Here ya go Alpha, this should do the trick. Haha. Keep up the solid training man.
I think theyāre called crabs not fleas ā¦ just sayinā. I hate Dubai!
āYou know itās going to be me at the top of that hill right?ā
I wouldnāt have it any other way, brother.
Alpha, your log and the amount of work you do is completely awesome!
Youāre very inspiring man!
Also, Iāve noticed we do a similar kind of training (except I just started and donāt know shit of what Iām doing ), could you check out my log one day and give me any suggestion of what I could do/should be doing to optimize my training ? I adapted a kind of workout my coach had me do, and really looks a lot like what youāre doing ( for example, insert/extract as warm-ups/cool downs ), how did you came up with your training method ?
Thanks for the inspiration man.
Keep up the solid training.
MIM & Heracles: You have no idea! i keep feeling like things are crawling on meā¦
Stclair20: I KNEW IT!!! Dude can i borrow your razor? and yes, Dubai does, in fact blow!
Dirty South: We shall see my friendā¦if you fight me, you will end up with craā¦uhhh I meanā¦fleas too!
DeltaOne: yea man, iāll stop over there and check it out. Oh and i have been coming up with my own programs for most of my training life to be honestā¦The only ones that i have followed that other people put together are Wendlerās 5/3/1 and Waterburyās Summer projectā¦other than that I come up with themā¦Thanks for the kind words and for stopping in man
Back update: Well it is feeling decent. Not too many seizures unless I stick it in weir positions it does not want to be inā¦So I think I am headed to the gymā¦
I have some sinus stuff going on that makes flying suck and I have a hellish month coming up so I took the day off work so that i wouldnāt have to travelā¦So it looks like the gym and then ripping out bushes (Insert more crab jokes here) that got destroyed in the blizzardā¦
Iāll post my workout laterā¦
Alpha, you said on your first page you did a 2 hour ruck march, Ive just been getting into these myself, good cardio. How often do you do them? And usually for how long? Never longer than 2 hours? Am thinking of doing some rucks/hikes around my area, I think Id happily go up to 3 hours once a week or something.
Shuddupandsquat: Yea man i ruck, but not really for time, it is more for distance and I try to cut down the time as much as I canā¦you are seeing less and less of that in my log right now though because what i was training for will not give me clearance with my brain tumor so all of that is kind of on holdā¦ When i do ruck it is usually ALWAYS over 2 hours and when i was really getting at it, i was going 2-3 times a week minimumā¦it is kind of like running, if you arenāt doing it than you loose it pretty quick. They are a great way to build up cardio though. But i wouldnāt go much heavier than 40-50lb in your ruck or your body will start breaking down.
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āIn a moment of decision the best thing you can do is the right thing. The worst thing you can do is nothing.ā
-Theodore Roosevelt
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Well i still cannot do burpee pull ups well due to my wrist (Doing muscle ups a few days after didnāt help I am sure) so I did this for the insert:
Insert: As fast as possible:
21 Pull-ups
21 Squat Presses 95 lbs
Run 400 meters
15 Pull-ups
15 Squat Presses 95 lbs
Run 400 meters
09 Pull-ups
09 Squat Presses 95 lbs
Run 400 meters
Strength: Giant Sets:
1a. Squats: 135/3, 225/3, 315/3, 405/3, 445/1, 495/1, 545/1, 585/1, 605/1 (PR vid), 635/Walkout and curtsy
1b. DB Swings: 80/10, 80/10, 80/10, 80/10, 80/10, 80/10
1c. Hanging leg raises: 7 sets of 8 reps
2a. DB Rows: 110/10, 110/10, 110/10, 110/10, 110/10
2b. Flat BB Bench: 135/3, 225/3, 315/3, 365/3, 405/1, 455/1, 475/1 (PR vid on youtube), 500/1 ( bigger PR vid)
2c. Hanging leg raises: 7 sets of 8 reps
Extract: As fast as possible:
21 Pull-ups
21 Squat Presses 95 lbs
Run 400 meters
15 Pull-ups
15 Squat Presses 95 lbs
Run 400 meters
09 Pull-ups
09 Squat Presses 95 lbs
Run 400 meters
Notes:
-Wow! What a day i had today at the gym! i felt great and must have done something right because I got 2 PRāS!
