Alpha's Work IV

Training Training Logs
1121

Vinny: Thanks boss! I believe it is only 19". It may be 20 though. It has a lead insert in there. The shouldering, without a doubt, has helped my stone loading a ton! The 405 stone in one of my last videos is a 22"…That thing is an entirely different animal…I’ll get it, but man is it hard to hold onto.

Pano: I totally hear what you are saying. I think it goes both ways. Your grandfather may not be an interesting guy to talk to on a lot of topics, but if you get an individual like that talking about something they are passionate about, you can learn a ton from them. Even if you are not interested in the topic itself, learning how people become great at anything can help you apply those same principals to your own passion. Learning how to learn (or become successful) is one of the best things an individual could ever do. I’d take every advantage of that while you can brother!

MAsteve: Thanks man! Welcome to the log, let me know if you have any questions or if i can help you out with anything!

mutantcolors: Hahaha thanks man! This one is just about locked up. T-Nation will kill it in about 10 posts but i will be starting another as soon as that happens. Let me know if I can help you with anything and welcome to the log!

USMCCDS: Thanks brother! It is great to hear from you! And yea man, it was an intense day. I really happy I was fortunate enough to come out on the top at that one. You should make it over to my gym sometime soon and give some strongman stuff a shot!

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

FRIDAY, 04DECOMBER2015 - Work For Today
Wave 2/Week 5/Day 5

MORNING WORKOUT

CONDITIONING - 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps of
Single Arm KB Swings (Left)
Single Arm KB Swings (Right)
Single Arm KB Snatches (Left)
Single Arm KB Snatches (Right)
Burpees
400 Meter run after every EVEN round.

AFTERNOON WORKOUT

STRENGTH - Dynamic Lower
Banded SSB Box Squats (doubled Blue Mini Bands and doubled red Bands Plus 220lbs of plates). 2 Reps at the top of every minute for 10 minutes
Then
Banded (Average grey band) Speed Deadlifts (@70% - 375lbs)
1 Rep at the top of every minute for 12 Minutes

ACCESSORY
Glute Ham Raises: (Red mini band around the neck) - 12, 12, 12
Sumo Stance Stiff Leg Deadlifts @ 315lbs - 12, 12, 12
Ring Ab Layouts - 12, 12, 12

NOTES:

  • All went really well. The squats were fast although a good it heavier for the top portion of the lift.
  • Same wth he deadlifts…Fast but REALLY heavy at the top. The bands kept lifting my rack when i pulled but they got done ll the same.
  • Accessories are accessories. I wasn’t to deadlift 700 and squat 675 n the very near future.
1122

Sorry, wrong post

1123

Well, my grandpa is quite a fun guy (most of the time he is telling some limericks about re-used condoms or bruised ballsacks), it’s his brother in law who doesn’t really bring the thrill haha.

I hear you. At Uni, putting up with some guys who aren’t really thrilling to talk to, but the are knowledgeable, know how the system works and I know they will be succesful in years. It’s like investing. They are succesful for a reason, and that’s what we need to know.

When you open the new log, will you make a PR page as front again? As a (early) Christmas gift.

Wish you the best, brother!

1124

Dang, good job on the Atlas and the press. Just wondering, have you ever done a powerlifting meet and do you think you’ll do one in the foreseeable future? You’re gonna have a kick ass total if you do decide to.

1125

Pano: Yea man, I will have to spend some time on it, but the first page of the next log will have some PR videos as well as some short term goals on it. I will hopefully have it started and running tomorrow…But time is good be tight, so we shall see.

Benanything: I have not doe one yet, but have been bouncing around the idea a lot. I think it would help build my resume for lifting stuff, but it honestly doesn’t get me that excited. Then again, neither did Strongman at the beginning. I think, more than likely, you will see me do one in the next year just to have an “official” total out there. Thanks for stopping in and asking man!

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“Never surrender your hopes and dreams to the fateful limitations others have placed on their own lives. The vision of your true destiny does not reside within the blinkered outlook of the naysayers and the doom prophets. Judge not by their words, but accept advice based on the evidence of actual results. Do not be surprised should you find a complete absence of anything mystical or miraculous in the manifested reality of those who are so eager to advise you. Friends and family who suffer the lack of abundance, joy, love, fulfillment and prosperity in their own lives really have no business imposing their self-limiting beliefs on your reality experience.” --Anton St. Maarten

SUNDAY, 06DECEMBER2015 - Work For Today
Wave 2/Week 5/ Day 7

STRENGTH - Dynamic Effort Upper
So a good friend of mine, who actually is my main training partner for fighting stuff came to my gym and helped me out with my push-jerk technique. I couldn’t tell you how many reps or sets I did, but it was a lot with a barbell and the log. I learned a ton and have a lot of stuff to work on that should lead to bigger numbers in the future.

Also, since we got back together, we have decided to get back to training some grappling again. (he never stopped and is going to be destroying me on the mat now) But we are starting tomorrow. So, for the next log, you will be seeing a lot of fighting stuff added back into the mix again.

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Well, if i calculated correctly…Which I usually never do, this is the last post for this particular log. It has been a great ride and I can honestly say that I have improved more through it than I ever have before. I couldn’t have done that without all of you.

I truly, truly want to thank each and every one of you for your support, for your questions and for adding to the conversations. I would not do this if it were not for all of you. And yes…that includes all of you who silently follow along as well. The sheer number of views on this log is humbling and staggering to me.

I really appreciate all of you who have subscribed to me on Youtube, follow me on twitter and have friended me on Facebook. Hopefully your continued support will help me with things like sponsorships and growing my gym. I cannot tell you how grateful i am to all of you.

There will be an Alpha’s Work V and I will be opening the log hopefully tomorrow or the next day. i am hoping all of you continue to ask me questions, add insight and continue to read my ramblings and ranting. It is my intention to step up my game and make this upcoming log better than any of my previous ones. If you guys have ideas or things you would like to see, do not hesitate to email me (you can get my personal email off my site) or you can hit me up on youtube/twitter/instagram or Facebook.

I would also like to thank T-Nation for keeping these forums open to the public and to the Mods for doing the great job they do.

All of you inspire me to be better than I ever could be alone and i hope moving forward, that we can learn from each other and only further our progress.

RISE,
Alpha

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