Alpha's Work IV

Training Training Logs
481

[quote]BJack wrote:
Really shit the bed on maxes and training in general this week. Work has been insane, near-riot conditions; actually slept there last night so there would be extra male staff. Any advice on when/where to pick back up? Probably won’t be able to train til Friday or Saturday, definitely not feeling in shape for hitting new 1rms.[/quote]

Just out of curiosity how did that 1 mile farmers walk treat you?

I did a half mile at 145 pounds (I weight about 175) and it was KILLER. Had to drop the weight about 5 times (Some guy in a truck asked if I wanted a lift back to wherever I was going, lol)

I definitely felt it the next day. Forearms, traps, hips, lower back… Blitzed.

More weight plus double distance is truly impressive. I’ll get there one day.

482

Pano: Yea man, when i am limited on equipment that workout is one of my go-to’s because it never seems to get any easier…It sucks every time!

And as far as programming, I think more in terms of using their prescribed percentages than following the program itself. I build all of the strength portion of programming based off 4 main lifts. Deadlift, Bench, Squat and overhead. Then I plug in the percentages and repeat the OHP press day with he same percentages from the deadlift day. So two weeks might look something like this:

Week 1:
Day 1: Deads 8 sets of 2 reps @ 80% (power)
Day 2: Bench 10 sets of 3 reps @ 60% (Speed)
Day 3 Squat 4 sets of 8 Reps @ 70% (Reps)
Day 4: Overhead 8 Sets of 2 @ 80%

Week 2:
Day 1: Deads 4 sets of 8 reps @ 70% (Reps
Day 2: Bench 8 sets of 2 reps @ 80% (Power)
Day 3 Squat 10 sets of 3 Reps @ 60% (Reps)
Day 4: Overhead 4 Sets of 8 @ 70%

And so on while the percentages collapse on themselves. Once I finish all of the percentage’s 60%, 70%, 80% workouts (usually around 3 weeks) then i restart again 5% higher. @ 65%, 75%, 85% for another 3 weeks. Then I would add another 5% to get to 70%, 80% and 90% which will usually take me up to week 10 where I test for new PRs to base the first percentages off of.

That is a very basic explanation of how I would run something similar to the cube method. Plug that into giant sets, add conditioning and a bunch of strongman and you have the basis of an average daily workout in Warrior Athlete. I hope that explains it for you a little bit man, thanks for asking!

BJack: Man, I am sorry to hear about work brother! That is no bueno. I wouldn’t go for the PR if you are having a really off week. Instead I would start the program back over at the beginning (Which we will be doing at the gym starting monday with the initial lower percentages. Also never feel as if you can’t just go for it one day when you are feeling great. Most people advise against that, but honestly, I don’t think it will mess you up that badly. Well, as long as you are not trying to do it every other workout. You don’t gain much actual strength on test days. They would probably be better spent just getting the work in for long term progress. I also encourage people to go for PRs if they are feeling it on the 90, 92.5 & 95% days as well. Some weeks are just bad weeks man, not much you can do about that. I know you, so i know you are not just making excuses. No harm in either taking the rest of the week off and treat it like a deload and try for them next week, or if you are itching to get back in the gym sooner, then just restart from wave 2/week 1/Day1. It is a long journey, and it will be a horrible one if you are not enjoying yourself. You will do what is right. Trust in that.

Lonnie: I was wondering the same thing!

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“Bones mend. Regret stays with you forever.” --Patrick Rothfuss

“First say to yourself what you would be; and then do what you have to do.” --Epictetus

THURSDAY, 14MAY2015 - Work For Today
Wave 1/Week 10/Day 4

CONDITIONING - 10 Rounds
30 Seconds Kettlebell Swings - 88lb KB
30 Seconds Kettlebell Goblet Squats - 88lb KB
30 Seconds Rest

STRENGTH - Worked up to a 1RM
Squats
135x dunno
225x less than dunno
315x a few
405x3
500x1
585x1
635x1 (in vid)
660x1 (10lb PR for me! also in vid)

EVENTS - 10 Rounds
Farmer’s Walks for speed with 275lbs in each hand (550 total)
Then threw on 700lbs (350 in each hand) and didn’t carry them very far (Also in the vid)

NOTES:

  • REALLY happy to hit the 660 squat. That is a 10b PR. I think depth looks pretty good, what do you guys think?
  • Then I got my speed work done for farmer’s walks and then, because my buddy Nick Jenkins was there (Mike’s brother) I tried the 700b. I made it about half way but my legs and back were already shot by that point so I’m not too upset about how it went. It would have been great if I would have hit that for 50 feet as well though as it would have been another PR.