-Squats felt awesome and the weight was just flying up. my previous PR was 585 so I was really debating going for the 590 or 600, but the 10 looked so pretty on there I had to go for it, and it went up fairly smoothly (Vid below) and so i figured the 25s on each side would look even betterā¦
i got under the bar, walked out with it dropped 3/4 of the way and my lower back wobbled and cramped so i pushed it right back up and racked itā¦Honestly i think i could have gotten it if my back would cooperateā¦But this is where my squat PR will stay for this time aroundā¦no more maxing on it for a whileā¦but i am still proud to have broken into the 600ās!
-Bench: Wow, i totally did not expect this much of a PR but I felt awesome todayā¦When i loaded the 475 I had serious doubts about it, but it flew right up (the vid is on my Youtube page) so I figured that was a big PR, but 5 plates on the bench would just look stupid strongā¦so i loaded the 5 plates then decided that is I can get 5 plates, then 5 more lbs isnāt going to break me, so i threw them on for the even 500ā¦
It was a grind but it went clean!
-this almost gives me the 5/6/7 that I have been chasingā¦500x1 bench, 605x1 squat, and 615x1 deadsā¦stupid deadsā¦I am going to give them 1 more go and see if I canāt up my dead number before my big 30, but the bench and squat numbers are where they are going to stay until next maxing timeā¦
-I am a happy man right nowā¦
Bench 475x1ā¦it went pretty easily
Bench 500x1ā¦was much less easy!
Squat 605x1ā¦Again, wasnāt that bad.
Have a good day everyoneā¦i need to go rip out some bushes nowā¦
AMAZING stuff man. You havenāt by any chance been given the super soldier serum the gave Captain America?
Massive congratulations man! Awesome effort, succeeding in the face of all those obstacles! Inspirational stuff.
All the best.
meh - that was an ok workout I guess. good job!
BEAST! Congratulations on the PRs, looks like an immense session.
Well done, very well done Alpha. I will be training just a little bit harder today as result.
DUUUUDE! That was sickā¦
Congrats on the PRās Alpha. Thatās alotta weight bro.
I would like to add on to your comments to Shuddupandsquatās question about āruckingā.
-I agree with you on the weight, no more than 50lbs.
-With rucking its about distance. The minimum distance and time for a regular infantry soldier is 20k (12.2 miles) in 3 hours, but you wonāt meet any that will brag about 3 hours. Some of the fastest 20kās iāve seen come in sub-2 hours (with a 45-50lbs ruck). However, this involves a good bit of running, which will destroy your knees, arches, and lower back over time.
-I wouldnāt ruck more than 20-30k a week. I only ruck 4 or so miles with 50lbs and only on specific workouts. Unless you are training for something specific.
Iāll get off the soapbox now, but if you start having foot problems, i.e. Blisters, arch pain, etc. I have tons of tips for that.
Good Day Sirā¦thatās awesome congrats
I know you donāt need validation from us, but that was damn impressive. Great Job, Alpha! By the way, 30 isnāt so bad, sorta 
Benching 500 and Squating 600 in a PL meet is already a feat of strength, but doing it as part of circuits with other demanding exercises after complexes and 400m runs is really amazing. Good job.
[quote]Sagat wrote:
Benching 500 and Squating 600 in a PL meet is already a feat of strength, but doing it as part of circuits with other demanding exercises after complexes and 400m runs is really amazing. Good job.[/quote]
Agreed, not to mention doing it in the one workout. Congrats on hitting those numbers, Alpha. Youāre one incredible athlete. Your log is the first thing I check out every day when logging into my computer - inspiration for training, inspiration for life.
Will be dedicating my workout today to you (something I do every so often for family and friends whoāve had a positive impact on my life). Okay enough nuthugging, time for me to go lift!
Jesus dude. Youāre probably pound-for-pound the strongest lifter on this site. Those lifts are straight bananas. Yes, they make those.
Holy Shit! Man I agree with WhiteFlash, youāre probably the strongest lifter on T-Nation! Nice man.