Alpha's Work IV

Training Training Logs
21

In for the win.

Really liking this type of training lately. After this week in going to make my training a bit more Alpha by adding a short conditioning section at the top. I’ll work up to the kind of stuff hu do, but I’m starting small for now. Thanks for the inspiration and ideas.

22

Roran: Yea man, on average I would burn between 700-800 calories every morning. Because of that I would have my first protein shake immediately upon waking and would feel full, then a half hour later I would be rucking. Within 15 minutes post ruck I would eat a big meal. It definitely did make me more hungry, but if I was cutting weight for some sort of event, I found that skipping the post ruck meal made me drop body fat and pounds pretty quickly. So yeah man, what you are experiencing is pretty normal. Thanks for the question!

Lonnie123: It is always great to have you stop in man! And yea take your time when programming in the conditioning. You definitely know what you are doing and I think you will enjoy it. Thanks for stopping in.

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“We become what we want to be by consistently being what we want to become each day.” --Richard G. Scott

“A strong man cannot help a weaker unless the weaker is willing to be helped, and even then the weak man must become strong of himself; he must, by his own efforts, develop the strength which he admires in another. None but himself can alter his condition.” --James Allen

THURSDAY, 05FEBRUARY2015 -Work For Today
Wave 1/Day 4

EVENTS: 6 Rounds of the Following Press Medley
1 - Keg Clean & Press: 225lb keg every round
1 - 2? Axle Continental Clean & Press: 275, 280, 285, 290, 295, 300lbs
1 - Log Clean & Press: 255, 265, 275, 285, 285, 285lbs
1 - Sandbag Clean & Press: 160lb Sandbag every round
1 Minute Max effort Circus Dumbbell Clean & Press (140b circus DB): 10, 8, 9, 6, 8, 7 Reps (clean every rep)

NOTES:

  • This was a hard medley as far as pressing is concerned. And you wouldn’t know it by looking at it, but just the :60 seconds max effort circus db portion was killer on the lungs.
23

Subbed! It seems like I haven’t missed a lot, I’m glad!
I’ve found that weighted Pullup get really ugly really fast. I’m straggling with 25 on my waist haha.

24

Haha, you’re makin’ a whiteboy blush. While there’s basically no possible way I can knock off a hundred books, you’ve lit a fire to aim for one a week. Just started “The Long Descent” by John Michael Greer. Only two chapters in but so far it’s pretty gripping. You should check it out. Plan on being done by the weekend, so fire away if you have any suggestions for the next one.

25

Hey Alpha! I got another questions for you. Thanks in advance for your helpfulness.
I’ve always squated and pulled with my feet pointed straight ahead. I’ve going back and reading a lot of articles and watching videos on forms and have noticed that the general recommendation is feet out 30ish degrees on the squat. I tried that today and it felt pretty good. I also noticed that some people even recommend feet out a little on the deadlift. What are your thoughts on this?

Also good luck with your 700b pull. I’m looking forward to video of that.

26

Regev: Yea man, they definitely take a little bit of getting used to until you get them right. It has taken me a long time to get to where I am now. Stick to it brother, they will help your bodyweight ones immensely.

Whiteflash: Thanks for the recommendation brother! I just finished up number 13/100 yesterday. It was “Manson, the Life and Times of Charles Manson”. It was ok but if you have read Helter Skelter then there isn’t much new there. Really, out of my 13 thus far there hasn’t been a ton that have blown me away. I re-read “The Road” by Cormac McCarthy which is a good book and I thought Dave Eggers, “A Heartbreaking Work of Staggering Genius” was pretty witty and thought provoking. I will keep you posted as I continue on this journey.

Are you looking more fiction or non-fiction?

Roran: Well man, I definitely think pointing your toes out is hugely helpful in both lifts as it helps your knees track properly throughout the movement. My feet are usually pointed outward about 11 O’clock and 1 O’clock on my deadlifts and just slightly more on my squats and front squats. Doing so on the squat seems to allow more hip mobility (for me at least) and helps keep me more upright. And on the deadlift it allows for more open area to “receive” your torso in the bottom position and it helps you push your knees outward a little bit so that your legs don’t collapse inward. If you think about pillars holding up a building, you wouldn’t want to set them at at angle. keeping your lower leg as vertical as possible will help you support more weight.

