No worries man, though I gotta be honest I’ve tried reading Mein Kampf 3 times now and am just finally pulling it off.
OG: You have no idea! I am at my happiest cover in mud! great to see you back around here!
MIM: of course i did! Do you really think so little of my mountaineering skills!?!? Thanks for checking in!
Whiteflash: I suppose i will have to give it a try if you definitely say it is worth it. thanks again brother
====================================================
“You have to create a track record of breaking your own mold, or at least other people’s idea of that mold.”
-William Hurt
====================================================
09August2010: training 5/3/1 week1wave2 Military
Insert: as fast as your little heart will allow
Row 500 meters
Power clean 185 8 times
Row 500 meters
Power clean 185 8 times
Row 500 meters
Power clean 185 8 times
Row 500 meters
Power clean 185 8 times
Strength: Giant sets
1a. Wide grip weighted pull ups: 110x4, 110x3, 100x3, 100x3, 100x3, 100x3
1b. Standing BB Military press: 160x5, 170x5, 185x5, 155x10, 165x8, 165x6
1c. Obliques: 6 sets of 5 reps each side
2a. Single arm BB rows: 95x10, 115x8, 125x8, 135x8
2b. BB Incline Bench: 245x8, 245x8, 245x8, 225x8
2c. Obliques: 6 sets of 8 reps each side
Extract:
Climb 25 foot rope
10 squat and throws with a 20lb medicine ball
Climb 25 foot rope
10 squat and throws with a 20lb medicine ball
Climb 25 foot rope
10 squat and throws with a 20lb medicine ball
Climb 25 foot rope
10 squat and throws with a 20lb medicine ball
Climb 25 foot rope
10 squat and throws with a 20lb medicine ball
Climb 25 foot rope
10 squat and throws with a 20lb medicine ball
run a mile as fast as you can…
Had a little extra time so i screwed around with some DB’s doing some lat raises/rear delt raises and curls…
Notes:
-Well, i think all of that rowing definitely hurt my pull-ups a little bit, but it was well worth it considering how much water drained out of me during this workout…
-Yep you read that right, single arm BB rows…put on end on the ground, load up the other end with 25’s and 10’s brace yourself and row away…I like them…
-My incline bench felt pretty rough from all of the reps of the military, but I was still happy with it..
****Oh and i finally decided to get a belt…I bought the EliteFTS single prong one, just because of how bad the broken back keeps reacting to the deads and squats…I am not going to use it too much, but i hope it will stop some of the seizing that keeps occurring.
Overall it was a good workout…the extract was tough because i have not spent too much time rope climbing recently, but doing so much active stuff outside this past week kind of inspired me to become more mobile again…
Thanks for reading!
[quote]Alpha wrote:
OG: You have no idea! I am at my happiest cover in mud! great to see you back around here!
MIM: of course i did! Do you really think so little of my mountaineering skills!?!? Thanks for checking in!
Whiteflash: I suppose i will have to give it a try if you definitely say it is worth it. thanks again brother
====================================================
“You have to create a track record of breaking your own mold, or at least other people’s idea of that mold.”
-William Hurt
====================================================
09August2010: training 5/3/1 week1wave2 Military
Insert: as fast as your little heart will allow
Row 500 meters
Power clean 185 8 times
Row 500 meters
Power clean 185 8 times
Row 500 meters
Power clean 185 8 times
Row 500 meters
Power clean 185 8 times
Strength: Giant sets
1a. Wide grip weighted pull ups: 110x4, 110x3, 100x3, 100x3, 100x3, 100x3
1b. Standing BB Military press: 160x5, 170x5, 185x5, 155x10, 165x8, 165x6
1c. Obliques: 6 sets of 5 reps each side
2a. Single arm BB rows: 95x10, 115x8, 125x8, 135x8
2b. BB Incline Bench: 245x8, 245x8, 245x8, 225x8
2c. Obliques: 6 sets of 8 reps each side
Extract:
Climb 25 foot rope
10 squat and throws with a 20lb medicine ball
Climb 25 foot rope
10 squat and throws with a 20lb medicine ball
Climb 25 foot rope
10 squat and throws with a 20lb medicine ball
Climb 25 foot rope
10 squat and throws with a 20lb medicine ball
Climb 25 foot rope
10 squat and throws with a 20lb medicine ball
Climb 25 foot rope
10 squat and throws with a 20lb medicine ball
run a mile as fast as you can…
Had a little extra time so i screwed around with some DB’s doing some lat raises/rear delt raises and curls…
Notes:
-Well, i think all of that rowing definitely hurt my pull-ups a little bit, but it was well worth it considering how much water drained out of me during this workout…
-Yep you read that right, single arm BB rows…put on end on the ground, load up the other end with 25’s and 10’s brace yourself and row away…I like them…
-My incline bench felt pretty rough from all of the reps of the military, but I was still happy with it..
