Alpha's Work II

Training Training Logs
141

PJ84: Running is the proverbial cherry on top of your Vomit sundae my friend…But it looks like you are getting some great training in! Keep it up man! i wish My Home owners association wouldn’t shoot me if i started pushing a prowler down the road!

Law8: Nah man, I have never really had any problems as far as that goes…but I definitely do take a huge belly breath right before I start my reps and am SUPER strict with my form…I wish i had more to offer here man…but thanks for the question, they have seemed to have slowed down and I miss answering them!

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“Fear Keeps you sane and keeps you going, hopefully making the right choices along the way. But at the same time, fear, or hesitation makes your worst fears come true. I’ve got to make up my mind, if I’m going to do something, there’s no fear. You gotta do it. If you’re not going to do it, don’t try it. Don’t go for it halfway.”

-Travis Pastrana

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17April2010: Training

50 Yard hill Sprint
10 Blast strap dips
Walk back down

50 Yard hill Sprint
10 Blast strap dips
Walk back down

50 Yard hill Sprint
10 Blast strap dips
Walk back down

50 Yard hill Sprint
10 Blast strap dips
Walk back down

50 Yard hill Sprint
10 Blast strap dips
Walk back down

50 Yard hill Sprint
10 Blast strap dips
Walk back down

50 Yard hill Sprint
10 Blast strap dips
Walk back down

50 Yard hill Sprint
10 Blast strap dips
Walk back down

Blast strap Pull Ups (I hung the Blast straps from a tree branch in the woods near my house)

10, 10, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, Finished with a hill sprint headed back home…

So on the randomness scale, this is like a 15…

I have not known where my birth certificate was for seriously like 5 years…had no idea…

Today, I was coming home on the plane and reading “Fear and Loathing in Las Vegas” By hunter S. Thompson and felt something toward the back of the book…

Since I had bought this copy from amazon approximately 3 months ago, i assumed it was the sales receipt, that amazon seller often fold and place in the book somewhere…I was tired and bored so I looked at it…and lo and behold it is my birth certificate…

Absolutely NO idea how it was there…I sat there bewildered for like 10 minutes trying to wrap my brain around this…i still have NO clue how this happened…maybe I should drop some acid eat some mescaline and drive to vegas…Takers?

142

If we make it shrooms you’ve got yourself a date.

143

I love Vegas! My Mom still lives there…funny about your birth certificate…I had to order me a new copy to get a new driver’s license…oops!

144

Hey Alpha, love this log, man. Nothing better than seeing someone with the strength, physique and conditioning you possess, keep it up.

I was going to ask, how long did it take you to build up to that level of strength? All of those lifts are extremely impressive given your bodyweight.

145

Care to post one training session?

Obviously filming the whole thing would be a pain in the ass. So, idk, maybe the last sets?

And keep it up man. This is by far the best log I’ve seen.

146

Alpha, didn’t want to keep bugging you with questions, but since you’re keen to field them (and I’m keen to learn!), here’s another one:

How do you prep for workouts - warm-ups, light cardio, stretching, mobility work? And what do you do after training to cool down, if anything?

147

Awesome log man…really enjoy it.

Pretty crazy numbers for that Bday goal…how is it coming?

148

Whiteflash: Done and done brother!

MIM: You mom lives in Vegas!?! so MIM-M makes her living at blackjack tables…it’s all coming together now…

Ashburtonghost: Well, my lifting really took a turn for the serious in like 2002, so i guess about 8 years…I had a base of strength before that, but it wasn’t until then that I really started focusing on it. Thanks so much for the kind words and taking the time to comment man!

BLU: Yea man, actually, as soon as I get closer to those goal numbers, you will be seeing vids up on here all of the time…I try not to put too many vids up on Youtube of stuff i have already accomplished or else i get lots of messages from people saying things like “You could have done way more weight than that!” or “Man, are you getting weaker” but they haven’t taken the time too look at the dates on the vids…it simply is what it is i suppose…but thanks for stopping in man!

JustRob: Man i am more than happy to answer these questions! if it helps anyone out, i am more than willing to do it!

the only things I do before a workout is essentially do complexes with just the bar to warm up my joints and then I go right into my insert which gets me sweating.

My usual warmup complex looks something like this: (with only the bar)

8 upright rows
8 military presses
8 behind the neck presses
8 front squats
8 back squats
8 good mornings
8 snatches

Go right into insert…

and i usually get a little stretching in at the end of my workouts, but often foam roll/lax ball work in the evenings with some stretching…

really, that is about all that i do! thanks for asking man!

gebaker: Thanks man! ummm well the numbers are coming, I am just kind of getting my baseline right now and the numbers should start climbing in the next few weeks. Keep an eye on the workouts and you should steadily see the last sets rise…I’m hoping I will get them all…but it is a lot of weight on some of them! Thanks for checking in man

No workout yesterday: Let my house at 0430 and didn’t get back home till 2200…I’m a tired sob. Heading to the gym for squats soon…I will post when i get back…

Thanks for the questions and comments everyone, i really do appreciate it!

