Alpha's Work II

Training Training Logs
761

Nice, purple takes a while. I learned jits from an underground guy that had rolled with henzo, hoyce, and Ricardo Almeida. So I have no belt, but I have rolled and beaten black belts before for the same reason as you. Wrestling really helped my jiu jitsu game a bunch though. It made control from top/clinch about a million times easier. When you fight, do you perfer to stand and bang? It’s hard for me to believe that you end up on your back ever haha.

Exciting side note, my gym recently closed which was heartbreaking because it was the cheapest, had everything i needed and NO ONE went there. So, I invested in a power rack, bench, barbell, weight, etc. Best part about this is it all ended up right next to my bed because there was no other decent place to put it. Now, I will never be able to make an excuse haha.

762

MIM: thanks girlie! and stalked?!?! I REALLY like the sound of that!

Deltaone: Definitely not man. I don’t even think I am able! i do pull my shoulder blades tight together when i lay down, but if I tried tightening my whole body i think my back would cramp and I would permanently be stuff like that!

Just rob: Hey thanks so much man! Yea the vid is definitely a current PR, but I am hoping to break it in a month or so…I just had it up so other people could get linked over to my youtube page and see updates if i ever get any stronger! But thanks so much for you compliments man, i really do appreciate them!

BHulk99: That’s awesome man! I have rolled with renzo and royce both, and they are both just sick…I have no idea how they do what they do! And as far as my preference…well i like to stand and bang because nothing makes you feel much better in this world than knocking someone out…but at the same time EVERYONE has that puncher’s chance, and myself being less fond of getting KTFO, i’d probably say that I feel safer on the ground…i move really quick for a big guys so that saves me a lot of time…and since I cut to 185 i am usually the stronger fighter…oh and that is awesome about the equipment man! you DEFINITELY do not have any room for excuses anymore! thanks brother

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So, I thought I would get better today…i didn’t. if anything i have gotten a little worse..so no training today…

instead i am brewing my very first homebrew and hope all of it turns out well…then i have a 5100Block.com staff meeting…so i will still be pretty busy…

Oh and for all of you that read out there, i just wrote up this whole blog and linked it to our amazon affiliate at 5100block. i added my personal 50 books that i think just about everyone should read to it and it is all very user friendly…

So if you are looking for good books to read, Click here 全网最全欧美影视资源 - 免费观看高质量内容，尽情享受无尽乐趣

and keep checking back because i will be continually adding books to it…and as always if you like what you read click our sponsored ads over there!

thanks everyone…the gym will HAVE to be in my schedule tomorrow, i just home i’m feeling better…and wish me luck on this home brew!

763

Krill :wink:

764

Dude, not bad. I’ve seen you lift fatter bitches in Harrisburg. I know you, you can do better. Try again and post about it. Send naked pics.

~ Fireball@5100block.com

765

Alpha, question about programming. I was looking over some of the posts you made about it earlier and it brought up a question. When you are focusing on a specific lift, say deadlifts, how do you keep your other lifts from suffering to much?

I can only think of a few different methods, but not sure…in fact, pretty sure, none of them are right haha

  1. Focus on each lift the same amount, say, deadlift day, squat day, bench day, etc and then make all the accessory work deadlift specific.

  2. Devote more days to the deadlift. So, you have three lifting days a week, two days will be deadlift, one will be squats.

  3. …I swear I started writing this with a third one in mind, but now I am completely blanking. May have to come back and edit this if I remember before you answer.

Right now I am doing Jim Wendler’s 5/3/1 and am modifying it to include inserts/extracts. However, I only want to do this for a few cycles, four at most (to take me roughly to the new year) and then I want to try my hand at designing my own stuff, and i like the set up you do, with two giant supersets, etc. So yeah, just picking your brain haha

766

awesome bench vid:)
now to check out the web site…
and I want a bottle of that home brew shipped up north plz

767

Incredible reading list. Screwtape Letters, Poe, Dante, The Odyssey, Barbarian Way…awesome additions.

5100 Block has been favorited.

There are some real trolls on some of the forums, people who like to piss and argue and pick others apart from their keyboard. Thanks for being the exact opposite. That’s rare.

768

Power GnP: It that how you spell that?!?

Fireball: Ha, I donâ??t even know how to respond to thatâ?¦if I remember Harrisburg correctlyâ?¦I was not the one with the whale brother! And we both know you already have naked pics of me. Thanks for stopping in man, and it is good to see you over here.

Benos: You forgot number 4 man: Just keep plowing through and hopefully your recovery will keep up.
Honestly man, For all of my upper body lifts I try to superset the exercises with another exercise from antagonistic muscle groups in the same plane of motion, and I ALWAYS do my pulling motions before my pushing for shoulder health. (I am honestly not sure how this helps me, but Eric Creasy said to do it, and it helped my shoulders immensely). So for instance on my 5/3/1 bench day, I will do bent over BB rows before my Bb flat bench.

