Alpha's Work II

Training Training Logs
681

Decmc: ha thanks for the kind words man, and sorry for the short response but this is coming from my phone; that said, with the protein power…yeah depending on the country, carrying a baggie of white powder can get you an arse kicking for free!

So what I do is take a normal water bottle and make sure ALL of the liquid is out of it…

Then I dry fill it with 2 scoops medabolic drive and 2 scoops of whey…then I just carry a bunch of them with me everywhere, so whenever I need a feeding I just need to find some drinkable water…

This trick has worked everywhere from the middle east to brazil. And the best part is no rancid shakes.

I hope that helps brother!

Stclair20 and I trained pretty hard today…I will post the full thing tomorrow when I get to a computer, but highlights for me were
A 615 deadlift on a whim and a 385 front squat just to make some other lame people in the gym feel stupid…oh yeah, and stclair20 and I getting to
Workout for free!

Oh yeah, and me putting my non-broke-in belt on way too tight and needing stclair20 to rassle/feel me up in order for me to get the thing off me…it was awesome and I
Promised to sign his boob afterwards…

This is why we don’t work out together often

Thanks for checking in!

682

Did you get a video? I’d like to see how that forms coming along.

683

you get around huh?

stay safe…

684

Power GNP: nah man didn’t have my chalk cam with me…I know I rounded some on it, but stclair said it wasn’t too bad, so I’m going with that. I’ll get a vid up soon enough, but hopefully at a heavier weight!

MIM: you have noooooo idea!

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“Hell, there are no rules here-- we’re trying to accomplish something.”

  • Thomas A. Edison

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18august2010: training 5/3/1 deads week2wave2

insert: none because I’m lazy

strength: giant sets

1a. Deads: 425/3, 495/3, 545/3, 615/1, 515/2, 525/2
1b. Db swings: 6 sets of 10 reps with 55lbs
1c. Ab roll outs: 6 sets of 8 reps

2a. Front squats: 315/4, 335/3, 365/2, 385/1
2b. Sumo deadlift high pulls: 100/8, 140/8, 140/8, 140/8
2c. Ab roll outs: 4 sets of 8 reps

3a. Shrugs: 315/15, 365/10, 410/10

extract: as fast as possible

jump rope 200 jumps
stair master level 15 for 1.5 minutes
jump rope 200 jumps
stair master level 15 for 1.5 minutes
jump rope 200 jumps
stair master level 15 for 1.5 minutes
jump rope 200 jumps
stair master level 15 for 1.5 minutes
jump rope 200 jumps
stair master level 15 for 1.5 minutes

then minor stretching while bsing with stclair20

notes:

-I was completely soaked at the end of all of this but it was a fun day. I totally didn’t plan on lifting anything over 600lbs, but things happen and I did it from my conventional stance.

I think I have some definite mental blocks when the weight gets over that 600 mark, and if I don’t snap myself out of them then I will simply fail to progress any further. So I am working on that.

It was good to work with stclair20 for 2 days on a row. We could probably make each other better if he would take the hit and drive to my house everyday to lift…and if he could stop the cheap feels when helping me get that darn belt off…now I know what it feels like to be a 7th grade girl …you just can’t wash some things off.

But for what it’s worth I am not crippled today so the belt must have helped something! But it sure didn’t make 615 feel any lighter..

Thanks for reading and another rant is on it’s way fairly soon

685

Insonmina completely blows…but it does allow for random trainiang opportunties.

Couldn’t sleep last night so I went out for a night run through the woods around the back of my house. it probably was around 3 miles but at a wounded giraffe’s pace…did it mainly to get some of this soreness out of my body from the last two training sessions.

After the run I did some stretching, foam rolling and lax ball stuff on my arse.

If all goes to plan I will be hitting delts and squats this weekend…that is if I am not constantly at the hospital again.

I’ll post more when I get the chance.

686

I’m going to need video of a wounded giraffe for reference.