****Oh and i finally decided to get a belt…I bought the EliteFTS single prong one, just because of how bad the broken back keeps reacting to the deads and squats…I am not going to use it too much, but i hope it will stop some of the seizing that keeps occurring.
Overall it was a good workout…the extract was tough because i have not spent too much time rope climbing recently, but doing so much active stuff outside this past week kind of inspired me to become more mobile again…
Thanks for reading!
[/quote]
I can’t believe you finally got a belt. Your convo dead will probably now jump to around 700 (I am not kidding). It was always fun to think I could keep up with your deadlift (I use a belt) but now reality will strike. I am looking forward to watching your numbers jump.
[quote]Alpha wrote:
Extract:
Climb 25 foot rope
10 squat and throws with a 20lb medicine ball
Climb 25 foot rope
10 squat and throws with a 20lb medicine ball
Climb 25 foot rope
10 squat and throws with a 20lb medicine ball
Climb 25 foot rope
10 squat and throws with a 20lb medicine ball
Climb 25 foot rope
10 squat and throws with a 20lb medicine ball
Climb 25 foot rope
10 squat and throws with a 20lb medicine ball
[/quote]
Jesus man, they used to make us climb ropes back when I trained gymnastics, about 30 foot until we droped, that was about 4 climbs using only the arms, It makes my hands hurt just thinking about it. If you plan on climbing rope more often, this will build you a freaking amazing grip and your weighted pulls will skyrocket, just a tip. Great inspiration as always.
Hey man! I didn’t know you rock climbed. Have you been at it for a while? I haven’t been in ages, and kept thinking, now that I’m more than 40 lbs heavier than in my climbing days, I have no business scaling any walls. Anyhow, seeing that you’re going at it, I don’t have any good excuses left! I can see the rope climbs coming in handy, though. And the loads of weighted pull-ups…
ATB
[quote]Alpha wrote:
-Yep you read that right, single arm BB rows…put on end on the ground, load up the other end with 25’s and 10’s brace yourself and row away…I like them…
[/quote]
Hmmm I was just looking for another rowing exe for my new prog, think I might have just found it 
I’m assuming you do these in the same position you’d use for standard bent over rows? Do you put your non working hand on your thigh/hip? Also final Q, does the position of the plates limit the range of movement a lot, as compared to a single arm DB row??
Cheers
mountaineering, huh? I wanted to make a stupid dirty joke here, oh well!
Alpha,
Great work as always, man. Truly inspiring. I noticed a few pages back that you had read Outliers by Gladwell. I’m just getting into it, I’m hoping it’ll be a good read. Got any other book recs? Keep up the good work.
What is “LAX ball work” ?
Are you doing soft tissue work at Terminal C ?
Hey Alpha,
Just wondering if you could check out my log and give me an opinion on a new possible program i just wrote up. You have much more experience than me with programming so i thought it would be best to get your thoughts on it as i’ve been a bit lost lately.
Cheers,
Dec
Alpha,
Do you have any advice for improving PT running times? Like for a 1.5 mile run for LEO purposes.
Right now I do distance runs, sprints, BB complexes and various Prowler workouts during the week.
Ajweins: Ha, thanks man! But I am not sure it will jump too much. I am interested to see what happens, but if I get like 70lbs from a belt, I am going to buy a second one and just strap that one on as well! I am just so sick of not being able to walk the next day after a rough squats or deads workout! Thanks so much man, I hope to not disappoint.
