Alpha's Work

Training Logs
1

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I just Started a new program to try and change things up so I thought I would post it here to allow comments and
ridicule…

BTW: 28 Years old-223 Lbs.-5’11"-Around 10% BF…
Goals: Leaning out what I?ve got and building Muscular endurance for MMA and Counter Terrorism Gov?t work.

So I’ve been doing a lot of Waterbury’s and Dan john?s stuff for years and they have turned me onto a full-body guy as opposed to splits. Lots of 10X3 and 5X5 type of stuff. To Change it up for this workout I Have been doing the same kind of rep ranges but have turned the whole thing into kind of a circuit. Again-it’s just for change and has kept me interested?So thus?Bring the ridicule that only the beloved T-Nation can bring?

02.17.09
5X5 Giant sets
1a. Front Squats-185/5, 225/5, 245/5, 265/5, 285/5
1b. Weighted Chins-90/5, 90/5, 100/5, 115/5,115/5
1c. Single Arm DB Military Press- 80/5, 80/5, 90/5, 100/5, 90/5
1d. DB Romanian Deads-90/5, 90/50, 95/5, 100/5, 100/5

I Did all of the above with as little rest as possible between 1a-1b-1c-1d-the rested about 2 minutes before starting over at 1a again?Hope that is not confusing.

Then for energy systems work did complexes: for 3 sets with 95lbs, 115lbs, 135lbs

Complex:
Bent BB Row
Clean squats
Front Squats
Military Press
Back Squat
Good Mornings
Run 400 Meters as fast as possible?

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02.24.09

4X6 Giant Sets again

1a. Bent BB Row(Supinated)-205/6, 225/6, 245/6, 225/6
1b.Overhead Squats- 185/6, 185/6, 205/4, 185/6.
1c.DB Incline-110/6, 115/6, 125/6, 130/6
1d. Stiff-Leg Deads-250/6, 275/6, 275/6, 275/6

Energy Systems work: Complexes. 3 Sets-105-115-105.

Complex: Each Exer. X8
Upright Row
Clean Squats
Back Squats
Behind Neck Press
Good Mornings
Row
Run 400Meters As fas as possible.

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I am doing a “Lite” Version of the V-Diet right now. All Shakes but on solid meal a day…

02.25.08
Meals:
1.Scoop of Optimum Nutrition 100% Whey/1 Scoop Metabolic Drive. Met-Rx Super Greens, Biotest Superfood. 2 Fish Oil. 1 Multi. 1 HOT-ROX Extreme

  1. Scoop of ON 100%, 1 Scoop Metabolic Drive, 2 Fish oil
  2. Scoop of ON 100%, 1 Scoop Metabolic Drive, 2 Fish oil
  3. Baked Salmon, Broccoli, Spinach. 2 Fish Oil
  4. Scoop of ON 100%, 1 Scoop Metabolic Drive, Met-rx Greens, 1 Tbs Natty Almond Butter. 2 Fish oil
4

02.26.09

Had to get my Pituitary MRI’ed today so no Gym for me.

Ran 2.5 miles outside.

5

02.26.09

Meals:

1.Scoop of Optimum Nutrition 100% Whey/1 Scoop Metabolic Drive. Met-Rx Super Greens, Biotest Superfood. 1tbs Ground Flax. 1 scoop L-Lucine. 2 Fish Oil. 1 Multi. 1 HOT-ROX Extreme. 2 Biotest BCAA’s

  1. Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Fish oil. 2.Biotest BCAA’s. 1 Scoop L-Lucine

  2. Scoop of ON 100%, 1 Scoop Metabolic Drive, 1Scoop Mt-Rex Super Greens. 2 Fish oil. 2 BCAA’s

  3. 93% Lean Ground Beef, Lettuce, tomatoes, onions, Advacado. Fat-Free Plain yogurt. 2 Fish oil Caps.

  4. Scoop of ON 100%, 1 Scoop Metabolic Drive, Met-rx Greens, 1 Tbs Natty Peanut Butter. 2 Fish oil

6

You look pretty damn lean already. You got some monster legs?? I don’t see 223 based off you upperbody but you do have some nice numbers. I’ll be interested to see your progress during the log.

HARDWORK=RESULTS

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I’m guess I’m ind of deceiving…I’ve seen a fatter 240lbs before…But I really am 223-Just weight myself at the gym and hour ago. And yeah that pic was from like 4 months ago when I was cutting for a fight. I am not quite as lean as that right now. just don’t have anymore recent pics.

My legs are pretty big but still symmetrical. My numbers for lower body were better but about 3 years ago I fractured my L3 and L5 vertebra. -Set me back a little.

