Alpha's Work II

Training Training Logs
481

Alpha, I know that you said the inserts/extracts are very random, but there has to be SOME kind of guideline you follow…ex: insert will be 5min non stop, or rotate through 4 exercises for 1000 total reps etc.

How do YOU determine when you’ve done “enough?” Where do you draw the line between “enough” and “too much?”

Also, how would you recommend someone to start working them into their training? Maybe start with extract only for a few weeks and access your progress? Then if you are happy with progress add in the inserts? I already am in very good shape from the sprints/hill sprints/bb complexes/ body weight complexes and jump rope I do, but I’m looking to take my conditioning to a higher level.

482

That was cool how your response turned into a mini rant…thanks for that! :slight_smile:

483

[quote]TheDudeAbides wrote:
Did everyone miss the insert before the workout??[/quote]
I was wondering the same thing.

I like using JJs as recovery with burpees also, although not 300 -vs- 20, and I agree they are easier to keep a rhythem rather than jumping rope albeit a sloppy one sometimes. Do you ever do the four count crossed leg JJs version or 8-count bodybuilders? Do they beat your feet up like they do mine. I guess it is from the lateral motion?

484

Thanks for the wise words man.

I do agree with you. Today we are almost raised to believe ourselves as being weak and fragile beings, maybe we are, but the fact that we keep thinking that actually makes us unable do to what we wanna do, or do great things. The few who do, like you said, are the ones who knock down mental barriers and actually try something instead of listening to what others say, or worse, trying to find excuses.

The hero stuff was just a way of saying you inspire me a lot man. I started my log after much lurking and was afraid people would label my approach to training as crossfit and call me lame. If I hadn’t saw your log and that you were doing similar stuff, way before me, and even harder things, I’d probably had quitted what I do, and move over boring isolation-only works. Now I’m just afraid people will think that I copy your workouts haha. Joke. Anyway, you really inspire me man. What you wrote above got me thinking I really should challenge myself, as result I even came up with a challenge today!

Thanks a lot man.

485

Animal mother: you would be completely surprised my friend…i honestly sit down (or do it while driving home from work) and think of what would be spleen splitting hard…If anything i try to stay away from the muscles that I will be working during my strength portion that day. As far as reps/set/minutes…I kind of go through the workout in my head and think of where i know I will be spent…then I add a little more…and once I have written it down that is it, i have to stick to it…since this is the way i do it, how much or how long is “enough” for me is always determined before I get into it (otherwise i would quit a lot earlier!)

And I would tell people to do an insert if they are just going to choose one, because then it will make you work harder for the whole rest of the day…and my inserts are always twice as hard as my extracts just because I am so spent from all of it…I think you should try doing an insert, then strength and then a jog afterward to start…then just build from there…Thanks for asking man!

MIM: well thank you! (steps off soap box…)

Kross: Yea man i have definitely done both of those but they don’t really beat up my feet…of course I am a country kid who has spent and still spends the majority of his life without shoes on! But i bet it is from the lateral motion…Go barefoot more man! and Pant less!!! thanks for checking in man!

Deltaone: Glad to help brother! Just keep working hard man!

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“You only live once, but if you do it right, once is enough.”

  • Mae West

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10 June 2010: Training

Insert: as fast as i could…

1.5 Mile Run
30 turkish get-ups with a 60 lb DB
15 Muscle-ups

Strength: Still working on my new DL form…and, of course giant sets…

Dead lifts: 315/3, 405/3, 495/3, 545/2, 585/2, 635/Fail (I picked it up wrong so i put it back down) 605/2, 585/2, 545/2

1a. Military Press: 185/8, 205/8, 205/7, 185/7
1b. CG BB Shrugs: 315/10, 365/10, 365/10, 365/10
1c. Toes to bar: 4 Sets of 8 reps

Notes:

Deads: This new stance really seems to be working out for me…that was a lot of heavy reps today and my back feels great…605/2 was the smoothest it has ever been. i have no doubt that i will be crushing my old PR’s when I go back to maxing out…on the 635 my shoulder blades came forward and i lead with my hips not my knees (I have no idea why I did this here)so i put it back down…not an actual fail, but a fail on my form…I would do higher reps, but my back just can’t handle it without locking up the next day…and that is not really an option right now…

Military: man i was so burnt after all of the Deads…i didn’t know it at the time but once I would get up into the higher reps my body would just fail…

Overall great day though…I am stoked about this new DL stuff…I can’t wait to hit the 700…Thanks again to everyone who helped me out with coming up with a new way to go about these!

