s Walk (250lbs each hand)
50 Foot Burpee Broad Jump
NOTES:
- Am pretty happy with my strength stuff today. 335 OHP with an axle was tough but doable. It is amazing how much harder it is than with a barbell. It feels better on your wrists but the inch difference makes the bar groove out further in front of your face which is substantial to me around those weights.
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"Success is a very, very lonely road. Very few people are willing to make the sacrifices and take the pain to be successful. It’s an uphill battle and along that road, you’re not going to see too many friends. You’re going to see your shadow most often. You gotta trust in the heart of hearts - inside that what you’re doing, what you believe in is a worthy cause and a winnable fight. See, the thing is for many people - they’ve tried the same path that you’re on and they failed. As you walk this journey you’re going to see carcasses of people that walked this place. People that didn’t quite have it… And that should inspire you because you got further than that person and that person. But you?re not looking to get further than them, you’re looking to finish.
Success - many will love you for it. The majority will hate you. Because your success makes them feel insufficient in their current endeavor. Reminds them of how they could’ve done it but came up short and didn’t revisit it, where they went at it and failed and didn’t revisit it again. The difference between a winner and a loser - the failure is there every time, but the winner gets back up and does it again and again until it goes his way. So now you’re on that path all alone… but how do you know you’re on the right path? How do you know what you’re doing is the right way? If you’re wondering if you?re on the right path - look at the small things in life. When you wash your car and you’re washing for a good hour and you put the hose and everything away and come outside to look at the job you did and notice a spot you missed - what do you do? Do you grab the hose and pull it all out and finish the job right or do you say ‘nah that?s good enough?’ The thing about good enough is we don’t know about what good enough is. We don’t know until the nth hour, the final hour, when everything is on the line. That’s when we find out if that’s enough.
I promise you guys if you never say ‘good enough’, tomorrow you will always have enough. It’s the character of who you are - it’s not the title that makes you, it’s not the success that makes you. It’s the character that defines the success and defines the fame and it starts right there. Championships aren’t won in the theater of the arena. They are won in the thousands of hours of training and the 5 AM runs in the rain when everyone else is sleeping. That’s where it’s won. The heart of a champion is a light switch that’s always on - it doesn’t go on and off when someone’s watching - it’s constant. It’s how you look at something if your name is attached to it - that you do it right - every single time. Do the job right or don’t do it at all. That’s the same person who has his hand raised on the podium.
How you hold yourself in the small things in life build the character winning blocks of the things that we’re remembered for. They are one and one of the same. How you hold yourself and how you see yourself - what do you do when no one’s watching? If you do it then, I guarantee you - you’ll be doing it when everyone is watching." --Greg Plitt
THURSDAY, 15JANUARY2015 - Work For Today
Wave 3/Day 4
Worked up to a Single Deadlift @ 94% (617lbs).
154 x 2
264 x 2
374 x 2
462 x 2
518 x 1
562 x 1
595 x 1
595 x 1
617 x 1
Then Drop back to 75% (496lbs) and complete 8 Singles at that weight.
NOTES:
- We worked on trying to get a more neutral neck position, which I a really struggling with, but will continue to get better at.
- Also Cued bending the bar across my shins to try and engage my lats more. I am much stronger than a 660 pull (my current PR) but my technique is holding me back…That is why I am doing sessions like this.
- I also have a tendency to “bump” the bar outward with the shin of my supinated hand, which makes the pull substantially harder. We worked hard on stopping that. I am going to keep hitting the form work hard until my next strongman show on March 28th where there is a 1RM Conventional deadlift. I am hoping for at least a 675lb pull. Time will tell.
Maybe try deadlifting with a neck harness on. Don’t think it would be very comfortable while extended. Nice pulling all the same.
You ever hear this one
Hey Alpha I had a quick question. Do you still do the weighted vest work in the morning? I remember you doing it, Jim Wendler recommended awhile back doing it every morning, and was thinking of doing it myself. I am doing it because I enjoy it, to get me up and moving in the morning, and just for the challenge of daily monotonous work. I was wondering if you still do it, why, and what benefits you noticed.
Also I loved the squat article. I’ve been really working on my squat for the last few months and the article was/is a wonderful help.
Some of those were really nice looking deadlifts.
I find it really interesting how vastly different the cues are for performing deadlifts. I mean this at the top level, by the top lifters out there. More than anything, it seems related to individual differences between arm length, leg length, and torso length.
Between this session and the last one, it’s been very clear that Matt’s been focusing on getting your lats involved with both the “bend the bar” and “get your shoulders down” cues. And a lot of the top lifters seem to pull their lats down hard right as they’re about to pull the bar; it’s very clear on some of Ed Coan’s deadlift videos for instance.
On the other hand, you have people with shorter torsos like Richard Hawthorne. He coaches to just let the arms and shoulders hang off the spine, and to focus on core tightness instead of lat tightness. His take is that focusing on getting the lats tight keeps you from getting the core tight enough, and that there’s no need for the bar to be rubbing the shins on the way up.
