Alpha's Work II

Training Training Logs
221

Htargett: Ummmm ask MIM at bare minimum, I’m sure she can at least come up with a kick to the groin! But thanks or checking in!

Ebomb: When do you think you’ll hit 650 man? I just hope it’s after me, other wise i am claiming roids and homosexual tendencies!!! I know you’ll beat me there man, thanks for checking in!

Heracles: you know they come from all over…Most come from books I am reading (I read a TON of books!) others come from sites like you linked (thanks by the way), and some come from the long past posts of the “Stronger words” section here…whatever inspires me man. thanks for asking though man!

Thanks MIM: BTW you owe htargett at very minimum a kick to the junk…but I think he’s expecting the groin bite…just sayin! thanks for checking in! and you have been killing it in your log!

iron warrior: man that is exactly why I am here! Great to have you here with us and welcome!

BLU ninja: Man, you are Waaayyy too nice man! I’m just trying to pass on what I have learned over the years! no different than you would do brother!

Ebomb: nah man it is all done on treadmill…I wish i could do the complex to track thing, but that is just not a reality for me at this time! But the treadmill does well enough to make me hate my life! Thanks for asking man!..you will curse me later!

Power GNP: Thanks so much for the kind words man, i am a fan of yours! you need to get Haney’s lazy arse back in these parts again man! Plus pound for pound, you probably destroy me! thanks for checking in brother!

loh-fyve: man, you are too nice to me Bro! I guarantee you will surpass me in no time! But your post definitely made me smile brother! thanks for the encouragement!

Whitecrow: Great job man! but don’t blame me! You are the one putting in the work! You and you alone chose to overcome today! great work brother!

ws4jb: Man, great to hear from you again man! No doubt I bet you came in and crushed me man! You have big numbers in you brother, it is time to see them come out! thanks for posting in here again man! You have been missed!

Did some running while away and a whole lot of walking around…like a LOT of walking around…but that was it as far as training…

I’ve had a few tonight once I got home and didn’t sleep much at all for the last 4 days, and it is hitting me like fat kid in dodge ball! But i hope to get some good numbers tomorrow after i see my brain tumor doc about some lame BS…I’ll let you all know how it goes…

BTW I really appreciate all of you keeping this log from getting relegated to the 2nd and 3rd pages while i was gone…i truly felt the love coming back and seeing Alpha’s work still up here…it means a lot! And thanks everyone for all of the PM’s…you all are awesome…I’m going to crash now before I make more of a fool out of myself…but thanks again!

222

BTW Buffbills: man i have to apologize! I saw your question and edited that other post like 3 times trying to get an answer to show up but the powers that be just didn’t let it happen…anyway…yea man I switch my grips each pull (warm-up or max doesn’t matter) eavery single time…it just so happened that it fell that way that time…I honestly do not feel more comfortable or stronger either way…but man I am honestly so, so sorry for not getting to you until now…I take people’s questions and comments incredibly seriously, and I was so bummed that it was not showing up! I would NEVER ditch someone with a great question like It appeared I did with you…again i apologize and (as long as me and the mods can help it) it will not happen again! Thanks for asking!

-I am watching my hometown boy Travis Pastrana on ESPN’s 199 Lives right now and am totally inspired by his commitment to breaking the impossible…to those of you whom already know me…this is what I already strive to live my life by every day…the guy is awesome…must be something in our water…

Impossible is nothing…

Die empty

223

ok, who am I punching and why?

should I bring my bat too? hehe

j/k :slight_smile:

224

So I reread and copied stuff from your old training log - just over 30 pages in Word. Sent you a PM about personal training.

225

Hey my man. I was watching this video and figured you would like it.

The wolf knows…

226

Here is another good one. It is a little corny and a few years old but the message is clear.

227

Fuckin awesome. I’m one of the many who missed out on the first log (although I’m off to find it now), and I’m pumped that I’ll get to follow this one!

Watching your deads with busted vertebrae make a couple of herniated discs not seem so bad!

228

MIM: Pshhh…a fight isn’t a fight UNTIL someone gets hit with a bat!

The Dude: Awesome man, I will get to the PM soon. Thanks for stopping in!

White Crow and Mateus: Thanks for the vids guys, I dug them both! --“If he knocks your teeth out…spit them in his eyes!” hahaha

uthaus: Thanks for the kind words man! But you know as well as i do that herniated Discs SUCK! When i has 2 of them i lost a lot of feeling down the outside of my left leg/foot…I still have not regained it all back…But keep pushing through man, it is all you can do!

