“Get busy living, or get busy dying.”
- The Shawshank Redemption
Hey alpha did you ever try getting into a proper powerlifting arch setup for your bench or would that aggravate the back too much?
Mateus: She had it coming man!
MIM: i just think you seem like the little girl who flirted by punching boys and running away!
Bowl: Well, the military portion of the complexes are definitely the place i am most likely to fail, but the weight I am using is pretty light compared to my max. But if you are having trouble I would just do them until you fail then start using push press in place of the military rather than using a different weight for them. Let me know how it works out for you? Thanks
The Dude: Thanks man, I dig it!
law8: You know man, i would try it out but I am not completely sure how to get into it…I have tried before and it definitely made my back start to rebel and cramp, but I just assumed i was doing it wrong. (that’s what she said) maybe i will do some more research on it and see if i can give it another shot
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“If you are lucky enough to find a way of life you love, you have to find the courage to live it.”
- John Irving
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15 June 2010: Training
Just do this as fast as possible next time you don’t have a lot of time
Run 1 Mile
100 Pull-ups
Run 1 Mile
200 Push ups
Run 1 Mile
300 Sit ups
Run 1 Mile
Then…a giant set of
Good mornings: 225/10, 225/10, 225/10, 225/10
Bodyweight (225lbs) Squats: 225/15, 225/15, 225/15, 225/15
Box Jumps (24" box: 10, 10, 10, 10
Notes:
this was hard.
Like really, really hard.
Like i never want to do this again hard…
Like, I’m going to quit lifting so that I know days like this don’t exist hard…
I didn’t rest much at all, because I didn’t have time to…I think you guys should give it a shot…but don’t yell at me afterward…
***this class is almost over so I will be able to get back in the gym more again…I have really enjoyed the class, but the home work and prep for presentations almost every night is not something I will miss…
Some pretty huge life changes could happen concerning my job as of Monday, but we will see what happens…
BTW I had written a rant but didn’t like how it turned out so i ditched it…but as soon as this class is over I will write another and get it out on here…
Hope your all doing well.
[quote]Alpha wrote:
Mateus: She had it coming man!
MIM: i just think you seem like the little girl who flirted by punching boys and running away!
Bowl: Well, the military portion of the complexes are definitely the place i am most likely to fail, but the weight I am using is pretty light compared to my max. But if you are having trouble I would just do them until you fail then start using push press in place of the military rather than using a different weight for them. Let me know how it works out for you? Thanks
The Dude: Thanks man, I dig it!
law8: You know man, i would try it out but I am not completely sure how to get into it…I have tried before and it definitely made my back start to rebel and cramp, but I just assumed i was doing it wrong. (that’s what she said) maybe i will do some more research on it and see if i can give it another shot
====================================================
“If you are lucky enough to find a way of life you love, you have to find the courage to live it.”
- John Irving
===================================================
15 June 2010: Training
Just do this as fast as possible next time you don’t have a lot of time
Run 1 Mile
100 Pull-ups
Run 1 Mile
200 Push ups
Run 1 Mile
300 Sit ups
Run 1 Mile
Then…a giant set of
Good mornings: 225/10, 225/10, 225/10, 225/10
Bodyweight (225lbs) Squats: 225/15, 225/15, 225/15, 225/15
Box Jumps (24" box: 10, 10, 10, 10
Notes:
this was hard.
Like really, really hard.
Like i never want to do this again hard…
Like, I’m going to quit lifting so that I know days like this don’t exist hard…
I didn’t rest much at all, because I didn’t have time to…I think you guys should give it a shot…but don’t yell at me afterward…
***this class is almost over so I will be able to get back in the gym more again…I have really enjoyed the class, but the home work and prep for presentations almost every night is not something I will miss…
Some pretty huge life changes could happen concerning my job as of Monday, but we will see what happens…
BTW I had written a rant but didn’t like how it turned out so i ditched it…but as soon as this class is over I will write another and get it out on here…
Hope your all doing well.