Likewise, there’s one line of coaching where you focus on actually pulling the bar up and back, “hinging” at the hips, whereas another view is that you just keep your shoulders and feet in line, and “wedge” your hips in between the two.
It’s just really interesting to me how individual these lifts can be, and how using the right cues for your body type make a significant difference.
MattyG35: Nah man, I’ve never heard that, I like it though, thanks!
Roran: Thanks man, I am really glad the article helped you out some!
As far as rucking in the morning, I haven’t for about 3 weeks now. My job has changed up where I am all over the world again and when I am, I am leaving my house before the 4 O’clock hour. In reality, a lot of my workouts are taking place in the middle of the night, super, super early or in the evenings. (this is where owning your own gym really comes in handy!)
I miss the rucking and wish I was still doing it, but my gym isn’t the kind of place that a treadmill belongs and walking around with what looks like a bomb vest in the middle of the night doesn’t go over so well. I found that it had aided tremendously with my broken back problems and keeping me lean. It is like an 800 calorie burn everyday that i am not getting anymore. I would definitely recommend it to you if you make the time and means.
The only caveat i wold give is to buy a nice one. I got mine from weightiest.com or something like that and it is called a “V force” or something along those lines. I have tried cheaper ones in the past from sporting goods stores and they break quickly. The one I currently use has gone through 4 years of everyday use and is as good as the day I bought it. Hope that helps brother!
LoRez: Yea man, it is all about personal preference and where you built-in levers are. I have short arms so I am great at pressing and struggle with deadlifts. The hardest portion for me is off the floor and below mid shin. If I can clear those areas, I know I have the lift. I am trying afferent cues and attempting to build a process before I pull just like I do on the squat and bench. Once I can get it down then it will just be about me doing my job correctly, no matter the weight.
I wish there was a magical tricked that worked for everyone, but there just isn’t. If I ever stumble upon it, you will be the first to know!
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“People are always blaming their circumstances for what they are. I don’t believe in circumstances. The people who get on in this world are the people who get up and look for the circumstances they want, and if they can’t find them, make them.” --George Bernard Shaw
“Never doubt that a small group of thoughtful, committed, citizens can change the world. Indeed, it is the only thing that ever has.” --Margaret Mead
FRDAY, 15JANUARY2015 - Work For Today
Wave 3/Day 5
CONDITIONING - In Front of a Running Clock
3 Minutes KettleBell Swings (88l Kettlebell)
3 Minutes Sledgehammer Swings
2 Minutes KettleBell Swings
2 Minutes Sledgehammer Swings
1 Minutes KettleBell Swings
1 Minutes Sledgehammer Swings
STRENGTH - 7 Rounds
3 Squats @ 415lbs
10 Toes to bar
1 Minute Rest Between Rounds
EVENTS - 7 Rounds
50 Foot Yoke Walks:
2 Flat Bench Presses @ 405lbs
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“This is the true joy in life, the being used for a purpose recognized by yourself as a mighty one; the being thoroughly worn out before you are thrown on the scrap heap; the being a force of Nature instead of a feverish selfish little clod of ailments and grievances complaining that the world will not devote itself to making you happy.” --George Bernard Shaw
SUNDAY, 18JANUARY2015 - Work For Today
Wave 3/Day 6
CONDITIONING - As Many Rounds As Possible in 12 Minutes
20 Squats
20 Lunges
20 Jumping Lunges
20 Jumping Squats
STRENGTH - 7 Rounds
2 Front Squats @ 405lbs
3 Log Clean & Presses @ 235lbs
8 Barbell Landmines (Each Side)
EVENTS - 5 Rounds
12 Log or Axle Viper Presses @ 155lbs
10 Burpees
1 Minute rest between rounds
NOTES:
- Front squats went well and so did he log pressing.
Thanks for the reply! I’ve been rucking the past few mornings and so far really like it. It’s a great way to start the day.
HI Alpha I just finished reading your log today. I have lurking reading it almost everyday since I discovered it. You are truly an inspiration . Thank you so much for posting all your workouts. I look forward to keep reading it and also your website. Also I like to thank everybody that been posting also it has helped me greatly.
Roran: It absolutely is. I am going to have to figure out some way to work those back into my routine.
Balckiebluewings: Thanks man and welcome (officially) to the log. If you have any questions or anything, feel free to throw them out there!
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“Always dream and shoot higher than you know you can do. Don’t bother just to be better than your contemporaries or predecessors. Try to be better than yourself.” --William Faulkner
“Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you, too, can become great.” – Mark Twain
MONDAY, 19JANUARY2015 - Work For Today
Wave 3/Day 7
CONDITIONING - As Many Rounds As Possible in 15 Minutes
5 Stone to Shoulder - 240lbs stone
3 Squats @ 480lbs
STRENGTH
7 Sets of 2 Deadlifts @560lbs
2 Minutes Rest Between Rounds
EVENTS - 5 Rounds
Max Effort Farmer’s Handle holds. 300lbs in each hand
1 Minute rest between each drop.
NOTES:
- The squat / stone shouldering was really tough. It smoked me at least!
- Deadlifts went well. All reps were from a dead stop. it was more like 14 singles because I stood up and reset after each pull.
