Alpha's Work II

Training Training Logs
561

Alpha, you’re inspiring. Took a page from your book today and ran 1.5 miles as fast as possible then did circuits of 10 each, fast as possible: bodyweight squats, burpees, and pushups, 4 rounds. My conditioning is not so great, but I had to do something, and can’t lift with my finger splinted (dislocate and volar plate fracture). Anyway, I said to myself that if I needed to get in better shape, I sure as hell better do something now because it won’t be any easier when the splint comes off. Anyway, thanks for the inspiration.

side note: just finished “Outliers” myself. I had been wanting to read it for a while and spotted it at a garage sale for a dollar last Saturday. Great deal, great read. If you haven’t yet, you should read Freakonomics, kind of along the same lines.

562

Dude, I’m on the first few pages of Outliers.

At first, he talks about the month you were born having a lot to do with being successful and I’m like, wtf? Is this guy taking away hardwork, passion and dedication among other great virtues as a great contributor of success?

I was ready to put the book down, but it’s way too interesting to stop. Like I said, I’m on the first few pages, so I’ll just have to see.

563

Hey Alpha,

I just got net access for the first time in about a month. I am still training hard, on a fairly meat-heavy diet, and rucking a bit with some heavy gear.

Every time I don’t want to get up at 0430 to train (too hot after this), I ask - what would Alpha do? Then realise you would probably already be done with training and reading some philosophy or something.

I am glad to hear you are still hitting it hard. Take it easy mate,

MF

564

Live4Deadlift: Thanks so much for the compliments man, it means a lot! Now if I could only get T-Nation Sponsorship so i didn’t have to pay so much money for these supps!

Deltaone: Man I liked everything you listed there! But going by what you just said, you should check out:

“The mission, the men and me”
“The only thing worth dying for”
“On Combat”
“The gift of Fear”
“Gates of Fire”

Once you have read those, let me know what you thought and I will give you some more ideas!

The great: Awesome job with the workout brother! and you are completely right, it is only going to increase intensity once that splint come off! Oh and I had Freakanomics sitting on a bookshelf and hadn’t read it because I thought it was about money and finances, but since you just suggested it, I stuck it in my pack and will probably start i tomorrow. Thanks a lot man!

BLU ninja: Stick with it man. the first chapter or two are the lamest parts of the book. It gets much better. If you dig that kind of stuff check out, “the talent code” and “practice is overrated”…both are good. Thanks for stopping in man

BADMF: Hey man! Great to see you back around! and it i awesome to hear that you are still doing so well! but you are waaaayyyyy to nice to me! At 4:30 this morning I was sitting in an Airport (definitely not post workout) cursing the world because I was dragging arse so bad! i was reading something semi-philosophical though! great to have you back around brother!

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“A pessimist is one who makes difficulties of his opportunities and an optimist is one who makes opportunities of his difficulties.”

-Harry S. Truman

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03 July 2010: GPP

2 minutes of fast paced shadow boxing
10 Burpees
2 minutes of fast paced shadow boxing
10 Burpees
2 minutes of fast paced shadow boxing
10 Burpees
2 minutes of fast paced shadow boxing
10 Burpees
2 minutes of fast paced shadow boxing
10 Burpees

Then: on a Precore treadmill: Speed 10, incline 12

30 seconds sprint
30 seconds rest
30 seconds sprint
60 seconds rest
30 seconds sprint
60 seconds rest
20 seconds sprint
40 seconds rest
20 seconds sprint
30 seconds rest
20 seconds sprint

then lots and lots of stretching…Hamstring still feels a bit funny, but my back is sore in all of the right places from yesterday’s deads…

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Fuel:

Meal 1: in milk: 1 scoop Optimum whey, 1 scoop Metabolic Drive, 1 tea spoon instant coffee, ice, 1 Flameout, 2 bcaa’s

Meal 2: 1 scoop Optimum whey, 1 scoop Metabolic Drive, 2 BCAA’s

Meal 3: 1 Scoop Optimum whey, 1 Scoop Metabolic Drive, and a redbull

Meal 4: 1 Scoop Optimum whey, 1 Scoop Metabolic Drive, 1 Flameout, 2 BCAA’s

Meal 5: A pouch of tuna…man I am so sick of tuna, i have to wretch it down…

Meal 6: 1 scoop Optimum whey, 1 scoop Metabolic Drive, 1 Flameout, 1 Melatonin, 1 Muscle relaxer, 2 Tylenol Pizzle mizzle

Stay out of trouble and don’t drunkly burn down your house with fireworks tonight/tomorrow! …but if you do, video tape that shite and send it over to me!

