Alpha's Work 3

Training Training Logs
141

the bird: I think my body has always preferred higher fat ratios rather than a higher carb intake…Probably just my genetics. I don’t really remember any real adverse effects when I really upped the fat intake and dropped the starchy carbs out.

These days if I eat lots of carbs my stomach is DESTROYED, I feel bloated, I am slower, my brain doesn’t seem to work as efficiently and the total body inflammation seems to affect the way my back feels. I honestly avoid them like the plague. ALL of my carbs come from vegetables, fruit and milk. I really think it is the way to go. I LOVE pasta and sandwiches and other types of carbs, but they just hurt my performance too much so the payoff isn’t worth the cost…I hope that helps man! Thanks for asking!

Wilson1: Thanks Brother!

=================================================================================
“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

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

3 Barbell Snatches 185lbs
6 Burpee Lateral Jumps
6 Heavybag Over the Shoulder
6 Sumo Deadlift High-Pulls 185lbs
6 Hand Reaching Pull-Ups
6 Heavybag Get-Ups

STRENGTH:
Front Squats: 275x5, 295x5, 315x5, 335x3, 365x3, 385x2, 405x1, 425x1
Barbell Bent Over Rows: 275x5, 295x5, 315x5, 335x5, 365x5, 385x4, 405x3, 405x3
Barbell Flat Bench: 275x5, 295x5, 315x5, 335x3, 365x3, 385x2, 405x1, 425x1
Good Mornings: 275x5, 295x5, 315x5, 335x3, 365x3, 385x2, 405x1, 425x1
Sprint 400 Meters

NOTES:

  • Didn’t go too too heavy on anything because of this weekend. I’m still sore from that strongman workout, just working different things I suppose…This week will be a lot of these kinds of workouts.

  • I saw 229 on the scale saturday…back up to 238 today…Not sure why. But I’ll make weight by this weekend.

**2 Mile Ruck @ 15% with a 50lb Vest forst thing in the morning
**20 More minutes of rucking (Same details) after the workout
** MMA Practice this afternoon

142

Alpha, do you train every other day? I seem to remember in your last log it was just “whenever I can, I do” … Seems like you follow a little more consistent life these days, yeah?

143

Lonnie: I actually train something every single day… But Yea man, I have gotten a few opportunities with my current job that allows me to have a much more consistent schedule. It may be changing again pretty soon, but for now my weeks almost ALWAYS look like this:

MONDAY - FRIDAY
AM: (First thing) Rucking on a 15% incline with a 50lb pack. Usually right around 2 miles or Heavybag Work
AM: (A little bit later) The METCON/Strength session I post on here every day
PM: MMA Practice, Jiu-Jitsu or Thai Boxing

SATURDAY:
AM: MMA Practice or Jiu-Jitsu
AM or PM: Some form work on Olympic lifts…This is always an option due to clients or whatnot

SUNDAY:
AM: MMA Practice or Jiu-Jitsu
AM or PM: Hill Sprints or other type of hard cardio

That is every single week man. I don’t really take any days off . I may back it off here and there depending on how my body feels, but a day doesn’t feel “right” until I have sweated profusely.

Hope that answers your question brother!

144

Nice schedule, I would love to be you… lol
By the way, I find strongman as the most interesting strength sport… Someday I’ll compete hopefully, now I should focus on getting bigger, stronger and faster.

145

It does, I really appreciate that Alpha, thanks for taking the time you do as always.

146

Regev: Hahaha thanks man, but it really isn’t too hard to do what I do…You just have to be more stupid than most! And If I were you, I would start getting involved in some sort of competition as soon as you can…You would be surprised how supportive and helpful people are when they know that you are just starting. They salute the fact that you had the balls to step out there more than how you perform. Most people live their entire (Adult) lives not knowing what it feels like to be alone out there in the arena.

Competition also will keep you focused and on track when you don’t want to be and you will find that gains come a lot easier when you know it will matter in the near future. I really hope you do it, brother.