And thanks for the encouragement on hitting 700. That will be a good day and a milestone for sure!

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Have been out of town for the majority of this week. I have been hitting some conditioning, but nothing really worthy of posting here. Hope all is going well out there!

27

I’ve been following these logs for a while now, and I have to say, Alpha, that you are one hell of a dude. Please keep being a major source of both entertainment and inspiration. Cheers brother :slight_smile:

28

I’ve actually read Helter Skelter, but it was so long ago it’d be like reading a new book.

Man, I’m open to whatever. For a long time I was strictly nonfiction, but I read “IT” by Stephen King a couple summer’s back and it blew me away. There really are few things better’n a good book. Know I’ve said this a few times, but you gotta check out the autobiography of Malcolm X by Alex Haley. It’s obviously X telling someone his story, so I’m sure he exaggerates and embellishes, but it really is an incredible book. In my top five fa sho.

29

TheWolfMan: Thanks so much brother! I try. Welcome to the log

WhiteFlash: Yea man, I have read where you mention the Malcom X Bio a few times. That one is definitely on my list. I used to be the same way about non-fiction, but now I see that I was being pretty closed-minded. There is some amazing fiction that has taught me a ton as well. Thanks again brother!

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“You are essentially who you create yourself to be and all that occurs in your life is the result of your own making.” --Stephen Richards

“Everybody has talent, but ability takes hard work.” --Michael Jordan

SUNDAY, 08OCTOBER2015 - Work For Today
Wave 1/Day 6

CONDITIONING: As Many Rounds as Possible in 10 Minutes
3 Pull-Ups
5 Handtsand Push-Ups
10 PVC Overhead Walking Lunges
10 PVC Overhead Squats

STRENGTH GIANT SET:
1a. Front Squats: 365x3, 385x3, 405x3, 405x3, 385x3
1b. Farmer’s Handle Deadlift: 410x5, 590x3, 690x2, 770x1 (PR), 800xNope
1c. Log Clean & Presses: 205x3, 245x3, 275x2, 295x1, 305x1
1d. 10 Toes to Bar

NOTES:

  • Had to play some catch up at the gym tonight since I’ve been gone a lot of the week. Hit a PR on the Farmer’s Handle Deadlifts of 770lbs. It really didn’t feel that bad so I thought I would jump up to 800, but gravity was definitely strong in the area I was pulling.
  • Added the 305 Log clean & press to the vid just because I recorded it. Wasn’t pretty, but It got there.
30

Nice lifts! The farmer pull looked very smooth

31

That clean was super quick! Looking strong bro.
Yesterday I had the pleasure to donate blood. Man, that feels so right! I don’t think I can stress how important that is. The only problem was that I couldn’t train afterward but it’s for a much greater cause.

32

Make sure you hydrate well after donating, otherwise you can feel hungover/dried out the next day, and it sucks.

33

Ye, I had some headache and felt a bit dizzy this morning but I felt a lot better after a few sips of water.

34

Regev: Thanks man, and good job on donating blood, it is very important.

MattyG: Good Advice. Thanks

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“What we call our destiny is truly our character and that character can be altered. The knowledge that we are responsible for our actions and attitudes does not need to be discouraging, because it also means that we are free to change this destiny. One is not in bondage to the past, which has shaped our feelings, to race, inheritance, background. All this can be altered if we have the courage to examine how it formed us. We can alter the chemistry provided we have the courage to dissect the elements.” --Anaïs Nin

MONDAY, 09FEBRUARY2015 - Work For Today
Wave 1/ Day 7

STRENGTH GIANT SET
1a. Deadlifts: 455x3, 500x3, 545x3, 585x3, 595x3, 605x3
1b. Barbell Bent Over Rows: 285x3, 325x3, 345x3, 365x3, 385x3, 405x3
1c. Log Incline Bench Press: 245x3, 295x3, 315x3, 335x3, 355x2, 365x1

ACCESSORY STUFF
1a. Double Pause Deadlifts: 405x1, 455x1, 500x1, 545x1, 595x1 (PR), 600x1 (Bigger PR)
1b. Plate Loaded Reverse Hypers: 140x8, 230x8, 280x8, 300x8

NOTES:

