Alpha's Work IV

Training Training Logs
301

Congrats on the win dude, and incredible effort with that yoke walk especially. I don’t do strongman - but will be watching that vid before a few of my workouts that’s for certain.

Re your 500x10 squats, nice depth and you looked like you had plenty more in you strength-wise, as you said. Squatting 400x20 is one of my long term goals actually. A great test of strength, conditioning and mental toughness. Most impressive squatting for reps I’ve heard about is Kevin Tolbert (one of Dr Ken Leistner’s sons) doing 600x30 at 240-250 lb bodyweight - but that’s how they (Doc Ken’s trainees) trained week-in week-out.

302

Hey Alpha, question about the yokes at the top of every minute.
Is that like you start at t=0, do the distance over time x, say 45 seconds, then you only rest 15 seconds before next set?
I’m just wondering how that works out for work:rest ratios.

303

HeavyTriple: Thanks boss! You definitely should man, it is a lot of fun! Thanks for posting brother!

Lonniw123: Thanks man, I really appreciate what you said about the log. And yea, 500lbs definitely looks a little bit strange. I always have to walk to some other place way on the other side of the gym to get them because they are never stored on the racks I use. It always feels funny to have all those plates on, then just add the 2.5’s. Thanks for stopping in man!

justrob: Thanks for the kind words man! And that 600x30 is ridiculous! Thanks for checking in man!

MattyG: Yea man, you pick up the yoke and start moving at the top of the minute. Carry it 50 feet (Usually takes between 7-11 Seconds at a percentage like this), drop, turn and carry it back. Most of the time it take less than 30 seconds to finish all of 100 feet. You get the remainder of the minute to rest…The faster you go, the more rest you get. It always pays to be a winner!

304

K, cool, thanks for the explanation

305

I was wondering if you had any input on how to fix my pressing…

I made some good progress with the Z Press, but I haven’t been able to transfer that to my actual standing press. When I realized that, I abandoned the Z Press (for now) and just switched to training the standing press. I figure the specificity will at least help somewhat.

But what I’m not sure on is that I clearly have the strength in the arms, shoulders, and upper back to handle heavier weights, and the Z Press also made sure my “core” is solid enough to handle that weight. I’m just not able to use that strength.

What used to happen was that my low back would bend with a heavier weight. That’s not happening any more. But what is happening is that while my torso is rigid, I’m basically pivoting backwards at my hips instead of my back, and that seems to put me in a position where I can’t just muscle up the weight. There could be some other things going on too.

I guess if I broke it down into “problems”, it looks something like this:

  1. need to work on straightening the body when bent backwards
  2. need to work on pressing the weight upwards at a high incline
  3. need to work on pulling the arms backwards when they’re overhead, to keep the bar in better line with the body
  4. need to get comfortable with stabilizing the body with a heavier overhead weight

But that’s mostly guesswork, and I’m hesitant to pick out exercises to address each of those, when it could be something as simple as “maybe you need to front squat more”, or something.

Do you have any ideas?

306

MattyG: You got it brother, That’s why I’m here

LoRez: Ok man, I am assuming you are talking about a strict standing press and not a push press. If this is not the case, then just let me know and I will change my answer. Qualifier: I think you already know a lot of this, so disregard if you do. I am just throwing a lot of stuff out there hoping that there is something that might help solve your problem…

For me personally, the most important thing for a standing strict press is getting my head through as early as possible. When I miss overhead lifts it is because I (just like most people) lean back TOO LONG at the very beginning of the pull. at the very start of the movement this isn’t a bad thing. It breaks the inertia from the front rack and gets the bar moving. But if you stay leaned too long you end up pushing the bar out in front of you and further and further away from the groove that the bar should be in. Just like most all lifts, the more you can keep the bar over the center of your foot and inline with your spine, the greater support, bio-mechanically, you will have.

the proverbial “they” say that an overhead press should be like “opening a window and sticking your head out of it.” A window sits in a leveled frame, so your bar path should also be a 90 degree perpendicular line with the floor. You can lean back at the very beginning to get the bar started, but then you should be shoving it back toward the crown of your head. As soon as the bar passes your mouth, you should be trying to punch your head through. The sooner it gets through, the more strength you will have for mid-range and lockout. This is the biggest thing that helped my overhead press.

