Hope you make it to the UFC, if that’s your goal, I’m sure you have it in you.
Also, with your diet, what kind of portion sizes are you consuming? Like looking at your meals, I’m left wondering how much you actually eat. You have close to or over 200 lbs of lean body mass, so that’s a lot to fuel.
No log here, he runs a Blogspot called Chaos and Pain. I won’t link it out of respect for the forums and logs here, but a quick search should have it at the top. As I said the early years contain much of his lifting philosophies which are real similar to yours, although he rarely travels out of the three rep range for his main lifts, often doing 10x3, 12x2 or 15x1 at 85-100% of his maxes. Then has “easy days” when he feel whipped out doing stuff like arms/calves/abs/neck etc…
What can i say Alpha, inspiring as always. Glad to hear everything is going well on the health front as well.
Doubleduce: Yea man, I feel the same way. People are always trying to tear you down if you are not doing things the same way they are…I really despise that kind of mindset.
MattyG35: Hahahah thanks man, I am not sure what my goals are with it right now. I guess right now I just like the challenge and having fun with it. As far as portion size…Huge! I eat a lot man! It is just mainly all clean food. Thanks for asking man!
Lonnie: Yea man, I searched him and started reading some of his stuff. I like some of the stuff he is writing, but it definitely does reek of angry doucheeness. But I get what he is trying to say. I like the program though! Thanks for the info brother.
Hercales_rocks: Hey man! Great to hear from you again! Thanks for stopping in brother!
========================================================================
“The worst thing I can be is the same as everybody else.” --Arnold Schwarzenegger
Thursday, 10APRIL2014 - Work For Today
INSERT:
Run 400 Meters
20 Pull-Ups
20 Squat Clean & Jerks
Run 400 Meters
15 Pull-Ups
15 Squat Clean & Jerks
Run 400 Meters
10 Pull-Ups
10 Squat Clean & Jerks
STRENGTH: Speed Work
Deadlifts with 315
4 Reps, 15 Rounds, 15 Seconds rest between rounds
Squats with 315
4 Reps, 15 Rounds, 15 Seconds rest between rounds
Bench with 250
4 Reps, 15 Rounds, 15 Seconds rest between rounds
Strict Military Press with 165
4 Reps, 15 Rounds, 15 Seconds rest between rounds
NOTES:
-Last day of real work before saturday…Now it is all about the weight cut. Guess we will see. My body feels good and hopefully today primed my CNS. Mentally I feel good.
**1 Hour of rucking with a 50lb vest and a 15% incline
** MMA Practice this afternoon
Training is looking great man. Can’t wait to see you smash it in strongman.
I may have missed it somewhere in the log, but I was wondering how you built up the volume and your work capacity over time? I have always had trouble doing intense metcon stuff before and after without having a negative impact on the strength work and just wondered if you built that up gradually or pushed through it until your body adapted?
I know when I did Alpha’s WA workouts, I had to adjust my loading from the fatigue induced by the met-con work.
Definitely got positive results from it, only reason I stopped is because with my course work from school, I got sick for like 2 months from insufficient recovery, eg sleep, I get like 6-7 hours pretty standard. That was awful, so I had to adjust things cuz being sick like that sucked and getting more sleep wasn’t in the picture. Sucks, but that’s life.
Highly recommend it though, and will resume in about 3 wks when term is over. I did scale some of the met-con down just because it was beyond my current capabilities.
/highjack
One thing too, is doing strength work while semi-fatigued did make me focus on my technique a lot, and kept me honest with my loading.
Best of luck on your Strongman comp Alpha I know you will mill it!
IronWarrior: Thanks brother, I am trying! Yea man, I actually went off with a rant about it on page 2 or 3. But basically, I just pushed through it. The Metcon stuff is never really heavy enough to tax my CNS or even really my muscles. I can remember it being pretty challenging at times at the beginning and sometimes I would spilt the metcon in half and do half before as my warm-up and the other half after as my finisher. If it is fatiguing your strength stuff a lot, than i would say do the strength portion first and the Metcon after. I mainly do it before because it completely warms my body up and I feel like it “wakes” up everything for the ensuing strength portion. A lot of times I will be really sore or tweeked somewhere when the metcon begins, but by the end, I am great and that helps me in the strength. I hope that helps you out brother!
MattyG35, I am glad to hear that it worked for you and I can’t wait to see what you will do with it when you get back on!
law8: Thanks man! Great tp hear from you…and man, I hope you are right!
