Ola Alpha! I didn’t know you were gay, I’m really sorry to hear that…best of luck. On the positive, your training is looking brotastic; get back to the States safe.
just checkin on ya.
get home safe.
Flash: man, have you seen dudes? They are gross, I feel bad for anyone who likes them!
Powergnp: only for you man, only for you. Good to have u back, and good job changing the name of your “finishers”!
MIM: hi girlie! Thanks for checking in!
Hey Alpha, thanks for the back squat tips. Making the effort to keep my elbows under the bar made the biggest difference. I always figured it didn’t matter much with a high bar but I guess I was wrong.
Keep killing it
EB2012: Glad to help brother, just keep working the form and the weight will continue to climb.
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“Men acquire a particular quality by constantly acting a particular way… you become just by performing just actions, temperate by performing temperate actions, brave by performing brave actions.”
-Aristotle
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18July2010: training
Insert: Run 1.5 miles as fast as you can…
Strength: Squats 5/3/1 Week2wave1 and giant sets:
1a. Squats: 385x3, 440x3, 495x3, 495x1, 455x3
2a. Weighted Abs: 5 sets of 8 reps
2a. Squats with green band double up around my knees (to help me fix them from falling “inward” while doing my normal squats…) 315x5, 335x5, 355x5
2b. Weighted abs: 3 Sets of 8 reps
3a. hybrid stance stopping deads from deficit: 385x3, 405x3, 425x3
3b. Weighted abs: 3 sets of 8 reps
Extract/Final strength stuff of the day…was running out of time so i had to combine them…
225lb Good mornings x8
80lb DB Snatch with left arm
225lb explosive squat
80lb DB Snatch with right arm
Run/trip/walk/fall/jog 400 meters
Do this ^ 3 more times then tried to walk back out to my truck…
Notes:
-pretty brutal day…495 is such a mental block point for me…for some reason i just feel like it “looks” too heavy for me to lift, and yet i can still get it so i am going to have to get over such nonsense…I am actually like this when ever I add another plate on to the bar 405 on bench, 585 on squats and deads, 315 on OHP…i tend to psyche myself out too often…worked out in my favor today though…
-Squats were moving slow today though…not very explosive and was very tentative in the eccentric portion of the movements…need to work on that…
-my legs feel like junk but i am glad that is done…i think roam rolling, LAX ball and stretching are in my immediate future…
**special note for those of you from MD, i just got 3 dozen steamed crabs and am headed to my parents for a cookout…i am beyond stoked…CRABS AND FOOTBALL, THAT’S WHAT MARYLAND DOES!!!
all of you are welcome to come over and join me for a hot crustacean and cold beer, but you need to find me first…BWWAAAHHAHAHAHAHAHAHAHAHAHAAAAAAA!!!
be right there
[quote]Alpha wrote:
Flash: man, have you seen dudes? They are gross, I feel bad for anyone who likes them!
Powergnp: only for you man, only for you. Good to have u back, and good job changing the name of your “finishers”!
MIM: hi girlie! Thanks for checking in![/quote]
Dude, I’m the only dude I could be gay for. I get up 2 hours early every morning just to spend extra time with myself.
Stclair20: You should have come man, it was fairly epic…BTW I have some more stories to tell you when next we meet…
Flash: again, you have made me laugh my friend!
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“there is always a point at which people will break. That’s why you train mental toughness. Everyone will break–there’s not a man alive who can’t be broke. Your job, with all that mental training, that suffering, id just to push your own line of mental breaking so far back your opponent can’t find it. Then you take your opponent and get HIM to cross his line, because once he starts breaking he accepts your dominance, and once he accepts your dominance, you can finish him off…”
-Josh Waitzkin
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19July2010: Training
21 Pull ups
21 Overhead squats
15 pull ups
15 Overhead squats
09 Pull ups
09 Overhead squats
…So sore from yesterday’s squat/lower body day it is not even funny…
Strength: 5/3/1 week2wave1, Giant sets:
1a. BB Rows: 245x8, 265x8, 275x7, 285x5, 295x5
1b. Bench: 315x3, 350x3, 395x3 (easy), 365x3, 385x3
1c. Plate around head: 45lb 5 sets of 16 reps
2a. Bodyweight Chins: 12, 12, 12
2b. Bradford presses: 165x8, 175x8, 155x8
2c. Bodyweight Chins: 12, 12,12
2d. weighted Obliques: 3 sets 10 reps each side
Notes:
-Bench felt very strong today…the weights were moving fast and i was a little worried about 395x3…once i get around 405, I typically just go for singles…but i supposed that is going to change and hopefully it will make me stronger in the long run…
-didn’t fit dips or an extract in today as i needed to get home to cut my grass (i guess a push mower counts as GPP right?) and then I am headed to go meet a friend who is getting rid of a home brew set, which i just do happen to be inheriting! it will be time for “Alpha’s Awesome Ale” soon…i am pretty stoked because home brewing is something I have wanted to try for a while.
You all missed out on the crabs yesterday, i ate a ton of those little crawling things!
I hope you all are getting a good start to the new week…mines starts at 0130 tonight/tomorrow morning…uggg.