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02.27.09

5X5 Giant-I wana puke-Sets again…

1a. Sumo Deads: 335/5, 365/5, 405/5, 425/5, 445/5-I thought my Back was going to snap in half…

1b. W. Semi-sup-Pull ups: 90/5, 100/5, 115/5, 125/4, 115/5

1c. BB Military: 195/5, 205/5, 215/3, 205/4, 195/5-Not sure what happened, my Delts were feeling weak today…

1d. W. Dips: 135/5, 160/5, 180/5, 205/5, 205/5.

Energy systems work: COMPLEXES-Man I HATE Complexes…

All Exercises X6 3 Sets of 95-115-125

Complex:
Hang Cleans
Overhead Squats
Back squats
Good Mornings
Bent Row
Deads
Run 400 Meters as fast as possible

Worked my ass off…

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03.04.09

Had a couple days off due to travel and dumb shit.

This day is out of order but I was not at my normal gym for the workout so I had to do what i could. The DB’s also only went to 100lbs…Sigh… Anyway here is the workout from today.

5X5 Giant Sets: again without rest between exercises.

1a. Front Squats: 225/5, 255/5, 275/5 295/5, 315/4

1b. Semi-Supinated Pulls-ups: 100/5, 115/5, 125/5, 125/4, 115/4

1c. Single Arm DB Military Press: 90/5, 90/5, 90/5, 90/5, 90/5.

1d. Romanian Dead Lifts: 90/5, 90/5, 100/5, 100/5, 100/5.

Energy systems work: Running…

Sets Felt Good, but they would have been a lot better if I had access to my normal gym and DB’s that go up to a Decent weight…

10

03.04.09

Meals:

1.Scoop of Optimum Nutrition 100% Whey/1 Scoop Metabolic Drive. Met-Rx Super Greens, Biotest Superfood. 1tbs Ground Flax. 1 scoop L-Leucine. 2 Fish Oil. 1 Multi. 1 HOT-ROX Extreme. 2 Biotest BCAA’s

  1. Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Fish oil. 2.Biotest BCAA’s. 1 Scoop L-Leucine

  2. Scoop of ON 100%, 1 Scoop Metabolic Drive, 1Scoop Mt-Rex Super Greens. 2 Fish oil. 2 BCAA’s

  3. 2 Cups Raw Spinach w/ Balsamic Vinegar, 1.5 Cups Egg Whites, 2 Whole Omega 3 Eggs, 6 oz Lean Steak. 1/2 Onion. 1 Biotest BCAA, 2 Fish oil Caps. 1 Scoop L-Leucine

  4. Scoop of ON 100%, 1 Scoop Metabolic Drive, Met-rx Greens, 1 Tbs Natty Peanut Butter. 2 Fish oil

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03.05.09

Giant Sets: 5X5

1a. Squat Cleans: 155/5, 185/5, 205/5, 185/5, 185/5.

1b. Snatch Grip Deads: 295/5, 315/5, 345/5, 365/5, 385/5.

1c. BB Bulgarian Split Squats: 185/5, 205/5, 225/5, 245/5, 225/5

1d. Single Arm DB Rows: 110/5, 120/5, 130/5, 120/5, 120/5.

Made some decent gains from last week…Squat Cleans are a new movement for Me (this was my 2nd week attempting them). Thats why they are pretty weak…

Split squats i wish I could drop deeper on them (I’m Still just above parallel) But I have short limbs and I’m using a standard bench…When I drop down my ass hits my foot and I know I am using some of that other supporting leg…Anyone have suggestions for this?-other than, “Dude, like you should totally not use your other leg.”

I’ll do energy systems work tomorrow…

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03.06.09

Ran 25 Mins on Treadmill

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[quote]Alpha wrote:
Split squats i wish I could drop deeper on them (I’m Still just above parallel) But I have short limbs and I’m using a standard bench…When I drop down my ass hits my foot and I know I am using some of that other supporting leg…

Anyone have suggestions for this?-other than, “Dude, like you should totally not use your other leg.”
[/quote]

Have I got this right? That the bench is too low down, so you don’t have enough room to drop deeper??

If that’s the case can you put your bench up on an incline? then you could put your back leg over the high end (where your head would rest if you were lying down), so the bench would be straight out like a continuation of your back leg, as opposed to perpendicular to your leg…I hope that makes sense?!

Otherwise could you jack the bench up on a couple of plates or something to make it higher up??

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Thanks for the suggestion bro, but my problem is that on a standard flat bench, when I drop in the hole my ass is coming down onto my foot. The bench is too high I guess for my short legs, and I feel as if I am using too much of the perpendicular leg in the movement…Really, a sincere thanks for giving a suggestion though

15

03.08.09

5X5 Giant sets no rest between exercises

1a. BB Bent Row (Supinated): 205/5, 225/5, 245/5, 225/5, 235/5.