Deltaone: thanks a lot brother! Yea it was pretty killer on the hands. I honestly got a lot of my grip from doing towel pull-ups when earlier in my lifting days. They always worked great for me, and I have not found anything that is too heavy for me to hold as of yet! Thanks for the tips brother!
Aut-x-rs: Ha man, I would not say that I was rock climbing. More free climbing and bouldering. I did not have any ropes or anything like that, and if I would have decked it would have been from like 25-30 foot at my highest. I do enjoy it though, and would like to learn. I just do not really know anyone who does it so I have never been able to tag along with them. I totally think you should get back into it though. I can only see how it would help your training, not to mention the fun time spent outside. Thanks for checking back in man!
Lift and eat: I cannot claim to have come up with this. T-mag actually did way back in the day when they used to have some articles about exercises you have never tried.
But yeah, it is almost like doing a DB row but with a BB. You can either support yourself on a surface just like the DB row, or like you said; place your free hand on your hip or knee. If you choose the latter your core gets worked like a mofo.
And yea, I have to use 10s and 25 pound plates because of the range of motion; otherwise I would look like a west Virginian hockey player due to my lack of teeth. I just find that I can get better holds (I am holding for 1-3 Seconds each rep), and can more correctly control the weight in my hands to actually make my back do the work. Give them a try and let me know how it works out for you. Thanks for asking man.
MIM: If it is the same one that I am thinking that you are a deliciously dirty, dirty woman. I hope I am right!
Canes1531: Thanks man I appreciate that. Actually if you just read back through the log you will see in random places where I have recommended books and other things, but there is no real rhyme or reason to when of how I do it.
For instance I just finished "The Art of Learning? by Josh Waitzkin. And I would definitely tell anyone to read it. Remember that movie, “Searching for Bobby Fisher?” Well the kid that movie is based on is the Author. Lots of good stuff in there and an easy read. Check it out, and keep coming back in here for more ideas. Thanks man!
PonceDeLeon: Well, My version of LAX ball work usually involves Grain Alcohol, a bucket of ice cubes, 2 raccoons tied together and a whole lot of Vaseline.
That said, with my back spasms and other fun lower lumbar problems, I spend a lot of time laying on the ground with one under different parts of my arse. The spasms typically cause a lot of knots and seizures in the outer and upper parts of my glutes. So I roll around until I find a hurty spot and then lay on it while it causes funny feeling in my neck and other random places. I also use it on my upper back/trap area, but most of the time that thing is making my backside a calmer place to be.
Are you, uhhhh, volunteering to personally come massage my locked up hind quarters? Just throwing that out there.
Decmc: Yea man, I took a look and am just a little bit confused by it. But I will ask questions over there and hope I will be able to give you some ideas man. I like the idea you are putting down, which is the important thing. Maybe I can just help you get some of the small stuff in order. Thanks for asking man, and be expecting a message over there.
Animal Mother: I definitely do man, but that does not mean I practice it!
They are called fartlicks…no kidding that is really the name…Google it. Anyway, the basic idea is that you go on a standard 400 meter track and decide what your goal time is…for this example we will use a 9:00 minute 1.5 mile. Well, break down your lap times. In order to hit 9:00 flat you would have to run each of the 6 laps in 1:30…So run your first lap in that time and then rest/walk around for a little bit. then run your second, and rest, than your third…and so on…with each time running try to lower your rest times between laps…eventually you will be doing it without rest in your goal time…well that is the theory at least. i know a lot of guys who it has worked for, I have just never stuck with it long enough to see if it works for me.
I hope that helps brother, give it a try and let me know your results. Thanks man
===========================================
“It is inevitable that some defeat will inevitably enter even the most victorious life. The human spirit is never finished when it is defeated—It is finished when it surrenders.”
-Ben Stein
===========================================
11August2010: GPP
Ran three miles with sprint intervals worked in.
Then stretching and Foam rolling
12 August2010: GPP
2 Minutes Shadow boxing
1 Minute 10 Burpees and rest
2 Minutes Shadow boxing
1 Minute Abs and rest
2 Minutes Shadow boxing
1 Minute 10 Burpees and rest
2 Minutes Shadow boxing
1 Minute Abs and rest
2 Minutes Shadow boxing
1 Minute 10 Burpees and rest
2 Minutes Shadow boxing
1 Minute Abs and rest
Stretching, eating and sleeping.
