Alpha's Work IV

Training Training Logs
1061

[quote]skizac wrote:
Hey man, I brought my T-Nation account out of retirement to comment on your journal. Oh look, my avatar is Fat Andy. Sweet.

It was a great experience to train with you! If any of you guys are any kind of reasonable driving distance to him, or if you’re visiting the Baltimore/Washington area, you owe it to yourselves to come train at Alpha’s gym at least once. He has vast training knowledge, actually cares about people, and is freaking strong! He’s also one of the realest people I’ve ever met. Bullshit is not part of his repertory.

We are definitely going to be training together again soon![/quote]

Thank you so much for saying this Andy, it means a ton coming from you! I can’t believe that is you in your avatar, you have made so much progress it is really impressive! Proud of you brother. However, my biceps are NOT proud of you! They are beat up today from all of those kegs!

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"If you take responsibility for anything in your life, know that you’ll feel fear. That fear will manifest itself in many ways: fear of embarrassment, fear of failure, fear of hurt. Such fears are entirely natural and healthy, and you should recognize them as proof that you’ve chosen work worth doing. Every worthy challenge will inspire some fear.

Proper fear is part of the package for responsible, adult living. Today too many doctors, psychologists, psychiatrists, and well intentioned do-gooders want to reduce anxiety or eliminate fear from decision making. But they’ve got it backward.

Focus not on wiping out your anxiety, but on directing your anxiety to worthy ends. Focus not on reducing your fear, but on building your courage - because as you take on more and more responsibility for your life, you’ll need more and more courage." --Eric Greitiens, Resilience

WEDNESDAY, 11NOVEMBER2015 - Work For Today
Wave 1/Week 2/Day 3

MORNING WORKOUT

STRENGTH GIANT SET
3 Power Snatches: 115, 135, 155, 185, 205, 225
4 Front Squats: 225, 245, 275, 300, 335, 365
10 Glute Ham Raise Sit-Ups: 1, 1, 1, 1, 1, 1

NOTES:

  • Just getting some work in. Nothing to heavy, just trying to still work out the soreness from Saturday’s Comp… Andy gave me the idea for the power snatches and I think they will definitely help my strongman stuff. Front squats felt heavy, but that is to be expected.
  • This evening’s workout should be more strongman based. Have another friend coming out who is new to strongman, so i am sure we will get into a bunch of different events.
1062

EVENING TRAINING

STRENGTH GIANT SET
2 Bench Presses @ 380lbs: 1, 1, 1, 1, 1, 1
50 Foot Farmer’s Walk: 225 Each Hand, 245 EH, 275 EH, 300 EH, 310 EH, 315 EH
5 Tire Flips: 1, 1, 1, 1, 1, 1

The devilish thing skizac came up with - 3 Rounds
15 Front Squats @ 225
7 Jumping Squats Holding a 50 lb Medicine ball

…Holy burning…Like really, holy burning…

1063

Congratulations on your win. That video makes you look like Super Alpha.

1064

Hey man, love the power snatches and muscle snatch variation personally. I think they’re a great tool when you understand how to utilize triple extension. I can recall training them both very diligently at one point usually in unison with a tire flip.

Try doing them from a hang, while keeping it a power snatch, FUN!

Also,

15 Front Squats @ 225
7 Jumping Squats Holding a 50 lb Medicine ball

Pretty sure whoever made that up has a similar thought process to mine bahaha.

1065

Incredible stuff man. I’m only new to lifting but you’re an inspiration, especially since you’re so well-rounded (impressive pull up numbers at your size). I really like the philosophy of your gym as well. Keep it up.

1066

biker: Thanks brother! It was a good contest for me.

Vinny: I’m loving the snatch/tire flip idea, i am going to have to program that in sometime soon! And yea skizak (from above) was the one who gave me idea. He definitely knows his stuff…if he starts posting on here again, I will have a lot to learn from him. He explained it was all about learning to generate force when your legs no longer want to. Great, great drill. It was definitely unpleasant though.

Iron Condor: Well, welcome to lifting and to the log brother and thank you for the kind words! I try to stay very mobile and gymnastic as my bodyweight increases. I think it has helped out my lifts and keeps me less injured overall. Let me know if I can help you in any way brother!

1067

Thanks man. I’ll probably have some training questions down the line but for now I’m just reading through the logs since a lot of it has likely been covered already.