565

[quote]Alpha wrote:

Man I liked everything you listed there! But going by what you just said, you should check out:

“The mission, the men and me”
“The only thing worth dying for”
“On Combat”
“The gift of Fear”
“Gates of Fire”

Once you have read those, let me know what you thought and I will give you some more ideas![/quote]

Great! I’ve already read “Gates of Fire” before, it’s an epic book, so another reason to read it again. Thanks for the suggestions bro.

566

Hey again man,

About to go off the air again - will check in when I can.
Don’t suppose you know any books on how to motivate dudes getting paid $4 a day to be professional soldiers / police and not take bribes / terrorise locals / be gangsters? That would come in handy…

Keep it heavy man,
MF

567

I thought I’d post these articles on here as I feel that they complement the spirit of this thread…

THE END

568

Happy 4th of July, Alpha.

569

Alpha, a dude out in my neighborhood lost his arm while doing fireworks, I kid you not it was all over the news. So, no videos of burning down the house haha

570

Deltaone: Glad to help brother!

BadMF: Man I have been trying to think of one, but sadly I cannot. I think Dave Grossman’s “on combat” might inspire them to play for the good guys though?!?! Good luck brother, and stay safe out there!

Animal Mother: Thank for the articles brother! Great reading!

The Rizza: thanks brother! To you and yours as well!

BS Runner: I hate to laugh at someone’s misfortune, but that is pretty hilarious! Survival of the quickest…

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i still have a jacked up right hamstring and right delt due to me taking part in much stupidity, so i am giving the shoulder another day…

Just went for a LSD Run, I have no idea how long it was, I was just trying to clear my head…but it was definitely slow!

For those who are interested in such things, this is how I will be setting up my giant sets and Accessory stuff for the 5/3/1…along with inserts and extracts.

Day A:
1a. Deads: 380/5, 440/5, 495/5â??410/3, 470/3, 520/3â??440/5, 495/3, 550/1
1b. Obliques: 8,8,8,8
2a.Front Squats: 8,6,5,4
2b. DB Sqings: 8,8,8,8
3a. Rack Deads: 4,4,4,4
3b. BB Shrugs: 8,8,8,8

Day B:
1a. Weighted Pull-ups: 4,4,4
1b. Military: 155/5, 175/5, 200/5â??165/3, 190/3, 210/3â??175/5, 200/3, 225/1
1c. Abs: 8,8,8,8
2a. Weighted Pull-ups: 3,3,3,3
2b. DB Rows: 7,7,7,7,7
2c. Incline Bench: 5,5,5,5,5

Day C:
1a. Squats: 360/5, 415/5, 470/5 â?? 385/3, 440/3, 495/3 â?? 415/5, 470/3, 525/1
1b. Obliques:8,8,8,8 each side
2a. Deads from Deficit: 4,4,4,4
2b. Obliques: 8,8,8,8 each side
3a. Good mornings: 8,8,8,8
3b. DB Snatches: 8,8,8,8

Day D:
1a. BB Rows: 8,8,8,8
1b. Bench: 285/5, 330/5, 375/5 â?? 310/3, 350/3, 395/3 – 330/5, 375/3, 420/1
1c. weighted Abs: 8,8,8,8
2a. Bodyweight Chins: 10,10,10,10
2b. Bradford presses: 8,8,8,8
2c. Bodyweight Chins: 10,10,10,10
2d. weighted Dips: 8,8,8,8

i hope everyone is doing well out there!

571

Hi bro!

I’ve been following your log as everybody else. Really interesting to see your new program. I like your set up “5/3/1 meets the giant”. I noticed you have your pulling/pushing and hams/quads balanced well (wouldn’t have expected anything else though).

I plan on doing 5/3/1 later in fall with BBB-template, but with lot less volume. But I’ll definately keep eye on this experiment.

Man, your pulling and pressing a lot back to back on day D in 2a-d. I’d be dead, but this sounds just like you, you mutant…

Keep it going!

572

[quote]Alpha wrote:
Deltaone: Glad to help brother!

BadMF: Man I have been trying to think of one, but sadly I cannot. I think Dave Grossman’s “on combat” might inspire them to play for the good guys though?!?! Good luck brother, and stay safe out there!

Animal Mother: Thank for the articles brother! Great reading!

The Rizza: thanks brother! To you and yours as well!

BS Runner: I hate to laugh at someone’s misfortune, but that is pretty hilarious! Survival of the quickest…

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

i still have a jacked up right hamstring and right delt due to me taking part in much stupidity, so i am giving the shoulder another day…

Just went for a LSD Run, I have no idea how long it was, I was just trying to clear my head…but it was definitely slow!