[/quote]
Let me put things into perspective for you…understand that 90, maybe even 95% of the people on this site (not your log, the entire site) can’t do 100 pullups in any quick fashion or even at all! Your insert would be a point of failure with any time limit. DO NOT mistake this as negativity, but much respect to your ability to break beyond the barriers that many will not. This is what makes your log the inspiration that it is. When I grow up I want to be just like you 
simply amazing… that is all.
…I remember this kid made me a valentine and I was so grossed out I slugged him really hard on the bus and made him cry, lol…
oh, I guess I AM that person, haha!..but it wasn’t in a flirty way. I was pretty much a tomboy. I didn’t want boys to like me, yuck!!
Outstanding training the other day…how do you break down your pull ups/situps/pushups?? Like do as many as you can, catch your breath and go again? dayum!!
Major life changing job changes, huh? For the better I hope!
I think this may actually have been your most amazing session yet. Just total lunacy.
Hey been reading your log for a while n really inspiring me to get back into doing metcon stuff and stop being such a lazy prick…
P.s. i recently discovered bodysaws as an evil addition that you could add to your giant sets as ab work. I just use plates under my feet: the heavier they are the harder
One question though: when i do weighted dips it literally feels as if my breastplate is being ripped apart, and since you toss around quite a bit of weight i was wondering if you had any solutions to this since i love doing them but i always have to stop because i physically can’t do anymore
Cheers in advance for the reply, really respect and amire you. Your log has given me a reason to get up tomorrow morning and try those Burpee Thrusters 
decmc, do you feel like that all the time, or only when you are fatigued at the end of a set? I used to have something similar before, so I’m interested in this as well.
Amazing lifting, Alpha!
Mateus: Ha thanks man! it was a rough day, but sometimes it is great to throw in things like that just because they are easy exercises, but you can still push WAYYY past your pre conceived limits without any real chance of hurting yourself…and when i grow up I wanna be just like Brittany Spears…without the hair of course!
Bunny: Thank you my friend!
MIM: See, i knew it! all of us tanning-challenged people are always violent! You say that you didn’t like boys back then, but I say BS! You, my friend, are a violent flirt…But don’t feel bad, it’s kinda hot…But I punch back!!!
Oh and Yeah i take the exercise and do as many as possible so my pulls yesterday looked something like this:
BWx37
BWx20 some
BWx15
BWx10
BWx10
and so fourth until they were done…my breaks are just long enough to catch my breath and shake my arms out in a feeble attempt to get blood back into them…
With push-ups, I can get most of the way there in one set but 2 at the very most
and the situps, i just don’t stop until they are done…But it always makes that last run funny because my hip flexors are so shot!
Thanks so much for checking in and asking! -----Bully…
Redstar: Thanks man! i really don’t want to do it again!
Decmc and Cyberwar: Thanks so much fro the kind words fellas, it means a lot!
Now, about the dips. You know, i used to have that problem, and sometimes my breastplate would even “crack” and that would relieve some pressure…but eventually I had to bring in my arms further and this really seemed to help the issue…Most dip “machines” suck because the bars are so far apart. i like them (and am most powerful) when my hands are just outside (approximately 4-6 inches on each side) of my hips. Almost so my shoulder are directly lined up over the bars…This helped me a ton…
Also try Ring or blast strap dips to allow your body to follow its natural strength curve and let it do what it wants to do. be careful though, those get hard fast!
Give those things a try and see if it helps, let me know. I hope that helps you guys out some!
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“The quality of a person’s life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor.”
-Vince Lombardi
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16 June 2010: Training
Insert: As fast as possible
21 Spraw power clean & Presses 95lbs
21 Blast Strap Dips
15 Spraw power clean & Presses 95lbs
15 Blast Strap Dips
09 Spraw power clean & Presses 95lbs
09 Blast Strap Dips
Strength: Giant Sets…
1a. Front Squat: 245/6, 275/6, 296/6, 315/6
1b. Weighted Wide grip Pull ups: 90/6, 90/6, 90/6, 90/6
1c. Obliques: 4 Sets of 6 Reps
2a. BB Incline Bench Press: 235/8, 255/8, 275/8, 255/8
2b. Wide Grip BW Pull ups: 12, 12, 11, 10
2c. Obliques 4 sets of 8 reps
Extract:
Interval Sprints on treadmill, 1 minute walk, 45 seconds run, and repeat for 10 Rounds
Notes:
Despite the rough day yesterday, today felt pretty darn good. 315 wasn’t that heavy at all. Although pushing that bar against my throat for that long really makes me want to yack…
-weighted pulls/ and BW pulls both felt pretty strong, and my incline bench is going back up…all of these are good signs that i may be able to keep moving upward my next maxing out time, which always makes me happy…
-Doing nothing but shooting sub machine guns tomorrow…how could you NOT look forward to that?
