Alpha's Work

Training Training Logs
201

05.02.09

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 Biotest BCAA’s

  2. Stir fry- Chicken, peppers, onions, broccoli

  3. Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 fish oil caps

  4. Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Fish oil. 1 Biotest BCAA’s. 3 ZMA

*Eating was messed up today because of the hangover from last night…

Got caught drunk on private property skinny dipping in a creek with a bunch of people near my house yesterday afternoon…it was hilarious…I think i run faster naked. Was a great time but am kicking myself for the bad night of eating and drinking…

202

"More importantly we need to learn how to bear down on a hard rep and finish it without cheating it, so that we develop the mental discipline to stay with a hard task and finish it correctly.

If you learn nothing else from training, it is very important to learn that your limits are seldom where you think they are."

-Mark Rippetoe

05.03.09

5x3 Giant Sets with as little rest as possible between Exercises and Sets–

Training: B

1a. Deads: 495/3, 555/3, 575/1, 585/I was a pansy and gave up…

1b. BB Bent Rows: 265/3, 275/3, 295/3, 275/3, 285/3

1c. BB Flat Bench: 385/3, 405/3, 445/1, 465/None

1d. Obliques: 8 sets of 6 reps

1a. Got some new decent numbers here…i am putting the vid of the 575 out there and it looks ugly on the lock out, but it is only because the fingers on my left hand got caught in my board shorts so I had to free them then try to lock out the weight…Pretty funny actually…If you watch the vid You will see me look at my girl and tell her that my had got stuck…555 went right up no problem…

1b. Just screwing around here…

1c. Just went for the 1 on 445 and it was pretty easy…tried for 465 and probably coulf have gotten it but It was slow going and the spotter jumped in and grabbed it! That is why I HATE working with spotters…

Here is the vid of the 445…

Energy Systems work: 15 minutes on the ARC trainer…

Overall:

It was my last head deads day for awhile and it wasn’t that bad. I wish i would have gotten tangled up in my shorts but you live and learn i guess… and 445 on Bench was pretty easy for me…

i can’t wait till the heavy cycle comes back around so i can try to beat these numbers…i think I could have done more than i already did today…But it is what it is…

203

05.03.09

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 Biotest BCAA’s, 2 fish oil

  2. Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Biotest BCAA’s, 2 fish oil, 1 scoop l-lucine

  3. Salad, with grilled chicken

  4. Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 fish oil caps, 1 scoop Met-RX super greens

  5. 1 Scoop Surge, 1 Scoop ON 100% whey, 15 BCAA’s during workout…

  6. 12 oz salmon, a bunch of asparagus

Lower Back is really sore (in a bad way today) from the deads…we will see what I get done training wise today…and I have my physical for work where they are going to give =me like 10 needles…i HATE needles…

204

There is nothing pansy about going for 585! sheesh, give yourself SOME credit!!

That girl in the background of your bench vid was the spotter?! hmm

205

Hello!

Firstly, great log man. Read thru last weekend and got really good tips and ideas to my training.

I also like Waterbury kind of training myself and this is how I train now (little modified though).

Current:

Next (long on time version):

After that, I’ll be copying your training (Giant sets and most of the exercises). I sketched already two 8-week schedules with different rep-goals. So thank you for good programs and ideas. Weigths will be a lot less of course. Ok, enough with me.

Second thing that came to my mind was (because you were thinking about different training systems, Sheiko, Smolov etc) that I’ll post this link to you just in case:
http://www.T-Nation.com/free_online_article/sports_body_training_performance/the_best_reps

What about wave loading? Either 3-2-1 or more hypotrophy with 7-5-3. In the link there are other systems also, so you may want to check it out.

Keep up to great work and good health to you.

206

Mom in MD: The reason why i was a little pissed about the ATTEMPT was that I probably could have gotten it but the 6 plates a side thing got into my head a little bit…I’m a little weird like that…

Oh and yeah that is my girl spotting me, she actually squatted 225 deep last night and got 10 pull-ups on her own…She’s a little beast! I am trying to talk her into starting a log on here..we’ll see if she continues to be petulant.

Guhkes: Thanks for the kind words and reading the log bro…and feel free to steal anything you want! That’s why I am doing this thing, not for me, but to try and inspire others to do greater things than they think they are capable of…Good luck in your own training bro!

“Often the less there is to justify a traditional custom the harder it is to get rid of it.”