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

“Achieving life is not the equivalent of avoiding death.”

-Ayn Rand

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

29 April 2010: Training

Insert: Grab a 60 lb DB and do 46 turkish get ups alternating arms…and then consider suicide

Strength: Giant sets with as little rest as possible:

1a. Front Squats: 225/3, 275/3, 315/3, 365/3, 405/Fail, 385/1, 405/Fail
1b. Standing BB Push Press: 185/5, 225/3, 275/2, 265/2, 285/1, 300/Fail, 275/2, 285/2
1c. Obliques: 7 Sets of 8 reps each side

2a. Stiff Legged Dead Lifts: 315/5, 365/5, 405/5, 425/5
2b. Ring Pull-ups: 10, 10, 10, 8
2c. Obliques: 4 Sets 8 reps each side

Extract:

Do 10 Rounds NON-STOP of

5 Pull-ups
10 Push-ups
15 BW Squats

NO REST for 10 rounds

Notes:

-I was so angry about missing the 405 on front squats today…it didn’t even feel that heavy, i just couldn’t hold my body upright enough coming out of the whole to finish the lift…it was so frustrating…hopefully I’ll get it next week.

-First time I have done Push press since last year…so i was hoping to hit 300 on it, but it was not in me today, got it about 3/4 of the weay up, but couldn’t lock it…maybe next time…sigh…

-Deads and pulls were just to do something else, wasn’t really challenging myself at all with it…

Other notes:

-I had some doc appointments today dealing with the Brain tumor stuff…it all went pretty well, and we will see what some of the test come back as…they took a TON of blood from me and I hit the gym right afterward…but where i got stuck with the needle was bothering the heck out of me during the workout!

-anyway my Doc had wanted me to keep track the past week of how many hours i was able to sleep…There are 168 hours in a week, and I slept a big 18.5 hours the entire time…it seemed like a pretty normal week to me, but my Doc was appalled! It lead to a hilarious conversation about lifting and how my Job treats us like cattle…(My doc is a cool young guy)

anyway, I am now officially on sleep meds for this month…He wants me to get at least 3 nights a week where I get at least 6 hours of sleep for the entire month.

we are both interested to see what my body will do when it has time to heal…hopefully it will mean PR-ville…population me…

only time and sleep will tell…

229

[quote]Alpha wrote:
…hopefully it will mean PR-ville…population me…

[/quote]

LMAO…awesome!

230

[quote]Alpha wrote:

29 April 2010: Training

Insert: Grab a 60 lb DB and do 46 turkish get ups alternating arms…and then consider suicide

Strength: Giant sets with as little rest as possible:

1a. Front Squats: 225/3, 275/3, 315/3, 365/3, 405/Fail, 385/1, 405/Fail
1b. Standing BB Push Press: 185/5, 225/3, 275/2, 265/2, 285/1, 300/Fail, 275/2, 285/2
1c. Obliques: 7 Sets of 8 reps each side

2a. Stiff Legged Dead Lifts: 315/5, 365/5, 405/5, 425/5
2b. Ring Pull-ups: 10, 10, 10, 8
2c. Obliques: 4 Sets 8 reps each side

Extract:

Do 10 Rounds NON-STOP of

5 Pull-ups
10 Push-ups
15 BW Squats

NO REST for 10 rounds

Notes:

-I was so angry about missing the 405 on front squats today…it didn’t even feel that heavy, i just couldn’t hold my body upright enough coming out of the whole to finish the lift…it was so frustrating…hopefully I’ll get it next week.

-First time I have done Push press since last year…so i was hoping to hit 300 on it, but it was not in me today, got it about 3/4 of the weay up, but couldn’t lock it…maybe next time…sigh…

-Deads and pulls were just to do something else, wasn’t really challenging myself at all with it…

Other notes:

-I had some doc appointments today dealing with the Brain tumor stuff…it all went pretty well, and we will see what some of the test come back as…they took a TON of blood from me and I hit the gym right afterward…but where i got stuck with the needle was bothering the heck out of me during the workout!