As far as addressing your individual problems that you listed above.

  1. Don’t think about bending your body backwards at all. You will do that naturally when you initially apply force to the bar. If anything, think about driving it forward the second the bar leaves front rack.
  2. High Incline presses will definitely have some carry-over to your overhead press because they build the anterior delts so well, but remember, when standing, throwing yourself into a high incline position may help you get the bar to your face but locking it out will be brutal because you have to fight the bar back over your spine into the groove. It is better to incline press it to start the bar then snap your body forward and start trying to punch your head through that window.
  3. If you are being violent with he movement, you shouldn’t have to “pull” the bar backwards, instead cue driving your body and head under the bar. Your using the strength of your entire upper torso to get the bar where it needs to be rather than just your shoulders. Think “Move your body & head to get in position under the bar” rather than “move the bar into position over the body” I hope that makes sense.
  4. One thing that really helped my overhead stability is overhead squats. You know how when you drop into the hole of an overhead squat, you tend to track the bar backwards over your spine? And if you miss an overhead squat, it is because the bar got out in front of you and you dropped it? The same exact thing happens in an overhead press. the same “punched through” head position you need to perform a proper OH Squat is where you should be trying to get on your press. OH Squats also build great shoulder and core stability for an OHP. I would start working up to a heavy 1 rep as part of your warm up 1-2 times a week. I am sure they will help you build the press you want.

Other random points that have helped me.

  1. Get your breath and bracing before you unrack the bar. Hold it until you have finished your first rep or two. You will never be able to get as tight in front rack as you would unloaded prior to taking the bar out.
  2. Flex and spread out your lats in the front rack position. This will build a bigger, more stable foundation from with to press from.
  3. Flex your butt as hard as you can. This will fire your posterior chain and allow you to recruit more muscle for your press.
  4. Squeeze the bar as hard as you can. The body works synergistically. Just like completing an electrical circuit. Squeeing the bar on ANY movement WILL make you stronger.

I think that is about all I can think of at the moment. If something else pops into my head, I will be sure to add it. Give those things a try and I am sure they will help you out!

307

Hi Alpha,

Congratulations on winning your latest strongman competition! I’ve read through your logs and would like to ask you a question- how would you recommend someone go about training their mental toughness? I started noticing in myself that I am giving up way too easily when the lifting gets relatively tough, my mind loves to harbour thoughts along the lines of “the weights are too heavy”, “you can’t finish this rep” etc.

I am only bench pressing slightly more than my bodyweight now and I know I can go a lot further and faster, but this lack of mental toughness has really been holding me back. Would be looking forward to your advice. :slight_smile:

Thank you!

308

pjlife: Thank for the kind words man! Well man, I think mental toughness needs to be worked out just the same as a muscle. Start out small and build up tolerance as you go along. Don’t think for a second that you are unique in feeling that way when lifting gets tough. Every single person goes through the same feelings, it is just what you decide to do with those feelings that matters. Daily I feel as if things are heavier than they should be, something on my body is too hurt to train and there never seems to be enough oxygen in the room. There have been people in my gym who have had literal anxiety attacks during a workout because they didn’t feel like they could get enough oxygen. Feeling overwhelmed is a very normal feeling, but if you listen to those feelings, you will never get to where you want to be. It is all about pushing just a little bit longer than you want to, or heavier than you want to, surprising yourself with he result and then pushing a little bit further into the red next time.

I also like to set up challenges pretty regularly that push me to a different level so that when things get bad in a normal workout I am able to recognize the feelings and put things in perspective. Things like a 10 Minute Plank. Or a mile long farmer’s walk or Weighted lunges for a mile. I also like to restrict my breathing at times and perform tabatas with a mouthful of water. Things like these have really helped me have milestones to look back upon and draw from those experiences so that normal things do not do not seem so bad.

