Alpha, again, your drive inspires me. I am leaving for officer candidate school in a few months and I have been using the way you structure your workouts in my own training with great success. I have become a much leaner, stronger and versatile athlete. Thanks for posting man.
Alpha I just wanted to say that I have been structuring my workouts similarly to yours for a few weeks now and canāt see myself going back to more traditional splits any time soon. Iām in the best shape of my life, getting better every week.
looks like youāve got a true following darlin 
that should but a small grin on your face Non?
Hey Alpha, what are your reasons for doing the job that you do?
I know better than to ask questions about your job, but this is actually a question about you.
Keep on killing it brother.
Delta One: Hey thanks man and thanks for stopping in. Oh and just as soon as I get done brewing it, i am inviting all of you over for one! It is a nut brown ale, and I am trying to think of good names for itā¦I am taking suggestions!
Guhkes: Yeah man, i am trying to write up more and more reviews all of the time, but if you keep checking over there, there should be at least 1-2 per week going up. but I can only read and write so fast! oh and I think I have tried the exercise you are talking about. i love doing just about anything that compounds the movements. thanks so much for checking in brother!
nlmain: I am pretty pumped for it! You will have to have one! and thanks for the encouragement. I really appreciate it! oh and about the people trying out my way of working outā¦nah, you wont see me on TV anytime soon selling workout tapes.
Charlemagne: great to hear it is working out for you man, it should serve you well during OCS. Good luck brother and thanks for doing what you do!
Jab1: Itās liberating isnāt it? You would never think it would work, but it does, and once you start to feel it, normal lifting just seems so boring, at least to me! thanks so much for the kind words man!
Just Rob: that is quite a great questions man, but one in which i want to spend more time on than i can give it right now. i will write it all out and post it here soon for you. but thans for these types of questions, I love them because they allow me to jump up on my soapbox!
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So i randomly got home from work friday and shot out to the ocean for the weekend to see my buddies band āThe Whitehouse Effectā -Check them out, and to kind of rest and clear my head before we kick off this site and I get MUCH more busy with it all!
From the hurricanes, the waves were HUGE and the undertow was bad. the paper this morning said 250 people had to get rescued by lifeguards yesterday, and 1 guy drownā¦Yours truly even got yelled at by one of said lifeguards for being too far out and body surfing on short breaking wavesā¦
To his credit i was getting beat up out there, i got slammed and tossed around so hard one time that my lether necklace got ripped off me! It was crazy,but i love the water and am one of those asshats that will be a statistic some dayā¦
no lifting was done, and since it was such an impromptu trip, I didnāt have any suntan lotion, so today I am so burn that it looks purple on my Scottish skinā¦I am in some pain, and we will see what I can get done at the gym this weekā¦
logistically, i have written a new rant and am going to post it tomorrow night, as well as post the link to the other site I am writing for so you guys can check it outā¦
i already have some book reviews, rants, thoughts and random stuff written up there, but much, MUCH more is coming!
all I ask is that if you like what you read, click on some of the sponsored links so we can keep that thing going!
So check back tomorrow night, read the rant, and then go check out some other stuff i have been writing!
thanks everyone!
Donāt really post much in here, but Iāve been reading this log since you started it. I always dedicate my last hill sprint to you.
sunburn sounds nardly. I prefer being by the water, not IN itā¦cept for swimming poolsā¦havenāt you seen shark week?!
[quote]Alpha wrote:
To his credit i was getting beat up out there, i got slammed and tossed around so hard one time that my lether necklace got ripped off me! It was crazy,but i love the water and am one of those asshats that will be a statistic some dayā¦
[/quote]
I think you can pretty much own the ocean in a fist fight bro haha.
Youād love Australia then since you love big surf, you ever visited this part of the world on any of your travels??
P.s you seem like a perfect candidate for the surf boat rowing that i do; combines catching big waves and intense exercise at the same time! check out some clips on youtube of some of the crashes, theyāre pretty hectic
Canāt wait to see the new site, will give me something else to procrastinate from uni with!
Wow, am I ignorant. MD is a lot bigger than I thought! I didnāt realize there was a whole other half of the state when you cross that bridge. OC is approximately 2hrs54min from me. That woulda made for a fun weekend trip. Maybe next year!
Bjack: man it id good to know people are reading even if they donāt comment much so i really appreciate you telling me man. And the last hill sprint huh? i am honored brother!
MIM: āSharks only bite when you touch their private parts!ā plus i think i would be stringy and sharks are known for their very distinctive palette! you should totally go check it outā¦it is a scene to be experienced all its own! Oh yeah, and bring sunblock my pasty companion!
DeltaOne: i thought so too man, but I was wrongā¦oh so wrong! they are still pulling drown bodies out of the surf down thereā¦it is rough business playing with mother nature i guess! thanks for checking in brother, your training is looking great btw!
decmc: strangely enough, in 2006 i was considering moving there to be a surf bum/rassle crocks! i really was going to move there though, and then I decided to take this job instead. Iād love to try what you are talking about man! as soon as I get out there i am looking you up and we will go brother!
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āif a man is called to be a street sweeper, he should sweep streets even as Michelangelo painted, or Beethoven composed music, or Shakespeare wrote poetry. He should sweep streets so well that all the hosts of Heaven and Earth will pause and say, here lived lived a great street sweeper who did his job well.ā
-Martin Luther King Jr.