  • I went in today wondering how deadlifts would go because of pulling the 770 with the Farmer’s Handles last night, but they turned out awesome!
  • I was happy with the 605x3 Pulls, it really wasn’t that bad but I didn’t want to grind anything out today.
  • This is the first time I have gone heavy with the incline log bench press. With the way i have it set up I need to start each press off the pins, so it is like a true dead start. 355x2 is a decent weight but I know these numbers will keep climbing up. I really like them and they keep the stress off my right elbow because of the neutral grip. Yea the floating pain is still there. Not nearly as bad, but still definitely there.
  • My previous best for a double paused deadlift was 585, so i went in today just hoping to get maybe 590. Well, I hit 595 without really considering what I was doing. I sat sown after to write in down in my training book and realized that it was only albs off the 600, so I loaded the 2.5’s and went for it.

Here is a vid of the 605x3 DL, 355x2 Log incline Press and 600x1 Double Paused Deadlift.

35

Alpha dude! Man you really wanted to get this log rollin’ with a bang! Congratz on all the pr’s, a huge inspiration man!

36

Alpha,

What was the reasoning for switching your supinated grip on the rep’d deadlift vs. the double-paused? Was that a planned thing? Simply based on feeling? Trying to avoid imbalances?

Keep it up. Love the videos as well as the inspiring and real words.

JJ

37

FarmerOwen: Thanks brother, that means a lot coming from you considering the work you are putting in over at your log. You are a strong guy!

jjcrugby: Actually I switch my grip every set. I don’t feel stronger with either in particular so I just switch back and fourth. I didn’t even realize that they were different until you mentioned it. The videos just caught whichever grip I was using for that particular set. And thank you very much for the kind words man, they mean a lot!

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“There is no passion to be found in playing small - in settling for a life that is less than the one you are capable of living.” --Nelson Mandela

TUESDAY, 10FEBRUARY2015 - Work For Today

CONDITIONING - At the Top of Every Minute for 10 Minutes Complete
1 - 15 Foot Rope Climb
Max Effort Kettlebell Swings for the remainder of the Minute (88lb Kettlebell)

STRENGTH & EVENT GIANT SET
1a. Weighted Pull-Ups: 135x3, 160x3, 160x3, 180x3, 180x3
1b. Strict Overhead Presses with a 2" Axle: 205x3, 225x3, 245x3, 275x1, 275x1
1c. 50 Foot Yoke Walk: 540lbs, 630, 720, 810, 850 (PR Vid)

NOTES:

  • Conditioning went well, no problems there but it definitely irritated my right elbow, which in turn affected the rest of my workout.
  • I stayed a little bit lighter than I planned on the Weighted Pull-Ups because of the elbow and I want to be able to squat tomorrow morning.
  • Strict overhead is really where my elbow was screaming at me, that is what I dropped the reps and just tried to put something heavy over my head for a few singles.
  • Yoke went really well. I was surprised because of so much heavy work for the previous 2 days.

So I am training for an upcoming Strongman competition in March where one of the events is a Max Load Yoke Walk for 50 or 60 feet. The only stipulation is that you cannot have any drops or you are automatically out of the competition. That is why I made the attempt to save the yoke when it got really crazy. If it were for speed I would have put it down and re-picked it. Stopping 850 pounds when it is swinging like a bell was not easy at all.

When it gets this heavy, I have to take choppy little steps which seem to really get the yoke swinging. I am not sure if this would have counted at my upcoming comp because one of the feet touched. I am not totally sure what the rules are going to be, but it definitely wasn’t a drop so I am counting it and it is my new PR.

Here is a vid…

38

Great work again here, I love the look of the log incline press! Good to see you’re progressing with the 2x paused deadlift as well, interesting method. Is the focus with these more on the upper / mid back, or do you feel it in the hamstrings more like a straight leg DL? Seems a bit like the Sheiko DL to knees really, only more specific to the lift.
Again, well done with the effort + progress!

39

WOW. It’s amazing to see your training. Spectacular really.

I know you were talking about great books. If you’ve never read it, try Alas, Babylon by Pat Frank. It’s a favorite of mine, and my husband loves it too. Fairly short novel, and a page turner. Classic science fiction, 1959 publication about a cold war nuclear attack on the US. Still makes the top Sci Fi lists. He writes a great hero in Randy Bragg, one of my all time favorite characters.

40

Alpha, do you got any videos of your MMA or BJJ matches? or do those not exist/confidential?