Alpha's Work II

Training Training Logs
201

htargett: You win the prize my friend! And yea, I am really not sure how long it will be around, so if anyone wants anything off of it, now is the time to cut and paste!

Enjoy the Pain: yea it is a little weird to navigate, I have to go through the whole thing backwards…but backwards is better than nothing!

================================================================

“A creative man is motivated by the desire to achieve, not by the desire to beat others.”

-Ayn Rand

===============================================================

So i did not have a whole lot of time today…I had a lot o things i needed to take care of and today is the only day this week i am off work so i had limited time to get done what i needed to get done in the gym today…by the time I got there I had just under an hour so i threw a whole lot of hard exercises together and started.

i did sets of different things as i felt that section of my body was ready for them, and to be honest It destroyed me! My gym was almost completely empty being so close to closing on a Sunday night and so i was running around like crazy doing all of the following in random orders never really resting at all for an hour…It was like a melting pot of a giant set that about made me have a stroke…

  1. Deads: 405/5, 455/5, 495/3, 545/3, 615/1 (New PR and a vid below), 565/2, 545/2, 500/5
  2. Standing Cable Abs: 8 Sets of 8 Reps with the entire stack
  3. BB Incline Bench: 225/5, 275/5, 315/3, 335/3, 365/1, 315/3, 315/3, 315/3
  4. DB Swings: 90/8, 90/8, 90/8, 90/8
  5. Kneeling Cable Abs: 8 Sets of 8 Reps with entire stack
  6. DB Rows: 100/8, 100/8, 100/8, 100/8 (8 Each arm of course)
  7. BB Shrugs: 455/8, 475/6, 475/6, 475/6
  8. DB Incline Bench: 100/10, 110/10, 120/10

Fall over almost dead…

Here is the vid of the 615x1 Deadlift…i think i may have left my spleen on the floor and the rep may have taken more than 23.678 seconds to complete, but it got there and is a new PR! So I am stoked!

Notes:

-Deads: i was stoked about this workout on a whole…the 615 was VERY heavy but i am glad that it was caught on vid and was able to get up with it…615 ain’t too bad…still looking for that 650 by may 26th though

-BB Inc: My benching is so weak and I am not sure why!?! Hopefully it just continues to climb and I can set a new PR by the end of all of this…365 felt like a gosh darn truck…

-DB Rows: Just went light on these with good squeezes so i could focus on my rhomboids doing the work..

-DB Swings, just trying to get some accessory work in for deads…I want that 650

-DB inc: Because my Inc sucks so bad right now, i figure do more and maybe it will come up…I don’t know…

Overall:

It was a GREAT workout…sometimes forcing yourself to do things you are not used to doing totally re-focuses you…

I was having fun and of course setting a PR is always a good thing! 6 Plates, a 10 and a 5 on each side does not leave much room left at all on the bar!

Thanks for reading!

202

[quote]Alpha wrote:
htargett: You win the prize my friend! And yea, I am really not sure how long it will be around, so if anyone wants anything off of it, now is the time to cut and paste!

Enjoy the Pain: yea it is a little weird to navigate, I have to go through the whole thing backwards…but backwards is better than nothing!

================================================================

“A creative man is motivated by the desire to achieve, not by the desire to beat others.”

-Ayn Rand

===============================================================

So i did not have a whole lot of time today…I had a lot o things i needed to take care of and today is the only day this week i am off work so i had limited time to get done what i needed to get done in the gym today…by the time I got there I had just under an hour so i threw a whole lot of hard exercises together and started.

i did sets of different things as i felt that section of my body was ready for them, and to be honest It destroyed me! My gym was almost completely empty being so close to closing on a Sunday night and so i was running around like crazy doing all of the following in random orders never really resting at all for an hour…It was like a melting pot of a giant set that about made me have a stroke…

  1. Deads: 405/5, 455/5, 495/3, 545/3, 615/1 (New PR and a vid below), 565/2, 545/2, 500/5
  2. Standing Cable Abs: 8 Sets of 8 Reps with the entire stack
  3. BB Incline Bench: 225/5, 275/5, 315/3, 335/3, 365/1, 315/3, 315/3, 315/3
  4. DB Swings: 90/8, 90/8, 90/8, 90/8
  5. Kneeling Cable Abs: 8 Sets of 8 Reps with entire stack
  6. DB Rows: 100/8, 100/8, 100/8, 100/8 (8 Each arm of course)
  7. BB Shrugs: 455/8, 475/6, 475/6, 475/6
  8. DB Incline Bench: 100/10, 110/10, 120/10

Fall over almost dead…

Here is the vid of the 615x1 Deadlift…i think i may have left my spleen on the floor and the rep may have taken more than 23.678 seconds to complete, but it got there and is a new PR! So I am stoked!

