Alpha's Work II

Training Training Logs
461

bunny: Happy to help brother!

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“To be nobody – but yourself – in a world which is doing its best, night and day, to make you everybody else, means to fight the hardest battle which any human being can fight; and never stop fighting.”

-e. e. cummings

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03 June 2010: Training

Foam Rolling whole body…then

Insert: 4 Rounds as fast as possible (and do all exercises in Bare feet)

Jump rope as fast as possible for 1 minute

15 Spraw DL High Pulls w/ 95lbs (spraw your legs back exactly like the wrestling drill then bring them back in and do the SLHP)

15 box jumps on a 24" box as fast and silently as you can

8 Plyo Pull-ups (Do a normal pull up but be explosive enough to throw yourself up off the bar high enough to clap in front of you—then catch the bar on the way back down and repeat)

Repeat 3 more times

Strength: Giant sets with as little rest as possible

1a. Front Squats: 225/6, 245/6, 275/6, 265/6
1b. Wide grip Pull ups: 12, 12, 12, 12
1c. Bradford presses: 155/8, 175/8, 195/6, 175/7
1d. Windshield Wipers: 4 sets of 8 reps each side

2a. BB incline presses: 225/8, 235/8, 245/8
2b. Wide grip pull-ups: 12, 10, 10
2c. Full Contact twists: 25/7, 25/7, 25/7

Extract: Jump rope for 10 minutes

Lots of stretching and foam rolling LAX ball stuff

Notes:

-Front squats felt good, all weights were pretty easy, but i kept my form tight enough that there was no pin in my back…aces all around

-lot of pull ups today…i think it is close to 100 if you count in the insert…

-insert/extract: Both were hard…the insert was brutal because i really pushed myself on it, and after that much shoulder/anterior delt work, my shoulders were cindered during the 10 minutes of constant Jump roping…

-it was a really good tough workout…i enjoyed it a lot…but I see some more LAX ball stuff in my future tonight…

Fuel for today:

Meal 1: 1.5 Cups of greek yogurt, Black berries, Raspberries, strawberries, 1 Flameout, 2 BCAA’s, 1 Multi

Meal 2: 1 Scoop Metabolic Drive, 1 Scoop optimum 100% whey, 2 Fish oil, 2 BCAA’s.

Meal 3: 1 Scoop optimum 100% Whey, 1 Scoop Surge, 1.5 Scoops Surge Workout Fuel, 12 BCAA’s

Meal 4: 1 Scoop Metabolic Drive, 1 Scoop optimum 100% whey, 2 Fish oil, 2 BCAA’s. Beef jerky

Meal 5: Chicken, BBQ sauce, orange 2 fish oil caps, 2 BCAA’s

Meal 6: Turkey Meatballs, tomato sauce, strawberries, 1 Flameout, 2 BCAA’s, milk

Meal 7: Salad, chicken, Milk, 1 Flameout, 2 BCAA’s, 1.5 ambien, ZMA.

and lots of sunflower seeds during the commute…

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Thanks for reading

462

[quote]Alpha wrote:

Also ate a bunch of sunflower seeds to and from work…it is a long commute where i am going right now and eating them keeps me awake while driving![/quote]
I guess I thought I was the only one who did that.

[quote]
–Did some much LAX ball work last night that I should get a full ride to hopkins![/quote]
Or Duke, 2010 National Champs!

463

Hey APPLE!

when everyone says ‘Hey Alpha…’ it reminds me of that silly vid.

bbq sauce with the turkey meatballs would be good too! Paired with pineapple…YUM!

464

Alpha,

FYI…EliteFTS is having a sale on Fat Gripz RIGHT NOW!

465

Bad ass stuff dude. Keep it up, and keep that back strong.

466

Kross: Yeah but it woorks doesn’t it?!!? i would been fast asleeep without them!

MIM: BBQ sause and turkey meatballs?!?! You heathen! only tomato sauce may touch my precious balls of gobbling meat!

Animal Mother: i just saw that…and…am …fighting…urge to…impulse…buy…

UThaus: Hey thanks brother! I’m trying!

Working out in a few hours, will post it later…I have my buddies bachlor party tonight…God help us all…

467

[quote]Alpha wrote:
Kross: Yeah but it woorks doesn’t it?!!? i would been fast asleeep without them![/quote]
Damn straight it works. It gets me through the afternoon at work 2-3 days a week. I tell my boss they are thinking calories… and he buys it.

[quote]
I have my buddies bachlor party tonight…God help us all…[/quote]
Rule #1: Leave no evidence
Rule #2: Leave no man behind

468

[quote]Alpha wrote:

Working out in a few hours, will post it later…I have my buddies bachlor party tonight…God help us all…[/quote]

Pics, but don’t show the bride.

469

Did you make it out alive??