Hope all is well out there. If you sent me a PM, I am backlogged but working on them. Thanks for reading.
Animal mother-
Just to throw in another idea(it got me below 9:00 on my 1.5) - Litvinovs.
Simple: 8 reps front squat with a decent weight(but not maxing obviously), then immediately run a 1/4 mile at the fastest speed you can maintain. If you can squat next to a track, as soon as you rerack the bar do a 400. Rest about 90 sec., and repeat. I was doing these for 4 sets, sometimes as a solo workout, sometimes as a finisher. I also did them on a treadmill at max speed(12.5 on a Woodway). If the top speed is not quite enough, add incline. I know treadmill running is not exactly sprinting, but it did the job. do these 1-2 times per week, and you should see some good results in a month or so. Can’t remember how long I did them before I hit a sub-9.
A climb can last all day and you get to explore lots of tight cracks. Just don’t let your protection fail…ahaha, I crack myself up.
Hope you get to enjoy this weekend. Finally cooled off around here!
Boatguy: Good advice brother, i just may try those myself.
MIM: oh mine was much, much dirtier than that! but you get a pass, seeing as your a mom and all!
===========================================================================================================
“The most essential factor is persistence—the determination never to allow your energy or enthusiasm to be dampened by the discouragement that must inevitability come.”
-James Whitcomb Riley
===========================================================================================================
14August2010: Training
Strength: 5/3/1 week1wave2 and Giant sets
1a. Squats: 365x5, 395x5, 425x5. 405x5, 405x5
1b. Weighted abs: 5 sets of 8 reps
1c. Single arm DB Snatches: 85x6, 85x6, 85x6, 85x6, 85x6
2a. Good Mornings: 245x8, 265x8, 295x8
2b. Weighted abs: 3 sets of 8 reps
Notes:
No time for inserts or extracts…the last few days have been crazy…i have been to the Emergency room (not for me personally) 3 times, my best friends garage got struck by lightening and partially burnt down, my 3 best friends and I started a website, and I had a sleepless night in Vegas…life is funny…
-So today was the first real time of using my new belt. i know it sounds funny but I feel almost like I cannot breath with that thing on…it almost makes me claustrophobic! but i can say that it makes a HUGE difference…the weight may not seem too much lighter, but my back feels like it is being hugged by Ronnie Coleman in a jailhouse snuff movie…
-It was a rushed but good workout. the squats felt pretty easy, as did the good mornings…it made me sweat like a pregnant cow though…
I hope you are all enjoying your weekend out there! Have one for me! oh, and I will update you guys on my new website once it gets more developed…i will still be posting my log here, but i will be putting more personal stuff/rants and the such over there…because i will hopefully start seeing a little extra cash for the time spent doing all of this!!! ha only time will tell.
Looking good sir. I hear you on the belt, if all it does is act as protective mechanism then its doing its job…low back injuries are the devil.
Any hint as to what sort of site we’re talking about here, blogish?
Power GnP: Nope pornish…
Well it is by me and 3 other guys…They are all people similar to me in that they don’t really believe in too many preconceived barriers or limits…the site should have 4 parts (each guy has a kind of specialty) one dude is a huge music guy and has a pretty big following, another is a tech guy who is on the cutting edge of all of that stuff and will be writing about it. And another is a cop/literature writer and will be putting up some of his stuff…
Basically we are all doing these things anyway separately, so we decided to all combine and hopefully make some money while doing it…i will let you know more as things keep developing, but they are off to a good start.
===================================================================
BTW i would have lifted yesterday, but yest again i was in the hospital all day…it is what it is…tonight is the busiest night at my gym with international chest day, and it just so happens that my chest day also fell on it…Chances of me walking through that door tonight are slim, unless it is really late, which agaoin is slim since I have to wake up a 0330 for work tomorrow…
ugg It will all work out…
Big Monster,
Wanted to share something that I think may be helpful…
When you were lasting maxing out you were extremely frustrated with your deadlift. The weight came flying off the floor but you couldn’t lock it out or had to “gorilla” it into a lockout…if I remember correctly. I was lifting in a gym near Columbus, OH doing some rack deads this evening. An older guy came up to me in between my sets and we started talking…long story short he used to lift at Westside Barbell with Louie Simmons. I started pulling from the floor so he could check my form…I worked up to a max and it flew off the floor but then got stuck at about knee level and I had to struggle to pull it into lockout position. He told me to do rack deads with the pins set at mid-kneecap level ramping up to a max using only singles after 500 pounds.