1068

Iron Condor: I can appreciate that man, thanks for taking the time to read through all of them, that is a lot to read!

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“No such thing as spare time,
No such thing as free time,
No such thing as down time,
All you got is life time.
Go.” --Henry Rollins

FRIDAY, 13NOVEMBER2015 - Work For Today
Wave 1/Week 2/Day 5

MORNING WORKOUT

STRONGMAN CONDITIONING - Got as far as I could in 12 Minutes
1 Atlas Stone to Shoulder
1 Burpee Bar Touch
2 Atlas Stone to Shoulder
2 Burpee Bar Touches
3 Atlas Stone to Shoulder
3 Burpee Bar Touches
…Continued adding reps…Ended up finishing the 7/7 Round and was on my 6th rep of Stone shouldering before I ran out of time

ACCESSORY - 6 Rounds
5 Pendlay Rows @ 275lbs
10 Dips (Bodyweight)
5 Medicine Ball Slams (50lb Medicine Ball)

NOTES:

  • That conditioning early in the morning was rough…Going from waking up directly into that definitely left me dry heaving outside afterwards. I knew I was in trouble about half way through. The nausea never hits me when I am working, only after i stop. So whenever I would stop for a few seconds to catch my breath, the wave would come. I know that it goes away when I am actually lifting, so i would get right back to it. This was all well and good, but I knew I had a date with puke coming very soon. Time expired, and it only took about 20 seconds before I had to run outside. Dry heaved half a dozen times but luckily, I didn’t waste the protein shake I had for breakfast. I felt better after so I hit the Accessory Stuff.
  • Will be hitting the Strength stuff in a few hours. My CNS is still really depleted, so I am not expecting great things, but I have to at least get done what I have programmed…We will see how it goes.
1069

EVENING TRAINING

STRENGTH - Deadlifts (6x2@80% - Last Set AMRAP)
550x2
550x2
550x2
550x2
550x2
550x…12 (Video)

ACCESSORY SUPERSET - 5 Rounds
2" Deficit Deadlifts @ 455lbs
10 Weighted Crunches

ACCESSORY GIANT SET - 6 Rounds
Plate Loaded Reverse Hyperextensions: 270x10
10 Weighted Crunches
10 Supinated Band Pull-Aparts (low)
20 Pronated Band Pull-Aparts (High)

NOTES:

  • Good day of training overall. Hit it hard this morning and came back to do pretty well in the afternoon.
  • 550 felt good and I was happy to be pulling from the floor again. I was actually surprised to hit 12 on my last set.
  • Really trying to hit accessories harder than have in the past. Hopefully it will lead to bigger jumps in the future

Here is a vid of the 550x12 Set

1070

Hey Alpha, just checking in. Sorry to be so late to the party (again), but congrats on that win. Have not had a chance to read the write up yet but I’ll do so when I get home tonight. Sounds like you killed it.

Also I hope things pick up for your business - now I promise I won’t mention it again. Sorry. I just want you to know that you’re doing the world a huge favour by running that type of place, whether or not they realise it. And I’ll definitely drop by if I’m ever in your part of the world.

1071

TheWolfMan: Thanks brother, i really appreciate you saying that! And thanks for the kind words about the business, it is picking up. I have no doubt that it will be doing great in no time. Thanks for checking in brother!

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Saturday morning I hit some light yoke walks, but my back was still really tired from the deads the day before. Also hit a little bt of benching, but not much to note.

Then I was out of town until this evening, but I got in a long hike through the woods in West Virginia, so i guess you could call that active recovery.

Ready to get back to it tomorrow!

1072

“It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.” --Leonardo da Vinci

MONDAY, 16NOVEMBER2015 - Work For Today
Wave 1/Week 3/Day 1

MORNING WORKOUT

STRONGMAN CONDITIONING
3:00 Minutes Max Effort Tire Flips
3:00 Minutes Max Effort Dumbbell ManMakers
2:00 Minutes Max Effort Tire Flips
2:00 Minutes Max Effort Dumbbell ManMakers
1:00 Minute Max Effort Tire Flips
1:00 Minute Max Effort Dumbbell ManMakers

STRENGTH - Every Minute on the Minute for 12 Minutes
3 Single Arm Circus Dumbbell Clean & Presses @ 130lbs

NOTES:

