Hahaha, yeah I expected that answer as you do trump my experience by at least 6 years. Btw, I too have strained my upper calf before but it was from deadlifts a while ago. It still creeps on me to this day, but I have yet to see it impede my training and well being, granted the severity was likely lesser than yours. Good to know you’re well off though. It’s always so elating to know that a seemingly bad injury isn’t really but a small chip on the shoulder. Anybody who lifts extremely heavy shit often knows just how lucky you can be to get by with not losing your head lol.
Hey that’s great news! I’m glad it was nothing too serious.
Pano: Thanks man, great suggestions!
haljc: Thanks brother, i am going to try to stay safe! As far as the pressing. I don’t think that OHPing will hurt your bench at all, as long as you either use it as an accessory on your bench day, or you spread it to a separate day that is far enough away that you can recover. I do think that they help each other out. As in if one goes up so does the other. But I think it is better to focus your real gains on one at a time. Kind of like the squat and deads. Typically, for me at least, If i am really killing deads and hitting PRs, then my squat kinda takes a back seat. And if I am really working at squats then my deads have to take a step back. For this reason, I will tend to really focus my attention and recovery on my squats and bench for a few weeks and just kind of do my prescribed reps on my deads and OHP. Then when I switch it up, if my squat has went up, then my deadlift typically follows suit. I hope that makes sense and helps point you in the right direction man, if it doesn’t or I didn’t answer your question, then just ask again and i will try to do better next time.
Vinny: Hahaha yeah man, you are going to catch me and surpass me before long, this is a really good thing! As I cannot tell you how elated I was to hear that I didn’t need surgery! It was like a yoke being lifted off my shoulders! As you know, when things get really heavy, all it takes is one second without the right focus and intention for things to go horribly wrong. I was an idiot but seem to have skimmed by. Live and learn, my friend.
Roran: Me too brother, me too!
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“I am always doing that which I cannot do, in order that I may learn how to do it.” --Pablo Picasso
“I will not follow where the path may lead, but will go where there is no path, and I will leave a trail.” --Muriel Strode
MONDAY, 08JUNE2015 - Work For Today
Wave 2/Week 4/Day 1
CONDITIONING
Tabata Dimel Deadlifts @ 245lbs (:20 Seconds Work / :10 Seconds Rest for 8 Rounds or a total of 4:00 Minutes)
CONDITIONING & STRENGTH - 6 Rounds
1:00 Minute Max Effort Sledge Hammer Swings
Rest 1:00 Minute
2 Deadlifts @ 585lbs. On my last (6th) Set, completed as many reps as possible. I got 8 (Video)
ACCESSORY - I was running out of time before I had to coach so i just hit some sumo deadlifts
225x5
315x4
405x3
500x2
585x1
605x1
NOTES:
- I am not sure, but I think 585x8 may be a rep PR for me. As you guys know, I don’t normally do a lot of high rep deadlifts so I am just guessing here. I am doing them now because I have a Strongman Comp coming up where I have to do AMRAP in 60 seconds.
- Sumo form is still pretty shaky for me, but I am working on it in hopes that is my sumo goes up, my conventional will as well. 605 isn’t bad considering how little I do it.
Here is a vid of the 585x8 and sumo 585 & 605
TUESDAY, 09JULY2015 - Work For Today
Pretty sore from the deadlifts yesterday so Just did 7 Rounds of
10 Glute Ham Raises
10 Reverse Hypers @ 270lbs
Then Rucked with a 50lb Vest for an hour
Feel good about my deadlifts yesterday and my leg seems to be getting better by the day.
Alpha dude just stopping in to say howdy and glad to hear the leg isn’t to serious. Keep killin’ it iron brother!
It’s great news about your leg, I’m really glad!
You should try once snatch grip deadlift, awesome assistance for conventional deadlift. I’m using it and loving it.
Strong effort on the deadlifts, glad to see the leg is on the mend.
Hey Alpha, pretty soon here I will be on a very tight budget and was wondering if you had any advice on buying food. Thanks in advance.
[quote]Roran wrote:
Hey Alpha, pretty soon here I will be on a very tight budget and was wondering if you had any advice on buying food. Thanks in advance.[/quote]
Buy in bulk, use coupons, look/wait for discounts
and this
FarmerOwen: Great to hear from you man! Thanks for stopping in!
Regev: That is a great suggestion man, I have never really used them consistently but maybe I should start throwing them in more! I have never gotten much out of deficits so that may be the solution!
IronWarrior: Thanks brother! Hopefully it will be in good enough shape to go for that pro contest in a month!
Roran: I would agree with what Matty said. Also, most of those big warehouse food places (Sam’s club, BJ’s etc..) will run promotions where you can join their membership for like $10 for like 3 months. Find one of those, and stock up. People are always trying to get rid of those big freezers, so check craigslist and newspapers ads and pick one up so you will have a place to store huge backs of frozen goods.