I always read your log and it is truly an inspiration as many others have said. I have thought of you getting it done despite a ridiculously crazy work schedule, sleeping problems, and health issues whenever I’m not giving it 100%. Thanking for keeping the log.
beastin: Thanks man, StClair20 and I (who just so happen to be working together this month) are headed to a gym on the west coast tomorrow, and I will hopefully have the chance to get some decent dead work in. I do appreciate you thinking of me though brother!
========================================================
“If there is not the war, you don’t get the great general; if there is not a great occasion, you don’t get a great statesman; if Lincoln had lived in a time of peace, no one would have known his name.”
-Theodore Roosevelt
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17August2010: Training
-So as stated above, Stclair20 and I are woprking together this month and we are stuck at a hotel gym for today…it is better than most hotel gyms, yet still, it is a hotel gym which is never a good thing…
That said, hold your breath because (due to lack of equipment) I did a super spectacular bodybuilding bonanza!
It looked like this…
Insert: As fast as possible
10 Pull ups
15 Decline Sit ups
9 Pull ups
15 Decline Sit ups
8 Pull ups
15 Decline Sit ups
7 Pull ups
15 Decline Sit ups
6 Pull ups
15 Decline Sit ups
6 Pull ups
15 Decline Sit ups
5 Pull ups
15 Decline Sit ups
4 Pull ups
15 Decline Sit ups
3 Pull ups
15 Decline Sit ups
2 Pull ups
15 Decline Sit ups
1 Pull up
15 Decline Sit ups
Thennnnn…
1a. Single arm DB Rows: 100x10 each arm, 100x10, 100x10, 100x10
1b. Flat DB Bench: 100x15, 100x15, 100x12, 100x10
1c. Obliques: 4 sets of 8 reps each side
2a. DB Incline Bench: 85x15, 85x12, 85x12
2b. reverse grip lat pull down: 190x8, 190x8, 190x8
2c. Obliques: 3 sets of 8 reps each side
3a. Standing DB OHP: 70x8, 65x8, 60x9, 70x6
3b. Face Pulls: 50x8, 60x8, 70x8, 70x8
3c. Obliques: 4 sets of 8 reps each side
4a. DB Curls: 55x4, 40x8, 45x6
4b. Cable cross: 70x8, 70x8, 70x8
4c. Obliques: Some x Some…got caught up with Stclair talking about the idiot nature of the cable cross
Extract: Ran a mile with a belly fuuullll of liquid…
Notes:
-Man of man…I NEVER do workouts like this, and my body let me know! The DB’s only went up to 100’s but with me not doing DB’s in so long, it was enough! I was trembling after like my 3rd set! It was awesome!
-We got a lot done considering the circumstances that we were given, and it may not have been my standard 5/3/1 chest day, but I am betting I will be crippled tomorrow! We fly out tot he west coast tomorrow and plan on hitting some hardcore gym/middle school girl’s volleyball place…weird, creepy and lame all at the same time…but aparently they have a couple power racks and I didn’t pack my belt and chalk into my carry-on bag for nothing!
-We are going to try and hit it hard then. Stclair and I both were both completely spent before we even started the workout, so now that I am all bloated up like a tick from my bodybuilding bonanza I am going to go sleep my face off…
thanks for reading everyone!
Holy shit balls i thought i did a long, random workout today but your’s takes the cake and then some
and p.s. you found a hotel gym with DB’s up to 100??? usually the hotel gym’s i see would have 50 year old women using the heaviest weight for their 50 rep ‘toning’ bicep curls
i got a question too… how to you transport your protein powder around when you’re travelling?? i’m always a little hesitant about bringing bags of unidentified white powder on planes but always regret not having shakes with me