Notes:

-Deads: i was stoked about this workout on a whole…the 615 was VERY heavy but i am glad that it was caught on vid and was able to get up with it…615 ain’t too bad…still looking for that 650 by may 26th though

-BB Inc: My benching is so weak and I am not sure why!?! Hopefully it just continues to climb and I can set a new PR by the end of all of this…365 felt like a gosh darn truck…

-DB Rows: Just went light on these with good squeezes so i could focus on my rhomboids doing the work..

-DB Swings, just trying to get some accessory work in for deads…I want that 650

-DB inc: Because my Inc sucks so bad right now, i figure do more and maybe it will come up…I don’t know…

Overall:

It was a GREAT workout…sometimes forcing yourself to do things you are not used to doing totally re-focuses you…

I was having fun and of course setting a PR is always a good thing! 5 Plates, a 10 and a 5 on each side does not leave much room left at all on the bar!

Thanks for reading!
[/quote]

Awesome work on the deadlift!!
Why do you want to get to 650 by May 26th?
Wanna race haha!?

203

i have to say it took me almost a week to read through this log of yours, i read every word of it, and now i finally caught up

all i can say is that your log is very inspirational to any one who reads it, and i love your rants and those “quotes of the day” . . . . . matter of fact that is what got me to actually stop and read, and then i discovered your work ethic which further made me read every word from page 1 up to now

i hope you reach your goals and good luck with everything
as i always say
“everything happens for a reason, we are all part of a bigger picture”

204

Congrats on the deadlift PR!!!

I may try your hybrid stance as I have kind stalled with conventional and never really felt a great groove for conventional or full sumo.

205

Hi bro, really nice to have you back on the site. I just kicked myself on the ass for a good reason (after way too long time), did some sort of workout (compared to yours), post it and went to see if it was posted alright and then I saw your log already on page 9. Screened it and was very impressed (lot of reading once I get home). Very motivational as usual, so thank you for that already.

I see you have changed your training a bit. I’ll be certainly copying some of it (complexes and the metcon stuff).

206

Had a good read of this over the weekend, shame I missed the 1st volume. Inspired me to get off my lazy ass and to do some complexes!

Nice deadlifting

207

[quote]Alpha wrote:
htargett: You win the prize my friend! And yea, I am really not sure how long it will be around, so if anyone wants anything off of it, now is the time to cut and paste!

Enjoy the Pain: yea it is a little weird to navigate, I have to go through the whole thing backwards…but backwards is better than nothing!

================================================================

“A creative man is motivated by the desire to achieve, not by the desire to beat others.”

-Ayn Rand

===============================================================

So i did not have a whole lot of time today…I had a lot o things i needed to take care of and today is the only day this week i am off work so i had limited time to get done what i needed to get done in the gym today…by the time I got there I had just under an hour so i threw a whole lot of hard exercises together and started.

i did sets of different things as i felt that section of my body was ready for them, and to be honest It destroyed me! My gym was almost completely empty being so close to closing on a Sunday night and so i was running around like crazy doing all of the following in random orders never really resting at all for an hour…It was like a melting pot of a giant set that about made me have a stroke…

  1. Deads: 405/5, 455/5, 495/3, 545/3, 615/1 (New PR and a vid below), 565/2, 545/2, 500/5
  2. Standing Cable Abs: 8 Sets of 8 Reps with the entire stack
  3. BB Incline Bench: 225/5, 275/5, 315/3, 335/3, 365/1, 315/3, 315/3, 315/3
  4. DB Swings: 90/8, 90/8, 90/8, 90/8
  5. Kneeling Cable Abs: 8 Sets of 8 Reps with entire stack
  6. DB Rows: 100/8, 100/8, 100/8, 100/8 (8 Each arm of course)
  7. BB Shrugs: 455/8, 475/6, 475/6, 475/6
  8. DB Incline Bench: 100/10, 110/10, 120/10

Fall over almost dead…

Here is the vid of the 615x1 Deadlift…i think i may have left my spleen on the floor and the rep may have taken more than 23.678 seconds to complete, but it got there and is a new PR! So I am stoked!

Notes:

-Deads: i was stoked about this workout on a whole…the 615 was VERY heavy but i am glad that it was caught on vid and was able to get up with it…615 ain’t too bad…still looking for that 650 by may 26th though

-BB Inc: My benching is so weak and I am not sure why!?! Hopefully it just continues to climb and I can set a new PR by the end of all of this…365 felt like a gosh darn truck…

-DB Rows: Just went light on these with good squeezes so i could focus on my rhomboids doing the work..