Wish I could take credit for it man. That’s a Dice Clay line. How many times do you think you can hit 405 on the bench, and what’re the odds on getting that vid’d?
excellent quote yet again Alpha…still killing it as always.
video suggestion: do your insert and/or extract wearing a ski mask 
You KNOW we all want to see how these things go down! Ski mask covers face, anonymity maintained. Voila!
Hey man, just checking in, how are things ?
Also, have you ever done GPP work with a sled or a prowler ? By the way, how to you do your rucking ? My sled broke up and decided to ruck until I get a new one. I tried placing a sandbag inside a backpack and gave it a try but it just gave me a bad case of back pain, do you have any kind of special backpack for it ?
Flash: I bet I can get it between 5-8 times, I can vid it for you, but it may be a little bit, because I am trying to stick pretty close to the 5/3/1 numbers for another month or so, but I will get it out to you soon enough brother!
Adam F: thanks man, and thanks for checking back in!
The dude: Hahaha great idea man! I can see me slipping that thing on, and immediately all of the hot chicks run for the door and the 110lb kid behind the desk empties the cash register for me!
Delta one: Things are good man, as always. you will very rarely hear me say other wise. And I would LOVE to do my GPP with a sled or prowler, but in my homeowner’s association would never allow me to make that kind of noise or damage their precious streets…most of the neighbors already look at me like I am a child molester when they see me out doing hill sprints near a local bus stop…stupid people…Oh btw I saw your progress pic on your log man…you are doing great! keep it up!
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“The greater life’s pain, the greater life’s reply”
-Joseph Campbell
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21July2010: GPP
-Stuck in a hotel at high altitudes with a horrible gym, so i did this:
Ran 200 meters
20 Burpees
ran 200 meters
20 V Situps
ran 200 meters
50 3-count Jumping jacks
ran 200 meters
40 Push ups
ran 200 meters
20 Inverted rows
ran 200 meters
25 Burpees
ran 200 meters
25 V Situps
ran 200 meters
60 3-count Jumping jacks
ran 200 meters
50 Push ups
ran 200 meters
25 Inverted rows
ran 200 meters
20 Burpees
ran 200 meters
20 V Situps
ran 200 meters
50 3-count Jumping jacks
ran 200 meters
40 Push ups
ran 200 meters
20 Inverted rows
ran 200 meters
15 Burpees
ran 200 meters
15 V Situps
ran 200 meters
35 3-count Jumping jacks
ran 200 meters
30 Push ups
ran 200 meters
15 Inverted rows
ran 200 meters
Walked 1 mile at 3 mph on a 15 incline
Stretched and cooled down…
the higher altitude really smoked me during this…I hate workouts like this, but it is better than sitting in my hotel room doing nothing…now it is time for a medically induced coma…
Hope you all are doing great out there!
“The greater life’s pain, the greater life’s reply”
-Joseph Campbell
One of my favorite authors.
You’re conditioning is insane, man. Lots to learn in here.
you ran a mini marathon and did more burpees than most x-fitters do in a whole year. and you call it “better than nothing.” sometimes i suspect your humor is very very twisted.
have a good coma man!
Just finished getting caught-up on this log of yours Alpha. Just wanted to say what a shining example you are for me. I feel like given the time, you could overcome anything. Keep it up brother, you inspire us all.
Defnitely an inspirational animal, Alpha. Keep it up.
[quote]Alpha wrote:
Things are good man, as always. you will very rarely hear me say other wise. And I would LOVE to do my GPP with a sled or prowler, but in my homeowner’s association would never allow me to make that kind of noise or damage their precious streets…most of the neighbors already look at me like I am a child molester when they see me out doing hill sprints near a local bus stop…stupid people…Oh btw I saw your progress pic on your log man…you are doing great! keep it up![/quote]
Thanks bro, means a lot. I know how you fell on the sled/prowler subject, people always gave me hard looks when I was dragging that shit outside. Once I took it to a park so that I could drag it for a good distance and someone called the cops on me for “agressive looking behavior”. Guess some people just can’t bear to see others getting shit done.
Have a nice coma man 
Whup: me too man, I dig a lot of his stuff. And thanks for the kinds words brother!
Halfbreed: Ha I think most people would definitely be disturbed by my humor! But thanks for the compliments man!
Tis Drew: that is one of the nicest things you could say man, thanks so much brother!
ink addict: Thanks man, it means a lot!
Delta one: They called the cops!!! that’s hilarious! I may need to start heading somewhere else to try to do that though…can’t really beat sled/prowler work. Thanks man!
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“Ability is what you’re capable of doing. Motivation determines what you do. Attitude determines how well you do it.”
-Raymond Chandler
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22July2010: GPP
2 min shadow boxing
1 min rest
2 min shadow boxing
1 min rest
2 min shadow boxing
1 min rest
2 min shadow boxing
1 min rest
2 min shadow boxing
1 min rest
2 min shadow boxing
1 min rest
i will be traveling all day today and I am 90% sure I will not be able to get to the gym for my 5/3/1 deads day…so i got this done this morning…
Thanks again for all of the kind words everyone!
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Peace! i hate the word! as i hate Hell, all Montigues, and thee…"
Read: Romeo and Juliet…it is badass
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23 July 2010: GPP
run 1.5 miles
5 long hill sprints
run 1.5 miles…
i feel like there are about 40x the amount of training logs on here…it is blessing to stay on the first page for more than like 10 minutes now!..