I also have made it a point to make those feelings and negative self talk so repugnant in my mind that when they arise, I view them as a line in the sand that I have to cross. I make it a point to push twice a hard when my mind wants to quit as a form of punishment. I HATE weakness and a victim mindset. When I start feeling sorry for myself I will intentionally make things much harder just to prove my thoughts wrong. It is like I have two personalities that battle constantly. But just like all things in life. Whichever one you feed more is the one that grows stronger. I just make it a point to always force feed the stronger part of myself. Hopefully one day the stronger side of me will just eat the weaker one…

I hope that helps you out man. Those are just a few things that have helped me along the way.

309

Thanks for the answer/s. Sometimes it helps to just get a refresher on things I knew and maybe somewhat forgot.

I really like the overhead squat idea. I had been thinking about overhead supports and overhead walks, but it’s still easy to do those with bad low back and hip positioning. But with the overhead squats, you really can’t get away with that. I think that may be exactly what I need.

310

[quote]Alpha wrote:
pjlife: Thank for the kind words man! Well man, I think mental toughness needs to be worked out just the same as a muscle. Start out small and build up tolerance as you go along. Don’t think for a second that you are unique in feeling that way when lifting gets tough. Every single person goes through the same feelings, it is just what you decide to do with those feelings that matters. Daily I feel as if things are heavier than they should be, something on my body is too hurt to train and there never seems to be enough oxygen in the room. There have been people in my gym who have had literal anxiety attacks during a workout because they didn’t feel like they could get enough oxygen. Feeling overwhelmed is a very normal feeling, but if you listen to those feelings, you will never get to where you want to be. It is all about pushing just a little bit longer than you want to, or heavier than you want to, surprising yourself with he result and then pushing a little bit further into the red next time.

I also like to set up challenges pretty regularly that push me to a different level so that when things get bad in a normal workout I am able to recognize the feelings and put things in perspective. Things like a 10 Minute Plank. Or a mile long farmer’s walk or Weighted lunges for a mile. I also like to restrict my breathing at times and perform tabatas with a mouthful of water. Things like these have really helped me have milestones to look back upon and draw from those experiences so that normal things do not do not seem so bad.

I also have made it a point to make those feelings and negative self talk so repugnant in my mind that when they arise, I view them as a line in the sand that I have to cross. I make it a point to push twice a hard when my mind wants to quit as a form of punishment. I HATE weakness and a victim mindset. When I start feeling sorry for myself I will intentionally make things much harder just to prove my thoughts wrong. It is like I have two personalities that battle constantly. But just like all things in life. Whichever one you feed more is the one that grows stronger. I just make it a point to always force feed the stronger part of myself. Hopefully one day the stronger side of me will just eat the weaker one…

I hope that helps you out man. Those are just a few things that have helped me along the way.[/quote]

A well timed post. I will be looking back at this daily to get through my current plateau.

Keep up the good work man, and congrats on the competition!

311

LoRez: I am glad it helped you out man I am sure progress will kick back up in no time!

Ironwarrior: You will get through it brother. It takes more mental toughness to do what you do on a daily basis than most. I know you will come out of the other side soon!

=========================================
“If you’re going to try, go all the way. Otherwise, don’t even start. This could mean losing girlfriends, wives, relatives and maybe even your mind. It could mean not eating for three or four days. It could mean freezing on a park bench. It could mean jail. It could mean derision. It could mean mockery–isolation. Isolation is the gift. All the others are a test of your endurance, of how much you really want to do it. And, you’ll do it, despite rejection and the worst odds. And it will be better than anything else you can imagine. If you’re going to try, go all the way. There is no other feeling like that. You will be alone with the gods, and the nights will flame with fire. You will ride life straight to perfect laughter. It’s the only good fight there is.” --Charles Bukowski

MONDAY, 06APRIL2015 - Work For Today
Wave 1/Week 5/Day 1

STRENGTH
Worked up to 635 for a single then dropped back down and did:
At the Top of Every :90 Seconds for 6 Rounds, Complete 2 Conventional Deadlifts @ 575lbs.

ACCESSORY GIANT SET - 5 Rounds
3 Double Pause Deadlifts: 405, 455, 500, 500, 500
20 Medicine Ball Slams 50 lb ball: 1, 1, 1, 1, 1
20 Reverse Hypers: 200, 200, 200, 200, 200
Rest :90 Seconds between Rounds

CONDITIONING
9 Minutes of Weighted Walking Lunges with a 50b weight vest.