149

Ok, I got a question for ya.

I know you mix up Flameout and other fish oils due to cost, but how many grams of fish oil do you aim for each day?

Also have you always had around that amount or has it increased/decreased for any reason?

150

Lift and eat: To be completely honest I really don’t aim for any amount of anything in a day. i just make sure that I either take 1 Flameout or 2 fish oil caps with every meal I eat. (Besides around my workout)…I swaer that when i am living off of shakes for days at a time, that it helps satiate me more, and as I have stated before i think it does help out with joint pain a good bit.

And i have been doing this since I read a Berardi article on it, which had to be years ago!

Thanks for asking man, i hope I answered it ok!!! If you have follow ups about it–shoot

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“I make little distinction between those who commit evil and those who stand by and do nothing.”

-David Gemmel

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19April2010: Training

Insert: Run 3 miles in 1 minute sprint, 2 minute jog intervals

Strength: You know the drill

1a. Squats: 405/5, 455/5, 495/3, 525/2, 545/Fail, 495/1, 455/3, 405/5
1b. Muscle ups: 5, 5, 5, 5, 5, 3, 3, 3
1c. Decline weighted Sit-ups: 45 lb plate, 8 sets 8 reps

2a. Bent BB Rows: 245/5, 275/5, 275/5, 285/5, 275/5
2b. Flat BB Bench: 315/5, 365/5, 385/3, 405/3, 435/Fail
2c. Hanging leg raises: 5 sets 8 reps

Accessory:

Front squats: 225/5, 275/5, 315/3, 365/Fail

Extract: Run 1.5 Miles as fast as possible

Notes:

-I am doing something wrong on my squats…they have always been my weakest lift and i have never truly felt like I understand the movement the way i should, my my back is just killing me when i have weight on it…i suppose the fractures in there don’t help, but there has to be something that i can do to make it better…

i dropped in with the 545 and came right out of the hole, I stalled half way up and rather than gritting down and pushing through, I let it go…I have no idea why…i am loosing my mind…

-Bench felt so good today, 405 literally flew off of my chest…i got under 435, brought it down, touched, it started coming right up and then just stopped…and wouldn’t budge…I felt worthless.

-Front squat: my back was throbbing going into these from the back squats so i knew they were going to be rough…but I literally could not hold my body tightness after I hit bottom with the 365…normally 365 is nothing for me…i BETTER get it next time…

Overall:

I was completely worthless today…not sure why. I was strong out of the bottoms of all of the lifts, but would get half way through the reps and would just stall. i was unable to get pumped up for my sets and just feel “meh” all the way around…i didn’t even get pissed after i missed these lifts, which is completely out of character for me!

I am waking up early tomorrow to do to work with my Dad (doing construction) because he needs some help…we will see what time I get done, if I will be able to fit in a workout tomorrow…but one thing is for sure, you will see me stronger tomorrow than I was today…I am ashamed and disgusted to even post this workout…

I think i may be trying to move up too fast thinking I don’t have any time to hit my goals, when in reality i have almost 6 weeks left…thats a doumb move that i shall remedy…I feel pretty confident that i will reach the bench, dead and pull-up goals, but I am not so sure about the squat, Inc bench, front squat, and military ones…but only time will tell…next week I may be posting a vid of a new PR, who the heck knows!!! I’m going to keep pushing for them though…

151

Can’t win em all!
Do you do any low back stuff?(hypers, good mornings,etc)

And yes my mom lives in Vegas…I spent a better part of 9 yrs living there myself, and no I wasn’t a showgirl, haha! Thats the first thing people ask…I lived there when I was 7-16…

it’s such a ‘big,’ small city now…I couldn’t believe how much they have built up the place…they got houses all the way to the edge of the mountains now…I remember when it was still a ‘desert,’ and our neighbors were like 1/2 mile apart!

152

Alpha.

Enjoy the log and you are doing some strong work. I noticed in my own training that when I put in a run of 3 or more miles at good pace just prior to lifting it makes things tougher when the sets get heavier, Especially on the squat. Regardless we all have those crap days now and then, just adds more fuel to the fire for next time.