  • Wow. This crushed me…I am not a fan of Dumbbell ManMakers in the first place, but pairing them with Tires flips took me to a whole new level of suck. That was a tough 12 Minutes
  • I think i am going to have to invest in a different Circus Dumbbell. I currently have Mike Jenkins’ old Slater CDB which is awesome in its own right, but it is a completely different movement than other brands. With this one, it is more of a balancing act than a strength movement. The handle is 3" in diameter, so you can’t really grip it too well and the “bell” parts are too far away to rest it on your forearm. It is awesome for what it is, but hasn’t seemed to translate over well to contest performance. Luckily, I got a guy…He will make me one so that i can get better at this.
  • Squats and Accessories this afternoon. I hope it goes well.
1073

Looks good man! About time I checked in again…

What is the idea behind the 2-a-day workouts? Just getting blood flushing more?

1074

Since you’re looking for ways to build your strength resume, have you ever thought about the heaviest weighted pullup?
http://challengers.guinnessworldrecords.com/suggestions/19
The record is 402 lbs. of total weight. I think you could blow that out of the water. Adding another record or title might help with sponsors.

1075

Pano: Hey brother, good to hear from you! Yea, I have been breaking them up so I can get more work done each day. I am trying to use accessories more to bring up my weak spots, I found i was running out of time trying to fit it all in, so now I am doing two-a-days a few times a week. Hopefully it will lead to greater progress.

Brady: Hahaha that is awesome man, i may have to see if I can chase after that. I think my heaviest to date is 205lbs hanging around my waist at 230lbs of bodyweight. But that was definitely with a neutral semi-supinated grip. I am not so sure I could pull it off with both of my hands pronated. Good call though, i will definitely look into that!

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AFTERNOON TRAINING

STRENGTH GIANT SET
Squats: 225x5, 315x5, 405x5, 455x5, 500x15 (PR VIDEO), 500x5
Standing Ab Wheel Roll-Outs: 10, 10, 10, 10, 10, 10
Double Unders: 30, 30, 30, 30, 30, 30

ACCESSORY GIANT SET
Front Squats: 275x6, 300x6, 300x6, 300x6, 300x6
Good Mornings: 275x6, 300x6, 300x6, 300x6, 300x6

NOTES:

  • So, I squatted 500lbs for 15 Reps. That is a big deal in my mind. To be completely honest, I stopped because my head was getting weird from all of the breathing and bracing, not because my legs were that tired. My lungs were not having a good time at that party though.
  • Accessory stuff went well also, but to be honest, my legs were DONE! The sets got better as they went along and my legs were recovering.
  • Don’t really know what else to say about it. I’m just stoked

Squatting 500lbs for 15 Reps

1076

Awesome Dead and Squat sets! I absolutely love doing high rep sets of those two every now and then. I don’t really know why but it just makes me “feel strong”.

1077

Roran: I completely agree. I think there is no doubt that they build strength, but also your mindset. They are the kind of sets you love to hate.

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“I love those who can smile in trouble, who can gather strength from distress, and grow brave by reflection. 'Tis the business of little minds to shrink, but they whose heart is firm, and whose conscience approves their conduct, will pursue their principles unto death.” --Leonardo da Vinci

TUESDAY, 17NOVEMBER2015 - Work For Today
Wave 1/Week 3/Day 2

CONDITIONING - As Many Rounds As Possible in 15 Minutes
1 - 15 Foot Rope Climb
5 Handstand Push-Ups
7 Kettlebell Snatches (Each Side) @ 53lbs

STRENGTH GIANT SET
Strict Pendlay Rows (w/ a pause at the top): 225x5, 275x5, 275x5, 275x5, 275x5, 275x5
Bench Press: 225x8, 275x8, 315x8, 365x8, 365x8, 365x8
50 Foot Farmer’s Walk: 450, 500, 540, 600, 630, 670 (335lbs in each hand) (PR)
Knees to Elbows: 10, 10, 10, 10, 10, 10

NOTES:

  • Well, I am pretty happy that I hit a Farmer’s Walk PR! 335 in each hand (670 total pounds) actually moved pretty well and I didn’t feel as if I was going to drop it at any point. I have a few videos of it, but haven’t had the time to edit them yet, I should have it out in a few days. Maybe if I do something else worth posting this week, I will add it into the video.