-DB Swings, just trying to get some accessory work in for deads…I want that 650

-DB inc: Because my Inc sucks so bad right now, i figure do more and maybe it will come up…I don’t know…

Overall:

It was a GREAT workout…sometimes forcing yourself to do things you are not used to doing totally re-focuses you…

I was having fun and of course setting a PR is always a good thing! 6 Plates, a 10 and a 5 on each side does not leave much room left at all on the bar!

Thanks for reading!
[/quote]

Good God Alpha you are inspiring. You were my hero BEFORE I saw this lift.

208

Hey Alpha, it looks as if your using a mixed grip on the deads(which are incredible, considering no belt or straps) in the video it looks as though your left is overhand and your right is underhand. I’m curious as to whether or not you alternate your mixed grip from session to session or just stay the same.

209

ebomb: I turn 30 on May 26th so i am really hoping to hit a bunch of milestones before then! But yea man we can race, but I am pretty sure you have me on it! Thanks for the kind words man!

Young n: Thanks so much for taking the time to actually read through the whole thing man, it is getting harder and harder to do so! And thank for what you said man, it means a lot!

ajweins: Yeah man, you should give it a shot…I do it because I have a broken back and doing conventional really bother it, and yet full Sumo make my knees feel like they are going to snap inward! I have been making some good gains with the hybrid so i am sticking with it for now. Thanks man

guhkes: Hey man! Great to hear from you again, I was wondering what happened to you! It’s good that your a back around and adding to your log! Keep it up man and let me know how adding the metcon stuff in works out for you!

Plateau: Hey man thanks so much for the kind words! if you go back a page <— there are instructions on how to get to the old log…it is a LONG read though man!

mithious: Haha thanks so much man, keep watching, hopefully I will surprise you with what i come up with by next month!

=====================================

“People living deeply have no fear of death.”
-Anais Nin

“Do the thing we fear, and death of fear is certain.”
-Ralph Waldo Emerson

===================================== =====================================

26 April 2010: Training/recovery work (Sort of)

So who knew that lifting PR’s in the Deadlift would make you feel like a mac truck raped you the night before?

i woke up this morning expecting to do some front squats and push presses today, then i got out of bed…quickly the total body soreness told me to shut up and do recovery work today!

So i set out to do an easy 3 mile run…then my brain switched over to the stupid side and I pushed myself as hard as I could…It was raining so, although i couldn’t breath to see too well, i had a good time doing it…

but the more I pushed the more i wanted to push so i finished with 5 150 meter hill sprints, then foam rolling and LAX ball work…

Stupid brain…

I’ll be gone for a few again, but I do appreciate all of the comments and encouragements!

210

[quote]Alpha wrote:
htargett: You win the prize my friend! And yea, I am really not sure how long it will be around, so if anyone wants anything off of it, now is the time to cut and paste!
[/quote]

What’s the prize? :smiley:

211

ebomb: I turn 30 on May 26th so i am really hoping to hit a bunch of milestones before then! But yea man we can race, but I am pretty sure you have me on it! Thanks for the kind words man!

Haha, I was just joking, you’ll be there soon man, if anyone could get to 650 by then, It will be you. I put my faith in you man. Now go out and kill it!!

212

Alpha, what can i say that hasn’t already been said. You are absolutely relentless. I mostly lurk in the log sections, i read most of your first log, and i just finished this one.

Question for you man, where do you find all of the awesome quotes? I get most of mine from this website.

213

Great work…be safe out there!

214

Great work and very inspiring. I plan on using some of the complexes and metcon stuff as I am really going to try and boost my conditioning as well as my strength, and I will definitely make a training log to track my progress. You would not believe how much I have learnt just from reading your training log. Good luck with your goals.

215

This thread should be stickied and force-read/force-fed(is that a word) to every beginner on this site.

216

Got a question regarding your energy systems complexes. When you complete your complexes and then run 400 meters, do you have direct access to a track? I am just wondering how you go about doing this because I would like to incorporate it.

217

Looking strong Alpha, I’m chasing that big DL too–look forward to seeing you hit 650 in a month.

218

Vid at 0:20: Thought I ran over an animal - but it was just you deadlifting, making the world shake as you dropped the bar. Bet Atlas trembled in his boots.

Kalos Thanatos…!

219

Ouch what the hell.

Well today was a fun day. It is sunny here in the Netherlands, so I decided to go do some topless hill sprinting. Figured that I might as well get a tan while I am puking my guts out. Suprisingly, I managed to keep my omege 3 eggs breakfast in my stomach.

Off to the gym, heavy deadlifting. Alsmost managed a new PR but could not lock it out. Oh well what do we do then? Exactly, finish with a giant complex.

At home now and wishing I would be dead, but I am happy. Strength and honour…

The things your log does to people…:wink:

220

Nothing like coming in and seeing that Dead Lift video right before I log off the computer, walk out of my office and straight to the dead lift platform at the gym for my DL workout.

Good to have ya back Alpha.