153

MIM: Hey, showgirls start pretty young around there… READ: I don’t believe you! But i actually do some good mornings for my lower back, but nothing too heavy. Whenever I do any type of extension I usually get seizures, which are about as cool as a Lady Gaga song, and I end up in pain for the next few days…(Both when i do the extensions OR hear any of the junk she has called music) so i tend to stay away from them. i wish i had access to a Glue/ham raise, but alas, the Hardcore Gold’s is afraid that a GH might scare away bodypump members so I go without…sigh…but thanks for asking and checking in!

je5335: Hey man, thank for the kind words…and yea, sometimes the running does seem to hinder me in the later sets, but I am really chalking this one up to my own stupidity and my lack of showing up with my head in the game…Thanks for taking the time to comment though!

19April2009: Fuel

Meal 1: 1 Scoop Optimum nutrition 100% Whey, 1 Scoop Metabolic Drive, 1 Flameout, 1 Scoop Met-rx greens, 1 BCAA’s, and hand full of peanuts and some blackberries.

Meal 2: 1 Scoop Optimum Nutrition 100% Whey, 1 Scoop Surge, 15 BCAA’s (Peri Workout)

Meal 3: 2 Scoops optimum Nutrition 100% Whey, Milk, 3 BCAA’s (post Workout)

Meal 4: Turkey Meatballs (of Course!) tomato sauce, pineapple, Black Berries, 1 Flameout, 2 BCAA’s

Meal 5: Grilled Chicken, Salad, 2 Fish oil, 2 BCAA’s, Banana, 4 Hard boiled Eggs. A little bit of Pilaf

Meal 6: 1 Scoop Optimum nutrition 100% Whey, 1 Scoop Metabolic Drive, handfull of peanuts, 2 Fish oil, 2 BCAA’s, 1 Multi

-I also did a good bit of foam rolling and LAX ball work tonight to try and get my back back into shape before tomorrow morning…and followed it with a contrasting shower (Always so much fun!) and took a 3 mile walk tonight–just some NEPA stuff.

-Oh and I place a Huge Biotest order (I really wish TC would just start sponsoring me for keeping this log with Supps!) and got some new stuff that i am going to try and see if I can tell a difference…I will continue to give honest assessments on here as I go…I am looking for any help at all to give me the last bit of edge to getting to those numbers before next month…

Have a good night

154

[quote]Alpha wrote:
i wish i had access to a Glue/ham raise, but alas, the Hardcore Gold’s is afraid that a GH might scare away bodypump members so I go without…sigh…but thanks for asking and checking in![/quote]

Ever do these. Holy crap!

[quote]

19April2009: Fuel

Meal 4: Turkey Meatballs (of Course!) tomato sauce, pineapple, Black Berries, 1 Flameout, 2 BCAA’s [/quote]

Have you tried the Ground Turkey Breast (lean) that is seasoned with taco seasoning for taco or taco salad? Oh yeah! Good stuff!

[quote]
-Oh and I place a Huge Biotest order (I really wish TC would just start sponsoring me for keeping this log with Supps!) and got some new stuff that i am going to try and see if I can tell a difference…I will continue to give honest assessments on here as I go…I am looking for any help at all to give me the last bit of edge to getting to those numbers before next month…

Have a good night [/quote]

What new stuff??!!

155

I think I found the secret to bettering your workout! I had a massive headache and took 3 Excedrin. 30 minutes later and not feeling any better I took 2 more. 30 minutes later I took a 5 Hour Energy and headed to the gym. Result: bouncing off the walls and new max bench and max weighted dips! Woo-Hoo! Alright I’m headed to the hospital to get my stomach pumped - catch ya on the flip flop!

156

There’s always using the lat pull down machine for ham raises as well…

ya, the seizures don’t sound like fun :frowning: can you explain more about this tumor you have? I think I missed that part last time…you don’t have to if you don’t wanna…

157

[quote]stclair20 wrote:
I think I found the secret to bettering your workout! I had a massive headache and took 3 Excedrin. 30 minutes later and not feeling any better I took 2 more. 30 minutes later I took a 5 Hour Energy and headed to the gym. Result: bouncing off the walls and new max bench and max weighted dips! Woo-Hoo! Alright I’m headed to the hospital to get my stomach pumped - catch ya on the flip flop![/quote]

DUDE! You took 5 Excedrin?! I think you may be in liver failure right now. Each Excedrin = 65mg caff, SOOO, 320mg caff plus shit ton of vitamin B. I think you may need a “Do not try this at home” disclaimer… :wink:

158

So I tried my own Mini-Alpha workout…and it was real damn hard.

Thanks for the inspiration sir…plan on building on this first workout.

159

Alpha, buddy, great to have you back here. We’ve been missing you since you had to leave us.

I know we can’t ask about your occupation and I apologize if you’ve already answered this, but what’s your height and weight?

160

[quote]Burst wrote:
Alpha, buddy, great to have you back here. We’ve been missing you since you had to leave us.

I know we can’t ask about your occupation and I apologize if you’ve already answered this, but what’s your height and weight?

[/quote]
I think he included it a page or two back.