My previous Farmer’s walk PR was 660, so it was a 10 pound PR, but I know that i have more than that in me. I’ve done 700 for about 15-20 feet, but kinda feel like I could have come close to that for the full 50 feet tonight. Time will tell.

Hope all is well out there, and thank you to all of you who have been hitting the like button on my youtube videos lately! It can only help my chances of sponsorship!

1078

Hey Alpha, with regards to lifting and bjj rolling on the same day, would you recommend doing it before or after lifting? I work either untill 7 or 6. If Im finished at 6 I lift before rolling for class at 7. If I finish at 7 I lift after class. I’m still at a beginner level of strength though. Do you have any advice for when my strength goes up and Im doing the same thing? thanks man. Also my gyms opens at 10am so lifting in the am isn’t an option.

1079

law8: There are very differing minds on the subject. I personally, am as weak as a kitten after rolling for 2 Hours or so, my main training partner however, feels like it loosens him up and his lift goes better after rolling. I really think you need to try both and see what works best for you. Also to note, my training partner is an OLY guy and I am more Strongman/PL based. Not sure if it will matter that much, but I want to give you the info that i have. I hope that helps man, keep me updated!

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“Never cease chiseling your own statue.” --Plotinus (205-270)

WEDNESDAY, 18NOVEMBER2015 - Work For Today
Wave 1/Week 3/Day 3

MORNING WORKOUT:
CONDITIONING - 3:00 Minutes Work / 1:00 Minute Rest for 4 Rounds
4 Kettlebell Turkish Get-Ups (2 Each Side) @ 53lbs
15 Kettlebell Swings @ 92lbs
5 Power Cleans @ 225lbs
5 Burpee Lateral Jumps

STRONGMAN (SPEED)
At the Top of Every Minute For 12 Minutes
50 Foot Keg Carry @ 150lbs
4 Keg to Shoulder @ 150lbs

NOTES:

  • All conditioning this morning. The beginning had my chest heaving, but not like the Strongman stuff. THAT portion was absolutely brutal! If you are a strongman and have never tried Keg to Shoulders…Do yourself a favor and DON’T!!! They are hard. Hahahaha

By the way, for those of you shopping for a SSB bar, EliteFTS has a sale going on where you can save $90 on one. I think the sale ends tonight though. If you have been waiting to pull the trigger, now may be the time.

Also, I finished book 91/100 for 2015 today, I’ve been updating the titles and brief feeling on my twitter account. I am getting there, just a few more to go!

1080

AFTERNOON TRAINING

My buddy skizac made the trip up to come train with me again today. It is awesome having him in the gym…It really does help me a ton and motivates me to get better. He is stronger than me in quite a few areas, which is awesome! Anytime you are training with someone at or a little above your level you cannot help but push yourself and get better. It is super hard to find guys who are super positive, really strong and who work hard without being mean to people around them. He is an awesome addition to NEVERsate Athletics…

We were hitting different things but he brought a pin/handle that you use for power stairs. He is training for that event in an upcoming comp so i got to play around with it a little bit. Here is what my day consisted of:

STRENGTH GIANT SET
Weighted Pull-Ups: 45x10, 90x8, 115x6, 125x3, 135x3, 145x3
Log (out of the rack): 155x5, 205x3, 245x2, 275x2, 300x2, 305x2 (PR & Vid)
Standing Ab Wheel Roll-Outs: 10, 10, 10, 10, 10, 10

ACCESSORY
Some more weighted pull-ups and ab rollouts sporadically
KB Band Suspended Strict Log Press: 155x5, 205x5, 215x4

STRONGMAN
Power stairs …I was just kind of messing around so I couldn’t tell you any reps or sets…not even really weights, except for my last one where I did 420lbs (I took a vid of this as well)

NOTES:

  • I was pretty happy to hit 305x2 on the Log Press. I had failed at 300x2 last time I was working up with doubles, so this felt good. The first rep went up pretty easily. The second was definitely grind, but I can see where I went wrong, so now I can correct it.
  • Power stairs were actually fun and I am glad that I was able to figure out a way to rig them up. I think skizac is going to kill at that event at his contest.
  • Accessories were just standard. I was honestly spending more time just talking to people and hitting stuff in-between, but work is work. Good day overall. Hard conditioning in the morning and strength PRs for all 3 days so far this week…I’ll take it!

Here is the video of yesterday’s 670b Farmer’s Walk, today’s 305x2 Log Press and the 420 Power Stairs