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30August2010: Training
insert: 1mile Jog. (i kept this short because i came straight from the Doctorās office where I had to give a bunch of blood for tests and needed to be fasted for them, so i was not sure how exactly I was going to feelā¦)
Strength: 5/3/1 week3wave2 and Giant sets of course!
1a. Weighted Semi-supinated Pull-ups: 135x3, 145x3, 155x3, 165x2, 150x3, 155x3
1b. BB Standing military Press (Strict): 185x5, 210x3, 235x1, 225x2, 225x2, 205x5
1c. weighted obliques: 6 sets of 8 reps each side.
2a. DB rows: 130x8, 140x8, 140x8, 140x8
2b. BB incline Bench: 255x5, 285x5, 315x4, 285x5
2c. Weighted obliques: 4 sets of 8 reps each side
Extract: As fast as possible:
15 rounds as fast a you can of:
5 Dead hang pull-ups
10 Push-ups
15 Bodyweight squats
my time ended up being 12:48ā¦
Notes:
-After taking a few days at the beach, i came back feeling MUCH better. Totally less run down and my fatigue levels were much more normalā¦
-So I mentioned the other day about how bad I am sunburned from not wearing Sunblockā¦well the worst part on me is my right oblique/hip region because i was lying on my side talking with people a lot of the time on the beachā¦this didnāt seem like a big deal until i wrapped that bare chain around me for doing the weighted pull upsā¦uggggg i popped so many of the blister that were there from the sunburn that my shorts were dampā¦pretty gross, not to mention less fun than giving a hungry grizzly a prostate examā¦
-The military presses felt pretty good today, as did my weighted pulls and my Bb inclineā¦all were much better than their lack luster performance from the week prior.
-i have to be at the doctorās to give more blood again either tomorrow morning, or Thursday morning early, but am not sure which yetā¦they are going to drain me dry. this is all for some appointments that i have with the neurologist and endocrinologist next weekā¦maybe we will find out more about what i can do about my brain tumorā¦
**Funny random story from at my buddiesās show in Ocean City this past weekendā¦So i am standing behind my girl leaning against a pillar in the middle of the bar watching the band playā¦but apparently the pillar completely eclipsed me because some biker guy comes up to my girl from the other side of the pillar, hits on her, and asks if he can buy her a drinkā¦
Now the music is cranked and i am not totally sure what is going on, I just know that someone is asking my girl a question, she turns and gives me the āhelpā look, so i calmly lean forward, see that is some D-bag hitting on her and give him the"Whiskey Tango Foxtrot" look, and he gives me the deer in the headlights and quickly ducks back behind the pillar on his sideā¦
my girl laughs at him, and like 2 minutes of nothing happensā¦then he comes around the pillar like a little kid who got caught stealing cookies and profusely apologizes to her and to me and literally runs out of the barā¦
Everyone who saw all of this go on, couldnāt stop laughing and wouldnāt stop imitating the poor guys for the rest of the nightā¦
Oh, the bar sceneā¦now I remember why i avoid you like the clapā¦
i REALLY wanna go to a planetariumā¦just sayin,
-Alpha
Ok for those of you who like to read such thingsā¦Here is my latest rant entitled āA Declaration for Changeā. As opposed to other rants, i wrote this one for another website, so it can be applied to all areas of you life, not just trainingā¦
If you like what you read, please click on the sponsored links (just click, you donāt need to buy) on the sides to that I can make a little money for writing all of these things upā¦and if you donāt like it, I personally think you should click the ads anyway so i can buy a power rackā¦
i have written some other stuff over there as well, so if you have the time check it out as wellā¦
thanks, and if you could care less, just disregard this message!
thanks again for your comments and support everyoneā¦
Excellent blog entry!That really hit home with me.And Jesus man your pull is fucking sick!I know a few powerlifters that dont have broken backs that would be well happy with that.nice one.
law8: Ha thanks man, I really appreciate the feed back man, it is tough to know what people think when you donāt hear much. butt hanks man, i really want to get my pull higher, but I think i still need some definite help on my form. Again man, thanks so much for the kind words!
Alpha, that was incredible. I have never read a stronger call to write our own potential regardless what the world, man, or physics tell us is possible.
I definitely signed up and look forward to reading more as fast as you can write it.
Well done Alpha, well done indeed. I was exhausted when i started reading it. Definitely helped renew my drive to be better at everything that i can.
Hey Alpha, really good stuff you got going on here. Iām applying to some federal agencies as a LEO so Iāve had to tailor my lifting to more conditioning, and more stuff that will get me a good score on their PT tests. Might steal some stuff from you, hehe. (It is WAY better than Military Athlete.)
Nice blog you guys have there!
Iāll register to the site once I get to my own computer. And I really hope your blogs get proper lift off. The phrase you often use, Die empty, becomes much clearer and meaningful after reading your writing. Thank you, bro.
Alpha, youāre actually the reason I made an account to post. Your a beast for lack of a better word. I was wondering if you were to fight again, at what weight would it be? Also, did you ever wrestle in highschool? Lastly, how tall are you? Thanks a bunch!
Iām another one who reads but doesnāt often post. Your website looks great, I especially enjoyed your rant/blog post. Oh and donāt worry, I clicked on a load of the sponsored links a few times, should have the power rack in no time! Keep up the great work, you deserve some financial reward for all the advice and inspiration you provide.
All the best from the UK, Iām off to put on my pink shirt and go provoke some unsuspecting peopleā¦