-Mark Twain

Overview:

*I had to fast since last night at 10:00 because of my physical for work today (Where they gave me like 7 Vaccinations!), so my first meal wasn’t until around 1:00 pm…then i went straight to the MVA (DMV) to renew my license and turn in some tags, (Which took me 2 and a half hours, then went to the gym

So Needless to say training wasn’t what it was supposed to be, but I still got something in and feel ok about it…

05.04.09

Training: 6x3 Giant Sets

1a. Weighted Semi-Supinated Pull-ups: 115/3, 125/3, 135/3, 135/3, 135/3, 125/3

1b. BB Push Press: 245/3, 265/3, 265/3, 275/3, 265/3, 265/3

1c. Hanging knees to elbows: 6 reps of 6

Accessory work: Super Sets

DB rear delt: 50/7, 50/7, 40/7
DB Lat raise: 50/7, 50/7, 50/7

Notes:

1a. I finally hit the coveted 3 plates hanging from the waist…It is tough to see them in the vid, but I promise they are there!

1b. Just messing around here, no real attemots to kill myself…My lower back is still dead from last night and the low food intake had me kind of washed out–

Energy systems work:

20 Minutes on the Arc trainer

Hopefully my lower back (and myself after all of those vaccinations!) will feel good enough for front squats tomorrow…

207

I HATE fasting!

I had to have a cholesterol blood test a while ago and fast. I took my shaker with me, so I could have something straight away afterwards. There was a massive queue at the blood place too and so it seemed to take forever.

Pain is easy, but I tell you if someone wanted to torture me, they’d only have to starve me for 12 hours and I’d be putty in their hands lol!

208

[quote]Alpha wrote:

1a. Deads: 495/3, 555/3, 575/1, 585/I was a pansy and gave up…

[/quote]

You cut that 555 triple out and there is not a doubt in my mind you hit 585.

Awesome training and numbers

209

Lift and eat: Yeah I did the same thing–I brought a shaker filled with powder, a pocket full of Fish oil and BCAA’s and an apple for as soon as they took blood out!

mrodock: I think you are right bro, but whether it is true or not I felt the need to work up to that weight…But in hindsight I think you are definitely right…6 plates on each side would have been sick to accomplish…

05.04.09

Meals: (Starting at 1:00 pm due to physical)

1.Scoop of Optimum Nutrition 100% Whey/1 Scoop Metabolic Drive. Met-Rx Super Greens. 1 scoop L-Lucine. 2 Fish Oil. 1 Multi. 2 Biotest BCAA’s

  1. 1 Scoop Surge, 1 Scoop ON 100% whey, 15 BCAA’s during workout…

  2. Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Biotest BCAA’s

  3. Chicken and salad, 2 fish oil caps

  4. Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 fish oil caps, 3 ZMA

*Not as good as a normal day, but I did the best with a bad situation…

I need to go to bed, I have an early show time tomorrow

210

[quote]Alpha wrote:
…6 plates on each side would have been sick to accomplish…
[/quote]

It will be done before long and it will be easier than the 575 because you won’t be wearing board shorts!

211

just curious man…how old are you and how long have you been training?

212

mrodock: Thanks for the confidence bro…Stupid board shorts…

jlutz3: I actually turn 29 At the end of the month and have been going at this seriously for about 7-8 years now…

“Civilization is the progress toward a society of privacy. The savage’s whole existence is public, ruled by the laws of his tribe. Civilization is the process of setting man free from men.”

-Ayn Rand

We have had about 4 hours without rain in MD in the last like 2 weeks–and it just so happened to be this afternoon, so I jumped at the chance and grabbed my push mower and chopped sown my 16" white trash grass in my front and back yard…I guess that counts as NEPA—Especially if you add in the weed-wackin’!!!

Then i went for a 3.5 Steady state run to try and loosen up my back.

I have one more heavy day tomorrow then I will be posting all of my new PR’s in one thread along with my goals so that I can get a feel for where I am at…

Rock out with your weed-wacker out…

213

[quote]Alpha wrote:

We have had about 4 hours without rain in MD in the last like 2 weeks–and it just so happened to be this afternoon, so I jumped at the chance and grabbed my push mower and chopped sown my 16" white trash grass in my front and back yard…I guess that counts as NEPA—Especially if you add in the weed-wackin’!!!

Then i went for a 3.5 Steady state run to try and loosen up my back.

I have one more heavy day tomorrow then I will be posting all of my new PR’s in one thread along with my goals so that I can get a feel for where I am at…

Rock out with your weed-wacker out…

[/quote]

I think my landlord stopped paying for recycling, and as a result the bins have been out there for about two weeks, which means I haven’t mowed in over that. It looks pretty awesome out there with the wild grass growing over the recycling bins. I’m excited to see if the mower will break.

Great job sticking to your diet. Was the doctor amused when you broke out the fish pills and bcaas immediately after the physical?

214

How long does an average session take? Your routine is really unique, and you’ve got to be the strongest dude here, pound-for-pound. Some of those weights are really impressive.

215

[quote]Alpha wrote:
mrodock: Thanks for the confidence bro…Stupid board shorts…

jlutz3: I actually turn 29 At the end of the month and have been going at this seriously for about 7-8 years now…

“Civilization is the progress toward a society of privacy. The savage’s whole existence is public, ruled by the laws of his tribe. Civilization is the process of setting man free from men.”