NOTES:

  • Today was the first day I was walking pretty normal since last week’s squat workout…Everything felt a little bit heavy.
  • Loaded the bar with 675 and pulled on it for a little bit, but gravity was strong today and I was not. I am pretty sure that if I go for this on a rested day it will go. 635 was a quick rep.
  • Conditioning had my legs burning pretty badly.
  • Kept all accessory stuff pretty light
312

Ahh on old friend! Good to see you again sir.

313

Hey Alpha, are you still trying to read 100 books this year? If so, have you read any good ones lately?

314

Haha I was actually gonna suggest that bukowski quote a while back but I didn’t think you’d like his writing style since a vast majority of it is pretty pessimistic and since he’s seen as a misanthropic drunk. Nevertheless a good quote. Have you ever read any of his books or poems?

315

[quote]Alpha wrote:
Feeling overwhelmed is a very normal feeling, but if you listen to those feelings, you will never get to where you want to be. It is all about pushing just a little bit longer than you want to, or heavier than you want to, surprising yourself with he result and then pushing a little bit further into the red next time.
…

I also have made it a point to make those feelings and negative self talk so repugnant in my mind that when they arise, I view them as a line in the sand that I have to cross. I make it a point to push twice a hard when my mind wants to quit as a form of punishment. I HATE weakness and a victim mindset. When I start feeling sorry for myself I will intentionally make things much harder just to prove my thoughts wrong. It is like I have two personalities that battle constantly. But just like all things in life. Whichever one you feed more is the one that grows stronger. I just make it a point to always force feed the stronger part of myself. Hopefully one day the stronger side of me will just eat the weaker one…
[/quote]

Something I’ve been thinking about lately in training and mindset is making the conscious decision to become stronger. I was listening to an interview with Bud Jefferies and he said something along the lines that “PRs are something I ASSUME will come”, compared to other lifters that sometimes look at PRs as a stroke of luck or something that occurs unexpectedly.

I was just kind of blown by the level of his mindset.

It got me thinking about the times people succeed and the times they fail. Whenever someone decides on a challenge, the unexpected will come and try to rob them of their goals. Whether they succeed or fail, there will be speed bumps along the way.

You can fail because of whatever excuses you have, or you can succeed in spite of all the excuses.

By making the conscious decision to get stronger, you have to choose the latter.

316

[quote]Alpha wrote:
pjlife: Thank for the kind words man! Well man, I think mental toughness needs to be worked out just the same as a muscle. Start out small and build up tolerance as you go along. Don’t think for a second that you are unique in feeling that way when lifting gets tough. Every single person goes through the same feelings, it is just what you decide to do with those feelings that matters. Daily I feel as if things are heavier than they should be, something on my body is too hurt to train and there never seems to be enough oxygen in the room. There have been people in my gym who have had literal anxiety attacks during a workout because they didn’t feel like they could get enough oxygen. Feeling overwhelmed is a very normal feeling, but if you listen to those feelings, you will never get to where you want to be. It is all about pushing just a little bit longer than you want to, or heavier than you want to, surprising yourself with he result and then pushing a little bit further into the red next time.

I also like to set up challenges pretty regularly that push me to a different level so that when things get bad in a normal workout I am able to recognize the feelings and put things in perspective. Things like a 10 Minute Plank. Or a mile long farmer’s walk or Weighted lunges for a mile. I also like to restrict my breathing at times and perform tabatas with a mouthful of water. Things like these have really helped me have milestones to look back upon and draw from those experiences so that normal things do not do not seem so bad.

I also have made it a point to make those feelings and negative self talk so repugnant in my mind that when they arise, I view them as a line in the sand that I have to cross. I make it a point to push twice a hard when my mind wants to quit as a form of punishment. I HATE weakness and a victim mindset. When I start feeling sorry for myself I will intentionally make things much harder just to prove my thoughts wrong. It is like I have two personalities that battle constantly. But just like all things in life. Whichever one you feed more is the one that grows stronger. I just make it a point to always force feed the stronger part of myself. Hopefully one day the stronger side of me will just eat the weaker one…

I hope that helps you out man. Those are just a few things that have helped me along the way.[/quote]

He Alpha, I just subbed a week ago on your log, and thruth bombs are dropping already! LoRez mentioned you, your a beast with great goals I’m into too.