687

So run looked a bit like this, but more “injured”??

Hey, at least you got out and did it, so who cares about the pace?

688

612lbs. shit. not sure if I want to stick around, you make me feel like a total weakling. You better be damn entertaining :wink:

parks ass

carry on.

689

[quote]Alpha wrote:
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

[/quote]

I researched the fartleks on various sites on the internet and tried them for the first time yesterday. They are really tough and I think that they are gonna help me a lot. I think they also help toughen you up because running multiple 400m-800m all out sprints really SUCK!

I kept a :90 pace for each 400m sprint and did a total of 4 sprints(1mile.) I’m eventually going to do 1.5miles.

Thanks for the suggestion.

690

[quote]boatguy wrote:
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.[/quote]

Thanks for the suggestion.

Unfortunately I won’t be able to squat at my track but I may consider the treadmill option.

691

Alpha,

I know you have a crazy eating schedule, but have you ever tried going on a 24hr water fast intentionally? I have done it 1 day a week for the past few weeks and it really helps with recovery, digestion and strength(amongst other numerous physiological and psychological benefits.)

I think that a health conscious person like yourself would really appreciate it’s benefits.

692

I haven’t been in here in a while but I skimmed over the last few pages and I like what I saw! I really think I should start doing a little conditioning like yourself. Not to stay lean or anything, but I used to run a lot and it gives you a nice runner’s high :). I need to get a jump rope of my own. I try to use the one’s at my gym but they always hit me in the shin/head. They really need to get some ropes for the taller fellows

693

Doubleduce: good to hear from ya man! and see below!

inkaddict: That is EXACTLY what I looked like man! Thanks for the reference brother!

nlmain: thanks for stopping in and welcome to the log! and i hope not to disappoint! i try to be entertaining!

Animal mother: Thanks man, and I am glad to help. and yeah, i have actually done 5 days without food one time and have done 24 hour fasts countless times. They are also a great way to test your mental toughness…not eating is hard!

ashylarryku: great to see you back man! don’t be such a stranger!

“If a man hasn’t discovered something he would die for, he isn’t fit to live”

-Martin Luther King Jr.

21August2010: Training 5/3/1 week2wave2

Insert: As fast as you can

10 Burpee Pull-ups
10 Turkish Get-ups Left arm 50lb DB
10 Burpee Pull-ups
10 Turkish get ups Right arm 50lb DB
10 Burpee Pull-ups
10 Turkish Get-ups Left arm 50lb DB
10 Burpee Pull-ups
10 Turkish get ups Right arm 50lb DB
10 Burpee Pull-ups
10 Turkish Get-ups Left arm 50lb DB
10 Burpee Pull-ups
10 Turkish get ups Right arm 50lb DB

Strength: Giant Sets 1a, 1b, 1c, rest one minute and repeat

1a. Weighted Pull ups: Bodyweight plus 115x3, 135x3, 145x3, 135x3, 135x3 135x3, 135x3
1b. BB military Press: 175x3, 195x3, 225x3, 205x3, 220x3, 205x3, 205x3
1c. Obliques: 7 sets of 8 reps each side

2a. DB Rows: 120x8, 130x8, 130x8, 130x8
2b. BB incline bench: 245x5, 275x5, 295x5, 275x5
2c. Shoulder Throws: green band 4 sets of 8 reps each side

Extract: As fast as possible

20 95lb BB Squat Presses
20 pull ups
10 40lb DB Lateral Raises
Sprint 400 Meters
15 95lb BB Squat Presses
15 pull ups
10 40lb DB Lateral Raises
Run 800 Meters
10 95lb BB Squat Presses
10 pull ups
10 40lb DB Lateral Raises
Run 1 mile

Notes:

-Inserts and extracts were tough today!

-Military felt pretty strong as did my incline bench…

-The new website is really starting to shape up, i’ll be posting the link here pretty soon so you guys can come check it out and click on the banners 1000 times so I can quit my day job!

thanks for reading everyone!