Here is a vid of the 635, 660 Squat and 700 farmers walk. I threw in some new vantage points for those of you who watch them as well. Hope you guys like it, I enjoyed making it.

483

Thanks for explaining! Guess that using that with DUP will be quite a task haha.

Would you put the upperbody push as an accesory or plug it into a giant set.

484

Pano: it is no harder than doing it with cube. Just plug in the percentages you want to use. And if you are going to run DUP, I would have a main day for the bench and another main day for OHP. I wrote an article about how to do this on my site as well as have like 12 weeks of DUP programming surrounded by the warrior athlete stuff if you just want to go check it out.

You could use 5/3/1, cube, ramping, dup any of them easily as long as you know what percentages you want. Then just look at prelipin’s table to figure out reps and rest. Although much of your “rest” will be while doing antagonistic muscle groups if you plug it into a giant set.

It is easy.

485

Im on my way to neversate to find it!

486

Congrats on the 10 lb pr on the squat alpha.
I can’t say that I completely agree that this 10 week cycle is what helped push your squat. I think the credit indubitably goes to that mustache that your now sporting. Maybe my evidence is purely anecdotal but you can’t argue that I man with a mustache isn’t stronger than a man without. Haha
In all seriousness, I look forward to this next cycle!

487

I figured it out! Thanks for writing a clear article about programming.

NEXT CONTENT ISN’T PRODUCITVE AT ALL!

The giant sets use multiple bars whIch is a drawback because of limited equipment. Maybe supersets of just 2 excerises at a time will work because then only 2 bars are needed. Maybe pair cleans, front squats and benches because they should be quite similar according to Mr John. Adding pull ups is easy from there.
Pairing back squats, deadlifts, OHP’s and rows is going to be another question lol.
Speaking of this excercise selection: I think I doodled quite a nice use of the DUP in my notebook today (concentrating on my studie isn’t really my strong point). Not using it right now, but as a future program maybe.

I’ve read alot of your workouts, and although I understand them (partially :wink: ), and the thing I jotted down had rougly the same structure, my workouts plans are always…duller, I guess haha.
You do alot of work which is quite variable. ‘Fun’ and you get a crapload of volume and intensity in.

Im quite plain vanilla. On the conditioning I love to be creative and sadistic.
But I like a much less variable strength portion. Just 6 main lifts. All done 3 times a week.
Once for strenght, once for speed, once for hypertrophy.

Guess Pavel and Dan got in my head with easy strength: 6 reps is the max in the doodle, and thats for hypertrophy. Strength and speed are both 3 reps. Everything is done for 6 giant sets. (Alot of 6’s in the program I notice now). Strength is also a skill, and the program is written with that in my head.

Sorry for the rant bro! It was in my head all day and I needed to spill it. Again, feel free to ignore me.

Ps. (This is going to be a confession, but this community is so awesome I like to share it with you guys )
The girl I talked about, the one I liked alot. Well, she’s quiting this study (we follow togheter) and is going on a working trip to Australia for a year. As soon as I heard it from her, my stomach turned harder than a conditioning session can. My inner wannabe Casanova took over,as soon as possible I went to the warehouse and almost harassed the juwelery lady to help me find something (Im a guy, I don’t know what matches her eye color/age/whatever).
I bought her a small necklace (not quite the thing from the Titanic, but cute tho) hoping to give it to her.