-anyway my Doc had wanted me to keep track the past week of how many hours i was able to sleep…There are 168 hours in a week, and I slept a big 18.5 hours the entire time…it seemed like a pretty normal week to me, but my Doc was appalled! It lead to a hilarious conversation about lifting and how my Job treats us like cattle…(My doc is a cool young guy)

anyway, I am now officially on sleep meds for this month…He wants me to get at least 3 nights a week where I get at least 6 hours of sleep for the entire month.

we are both interested to see what my body will do when it has time to heal…hopefully it will mean PR-ville…population me…

only time and sleep will tell… [/quote]

You’re the ultimate athlete, strength and endurance on so many levels!
Absolutely inspirational and puts 99.99% of the training population to shame! Reading this log, and the previous one, really puts the inconveniences and difficulties most people encounter into perspective. It has certainly helped me and I really appreciate it.
I read the previous log, and copied the best bits into a word document, ending up with 213 pages! That pretty much says it all.
Anyway, I know that you had the misfortune of encountering a jerk from the UK in Munich (pink shirt) but I wanted to wish you all the best from the UK. I always look forward to reading your log, long may it continue!

231

Hey man, long time lurker on your blog. I hear you on the sleep thing, when I was overseas it was something I seldom found. You might want to try Biotest’s ELITEPRO Mineral Supplement. It contains zinc and magnesium among other things. I’ve been on it since it came out and the quality of my sleep has significantly improved. I used ZMA over there and it helped, but this stuff has me knocked out cold. Either way, good luck!

232

oh shit! did jhlrees just bring up the pink shirt? oh no he di’int! i still say you should have killed him. btw - you seeing anything from that Alpha-whatever supp you’re taking?

233

Mateus: Well I am hoping it does!!!

jhlrees: Thanks so much for all of the nice things you said man! And i can’t judge the UK on their weakest pink-shirt-est individual! i love the UK! Thanks for posting man!

Fireflyz: It is funny you mention that man, I just got in that big order of Supps and those were some I bought. I had actually just popped two of them in my mouth before I signed on here! Hopefully they are working their magic as we speak!

StClair: Dude, the second I read where jhlrees brought up the “Pink shirt international bathroom incident” i started laughing out loud. i had totally forgotten about that and when the whole memory flooded back it became hysterical to me!

As far as the Supplements:

Today was the first day i have ever used Surge Workout fuel…and to be completely honest I didn’t notice any difference at all…i mixed it with regular Surge, a scoop of 100% Optimum nutrition whey, and an orange flavoring that comes with the workout fuel…All of this together was a mistake…it tasted like an orange tootsie roll pop that had recently been used as a proctologist’s tool…

and I didn’t feel any difference at all with the Alpha GPC, but in it’s defense it is the first day…I still need a lot more time with them both, but I will keep updating my opinions on here as they come…

And the Z-12 sleepy pills are surging through my veins as we speak…i will give you an idea tomorrow about how they stack up against Tylenol pizzle mizzle and if they come with the sleeping pill hangover…

I think i want to be a supplement critic for my next job.

234

If you keep calling it “tylenol pizzle mizzle” I’ll try and pull some strings on your behalf.

1 Like
235

Best of luck to you on the sleep thing, dang. I take some zinc and magnesium with (combination of valerian root, passion flower and Hops) and melatonin, but sometimes nothing works except to read until i feel like sleeping.

*2 on the supplement critic, that would be pretty cool.

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Wow, that’s not a lot of sleep bro’! Good luck with the sleep meds.

237

This …

[quote]Alpha wrote:

Insert: Grab a 60 lb DB and do 46 turkish get ups alternating arms…and then consider suicide[/quote]

then doing this …

[quote]Strength: Giant sets with as little rest as possible:

1a. Front Squats: 225/3, 275/3, 315/3, 365/3, 405/Fail, 385/1, 405/Fail
1b. Standing BB Push Press: 185/5, 225/3, 275/2, 265/2, 285/1, 300/Fail, 275/2, 285/2
1c. Obliques: 7 Sets of 8 reps each side

2a. Stiff Legged Dead Lifts: 315/5, 365/5, 405/5, 425/5
2b. Ring Pull-ups: 10, 10, 10, 8
2c. Obliques: 4 Sets 8 reps each side

Extract:

Do 10 Rounds NON-STOP of

5 Pull-ups
10 Push-ups
15 BW Squats

NO REST for 10 rounds[/quote]

is what makes you awesome. Yep.

238

The insert and extract alone of that workout would be enough to kill most people I would reckon

239

[quote]Alpha wrote:
Insert: Grab a 60 lb DB and do 46 turkish get ups alternating arms…and then consider suicide
[/quote]
I think most people would consider the work the suicide, not after.
Here’s to hoping your blood work comes back good.

What kind of proctolgist do you go to? You might want to double check his/her credentials!

240

These turkish get ups before the actual workout are sick! What benefits you see in doing it? Which of your core lifts do you feel are impacted by doing them? Or its mostly endurance work?
Keep with the hard work man!