Pushing yourself hard in times of trouble is probaly the hardest thing that’s around, harder than most people will ever do in their lives voluntary!
Somethings you listed, like tabata’s with water in your mouth or 10 min planks are too much for my stomach, but I will push myself definately harder after these words.
Your right, victims are the worst. It’s more of a mindset than something different. There are just facts, and some will make life suck donkey nuts, but thats all it they are, cold facts.

I thought to myself a few weeks ago: there are 2 kinds of people who face great adversity: victims and problem solvers. Maybe give that a think.

I overheard you like to read a 100 books a year, awesome objective!
Maybe you would like some suggestions of artworks, not all books, that changed my life (I’m pretty young though, and pretty much a geek, maybe it doesn’t appeal you):
-The Harry Potter series: the books offer more. Probably the best coming-of-age books/movies I ever read tillt this point. Rowling makes everybody grow up in one rich environment chockfull of intertextuality. You won’t even notice the slow aging of the characters, very crafty done.

-The Secrets of the Immortal Nicholas Flamel: Also a series. Mythology overkill, makes me bounce around like I had 3 lbs of sugar and a marriage that day. Creative use of history and mythology to make a parallel world.

-Percy Jackson series (and heroes of olymipus, sequel series): Everything I said about Nicolas Flamel but kicked into overdrive. Some awesome concepts are implemented in the new series about the difference between Roman and Greek paradigms. Pretty childish at times tho.

-The Avatar series(Legend of Aang is to childish yet highly praised, Legend of Korra is far more intresting in both moral questions and politics): Especially Korra, great way of displaying real problems in a fake world. Artwork is incredible, plot , timing and humor ripen when the series carry on. All episodes are online. Overcoming adversity is one of the main theme’s. If you decide to give it a try, watching the legend of aang first gives far bigger emotional investment in the later series.
This series (Legend of Aang) got me intrested in martial arts and strenght training to begin with haha:)

That’s probabely the biggest influence from clearly indentifiable sources of media I had. I was mostly in my late childhood, pre-teens, teens when I watched/read this stuff, so keeping it in perspective would be a good thing.

Live Prosperous, bro :wink:

317

Yeah how is the book challenge going… any highlights/howlers so far?

318

[quote]Alpha wrote:
pjlife: Thank for the kind words man! Well man, I think mental toughness needs to be worked out just the same as a muscle. Start out small and build up tolerance as you go along. Don’t think for a second that you are unique in feeling that way when lifting gets tough. Every single person goes through the same feelings, it is just what you decide to do with those feelings that matters. Daily I feel as if things are heavier than they should be, something on my body is too hurt to train and there never seems to be enough oxygen in the room. There have been people in my gym who have had literal anxiety attacks during a workout because they didn’t feel like they could get enough oxygen. Feeling overwhelmed is a very normal feeling, but if you listen to those feelings, you will never get to where you want to be. It is all about pushing just a little bit longer than you want to, or heavier than you want to, surprising yourself with he result and then pushing a little bit further into the red next time.

I also like to set up challenges pretty regularly that push me to a different level so that when things get bad in a normal workout I am able to recognize the feelings and put things in perspective. Things like a 10 Minute Plank. Or a mile long farmer’s walk or Weighted lunges for a mile. I also like to restrict my breathing at times and perform tabatas with a mouthful of water. Things like these have really helped me have milestones to look back upon and draw from those experiences so that normal things do not do not seem so bad.

I also have made it a point to make those feelings and negative self talk so repugnant in my mind that when they arise, I view them as a line in the sand that I have to cross. I make it a point to push twice a hard when my mind wants to quit as a form of punishment. I HATE weakness and a victim mindset. When I start feeling sorry for myself I will intentionally make things much harder just to prove my thoughts wrong. It is like I have two personalities that battle constantly. But just like all things in life. Whichever one you feed more is the one that grows stronger. I just make it a point to always force feed the stronger part of myself. Hopefully one day the stronger side of me will just eat the weaker one…

I hope that helps you out man. Those are just a few things that have helped me along the way.[/quote]

damn…

I shall pass this on. I know someone for whom I think this could be of great benefit.