Now comes the fun part…
I just know she goes first of July, and her airport, thats all. No time, and unless I see her and can ask it subtile, fat chance Im goining to find out. And I don’t know which flight she takes.
I probably have to get up at dawn to be there before the first flight and wait for her (and parents, and brother, and friends).

Maybe a bit overdone. But things went wrong a while ago, because of my dickhead friends. And the original, almost mojo I got (she didn’t date me when I asked her out, but it was relaxed between us and we could laugh) disappeared. I can barely look her in the eye lately. Feel uncomfortable in my own body and don’t know what to say.
Im hoping to make up between us a bit. And show her my gratefulness: life got quite rough last year, but she gave me a reason to keep coming to college, which I hate(d). For the first time in half a year I was happy to wake up once again.

Getting up before dawn and being uncomfortable can’t beat how much she’s worth to me.

488

Hey Alpha, that was an incredible squat PR!

489

Probably not the right thread, but is this your gf Pano? It doesn’t sound like she is as you referred to her as “the one [you] liked a lot” and not your gf. Gonna be honest and say that that sounds like a horrible idea, but I hope it works out for you.

Awesome squats Alpha and 'stache power!

490

Matty, she’s not my gf. I wish.

Yeah it probably is a horrible idea, but I don’t know if I could look myself straight in the mirror if I don’t try.
But what exactly makes you think its horrible?
Maybe you have some tips. I really wanna give the necklace and say what I think, but how? (I honestly don’t know).
Thanks for checking in

491

gvaldes: Hahaha thanks man, but sadly it just looks like a stache on the video. It is just a face full of hair. Maybe because of the sun or angle or whatever but it is just an unshaved face. I wish I could pull off a mustache, but unfortunately I look like a child molester hahaha. I appreciate your congrats on the squat PR!

Pano: Yea man, I write those workouts with my own gym in mind. I have plenty of bars and all of the equipment for everyone so it works out. I can see how it would be harder for someone in a commercial area. When i trained in a commercial place, I would steal 2 bars and the rack every time I went in. One would be for my lower body and one for my upper body. I would try my best to make the most of the situation by doing things like hitting a deadlift then bent rows and bench…unracking both off of the bench. On days when I was squatting, I would also use the rack for weighted pull-ups and overhead press or do a clean & press from the ground.

and I think it is fine to be vanilla. My programming would be much more vanilla, but people want variety and since my workouts are for them, I throw more in. It is my belief that basic exercises build basic size and strength. That said, I have too much ADD to do the same lifts 3 times a week for months on end. I would have to carry the movements. (i.e. squat with front squats, deads with SLDL and such).

As far as the girl goes. I really don’t know what to say to that man. All that I would say is that know that whatever you are doing, you are doing from YOUR perspective and feelings. With that in mind, try not to have any expectations on HER response. If you decide tog o through with it, do it because you want to and let it go. If you keep chasing her and making her feel crowded RARELY works out. i wish you luck ether way my friend.

Roran: Thanks man, it is a pretty big deal to me. Gaining 10lbs on my squat and 15lbs on my deadlift were pretty big surprises. Once I got over 640 on deads and 625 on squats, my PRs have usually only come in smaller increments. I am very happy with how this last wave went for me. I really appreciate your congrats brother!

Matty: Hahahaha thanks man! But it’s was not a stache! hahahaha! I should have that program to you tomorrow brother!

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“When I stand before God at the end of my life, I would hope that I would not have a single bit of talent left and could say, I used everything you gave me.” --Erma Bombeck

SATURDAY, 16MAY2015 - Work For Today
Wave 1/Week 10/Day 6

EVENTS & CONDITIONING
3 Minutes Tire Flips
3 Minutes Keg Shouldering
2 Minutes Tire Flips
2 Minutes Keg Shouldering
1 Minute Tire Flips
1 Minute Keg Shouldering

EVENTS - As Many Rounds As Possible in 10 Minutes
50 Foot Arm over Arm Sled Pull
50 Foot Prowler Push

STRENGTH
Front Squats
135x?
225x3
275x3
315x3
365x3
405x3
425x2
455x1

Then set a clock and did as many reps as possible in 7 minutes with 315. No idea how many I got, but did better than I expected.