For those who are interested in such things, this is how I will be setting up my giant sets and Accessory stuff for the 5/3/1…along with inserts and extracts.

Day A:
1a. Deads: 380/5, 440/5, 495/5�¢??410/3, 470/3, 520/3�¢??440/5, 495/3, 550/1
1b. Obliques: 8,8,8,8
2a.Front Squats: 8,6,5,4
2b. DB Sqings: 8,8,8,8
3a. Rack Deads: 4,4,4,4
3b. BB Shrugs: 8,8,8,8

Day B:
1a. Weighted Pull-ups: 4,4,4
1b. Military: 155/5, 175/5, 200/5�¢??165/3, 190/3, 210/3�¢??175/5, 200/3, 225/1
1c. Abs: 8,8,8,8
2a. Weighted Pull-ups: 3,3,3,3
2b. DB Rows: 7,7,7,7,7
2c. Incline Bench: 5,5,5,5,5

Day C:
1a. Squats: 360/5, 415/5, 470/5 �¢?? 385/3, 440/3, 495/3 �¢?? 415/5, 470/3, 525/1
1b. Obliques:8,8,8,8 each side
2a. Deads from Deficit: 4,4,4,4
2b. Obliques: 8,8,8,8 each side
3a. Good mornings: 8,8,8,8
3b. DB Snatches: 8,8,8,8

Day D:
1a. BB Rows: 8,8,8,8
1b. Bench: 285/5, 330/5, 375/5 Ã?¢?? 310/3, 350/3, 395/3 – 330/5, 375/3, 420/1
1c. weighted Abs: 8,8,8,8
2a. Bodyweight Chins: 10,10,10,10
2b. Bradford presses: 8,8,8,8
2c. Bodyweight Chins: 10,10,10,10
2d. weighted Dips: 8,8,8,8

i hope everyone is doing well out there![/quote]

Alpha,

So it basically looks like an upper/lower split. Have you trained like this before? How will training like this effect your physique, strength, etc. compared to full body training? Will you keep the inserts/extracts? Will you still sprint/run the same amount?

573

Hey Alpha, I also do overhead squats and DB swings prior to front squatting…helps me keep my hips underneath the bar better. What are your thoughts?

Stay nasty

574

still reading!

Hi.

575

Alpha, I’ve read every page of this log and I have to tell you, I feel I owe it to you; what you’ve communicated here means alot more to me and I’m sure many others than a goal of training intensity unrivaled by anyone else I’ve ever met; it tells me that there are people in the word that take my passion and eat it for breakfast. I’ve learned that you cant rely on what you did yesterday. You can’t rely on what you did 10 minutes ago, the only thing that matters is what you are about to do, and never giving in on what that thing is.

I’m 19 and have been powerlifting/bb for a couple years, but with the inspiration of this log and your outlook on training Ive been able to hit PRs in my bench(340) my squat(440) and deadlift(490), I’ve been able to run longer and harder than I thought I would ever be able to.

I have modeled myself in many ways to become the best I can be, whether through education, physical ability, personal relationships etc. and the only way I can do this is through the inspiration I draw from the world around me. It’s inspiration that I draw from people like you, with a passion so raw and intense, a passion that most people, unfortunately will never experience, that drive me and get me up and keep me on my way. I want to thank you and I sincerely hope you never give up…but shit I know you won’t. Best wishes. Thank you again.

576

guhkes: thanks for the kind words and for stopping in brother! you have been doing great in your log as well!

Animal Mother: yeah man i have trained like this before, (I have virtually tried everything by now!) i am not totally sure how it will effect my training, but i do hope positively! i feel a little weaker, but it is something new, which hopefully, stimulates new growth and strength. And yes, i will be keeping the inserts/extracts and will be running/sprints as least as much if not more. thanks for checking in and asking the questions brother!

EB 2012: i completely agree man, that is why I do it as well, and to keep my mind thinking about firing my hips…and they suck, so that is always a plus! thanks for checking in man, and welcome to the log!

MIM: HI! and everyone here has voted and said that you need to put more pics of yourself up in your log!

Mackk: Thank you so much for such amazing compliments and kind words brother! They mean more than I can explain! And welcome! Don’t be a stranger around here!

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“Never regret. If it’s good, it’s wonderful. If it’s bad, it’s experience.”