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16 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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<3
Cheers alpha think i’ll stop doing them on the dip station and just use my rings instead then.
and cyber, i kinda get it as i get fatigued, but only when i do weighted dips with the handles from the ‘captains chair’ machine which has a ridiculously wide grip. I’ve just ordered a weight vest that holds up to 30kg so i can do em on my rings as soon that arrives, should solve the problem as i never get the pain dipping on my rings, so excited!
Good to hear. I used to get that pain as I fatigued on a v-bar station, but the gym I use now only has a parallel one, and after I got accustomed to it the pain went away.
Awesome stuff. Very motivating man
Power GnP: olive juice you too…
demc & Cyberwar: Let me know how it works out for you fellas! good luck!
mmatt: thanks brother! and welcome to the log man
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“He who learns must suffer. And even in our sleep pain that cannot forget falls drop by drop upon the heart, and in our own despair, against our will, comes wisdom to us by the awful grace of God.”
-Aeschylus
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18 June 2010: training (GPP)
Ran 2 miles
4 Hill sprints (On a terribly long gravel hill)
Ran back 2 miles
wanted to die.
My class finished up today and I graduated with honors and some special awards so i was stoked. but i will be glad to get back to a “regular” schedule again…
My mom broke her leg last night…which is bad news…but it is her birthday next week! which is good news!..but i will be doing a lot of random stuff over at my Mom and Dad’s place to help them out for a while…you know, with ALL of my extra time!
omoi, peplegmai kairian plegen eso
I love Aeschylus. Greatest dramatist ever.
(for those who don’t read ancient greek it says “Oh, I have been struck by a mortal wound inside my heart” it’s the opening to a T.S Eliot poem)
Dude your inserts are insane. I tried doing half of one ( the 100 pullups one) for GPP and almost puked.
Hope your mum is OK
I was waiting to hear about the submachine gun training. Were you wearing just a bandanna as a headband and either no shirt or just an olive drab tank top? Did you do it with just one hand like they do in the movies?
In PT I got to run against one of those giant resistance bands. Have you tried that? Amazingly fun.
Just checking in on your thread and goosing you back to the first page.
Alpha - I just tried this, found it good apart from my bench press screwed up my overall score a little, the rest of the exercises where just endurance. I guess this would be really easy for you but I think it would be really interesting to see what you score and then that could be a benchmark for me to work towards.
You probably need at least an Alpha 495 Challenge or something to make it harder for you on the strength part! Anyway see what you think.
For some reason the youtube video won’t load, apologies for my computer illiteracy but I don’t know what is going on. Anyway it is the Martin Rooney Training for Warriors 315 Workout Challenge
Hey Alpha just reading through your log. Very impressive stuff man. I’ve recently started to steal your insert/extract idea (i usually just do the extract but I’m going to start the insert this week)
hope every things going good with your training and with work. Looking forward to hearing/reading more of your workouts cause your insert/extract ideas are nice. My favorite has been the burpees with dumbbells… I also like the burpee pull ups but the bar at my gym isnt high enough so im jumping like 6 inches to grab it which is weak. Thanks for the reminder about the deck of cards work out. I havent done that since I was in PTRR before I started training… good stuff.
.greg.
Im sure you’ve probably done this before (i did it today) was to do a Pull up, Dip, Push up pyramid. 2 pull ups, 2 dips and 5 pushups, then 4,4,10 then 6,6,15 (you get the progression) go up to 10 then back down (i only go up to 10 then the next set is back down to 8)… It gets pretty brutal on the 8, 10, 8 portion… Just a thought if you wanna change it up some time. Works out to 50 pull up, 50 dips and 125 push ups.
.greg.