470

[quote]mom-in-MD wrote:
Did you make it out alive??[/quote]

Alive is a relative term…

Kross and OG: Yea thanks, it was a good time…and no evidence has been left!

i went for a LSD run yesterday and am playing a ton of beach volleyball with some friends today so i guess that counts as some NERPA…

I will be in a school learning to be a firearms instructor for the next two weeks and am not sure what my lifting opportunities/availability will be…I am hoping to get some decent lifts in, but really have no idea of the hours/facilities yet…

When i know more, i will post more here. I hope all of you are having a good weekend!

471

Alpha- I used to post in your old log. Great work, unreal progress.

472

DaveyD: Yea man, i remember! Great to have you back around man! thanks so much for the kind words and stopping in! Don’t be a stranger man!

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"We are what we repeatedly do. Excellence, then, is not an act, but a habit.

-Aristotle

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08June2010: Training

Insert: Get it done and hope your heart does not explode!

300 Jumping jacks
20 Burpees
300 Junping jacks
20 Box Jumps on a 24" box
300 Jumping jacks
20 Burpees

Strength: Lighter weight, working on form…But the normal giant sets

1a. Squats: 335/8, 385/8, 405/8, 425/8
1b. Single Arm DB snatches: 80/8, 80/8, 80/8, 80/8
1c. knees to elbows 4 sets of 8reps

2a. DB rows: 115/8, 130/8, 140/8
2b. DB Flat Bench: 115/8, 130/8, 140/8
2c. Weighted crunches: 45lbs 3x8

3a. Bent BB Rows: 225/8, 235/8, 255/8
3b. Flat BB Bench: 225/8, 295/8, 315/10 (Had a good bit more in me)
3c. Leg raises: 4 sets of 8 reps

extract:
300 Jumping jacks
20 Burpees

Attempt to walk to truck without spewing Surge Workout Fuel, Surge Recovery and protein all over the parking lot…

notes:

-The squats felt great and could not have gotten any lower…i also got the chance to help some younger guys who were royally screwing up front squats with their form and they started putting up some decent numbers…

They are still making my back feel like junk though (Standing on a concrete firing range for 10 hours a day in combat boots doesn’t help much either though)…it REALLY dislikes higher reps…and i know my legs will be pretty sore tomorrow…running and gunning out to be a blast…

-Doing heavy DB rows seems so pointless to me, as i NEVER feel them in my back…I am going to lighten these back up so that I can actually FEEL my lats doing something…

-I was supposed to do weighted dips but the gym was so packed and the dip place was busy for over an hour so i just went for flat bench instead…

I bet if i was completely fresh i could get 315 for rep in the 30’s…even after all of the chest stuff, 10 felt like a joke, but with doing quals and drills with guns all day every day for the short future I want my arms and chest to have some stability for that stuff…

**the firearms class is going great…I am learning a lot and the instructors are professionals…
long days and driving a couple of hours each way in rush hour traffic is making it hard o get to the gym, but I plan on hitting it a few times this week…

I hope all of you are doing great…good quote today…I stole it from one of my classes I had this morning

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08June2010: Fuel

Meal 1: 1.5 Cups of greek yogurt, Black berries, Raspberries, strawberries, 1 Flameout, 2 BCAA’s, 1 Multi

Meal 2: 1 Scoop Metabolic Drive, 1 Scoop optimum 100% whey, 2 Fish oil, 2 BCAA’s.

Meal 3: Chicken, carrots, 1 fish oil, nuts, 2 BCAA’s

Meal 4: 1 Scoop Metabolic Drive, 1 Scoop optimum 100% whey, 2 Fish oil, 2 BCAA’s.

Meal 5: 1 Scoop optimum 100% Whey, 1 Scoop Surge Recovery, 1.5 Scoops Surge Workout Fuel, 12 BCAA’s

Meal 6: Salad, steak, feta cheese, Milk, 1 Flameout, 2 BCAA’s, 3 Z-12.

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A day without turkey meatballs is a day not worth living…

473

Looking immensely strong, your presses repeatedly humble me.

I’ve also seen it in this form; great quote.
“You are what you repeatedly do. Excellence is not an event – it is a habit.”

474

Hey man, your definition of “heavy” is entirely different from mine, but if I can’t pause my db rows at the top for a good 1 count then I feel like it’s more grip work than anything. It’s one of those moves where you can start the lawnmower with a lot of weight, but the grass ain’t gettin’ cut. N’omsayin’? Also, I demand a vid of a fresh rep test at 315 on the bech. I haven’t had a good cry in awhile and need to check the sprinklers.

475

[quote]WhiteFlash wrote:
…Also, I demand a vid of a fresh rep test at 315 on the bech. I haven’t had a good cry in awhile and need to check the sprinklers.[/quote]

X2

476

30!? Holy shit.

477

Did everyone miss the insert before the workout?? Please tell me you took a SMALL break between 300 jumping jacks and 20 burpees.

478

[quote]Alpha wrote:
Insert: Get it done and hope your heart does not explode!