1b. Overhead Squats: 185/5, 185/5, 205/4, 185/5, 195/4.

1c. BB Incline Bench: 275/5, 295/5, 305/4, 285/5, 285/5.

1d. BB Stiff Leg Deads: 275/5, 295/5, 315/5, 335/5, 325/5.

1a. Note: I can’t seem to hold onto 245 without it slipping out of my hands but have no problem with 235…

1b. Note: The weight is not heavy at all for my legs but I am still so unstable at the higher weights I am almost afraid I am going to fall backwards when in the bottom of the movement

1c. Note: I think the overhead squats are really killing my anterior delts & the no rest right into the incline is making my weights suffer, I normally do 315 pretty easily…I may change the order of exercises next week.

Energy Systems work: COMPLEXES:

Complex: Exercises X8 - 2 Sets of 105

Upright Rows
Clean Squats
Back Squats
Behind Neck Presses
Good Mornings
Bent Rows
Run 400m As Fas As possible

Note: Doing 8 reps on everything compared to 6 killed me…

Everything done in just under 50 Mins…

16

03.04.09

Meals:

1.Scoop of Optimum Nutrition 100% Whey/1 Scoop Metabolic Drive. Met-Rx Super Greens, Biotest Superfood. 1tbs Ground Flax. 1 scoop L-Leucine. 2 Fish Oil. 1 Multi. 1 HOT-ROX Extreme. 2 Biotest BCAA’s

  1. Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Fish oil. 2.Biotest BCAA’s. 1 Scoop L-Leucine

  2. Scoop of ON 100%, 1 Scoop Metabolic Drive, 1Scoop Mt-Rex Super Greens. 2 Fish oil. 2 BCAA’s

  3. 1 Scoop Biotest Surge, 1 Scoop ON 100% Whey. 12 Biotest BCAA’s all during workout.

  4. 2 Cups Raw Spinach w/ Balsamic Vinegar, 1.5 Cups Egg Whites, 2 Whole Omega 3 Eggs, 6 oz Lean Steak. 1/2 Onion. 1 Biotest BCAA, 2 Fish oil Caps. 1 Scoop L-Leucine

  5. Scoop of ON 100%, 1 Scoop Metabolic Drive, Met-rx Greens, 1 Tbs Natty Peanut Butter. 2 Fish oil

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03.09.09

5X5 Giants sets, no rest between exercises

1a. Sumo Deads: 365/5, 405/5, 435/5, 455/5, 475/3

1b. W. Semi-sup-Pull ups: 100/5, 110/5, 110/5, 110/4, 100/5

1c. BB Military: 195/5, 215/4, 195/5, 205/4, 195/5

1d. DB Flat Bench: 120/5, 130/5, 140/5, 140/4, 130/5.

Notes:
The whole workout lost its intensity due to an incident that happened right before my workout-NEXT POST-

1a. This is the heaviest I have gone since before I broke my back…It isnt that bad on my legs weight wise but it scares the hell out of my lower back…

1c.Still feel weak here but I also did BB INC yesterday so maybe that is it.

1d. My Chest just felt fried from set 3 on…

Energy Systems work:

15 Minutes on ARC trainer…Story coming soon as to why this workout was not as good as I had hoped…

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So I get to the Gym today (Gold’s Westminster, MD) and the GM comes up and tells me that I cannot use my chalk because it ruins the equipment!—I only use BB’s DB’s–NO MACHINES AT ALL—So he and I argued about it for like a half hour. I am not one of those guys who claps, or throws chalk around or puts it on my back before squatting. I don’t yell spit or throw weights in the gym…but because some D-bags do do those things they are going to reprimand everyone for it. it ended up being a wash with him continually saying “No” and me continually blowing him out of the water with arguments that actually make sense.

But I was nice the whole time and he said that he would talk to the owner and his word would be the answer. and I said that without chalk-doing heavy cleans, snatches, deads, and other explosive lifts-myself or someone else will eventually get injured due to a flying BB. And when that happens they will get sued and this conversation about Chalk and lifter’s safety will come up…Sigh…Stupid people.

Anyway it ended with him saying he’d let me know and me saying that if I can’t use chalk then they need to let me out of my contract because I have virtually no use for their facilities anymore. So well see what happens.

Anyone else have this happen to them lately?

And does anyone lift a a good gym in MD?

Thanks

19

What’s wrong with stepping out a little farther from the bench? and can you push your hips forward any farther so it doesn’t hit your foot?

And you can do a split squat without the bench. If it feels too light use more weight.

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I’ll try moving out farther next week- Thanks for the advice though bro.