NOTES:

  • Good workout. Today was my first day ever trying keg shouldering. I liked it a lot and it really got my heart rate going. Combining it with tire flips was pretty brutal.
  • Sled stuff was fun and different.
  • Front squats felt pretty good but I am still a little gun shy going above 455 after that passing out episode and little while back.
492

455 front squat is pretty brutal! Especially given you are holding back, maybe the beard is doing something for you.

Now I understand, I thought you made programs only for yourself. Off course clients want variety, especially in group work. Thanks for explaining. Better keep them entertained. If they are they will come back, and therefore they will progress.

'Bout the girl: I have no expectations. Probably I won’t see her again (she will not return to the study). It just needs to be said, and no amount of vomit, weak knees and hand sweat can let me shy away.

If she gets mad (never quite understand how girls work), she’s probably to short to bitch clap me in the face anyway.

493

Pano: Yea man, 455 is a pretty heavy weight for me, but one that I can count on usually getting. Above that, things start to get a little dicey. Thanks for checking in man!

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“The natural situation for man may well be at war.” --Emerson

CONDITIONING - At the Start of Every Minute
Minute 1: 1 Pull-Up, 2 Burpees, 3 Push-Ups, 4 Mountain Climbers
Minute 2: 2 Pull-Ups, 4 Burpees, 6 Push-Ups, 8 Mountain Climbers
Minute 3: 3 Pull-Ups, 6 Burpees, 9 Push-Ups, 12 Mountain Climbers
Minute 4: 4 Pull-Ups, 8 Burpees, 12 Push-Ups, 16 Mountain Climbers
Minute 5: 5 Pull-Ups, 10 Burpees, 15 Push-Ups, 20 Mountain Climbers
Minute 6: 5 Pull-Ups, 10 Burpees, 15 Push-Ups, 20 Mountain Climbers
Minute 7: 4 Pull-Ups, 8 Burpees, 12 Push-Ups, 16 Mountain Climbers
Minute 8: 3 Pull-Ups, 6 Burpees, 9 Push-Ups, 12 Mountain Climbers
Minute 9: 2 Pull-Ups, 4 Burpees, 6 Push-Ups, 8 Mountain Climbers
Minute 10: 1 Pull-Up, 2 Burpees, 3 Push-Ups, 4 Mountain Climbers

STRENGTH Giant Set -
Weighted Pull-Ups: 90x3, 115x3, 135x3, 160x3, 180x3, 180x3, 160x3
Axle Continental Clean & Press: 225x3, 245x3, 275x2, 300x1, 320x1 (VID), 345x1 (PR VID), 355xFailed on Clean
Toes to Bar: 10, 10, 10, 10, 10, 10, 10

NOTES:

  • Conditioning is tough. That one always is. Many just minute 5 & 6. It’s a lot of work to get done in a minute
  • Really good day on the Axle Continental Clean & Presses. i was happy about getting the 345. The content clean and press is just such a brutal movement. I think i would have had the 355 if I went for it first, but I think I was just too tired and sweaty after the 345.

Here is a vid of the 320 and 345 sets.

494

Alpha, with your advice, I managed to deadlift a toyota corolla for 35 reps in 60 seconds. It was good enough for second place in the event 1 weight class above my normal. Thanks for all the help!

495

Looking good with the jerks. Btw you’re a positive badass in the vid

496

That video beats anything I’ve seen on this website. Incredible.

497

Pwinsher: That is such great news man! 35 is a lot! Hopefully it got the response from your wife that you were hoping for! Sounds like you had a great showing! Proud of you man!

Pano: Haha thanks man, I’m trying!

biker: That is a HUGE compliment, thank you so much brother!