Lonnie: as much as you help people on your log and other’s logs, I will answer anything you ask man! We need more guys around here like you!

=======================================================================
07APRIL2014 - Fuel From Today

Meal 1: 2-3 Scoops of Metabolic Drive, 1 Flameout, 2 servings of Superfood, 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 Steaks, 1 Avocado, 1 Flameout

Meal 3: 2-3 Scoops of Metabolic Drive, 1 Flameout

******Workout From Today
******More rucking

Meal 4: 2 Scoops Metabolic Drive, MCT oil, 1 Flameout

******MMA Practice

Meal 5: 7 Eggs, ham, cheese, onions, 1 Flameout, Milk

Meal 6: 2 Scoops Metabolic Drive, Milk, 1 Flameout, 2000 IU’s D3, Superfood

Still pretty heavy for weigh-ins on Saturday. Gonna contact the promoter and see what my weigh-in time options are…Sodium is high, water intake is REALLY high…I am peeing every 10 Minutes…It is going to be a long week. On Thursday/Friday (Once I start the distilled water) I should have a better idea of how much water weight I will need to cut for Saturday.

147

======================================================================================
“Do not go where the path may lead, go instead where there is no path and leave a trail.” -Ralph Waldo Emerson

Tuesday, 08APRIL2014 - Work For Today

INSERT:
In front of a clock set for 12 minutes
1 minute of double unders
1 minute of 70lb dumbbell snatches
2 minutes of double unders
2 minutes of 70lb dumbbell snatches
3 minutes of double unders
3 minutes of 70lb dumbbell snatches

STRENGTH: Giant Sets
Conventional Deadlifts: 315x5, 365x5, 405x5, 455x5, 495x5, 545x5, 495x5
Weighted Pull-Ups: 90x10, 115x10, 135x5, 135x5, 135x5, 135x5, 135x5
Push Presses: 205x10, 215x10, 225x10, 275x5, 275x5, 295x3, 275x3
Pull-Throughs: Stackx8, 8, 8, 8, 8, 8, 8,
Ring Dips: 30, 30, 30, 30, 20, 20, 20
:30 Second Static Hanging ?L? Sits: 1, 1, 1, 1, 1, 1, 1

NOTES:

  • Nothing too heavy today, just going through some motions before the comp. Deads felt heavy after the Insert portion, but push presses felt light…

Hope all id going well out there with you guys!

148

Hey Alpha, hate to get all personal, but how’s the brain situation?

149

God damn, I love that Emerson’s quote! I’m trying to live by it, just yesterday I won a poker game with friends, you really need to be lucky and cant really know anything… But that’s just a game, in order to imply that in real life you need to have some huge ass balls haha
About competing, for now my main focus is to build that base and aerobic for military, I don’t think there are here many strongman comp if any. Maybe I’ll try powerlifting once…
Thanks for the support brother, really appreciate that!

150

Also, have you had your first MMA fight already? any vids? how’d it go?

151

Regev: I’m glad you liked it man, and I hope you do a powerlifting comp or a race or something. It is just about getting out there and trying man!

MattyG35: Well, that can all be answered together man. I had a few fights years ago, and won them all. But then I got the job which put a stop to just about everything for a few years. During that time I found out about the brain tumor…Thought my days of getting hit in the head were over. Now on the flip side, it has remained pretty dormant and hasn’t grown much so I started getting cleared for fights again. I had one over a year ago and won, and fought again this past January which was another win. I actually won a submission of the night award, so I was pretty stoked about that. There are vids out there but none that don’t involve my name so I don’t really want to share those at this time…

In the near future, i have the strongman this weekend, a submission only tournament next month as well as another strongman, then either a fight or submission only tourny in June…Pretty busy for the next few months. Lots of weight fluctuations (205 for fighting and 230 for strongman) so my diet will be crazy, but my lifting doesn’t change much for whatever I am pursuing…

The workouts that I do, I actually write for a few websites. They are based for military, law enforcement, firemen, elite athletes…That sort of thing…In the preface for them I always post this: The blanks _______ are for a name of the program that I haven’t come up with yet. I had one, but apparently it is taken…Sigh…

===================================================================
__________ has been called many things by many people…Most of which have not been overly positive. Insults such as “Idiotic”, “Over training” and “Irresponsible” have been some of my favorites thus far. However, offenses such as these do not bother me. Why? Because these colorful monikers have been applied by NORMAL people…and NORMAL people will never have what it takes to do what a Warrior Athlete is asked to do every day.