As always, thank you.

319

Count Rockula: Hey brother! Great to see you back, you going to be around for a while?

gvaldes: I actually never have man. I came across the quote who scouring the internet, I had no idea what the guy is about or his life, I just liked the quote!

Sutebun: I totally agree man! I have rarely, if ever, hit a PR when I didn’t intend to. Maybe back earlier in my lifting career, but not since I got on the stronger side of things, I wish it would happen more often! I am actually in the process of writing an article about intent and the role it plays in your workouts. What you said backs up what I am trying to put across, thanks for it!

Roran & Rampant Badger: Yea, I am still chipping away at them. It has slowed up a little bit because I have taken on some pretty long books as of late, but I am on number 27 as we speak. It is “Sutree” By Cormac McCarthy, been pretty good so far and that guy writes like steinbeck. Some recent ones that I have read that were really good were:
“Ultra Marathon Man”, Dean Karnazes - Pretty inspiring stuff and has lots of quotes about mental toughness throughout
“Redeployment”, Phil Klay - It is a lot like “The Things They Carried” but from the perspective of modern American wars
“Dune”, Frank Herbert - It is a classic in sic-fi, but I am not a huge sic-fi fan. If you are into that, I would recommend it.
The Circle, Dave Eggers - A novel about how social media is taking over our lives. I really like Eggers as an author…

I will keep you guys updated as I go along, thanks for asking!

pano: Thanks for the kind words and welcome to the log brother! I appreciate you mindset and thank you for the suggestions! I will definitely check some of them out!

emskee: Thanks man, that means a lot! Also I never got your PM (they don’t seem to work anymore…) and they also won’t let us post personal email accounts here int he forums. But if you want to get a hold of me on the side, just click on one of my videos and look in the description box. I post my website and an email there where I can be reached. Enjoying your log brother, really glad you decided to start it up!

=====================================
“However mean your life is, meet it and live it; do not shun it and call it hard names. It is not so bad as you are. It looks poorest when you are richest. The fault-finder will find faults even in paradise. Love your life, poor as it is. You may perhaps have some pleasant, thrilling, glorious hours, even in a poorhouse. The setting sun is reflected from the windows of the almshouse as brightly as from the rich man’s abode; the snow melts before its door as early in the spring. I do not see but a quiet mind may live as contentedly there, and have as cheering thoughts, as in a palace.” – Henry David Thoreau

TUESDAY, 07APRIL2015 - Work For Today
Wave 1/Week 5/Day 2

AM CONDITIONING
2 Mile Inclined ruck with a 50b weight vest.

Deck of Cards Workout - Complete the number of reps corresponding with the number on the card. Face cards = 10 Reps, Aces = 11.
Hearts: Kettlebell Swings
Spades: Push-Ups x2 (7 = 14 Reps, 9 = 18 Reps, etc…)
Diamonds: “V” Sit-Ups
Clubs: Jumping Squats

—Then did 20 Minutes of Mit Work

AM STRENGTH GIANT SET - 5 Rounds
3 Weighted Pull-Ups: 90, 135, 150, 150, 135
3 Paused Bench Presses: 315, 365, 385, 385, 365
3 Paused Front Squats: 275, 315, 315, 335, 315
8 Ring Knees to Elbows

PM EVENTS
65 Keg Loads Over a 54? Bar (225lb Keg)

NOTES:

  • Had to break things up today. It was mainly supposed to be condition and events today, but threw in some light strength stuff as well.
320

[quote]Alpha wrote:
I never got your PM (they don’t seem to work anymore…) and they also won’t let us post personal email accounts here int he forums. But if you want to get a hold of me on the side, just click on one of my videos and look in the description box. I post my website and an email there where I can be reached. Enjoying your log brother, really glad you decided to start it up!
[/quote]

Emailed you not 3 minutes ago through your site.

And thanks regarding the log. I’m having a good time with it.