- Farmer’s holds went better than I expected. pretty happy with these…
Alpha - Now that you are almost done with 3 Waves of your new strength plan, how do you feel the results have been? Do you feel like the added focus on the lifts has helped you? What about how it has affected your conditioning and events work?
[quote]Alpha wrote:
I miss the rucking and wish I was still doing it, but my gym isn’t the kind of place that a treadmill belongs and walking around with what looks like a bomb vest in the middle of the night doesn’t go over so well.
[/quote]
I laughed when I read this part. Periodically my wife and I will walk in our neighborhood at night. It used to be just me rucking on these walks but more recently we bought my wife a vest as well. When it was just me, we pretended that I was the bodyguard. With both of us I am not sure what people think. Predominiately Asian/Indian neighborhood - so perhaps they chalk it up to more ‘crazy stuff white people do’.
On top of the black bulky vests, I also carry a radio on the shoulder in case the kids needs us. That really completes ‘tactical vest’ look. No cops called on us yet.
To combine topics: I highly recommend the Amber series by Roger Zelazny (first book: Nine Princes in Amber) if you have not read it. For those who have read it, I liken rucking to ‘walking the pattern’. It does not seem hard at first, but as you progress it gets progressively more difficult and a test of will.
The books are classic science fiction / fantasy. Protagonist is warrior, poet, etc… don’t want to say anything else as it might be a spoiler.
Cheers,
Needa
Alpha Dude! Great work man keep keepin’ at it but …300lb per hand for max time??? Really you crazy mofo!!! And I really liked the quote by Mark twain too true!
Ecchastang: Well man, I will know very shortly. I have planned 1 more wave, then a reload and then attempt to break some PR’s. I can honestly say that I think doing the movements more often has really helped me in the more technical areas such as squats and front squats. I am not sure if I am stronger in any of them yet because the high frequency definitely hasn’t allowed time where I am not really beat up to see if I have gained any pounds. I can say that my squat, front squat, bench and cleans have never felt better. I am still struggling with my deadlift right now, but hopefully that will change.
I miss doing more purely conditioning stuff at the beginning of the workouts and am looking forward to going back to that. And it really hasn’t changed my event training much at all.
All of that said, hopefully I will be setting some new PR’s in about 2 weeks time. Thanks for asking brother!
Captain Needa: That is a great story about the weight vest! Also, thank you very much for the book recommendation, I will have to pick up a copy in the near future!
Farmer Owen: Yea man, I have a Strongman show coming up in March where I need to deadlift a car then hold it for max time. Believe it or not, 300lbs each hand is fairly light when it comes to something like that. Cars are so freakin heavy, it blows my mind every time I deadlift one…It is a different feeling than anything else I can describe.
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“Make a radical change in your lifestyle and begin to boldly do things which you may previously never have thought of doing, or been too hesitant to attempt. So many people live within unhappy circumstances and yet will not take the initiative to change their situation because they are conditioned to a life of security, conformity, and conservation, all of which may appear to give one peace of mind, but in reality nothing is more damaging to the adventurous spirit within a man than a secure future. The very basic core of a man’s living spirit is his passion for adventure. The joy of life comes from our encounters with new experiences, and hence there is no greater joy than to have an endlessly changing horizon, for each day to have a new and different sun. If you want to get more out of life, you must lose your inclination for monotonous security and adopt a helter-skelter style of life that will at first appear to you to be crazy. But once you become accustomed to such a life you will see its full meaning and its incredible beauty.” --Jon Krakauer
TUESDAY 20JANUARY2015 - Work For Today
Wave 3/Day 8
CONDITIONING
10 - 15 Foot Rope Climbs
20 Handstand Push-Ups
Run 400 Meters Holding a 50lb Medicine Ball
8 - 15 Foot Rope Climbs
16 Handstand Push-Ups
Run 400 Meters Holding a 50lb Medicine Ball
6 - 15 Foot Rope Climbs
12 Handstand Push-Ups
Run 400 Meters Holding a 50lb Medicine Ball
4 - 15 Foot Rope Climbs
8 Handstand Push-Ups
Run 400 Meters Holding a 50lb Medicine Ball
2 - 15 Foot Rope Climbs
6 Handstand Push-Ups
Run 400 Meters Holding a 50lb Medicine Ball
Check it out, you’ll like it:
An Ode To Warriors
My father in youth put his life on the line, as his grandfather and his own brother’s son,
for the freedom of life I have known to be mine. My respect, and my heart you have won.
Not for the reasons the wars start and end, nor for lines which our warriors have died
but for service to country and liberty, my friend,the sacrifice, the courage implied.
I may not subscribe to, believe or agree, and I will voice my opinions without fear,
to the reasons for war but that’s not why I speak. It’s the defenders of freedom I revere.
Their honor, their bravery and devotion you see earns my highest esteem to the end.
From the heart of this man and others like me, Thank You All, for the rights you defend.
Just wanted to drop by and say that 3, then 2, then 1 minute of continuous swings the other day was a unique experience…I’ve never wanted to put something down so bad in my life