Then with bigger, full bodied movements such as squats and deads, I have trouble with fatigue on the overlapping muscle groups. I have tried to compound this by supersetting these exercises with ballistic movements such as DB Swings, snatches, or cleansâ?¦I try to keep the weight light and the bar moving as fast as possible through the strength curve. This seems to allow me to then switch back and fourth between the two without much muscle failure. Also doing those ballistic movements makes my heart rate race between my sets so I feel as if I am doing more in the long run.

And as far as your body adjusting to the fatigue of doing the inserts/extracts along with your 5/3/1 programing, it is just something that your body has to adapt to. Just like if you are doing 10x3 stuff for 2 months, and then switch to 4x15, you will be smoked for the first week of your new workouts. Not because you are not able, but because your body is sprinting to keep up with the changes. Same idea there. Once you adapt, you will be MUCH healthier, mentally tougher and it will seem like you have been doing it your whole life.

I hope that helps you out some man, thanks for asking!

nlmain: Hey thanks, I will hopefully have plenty more new PR ones up here very soon! I hope you like the website, make sure you read the â??Declaration for a Changeâ?? Here 全网最全欧美影视资源 - 免费观看高质量内容，尽情享受无尽乐趣 that we kicked the site off with.

As long as the homebrew recovers from its unexpected explosion, there will be plenty to share! Thanks for checking in!

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Rucked all around the Gettysburg Battlefields yesterday, but i am finally feeling better…so i am going to try and stop buy the gym on my way home from work…I just hope the place is open because of Labor Day..

Thanks for reading everyone!

769

[quote]JHollywood wrote:
Incredible reading list. Screwtape Letters, Poe, Dante, The Odyssey, Barbarian Way…awesome additions.

5100 Block has been favorited.

There are some real trolls on some of the forums, people who like to piss and argue and pick others apart from their keyboard. Thanks for being the exact opposite. That’s rare.[/quote]

Thanks so much man, we are working hard to keep it cool over there, I appreciate you checking it out and keep clicking those sponsors so that we can keep that place alive

770

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So tear me open but beware,
There’s things inside without a care…

“Until It Sleeps,” Metallica

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So i stopped by my gym straight from work and it was closed…Lame…and tomorrow I wont be in the state so both of these days are committed to GPP stuff…

06September2010: GPP

Ran 1.5 Miles

4 Hill sprints

Ran 1.5 Miles back

Since I am spending so much time out of the gym I think i will become an endurance athlete! In reality i am just going to say that this time was a proper deload and hit is hard as soon as possible! i kind of get in a weird depression when I am not in the gym for a few days…and I become lazy..

i guess i better get back in there!

Hey here is an awesome article from the 5100Block that my buddy wrote for those of you interested: 全网最全欧美影视资源 - 免费观看高质量内容，尽情享受无尽乐趣

and as always, if you like what you read here or there go click on some ads and share the love! thanks for reading everyone!

771

Thanks for the book list. I will definitely pick up a couple from your store in the next month.

772

Great new book review Alpha! I love the Simpsons reference. That episode is by far my favorite Tree House of Horror.

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ajweins: glad to help where i can man, and i appreciate the support of buying through our site and the ad clicking man!

xandrewx: man, that is BY FARmy favorite treehouse of horror episode! thanks for checking in man!

For those of you who are wondering what he is talking about click here: 全网最全欧美影视资源 - 免费观看高质量内容，尽情享受无尽乐趣 for the first in a line of scary books leading up to Halloween…

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“To be pleased with one’s limits is a wretched state.”

-Johann Wolfgang von Goethe

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07September2010: GPP

Sorry for no weights…I wanna be with them, but am stuck in a hotel without any and no real gym around…

anyway, i am delaoading right?!?

so here was today

6 rounds as fast as you can

25 burpees (jumping as high as you can after each one)
25 V-Situps
25 Push-ups
25 Body weight squats
repeat 5 more times as fast as your stomach will allow…

then jog around the city, half exercising, half looking for food…

Find none that is healthy…

choose protein shakes…

Jog back to hotel…

It may not look like much but if you do it fast enough the 25’s workout will make you hate your breakfast and lunch…

i wrote up a book review on the 5100Block today for those of you interested and went back and found some rant from my old log that i may post over there…we will see, I need to read them again first!

anyway, i really appreciate all of the support all of you have shown me and thanks for reading!

Alpha

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wow - you’re way ahead of me. stuck at a hotel with a crappy gym so I decided to log on read instead. I’ll probably have a steak supper later. There is only so much torture I can endure :slight_smile:

775

shameless bump. 2nd page is no good my man.

776

Alpha,

I’m obviously not going to talk about your job on here, but what are Federal Law Enforcement agencies(FBI,DHS, etc) polices regarding tattoos? I have one on my upper arm and it is nothing offensive. Thanks man.

“Tough times don’t last. Tough people do.”

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what program did you see the best pure strength gains that you’ve done?

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nlmain: we really need to work on your imagination girl! there i9s plenty you can get done in a Hotel gym/room…now granted it all sucks and probably isn’t doing us much good, but still there are definitely things to make you earn your steak!..well, you know what forget it…grab steak, grab beer, and enjoy yourself! Thanks so much for checking in!