Also, if you now someone who hunts, make a deal with them where you can barder for a deer or whatever else they have killed. Most hunters I know will usually just give lots of frozen meat away, or you could offer to help them out with random jobs and get the meat that way. It is better for you, more humane for the animal and it won’t cost you anything.
Hook up with a local farmer or go to farmer’s markets and buy vegetables, eggs and milk directly from them. It is much, much cheaper and is better for you. None of this is nearly as convent as just going to the grocery store, but it will definitely save you a lot of money for more quality stuff. I hope that helps man!
Matty: Hahaha love it! and good advice!
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“Be the change you wish to see in the world.” --Gandhi
“People who are crazy enough to think they can change the world, are usually the ones that do.” --Bill Siltanen
WEDNESDAY, 10JUNE2015 - Work For Today
Wave 2/Week 4/Day 3
CONDITIONING - For 12 Minutes
Odd Minutes: Max Effort Burpee Broad Jumps
Even Minutes: Max Effort Pull-Ups
SPEED
10 Tire Flips
20 Speed Bench presses @ 315
Run 400 Meters Carrying a 50lb Medicine Ball
8 Tire Flips
15 Speed Bench Presses @ 315
Run 400 Meters Carrying a 50lb Medicine Ball
6 Tire Flips
10 Speed Bench Presses @ 315
Run 400 Meters Carrying a 50lb Medicine Ball
Thanks for the help! When I thought budget I immediately thought grocery store but I do live in a rural area so I’ll look around and talk to some people.
and Matty that was great haha! I’ll definitely be keeping me eye out for those options
Hey Alpha and anyone else that can provide input, when deadlifting, I take in a lot of air, make the belly fat, brace down, and then pull.
Yesterday, first rep of first work set, I start the pull, and feel/hear(probably just heard internally) a crunch at my ribs. They’re kind of tender today when I take deep breaths, just wondering if anyone else has experienced something like this?
I was still able to finish that set and 2 more and the rest of the workout, so I’m not too concerned, and don’t think it’s worth a doctors trip and probably got lucky but am just throwing this out there to see if anyone else has had a similar experience.
No bruising, just tenderness. Guy at the gym said same thing happened to a woman on the leg press, and possibly relates to floating ribs and cartilage.
Matty - Were you wearing a belt? If you wear it too high and brace super hard you could crack a rib…
Alpha - Been following your log since Alpha’s work ll. You have been a huge inspiration to my training. I appreciate what you’re doing here.
Roran: Definitely do it man, it is higher quality food and cheaper, if you have the option and the time, it is your best bet.
Matty: I have personally never hurt a rib lifting. I have cracked one during sparring one day, and there was no questioning it when it happened. In my experience, if someone breaks a rib, they know it pretty immediately and are reminded of it every breath they take for a few weeks after the fact. A lot of guys I know who have broken ribs say they can feel it "clicking’ when they breathe. Mine wasn’t like that, but if you were able to finish that set and 2 more after, than you are probably in the clear.
It could be a different case with a floating rib, but I am guessing if you broke something then you would know. There are so many little intercostal muscles around the ribs and in the torso in general that a lot of different things could have happened. Most likely it is something strained. I would keep an eye on but even if you didi break rib, there is not a whole lot they can do about it. It will just take time to heal. I am betting that you will be okay in a few days though, definitely keep me updated on how it is feeling! Sorry to hear about it man!
Knox: Thanks so much for saying that man, it means a lot. I am really glad this log log has been helpful to you!
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“I know for sure that what we dwell on is who we become.” --Oprah Winfrey
THURSDAY, 11JUNE2015 - Work For Today
Wave 2/Week 4/Day 4
STRENGTH & CONDITIONING
Log Bent Over Rows: 135x5, 225x5, 275x5, 315x5, 365x5 (PR by default VID), 315x5
Strict Log OHP: 155x5, 205x5, 245x3, 255x3, 275x1 (PR VID), 255x2
Dragon Flags: 10, 10, 10, 10, 10, 10
Explosive Sled Drag: 430x50 feet at the end of all 6 Rounds
ACCESSORY
Same banded kettle bell/bamboo/Log press thing I didi last week, except this time I was able to get 6 reps on every set instead of 5. A little bit of progress is still progress!
EVENTS
Atlas Stone Shouldering - 232lb Stone
7, 7, 7, 7
NOTES:
- Pretty good day. A special Thanks to Regev for suggesting the Log BORs. The first few reps I just slammed the log into my chest, so I had to adjust how I was doing them, but they ended up being really great. I used an 8 inch log in hopes of getting a little more range of motion, and also dropped the log lower on my legs each rep. Definitely hit my back in a little different way. I liked them a lot
- Pressing went great as well. I still cannot use any leg drive because of my leg, but it has been a good opportunity to work on my pressing. The log is just so cumbersome, it really is a different animal. I was really happy to get the 275 PR, but if you watch the video, you can definitely see hw I was struggling to keep the log in the groove
- Stone Shouldering was fun. Hit the 235lb stone for a couple of round of 7 reps.