You see, when I write the __________ programs I don?t have the “average” Person in mind. These sessions are designed to be a line in the sand; it separates those that CAN from those that should stay behind the people getting it done. An easy day for a Warrior Athlete will break a “normal” individual…but being who we are, we are charged with the massive responsibility of protecting these “average” people who are so quick to judge. Their worst day and biggest fears are our Tuesdays. Too many of them have forgotten what hard work really feels like and what the satisfaction of constant and never-ending improvement can do for a person.

The sessions are made to strengthen every fiber of your soul, physically, mentally, emotionally, and even spiritually. We are rebuilding something primal inside of each of us that a coddled, soft society has tried so desperately to breed out. Each and every day is a stretch. Completing these sessions hardens us to the cruel reality of what is asked of us on the blackest days of our collective existence. Days where if the strong do not rise, than all will fall…This is where we fit. This is what we were put on this earth to do.

What separates us is not our genetics, skill or knowledge; it is our drive. The drive I speak of is not an innate characteristic in any man. It needs to be fed, it needs to be nurtured, it needs to be tested. It is the drive that tells you to keep fighting when the entire world around you is screaming for you to stay down. It is the Drive that makes you keep pushing forward when every single solitary thought in your head is telling you to quit. It is the Drive that will bring innocent people around us home safely to their families at night. We are not building better bodies…We are building a better society.

We have no time or energy for people who quit when things get hard, who give in mentally before their bodies give out, and who only train to look good oiled up on a stage. We are a results and performance based team who strengthen each other, push each other to higher levels than we ever thought possible…and we will be there, running toward what everyone else is running away from when things go bad.

This is our calling.

This is who we are.

This is _________.

=======================================================================
08APRIL2014 - Fuel From Today

Meal 1: 2-3 Scoops of Metabolic Drive, 1 Flameout, 2 servings of Superfood, 3 tbs MCT oil, 1 tbs grass fed butter, coffee, 2000 IU’s of Vitamin D3

*****5 Rounds of Bag Work. 3 Minute Rounds/1 Minute Rest

Meal 2: 2-3 Scoops of Metabolic Drive, 1 Flameout

******Workout From Today

Meal 3: 2-3 Scoops of Metabolic Drive, 1 Flameout

Meal 4: Pork, Spinach, tomatoes, 1 Flameout

******MMA Practice

Meal 5: Grass Fed Meatballs, 1 Flameout, Milk

Meal 6: 2 Scoops Metabolic Drive, 1 Flameout, 2000 IU’s D3, Superfood

152

That’s sweet man, I’m glad to hear it’s staying dormant. Take more than brain a tumour to stop you!

153

I remember following WA awhile back, and here how you mentioned doing BJJ, and I just couldn’t imagine having to deal with the kind of strength you have, like trying to grapple. Not saying you don’t possess skills, but just looking at it from pure brute strength, and then add in the level of skill that you’ve developed, dangerous.

154

Sorry for prying so much, but are your fights considered amateur or professional? I saw you say that you’re sponsored.
Wondering if I might have seen you on UFC and didn’t realize it!

155

You ever heard of or read Chaos and Pain Alpha? He is a bit extreme in some of his writing, but his philosophy is generally in line with yours, as are his workouts. If not check it out and start at the beginning as the more recent stuff is more “Lifting Related” than talking about lifting in specific. He (Jamie Lewis) holds the world record at 181 so he backs it up as well.

You guys are my two biggest influences at the moment in terms of lifting; I’m really trying to build up to the kind of workloads you guys do.