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“Kites rise highest against the wind, not with it.” --Winston S. Churchill

MONDAY, 18MAY2015 - Work For Today
Wave 2/Week 1/Day 2

CONDITIONING
10 - 15 Foot Rope Climbs
400 Foot Prowler Push
10 Barbel Snatches @ 185lbs

8 - 15 Foot Rope Climbs
300 Foot Prowler Push
8 Barbel Snatches @ 185lbs

6 - 15 Foot Rope Climbs
200 Foot Prowler Push
6 Barbel Snatches @ 185lbs

4 - 15 Foot Rope Climbs
200 Foot Prowler Push
4 Barbel Snatches @ 185lbs

2 - 15 Foot Rope Climbs
100 Foot Prowler Push
2 Barbel Snatches @ 185lbs

NOTES:

  • Good session. My right knee is a little weird after yesterday’s workout, but it is probably nothing and should go away after a day or so.
498

I had a quick question about belts. I tried the elitefts lever belt with my deadlifts today for the first time. I worked up to a set of 5 that was pretty heavy but I knew I should be able to get. The weight flew up and felt a lot lighter than it normally would but my head also felt like it was going to explode and my eyes were pretty bloodshot. I’ve never tried a belt of trained with someone who uses one so I’m not sure if that is normal or not. As always, thanks for your help!

edit:
Also, I was wondering how does one qualify for nationals?

499

Every time I see your conditioning work outs I get so jealous cause they have the most bad ass shit in them. I do miss the shit out of sled pushes and drags. Might do them just because the weather is so hot I can bring myself to the verge of death. That’s my favorite part of it to be honest. I love to see how close I can get to the point where when I finish I have to run inside and put my head under the cold faucet. You know?

500

Roran: That is completely normal. The reason why the reps moved so quickly is because you greatly increased your interabdomial pressure and caused your blood pressure to shoot through the roof. Both are great things for lifting heavier weights, but both will also definitely leave you red faced and feeling like your eyes are going to burst out of your head. It is just like the first time you ever put a squat bar on your back and it hurt like crazy. You build up tolerance and get used to it over time. Really focus on breathing “laterally” instead of “vertically” so that you are filling up your lower belly and obliques with air. Once you feel as if you will pop the belt right off of you because of the pressure you built up, bear down as hard as you can (flexing your abs OUTWARD) and you are in a very advantageous position to hit bigger numbers. It is extremely uncomfortable but it is how you get strong.

For me personally, getting into set-up and position on a squat or deadlift and bracing that hard are the most uncomfortable parts of a squat or deadlift (and their variations). If this isn’t the case then you are probably not as tight and as full of air as you should be.

I would expect to see a lot of your numbers skyrocket once you get this down. You are already a strong guy, this is only going to make you better and keep your spine safer. Keep me posted brother!

Vinny: I know EXACTLY what you mean! I think few people possess the mental and testicular fortitude to push themselves that hard. It doesn’t surprise me in the least that you do. Thanks for stopping in man, I haven’t seen you in here for a while. Things look great over in your log though, I always look forward to reading what new devastation you put up over there!

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“The mind is its own place, and in itself can make a heaven of hell, or a hell of heaven.” --John Milton, Paradise Lost

“Everything you’ve ever wanted is on the other side of fear.” --George Addair

TUESDAY, 19MAY2015 - Work For Today
WAVE 2/WEEK 1/DAY2

CONDITIONING - Complexes (because I hate them so)
With 50b dumbbells in each hand (no access to my normal gym today) - Once I picked the dumbbells up, they didn’t leave my hands until the set was done

8 Rounds
8 Dumbbell Deadlifts
8 Squat Thrusts
8 Dumbbell Power Cleans
8 Dumbbell Overhead Presses
8 Dumbbell Squats
8 Dumbbell Good Mornings
8 Dumbbell Snatches
Drop the DBs and run 400 Meters…

NOTES:

  • Good conditioning workout considering what I was working with. These were not as back as barbell complexes, but sucked all the same.
  • I am really hoping to hit some big numbers tomorrow. It (and maybe the next day) will be my last 2 PR attempt days before restarting the next wave. I have PRed on almost everything I set out to do, with the exception of front squats (haven’t tried yet) and the bench press (505 is a VERY heavy bench for me). We will see what the next 2 days brings, but I feel mentally and physically ready.