300 Jumping jacks
20 Burpees
300 Junping jacks
20 Box Jumps on a 24" box
300 Jumping jacks
20 Burpees

[/quote]

Holy shi…How do you manage to do such things and still be able to do your strength training man ?

I mean, I would get sweaty and tired with 300 jumping jacks… but you did 300 3 TIMES. 900 jumping jacks in total, plus the burpees and the box jumps.

Amazing… You sir, are my hero.

479

And I thought we were insane for doing a 199 count side straddle hop one time at PT haha

480

PowerGnP: Ha thanks man, but I have no doubt that you will be passing me right on by in no time at all!

WhiteFlash: I totally understand what you mean about the DB rows…I demand feeling them in my lats or, like you said, it just seems like grip work…and I’ll see what I can do about the vid man…Thanks so much fro checking in bro

Mateus: again man, I’ll see what i can do…i need to start demanding more videos out of everyone else!

Budge: It hasn’t been accomplished yet man! But on a random BWxBPcheck last year i threw on 225 after my workout and, although i can’t remember the actual number, it was darn close to 40 reps…and that wasn’t fresh either…Thanks for commenting though brother!

The dude: Honestly man not really…when i was going through the training for my job, when were getting smoked badly we would have to do 100 4 count jumping jacks (200 at a time) and i learned how to use that as recovery time…to me it is 100x easier than jumping rope on my shoulders so it isn’t fun, but it’s not bad either…the burpees are what make me contemplate suicide by plunger sodomy…thanks for stopping by man!

Deltaone: you know man, i get asked that a lot, and honestly once your body gets used to the extra work load, i really think it just “preps” your mind and CNS for the strength stuff…during my maxing out stuff last month I definitely was not as strong if i didn’t do any sort of “insert” before my strength stuff…

i truly believe that it is just a mental barrier for most people…i mean when you think about it if you just absolutely destroyed yourself in the gym…like crawling out of the doors tired…but then you got jumped by whiteflash because he wanted your sneakers—or your car broke down in the middle of a busy intersection on your way home…do you think you couldn’t dig a little deeper and find it in you to fight back or push your car out to the side of the road?

We are all so much more capable of things than we believe…these negative beliefs fuel piss poor performance because somewhere someone (usually bigger or stronger than us) told us that it isn’t or can’t be done that way…i just choose to say BS to all of that…People pull off the impossible every single day but we think that is reserved for someone else with better genetics, more opportunities, or elite athletes…but it’s not.

Greatness is just waiting for an open and willing vessel to pour itself in. unfortunately most of us (myself included) constantly say, “I can’t do that” and give up before we have even tried…When i was your age, if someone told me that i was going to bench 500 i would have laughed in your face, but I just did, and it is not my body that is so much stronger, it is more my ability to turn off the lame stuff that gets put in my head. (fears, negative self talk, pride) and just have extreme concentration on the task at hand…

If a soccer mom can lift a car off her trapped child, I can deadlift more than andy bolton, I just need to figure out what needs to be done to get me there…how to turn off the certain switches in my head and turn on others.

you don’t need me as a hero brother, no one alive is a hero. Some people just get “it” and live wide open so they can die empty, while most go through life never even really experiencing the slightest bit of it…chose who you wanna be man and don’t look back.

Iron Abrams: Man, you guys are beyond insane in your own rights! there are plenty of things you guys do that would make me cry like a baby…i just stay away from those things!!! thanks man

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“All people dream, but not equally. Those who dream by night in the dusty recesses of their mind, wake in the morning to find that it was vanity. But the dreamers of the day are dangerous people, for they dream their dreams with open eyes, and make them come true.”

-T.E. Lawrence

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09 June 2010: training

**Due to 6 drops of rain falling, traffic was atrocious so it only took me 16.5 hours to commute home!!! Between that and needing to get this lame homework done for this shoot class i only had time for this:

Slow LSD recovery run approx 2 miles

8 Hill sprints

Lots of LAX ball and Foam rolling!

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09 June 2010: Fuel

Meal 1: 1.5 Cups of greek yogurt, Black berries, strawberries, 1 Flameout, 2 BCAA’s, 1 Multi

Meal 2: 1 Scoop Metabolic Drive, 1 Scoop optimum 100% whey, 2 Fish oil, 2 BCAA’s. Peanuts, peach

Meal 3: Chicken, carrots, 1 fish oil, nuts, 2 BCAA’s

Meal 4: 1 Scoop Metabolic Drive, 1 Scoop optimum 100% whey, 2 Fish oil, 2 BCAA’s.

Meal 5: Salad, steak, feta cheese, Milk, 1 Flameout, 2 BCAA’s, 3 Z-12.

Meal 6: 1 Scoop Metabolic Drive, 1 Scoop optimum 100% whey, 1 Flameout, 2 BCAA’s.

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Still really digging this class. Long days, bad commute, and homework—but i also get to shoot all kinds of new and crazy guns…I have never been much of a gun guy, but this course is slowly changing my perspective!

things that go boom and hurt people are fun…