486

“You only live once, but if you do it right, once is enough.”

  • Mae West

I like that. Avoid the life of quiet desperation.

487

[quote]Alpha wrote:
Kross: Go barefoot more man![/quote]
I try to but my feet are blowed up from wearing casts the first 8 months of my life. Maybe I need to invest in some Vibrams.

Who told you about that!

Sounds like you have found a sweet spot. Good luck on the way to 700.

488

Regarding the db rows [and all back work for that matter] I read somewhere recently that if you can’t pause in the contracted position for a 1 count during back work you’re using more momentum than muscle. I’ve only been using that now for about a month, but I already see and feel a pretty big difference. It’s definitely worth checking out. Be easy brother.

489

hey brother - forgot to tell you earlier I worked out at the Frederick Golds today while my car windows were being tinted. Good God there’s so much snatch in there I couldn’t concentrate. I don’t know how any straight male accomplishes anything in these kind of gyms! I’ll stick with Fitness 4 Fags!

490

^ lots of Olympic lifters, huh? um, ya. :slight_smile:

491

how many times must you change your avatar?

492

Answering a question with a question?

493

awsome to spot you back in logging mood.
I was one of the readers from your first log, you’re having quite the “followers” on T-Nation.
and all creds to ya for being an awe-inspiering-mofo!

Not to mention my bafflement when i saw you eating solid food, over and over again.

anyways, I just wanted to say hi! so there u go:p

494

[quote]mom-in-MD wrote:
Answering a question with a question?

[/quote]

I was ignoring that question because I’m shocked, appalled and disgusted that you thought I was refering to powerlifting when I said snatch! What’s wrong with you?

495

I was just trying to be funny and I failed?

kicks shoe in the dirt and shuffles away

496

[quote]stclair20 wrote:

[quote]mom-in-MD wrote:
Answering a question with a question?

[/quote]

I was ignoring that question because I’m shocked, appalled and disgusted that you thought I was refering to powerlifting when I said snatch! What’s wrong with you?[/quote]

hahaha! okay, not the response I was expecting, that was unexpected and good. And here I thought MiM’s one liner about Power Lifting was good one.

497

OG: Yea i dig that one as well, and as for you later post, DON’T encourage them! It’s like babysitting my nieces and nephews, but St clair has on a pink shirt and keeps saying anti-American things, and MIM is totally that girl who runs up, punches you (in the exact same spot) 600 times, then runs away laughing because she know she hurt you!

I am hiring YOU to watch them next time I have them both in the same room!

Halfbreed: Hey thanks man, yeah i definitely remember you from the old log! Welcome to the new one! I hope you are not such a stranger anymore! Oh and don’t worry the solid food is for a limited time only, I am sure my job is going to rape me more soon so i will be back liquids forever!

StClair and MIM: Well, I hope you both are done…I am going to promote this thing and call it “Battle of Baltimore” and you guys can fighting it out in person…we will invite everyone from T-Nation and we will all make a profit on it…You guys in?

Anyway, if both of you are done then we can get back to some training!

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“Don’t measure yourself by what you have accomplished, but by what you should have accomplished with your ability.”

“Do not let what you cannot do interfere with what you can do.”

“Be more concerned with your character than your reputation, because your character is what you really are, while your reputation is merely what others think you are.”

-John Wooden RIP

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13 June 2010: training

Insert: Complexes: 8 reps each exercise without putting down the bar.

weights:
115
125
135
145
155
165

Deads
Bent BB Rows
Hang cleans
Front Squats
Military Press
Back squats
Good Mornings
5 Muscle ups
Sprint 400 Meters

add weight and repeat…Then…

Speed deads:

315/5, 315/5, 315/5, 315/5, 315/5, 315/5, 315/5…Started slowing down a lot and my form was falling apart from being tired so i acquiesced and rolled out…good day though

498

[quote]Alpha wrote:
…acquiesced…
[/quote]

Whoa!! Big words. I remember something in the no too distant past about big words being used in your log, claims of being a witch, and getting burned at the stake…

499

I promise to play nice.

And no, I’m not that person that would punch someone a thousand times and run away…what makes you think that? I might be the person standing and laughing while YOU punch someone though…as long as he deserved it ')

500

out of curiosity, with your complexes, how easy do you find the military press? il follow a similar pattern of exercises (though less weight and less sets) and with the military il be nearly failing after a few reps. cant really handle the same weight with it that i can for the other exercises.