Here is a vid of the Log Rowing, the 275 Log OHP PR and one of the stone shouldering sets
[quote]Knox wrote:
Matty - Were you wearing a belt? If you wear it too high and brace super hard you could crack a rib…
Alpha - Been following your log since Alpha’s work ll. You have been a huge inspiration to my training. I appreciate what you’re doing here.[/quote]
I do have a belt, but wasn’t wearing it.
Still a little tender today during some movements or a really deep breath, think it’jl probably go away on its own, just have to be extra mindful during today session.
That sounds about right Alpha, feeling less tender this morning, more like the floating pain you often describe.
I suppose I was overdue for some type of rib injury as I’ve hurt just about every other joint I have at some point or another. Will keep going forward, mindfully. Thanks.
[quote]MattyG35 wrote:
That sounds about right Alpha, feeling less tender this morning, more like the floating pain you often describe.
I suppose I was overdue for some type of rib injury as I’ve hurt just about every other joint I have at some point or another. Will keep going forward, mindfully. Thanks.[/quote]
I didn’t know it was possible until I did it, but if it popped on the back side, you may have popped a rib in/out of socket. A chiropractor can take care of that (although, it hurt for about a week). If it was on the front, it could just be that you’ve got some costochondritis going on, and I wouldn’t make much of it. Just rest it as necessary. If it gets worse, back off on frequency until it’s feeling good again. Had that issue with dips for awhile.
If it hurts anywhere but in the back or the front, I have no idea, but good luck.
I have a question about rucking.
I’d like to get myself conditioned to be able to handle an impulsive backpacking trip, when such a thing comes up, and I’ve already got one on the horizon. I know you did/do a fair amount of rucking, and I’m assuming that will do a good job with generally preparing me.
How would you suggest going about doing that, as far as weight, distance, and incline?
Matty: You and I both brother! I am sure this is just a hiccup and you will be back to normal in a week or two.
LoRez: That is actually a really good possibility that I didn’t think of. Having a rib out of place is not much fun.
As far as rucking goes. I would start doing it like 3 times a week. If you have access to a treadmill, I would go on a 10 incline the first week, then 11 the next, 12 the following and so on. If 10 feels too easy, then you can always crank it up and back down as you feel. Speed wise, I would start at about 3mph and go on from there. I would do your best to never drop below 3. I usually take that time to read and if I am, then I have to rest the book on the face of the treadmill. If you are not reading then make sure you do not hold onto the treadmill even though you are REALLY, really going to want to. I would start with 15-20 minutes at the beginning and go up from there.
As far as weight, it is going to be a little tricky. Don’t train with anything over 40-50lbs as it beats up your legs and knees pretty bad. Anything less than 25lbs feels more like walking than rucking.
If you really want to hate your life, plan on doing 30 minutes. Every third minute kick up to 8-12mph and run for :60 seconds. then take the next 2 minutes to recover while regular walking at 3mph. Just be careful about doing this because the beating your knees and hips take are substantial. Your running form is completely different when you are weighted like that so take it into consideration.
I hope that helps man!
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“Don?t let life discourage you; everyone who got to where he is had to begin where he was.” --Richard L. Evans
“You see things; and you say ‘why?’ But I dream things that never were; and I say ‘why not?’” --George Bernard Shaw
FRIDAY, 12JUNE2015 - Work For Today
Wave 1/Week 4/Day 5
CONDITIONING - At the Top of Every Minute for 12 Minutes
4 Kettlebell Snatches (2 Each SIde)
10 Kettle Bell Goblet Squats
15 Kettlebell Swings
EVENTS - 50 Foot Yoke Walks
360x50
450x50
540x50
630x50
720x50
720x100
720x50
720x50
STRENGTH GIANT SET
Beltless 3 Second Pause Squats: 135x5, 225x5, 315x5, 365x5, 405x3, 425x3, 455x3
Chest To Bar Pull-ups: 10, 10, 10, 10, 10, 10, 10
Glute Ham Raises: 10, 10, 10, 10, 10, 10, 10
Ab Wheel Roll outs: 10, 10, 10, 10, 10, 10, 10
NOTES
- Yoke walks felt very, very heavy. Much worse than they should have, but I was happy with how my leg held up.
- Squats went well also. It was good to hit 455 without too much pain in my leg and doing so after the yokes walks where they were pretty tired going in.
- I’m going to see how my leg feels tomorrow, but as of today I am now leaning toward entering that comp on July 18th.
That’s good news about the leg brother. I know that feeling where you’re worried you might be seriously injured and then it turns out it’s just a minor workaround. Feels like a massive weight’s been lifted off - if you’ll forgive me an awful pun.
This might be a stupid question but do you always lift the atlas stone to your right shoulder? Or do you alternate between sets?