=============================================================================
10APRIL2014 - Fuel From Yesterday
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
*****Rucking
Meal 2: Some pork, 1 Red bell pepper, 1 Flameout
******Workout From Yesterday
Meal 3: 2-3 Scoops of Metabolic Drive, 1 Flameout
Meal 4: Turkey, spinach, tomatoes, 1 Flameout
******MMA Practice
Meal 5: 2 Scoop Metabolic Drive, 1 Flameout
Meal 6: Can of tuna fish, spinach, 1 Flameout, 1 Orange
So…the comp was yesterday. Making weight was no problem and there ended up being 8 guys in my class.
Event 1 Was the atlas stones over a 48" bar. 1 Point for a 200lb Stone, 2 points for a 240lb stone. Another guy and myself tied for 1st with 10 reps over the bar with the 240lb stone. I was pretty stoked about that because it was only the second time I have ever touched stones in my life. My 10th rep was right at the bell and it looks like I was trying to slam dunk the stone over haha, I’ll load the vid later, I am headed to MMA practice as soon as I am done logging this.
Event 2 was the log clean and press. The log was a “real” log and was bigger in diameter than any of us competitors expected. There was no front rack position to put it in, so it was kind of like arnold pressing a 215lb log for reps. A few guys pulled a 1 or 0 on this, a few got around 5. I got 10 with a lot of dancing around under the log. Hahahah it was the heaviest 215 I’ve ever had to put above my head in my life! But I finished that event in 1st place.
Event 3 was the 2" Axle deadlift. I won this pretty convincingly with a 585lb lift. It flew up so I actually went for 615. All I had to do was lock out the very top, but it slipped out of my hands! I definitely had it, but without the rotation of a normal bar it just came out of my grip. I’ll Definitely get it next time! Vid to come. 1st place
Event 4 was a medley. a medley that I wish could be banned from all humanity forever…You had to carry a 160lb keg 50ft, sprint back tot he start, grab another keg, head down 50 ft …4x…then you grabbed farmer’s handles (205 each hand) and walk 150ft with them. I blew through the kegs super fast, but the pump in my legs made me walk extra funny which put more strain on my grip, so I had to put the handles down a few times in the course…Still did well enough to finish with a 2nd on this one.
Even 5 was a truck pull: I had the plan to stay low and drive my legs…then i started. and all of my plans went right out the window. It was pretty good considering that I have never done this before. I finished in 3rd just 1-2 seconds behind seconds place…I wish I had another shot at this one though…
Overall, I won 1st place and an invitation to nationals in October, so that was pretty amazing! My sponsor/friend from Dave’s Professional Services was really stoked and was a huge help yesterday. And everyone who showed up to support me was amazing! I literally couldn’t have done so well without any of them.
Like I said, I will get a bunch of vids up here sometime soon. But right now I am headed to MMA practice to try and loosen my body up…I am sore literally from my chin (When I kept smashing the log on it) to my feet…
Thanks to all of you guys who were thinking of me and gave me the encouragement . I really appreciate it!
Congrats Alpha. Where was the event held?
What a champ!
It seems like a lot of fun, maybe in a year or two we’ll see you on the world strongest men show hahaha
Well done matey. I was talking about strongman comps with a work colleague, the thing I like about the sport is the camaraderie and encouragement you get between competitors.
Thatta boy Alpha, knew you’d crush it!
Awesome .sounds like it was fun too!
Only second time doing the strongman events!? Alpha you’re crazy, well done!
Hey Alpha good to see you back on here. Perfect timing for me as my mother recently passed away and so I’ve not done much training for the last month, what with looking after her and then organising the funeral etc. I’m just writing my training plan to start tom and came on here for a quick browse round, so great to see your log is back.
Thanks for the kind words everyone! Here are the vids as promised!
Lift and eat: Man, it is great to hear from you but that is terrible about your mother. I am so sorry brother. If I can help you out in anyway, please let me know.
===========================================================
240lb stone for 10 reps in 60 sec
215lb log x10 reps in 75 seconds
585 2" Axle Deadlift
Truck pull
lol, you weren’t kidding about dancing under the log. Good job keeping control.
Should make a Benny Hill compilation
Alright! that looks awesome!
That really does look like a lot of fun and it seems that you dominated the comp easily!!
Where you took those dancing classes? Would you be my teacher? ;D
That’s great to see a new footage of yours, you should upload more of your daily workouts as well! I would love to watch your pullup and dips strength, it’s fucking amazing!!
As already said, it looks like a loot of fun.
You are to the nationals right? you’ll rock it! haha
it just seems to darn fun, I cant help it!!