694

your weighted pullups are freakin amazing! um post vid? kthanksby.

695

[quote]inkaddict wrote:
So run looked a bit like this, but more “injured”??

Hey, at least you got out and did it, so who cares about the pace?[/quote]

Doesn’t look wounded to me…but it had better watch those quick directional changes, if it’s a female it could be more prone to ACL tears. At least according to science.

696

nlmain: Anything for you ladies! here is a PR for me from a couple of months ago…it is 4 plates and a 25 for 2…

I am hoping to beat that in the upcoming months, we will see…thanks for checking in!

PowerGnP: I was thinking the same thing when i watched it, those things are remarkably agile for having legs that log…he looked like barry sanders near the end…

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“What distinguishes the majority of men from the few is their inability to act according to their beliefs.”

-Henry Miller

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22August2010: Training

Insert: Pre workout I went for a quick Ruck run with a 40lb pack…it was somewhere in the area of 2-3 miles…

strength: 5/3/1 week2wave2 and giant sets

1a. BB back Squats: 395x3, 455x3, 510x3, 495x2, 495x2, 495x2
1b. DB Snatches: 85x5, 85x5, 85x5, 85x5, 85x5, 85x5
1c. weighted abs: 6 sets of 8 reps

2a. Deads from deficit: 405x3, 425x3, 445x3, 445x3
2b. Good mornings: 225x5, 245x5, 265x5, 245x5
2c. Weighted abs: 4 Sets of 6 reps

Extract:

Tabata with 135lbs on front squats

Notes:

Tabatas make my salty man parts feel funny…these are facts.

the squats felt pretty good, the third rep of the 510 was a grind, but not so much because the weight felt too heavy to push up, but i was having trouble keeping my tightness and it just felt off…hence the doubles at 495. i was virtually just trying to get my body more used to having 500lbs just sitting there.

i have been working on some new rants and other material, but am looking for suggestions if any of you have some…On the other site i am writing up some book/movie reviews, as well as general thoughts about stuff. So if any of you have suggestions about that, let me know also.

i really appreciate all of you for reading and commenting!

697

[quote]Alpha wrote:
Anything for you ladies!

[/quote]

ANYthing? :wink:

698

freakin awesom pullups. now do it with your shirt off… well you did say anything :wink:

what ya think MIM? maybe if we tag team he’ll oblige?

699

I have to say that you inspired me to go back to using a belt for my squats and deads. Reading about how it helped you train heavy with your back injury, just made sense to start using one again. I had lower back issues a few weeks ago, felt like I threw it out, that and a numb spot in my middle back that shows up after wearing body armor and kit.

I hope you keep the log going, its a great training resource.

Thanks.

700

MIM: I didn’t stutter! i said ANYTHING!!!

nlmain: That would violate my Gym’s no shoes, no shirt, no chalk rules…oh wait…i don’t follow that now…But if i get attacked by that weird stalker guy (who looks a ton like the rapist in Shawshank Redemption) than i am coming after you!

je5335: Well, i am a HUGE no belt advocate! like the biggest ever, but 2 broken vertebrae + over 600 lbs on squats and deads = big ouchies and puts me out of commission for a while…I am just tired of having to tip-toe around stuff, and at this point feel I can get more out of my workouts, if I don’t have to take off so long between them…Well will see. But I really appreciate the kind words brother!

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“Those who say it can’t be done are usually interrupted by others doing it.”

-Joel A. Barker

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23August2010: GPP

Ran 1.5 miles

5 Hill sprints

Ran 1.5 miles

Also got in about 2 miles of NEPA with walking today…That’s all for now!

Doing a good bit of work for the other site, and i think we are going live with it as of Sunday night…i am working on a rant to start it out with, but it is slow coming…sometimes writing is the hardest thing in the world to do!

Thanks to all of you who have been giving me questions and sending me PM’s. i really appreciate them and hope I am able to help some of you out!