156

Jamie Lewis is good people!

157

I don’t post much outside of the Combat section, but I’ve had the privilege of reading your past logs, and will be following this one. I have tremendous respect for the way you carry yourself, you’re a true gentleman. To give as freely and extensively of your advice and experience, when you’re as advanced an athlete as you are, is an example to us all. I also enjoy the way you write. The effort you have put into educating yourself is clear to see, and we all benefit from it. All the best.

158

The strongman stuff looked like a lot of fun, good luck on the competition!
Also, I enjoyed the rant above. Though I doubt you’re in any danger of it, don’t ever let those people convince you to stop what you’re doing. You inspire people like me to work a lot harder because I see people working so much harder than I used to think possible. Plus, living in a world with too many preconceived notions, limitations, and rules would not be worth living in.

159

[quote]Alpha wrote:
the bird: I think my body has always preferred higher fat ratios rather than a higher carb intake…Probably just my genetics. I don’t really remember any real adverse effects when I really upped the fat intake and dropped the starchy carbs out.

These days if I eat lots of carbs my stomach is DESTROYED, I feel bloated, I am slower, my brain doesn’t seem to work as efficiently and the total body inflammation seems to affect the way my back feels. I honestly avoid them like the plague. ALL of my carbs come from vegetables, fruit and milk. I really think it is the way to go. I LOVE pasta and sandwiches and other types of carbs, but they just hurt my performance too much so the payoff isn’t worth the cost…I hope that helps man! Thanks for asking!
______________________________________________________________________________[/quote]

Glad I’m not the only one. I get sick of people telling me I need carbs.

160

MattyG35: Nah man they are all Amateur at this point…No UFC for me at this point…I was about to go pro when I got the job and had to take a break. I am sure it won’t take long this time around though. And you would be really surprised at how little strength plays a part in fighting. It is all about technique and stamina. Thanks for the questions brother!

Lonnie: No I haven’t but you bet I will now! He has a log on here right? I’ll have to check it out. and that is a HUGE compliment you just gave me, that is amazing man! Thank you so much!

1000 Rippedbuff: yea? I’m definitely going to check out what this guy is doing.

Londonboxer: Man, that is some amazing stuff to say. Thank you so much for saying so and welcome to the log!

Redfive: You know me well enough by now to know that I will never stop. I just wasn’t born in a fashion where I let others dictate much of anything for me, much less how I choose to live. You can plan on me doing what I do until the day I check out!!

==================================================================
“The struggle alone pleases us, not the victory.” --Blaise Pascal

Wednesday, 09APRIL2014 - Work For Today

INSERT:
Deck of Cards Workout: Complete the corresponding number of reps with the number on the card. All Face Cards = 10 Reps, Aces = 11 Reps.

Hearts: Sprawl Heavybag Flips
Spades: Floor Presses with 225lbs
Diamonds: Pull-Ups
Clubs: Plyometric Medicine Ball Push-Ups
Joker 1: 8 Rounds Tabata Deficit Push-Ups
Joker 2: 8 Rounds Tabata Lateral Jumps

STRENGTH: Giant Sets
Squats: 315x10, 405x10, 455x5, 495x5
Single Arm Barbell Rows (Holding the fat part of the bar): 120x10es, 145x10es, 170x10es, 170x8es
Incline Dumbbell Bench Press: 100x20, 100x20, 100x20, 100x20
Knees to Elbows: 10, 10, 10, 10
Behind the Back Shrugs: 275x10, 365x10, 415x10, 415x10
__________________________________________________________________-
NOTES:
-Nothing too heavy or too hard…Just keeping everything “Awake”. Tomorrow will probably be a lot of speed stuff at 50%1RM and I think I may take Friday off before the competition…annnnndddd I’ll be dehydrating myself for the comp sat.

**2 Mile Ruck, 15% Incline with a 50lb vest first thing in the morning
**25 More minutes of Rucking (Same conditions as above) right before the Afternoons practice.
**Jiu-Jitsu practice this afternoon