  • Victoria Holt

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06.08.2010 Training:

Insert: No time to get it done…Today started with all of us on my team doing our PT test for this quarter, followed by a decent amount of ground fighting…once all of that was done, I only had a very short time to fit this in, so thins is what I got…

Strength: Giant sets

1a. Weighted Pull-ups: 115/4, 125/4, 115/4, 115/3, 115/3
1b. Military: 155/5, 175/5, 205/5, 205/5, 195/5
1c. Weighted Abs: 4 sets of 10 reps

2a. DB Rows: 100/10, 100/10, 100/10
2b. DB Incline Bench: 100/10, 100/10, 100/10
2c. Abs: 4 sets of 10 reps

Extract: Again…no time

Notes:

The stuff before the strength workout definitely had me a little run down going in, but it went pretty smooth despite all of that…

and the 100lb DB for the row/inc SS were that weight because they are the heaviest the gym I was at had…

I got the crap shot out of me point blank with a bunch of sims today so i have quite a few leaking projectile wounds on my back and arms…fun…

Hope all is well out there!

577

Alpha, how do you keep up your fighting technique with all the other stuff you have going on? do you work it in as cardio or is it its own thing altogether?

578

Mackk: well right now, with the brain tumor refusing to go away and such, i cannot get a Doc’s clearance to start fighting again…Not that it would matter much anyway, due to the fact the the job is keeping us so busy that i wouldn’t have much time to train anyway…Buuuutttttttt hopefully in the next few months there is going to be some big changes for Stclair20, Dirtysouth, and myself so that our lives will be getting MUCH better, and if those things happen than, i am planning on going back to training on the regular with the Doc’s permission or not…

But as for right now, I do a good bit of shadow boxing, and try to stay in reasonable cardio shape…and just stay mentally strong enough so that when the times come that an arse beating needs to be handed out, than i am standing right there first in line to accommodate… thanks for asking man!

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–From Charles Kingsley, the Cannon of Westminster and Chaplin to Queen Victoria

"I am Pallas Athene, and I know the thoughts of all men’s hearts and discern manhood on their baseness.

From the soul of clay I turn away, and they are blessed but not by me.

they fatten at ease like sheep in the pasture and eat what they did not sow like oxen in the stall. they grow and spread like the gourd along the ground, but like the gourd they gave no shade to the traveler.

When they are ripe death gathers them and they go down unloved into Hell and their name vanishes out of the land.

But to the souls of FIRE i give more fire, and to those who are manful, i give might more than a man.

These are the heroes, the sons of the immortals who are blessed, but not like the souls of clay…

For i drive them fourth by strange paths that they might fight the Titans and the monsters and the enemies of God and men…

Tell me now. Perseus, which of these two sorts of men seem to you more blessed?"

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09July2010: Training

Insert: As fast as always

20 dead hang pull-ups
55 Full range sit-ups
70 Full Range Push-ups
Run 800 Meters as fast as possible

15 dead hang pull-ups
40 Full range sit-ups
45 Full Range Push-ups
Run 600 Meters as fast as possible

12 dead hang pull-ups
35 Full range sit-ups
40 Full Range Push-ups
Run 400 Meters as fast as possible

Strength: Super Sets

1a. Squats: 360/5, 415/5, 470/6, 455/5, 425/5
1b. Full Contact twists: (25+Bar)5 sets of 6 reps each side

2a. Deads from Deficit (Hybrid sumo stance from on top of plates and mats): 315/4, 365/4, 405/4
2b. Full Contact twists: (25+Bar)3 sets of 6 reps each side

3a. Good mornings: Didn’t happen
3b. DB Snatches: Didn’t happen

Notes:

Squats felt pretty good today…when i looked at the 470/5 today before the workout i felt a little trepidation that is was going to be pretty tough, but i got the 6 semi-easily and could have kept going, but as i have said before, i am not really going to go balls out on the last sets…I am still trying to work my form…

the deads also felt pretty good, but man are they heavy off the ground being that deep…i just hope this helps in the long run…

-my last set of squats and my deads from the deficit really aggravated my hurt right hamstring, and after I was done my sets, i literally limped out of the gym to my truck…we will see how this ends up…i won’t be in country for a few days…if I get any workouts in, i will try to get them posted…

Be good everyone!

BTW i really dig today’s quote—if you just breezed over it, go back and read it again, it is a good one…

579

Alpha take care yourself, and no i didn’t breeze through the quote. I love that kind of stuff, the power of a few words put together coherently is sometimes nothing short of amazing. It really is kindof funny when you think about some of these quotes and just how true they are. Especially the one above.

580

I need to gather up all these quotes and print them off, actually i need to just print of your whole log! absolutely awesome stuff.