Bloody: i appreciate it brother! i know it is no good, but when you have been as lazy/sick/out of the state as much as i have, it is tough to stay on the top page! Great article the other day by the way!

Animal Mother: Well it all depends on who you are trying to get into…if you PM me telling me where you are thinking about i will get more into it…but almost Everywhere that I have experienced tats don’t matter much at all. unless for some reason you tat is nick named “Long Dong silver”…at which time I know some really good laser removal places that i can hook you up with! thanks for checking in man!

BHulk99: to be completely honest man, i would say my own that i designed…But that is because, through trial and error, I knew exactly how my body will respond to certain stimuli. But as a generic template, i really like to push people toward the 10x3 philosophy (as opposed to 3x10)…when i made that switch i DEFINITELY noticed a great change in physique and strength. I also am gay for Starr’s 5x5. But with both I would encourage you to keep your rest intervals very low and, if you are wrong in the head like me, at least superset each exercise with an ab/core movement. Or you can do 5x5 like I do and make it look something like this:

1a. Deads
1b. Weighted abs

2a. Bent BB Row
2b. BB Bench press
2c. Weight abs

3a. Weighted Pull-ups
3b. Weighted Dips
3c. weighted abs.

Then just come up with 3 more days and do that week in week out until you start to stall out. i have done this so much it is not even funny… Add inserts and extracts to each workout and (if you can finish right around 1 hour) you will be in the best shaped of you life guaranteed…Hope that helps brother and thanks for the question!

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“If something is exceptionally well-done it has embedded in its very existence the aim of lifting the common denominator rather than catering to it.”

-Edward Fletcher

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-With all of the Doctor stuff being done at Johns Hopkins all day long (read my updated blog here 全网最全欧美影视资源 - 免费观看高质量内容，尽情享受无尽乐趣 for a health update), and coming off a long time off from lifting, I thought i would do things a little different today…this is what it looked like:

Get into gym, drop bags…from here on out there was no rest unless specified between sets:

Run 1.5 Miles
Jump rope for 8 minutes

Rest enough time to set up a Barbell

Deads 405x5
DB Swings 75 lb DB x10
weighted abs x 8

Deads 445x5
DB Swings 75 lb DB x10
weighted abs x 8

Deads 465x5
DB Swings 75 lb DB x10
weighted abs x 8

Rest to set up another Barbell for Front Squats:

Sumo Deads 500x2
Front squats: 315x3
DB Swings 75 lb DB x10
weighted abs x 8

Sumo Deads 515x2
Front squats: 335x3
DB Swings 75 lb DB x10
weighted abs x 8

Sumo Deads 535x1
Front squats: 355x2
DB Swings 75 lb DB x10
weighted abs x 8

rest to set up another 95 lb Barbell for complexes

(zero rest between these and, of course, never putting the bar down)

8 Dead lifts
8 hang Cleans
8 Military Presses
8 squats
8 Good mornings
8 rows
8 Dead hang pull Ups
run 400 meters as fast as possible
8 Dead lifts
8 hang Cleans
8 Military Presses
8 squats
8 Good mornings
8 rows
8 Dead hang pull Ups
run 400 meters as fast as possible
8 Dead lifts
8 hang Cleans
8 Military Presses
8 squats
8 Good mornings
8 rows
8 Dead hang pull Ups
run 400 meters as fast as possible

Notes:

-the whole thing was kind of like crossfit for strong people…But it was a lot of fun and made an otherwise tedious workout fun and it made me happy to be back in the gym again…

-Deads felt really good today. Even the Sumos felt like my form is improving…I really hope it is. i truly believe that is the only thing keeping me from hitting the 700lbs.

-as stated before, i spent the majority of my day at Johns Hopkins getting worked on and poked and prodded with sharp things. If you want a full update check out the blog on 5100Block.com or just click the link at the top of this page…

-anyway it felt really good to be back in the gym and i am looking forward to my last wave of 5/3/1 before I start maxing out again, and hopefully, will have a ton of new vids and PRs to feel good about, but only time will tell.

i hope all is well, and as always if you wanna support what i am doing here as well as the 5100Block, head over there and click some ads!

Thanks for reading and for the support!

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didn’t know about the health issues Alpha - added cudos from me man.

I also have a condition that have the doctors eyes shine weirdly in a “maybe Ima get famous” kinda way. I totally get the poked and proding because they thought up of something new to check out feeling. So far they can’t understand how I’m so freakin healthy. Other’s with my condition have heart failure, chronoic arthiritis, crippling osteoporosis and a bunch of old lady disease by the time they are 30. My doctor, during an examination got all hung up on my arms. Asked me what I did to get them twice as big as his. eat. lift. :slight_smile:

what I’m trying to say is don’t let them get you down. you are what you choose to be. a fighter. I dig that.
N

780

Hey! Do you have a Rathke’s Cleft cyst? My best friend in law school had one. Had it removed in 05, I went to VA to be with her for her surgery. It was a one-stop-shop fix all the messed up endocrine problems. Has not returned.

PM me if you have any questions.