-Ayn Rand

We have had about 4 hours without rain in MD in the last like 2 weeks–and it just so happened to be this afternoon, so I jumped at the chance and grabbed my push mower and chopped sown my 16" white trash grass in my front and back yard…I guess that counts as NEPA—Especially if you add in the weed-wackin’!!!

Then i went for a 3.5 Steady state run to try and loosen up my back.

I have one more heavy day tomorrow then I will be posting all of my new PR’s in one thread along with my goals so that I can get a feel for where I am at…

Rock out with your weed-wacker out…

[/quote]

Great work! I love the 3 plates pullups, HELL YEAH!

One of the many reasons I like reading your log…the quotes! Ayn Rand is one of the greatest authors of all time.

216

Oleena: Yeah the Doc thought I was crazy–Most Docs are so lame though…He said that the protein was bad for me and that i should stop taking it…I thanked him smiled and the chugged down the shake…stupid doctors!

Flash: That might have been the nicest thing anyone has ever said man, seriously thanks a ton bro…Oh and no session that you have seen me log has taken more than a hour for the lifting portion…

But in reality most (including cardio) take about 60-70mins to complete…I don’t like to rest much…

Free2Be: Thanks a lot man, Yeah she definitely is one of my favorites

With that said:

05.05.09

Meals:

1.Scoop of Optimum Nutrition 100% Whey/1 Scoop Metabolic Drive. Met-Rx Super Greens. 1 scoop L-Lucine. 2 Fish Oil. 1 Multi. 2 Biotest BCAA’s

  1. Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Biotest BCAA’s, 2 fish oil caps

  2. Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Biotest BCAA’s, 2 fish oil caps, apple

  3. Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 fish oil caps

  4. BURRITOS for Cinco De Mayo!!! But alas, the healthy version…Chicken, peppers, onions, avacado, salsa, lettuce, tomatoes, jalepenos, LF Cheese…

  5. Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Biotest BCAA’s, 2 fish oil caps, 3 ZMA

217

Well the healthy version of the burritos still look delicious, too bad corona doesn’t mix well with whey huh?

And how bout this rain?!

218

FutureGL: Man i almost gave in and went for a few beers but I held strong…barely…

"I’ve watched them here for twenty years and I’ve seen the change. They used to rush through here, and it was wonderful to watch, it was the hurry of men who knew where they were going and were eager to get there. Now they’re hurrying because they are afraid.

It’s not a purpose that drives them, it’s fear. They’re not going anywhere, they’re escaping. And I don’t think they know what it is that they what to escape.

They don’t look at one another. They jerk when brushed against. they smile too much, but, it’s an ugly kind of smiling: it’s not joy, it’s pleading.

I don’t know what’s happening to the world."

-Ayn Rand from “Atlas Shrugged” (For Free2BE)

05.06.09 Training

Screwing around the gym for my last heavy day…

Giant Sets (of course)

1a. Front Squats: 365/3, 405/3, 425/1 PR, 405/2, 385/3

1b. BB Bent rows: 265/3, 285/3, 285/3, 265/3, 265/3

1c. BB Incline: 365/3, 385/2, 405/1 PR, 365/3, 365/3

1d. Windshield wipers: 5 sets of 6

Accessory work: Giant sets

Behind the back shrugs: 315/7, 365/7
Standing Calf raise: 315/7, 335/7
Standing DB Curls: 70s/7, 60s/7
BB rev Curls: 80/7, 80/7

Notes:

1a. Was just kind of working up to see if I could get the 425 and did. It’s a new PR so I am happy with that…

1b. Again just prepping the shoulders for BB Inc…

1c. 405x1 was good. Moved pretty slow, but I definitely got it…4 plates on that exercise was nice to get.

Energy Systems work:

15 minutes incline walking on the treadmill

overall:

2 new PR’s so that is good and it is my last heavy training day for a few months…Moving onto lighter/higher reps stuff to give my joints a little break…I am going to post a PR post later so that you can check out all of the best vids from the last month and not have to go searching around for them…

219

05.06.09

Meals:

1.Scoop of Optimum Nutrition 100% Whey/1 Scoop Metabolic Drive. Met-Rx Super Greens. 1 scoop L-Lucine. 2 Fish Oil. 1 Multi. 2 Biotest BCAA’s

  1. Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Biotest BCAA’s, 2 fish oil caps, bananna

  2. Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Biotest BCAA’s, 2 fish oil caps

  3. 1 Scoop Surge, 1 Scoop ON 100% Whey, 15 BCAA’s

  4. Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 BCAA’s

  5. Chicken, peppers, onions, avacado, salsa, lettuce, tomatoes, jalepenos, LF Cheese, 2 Fish oil Caps-- Leftovers are amazing…

  6. Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Biotest BCAA’s, 2 fish oil caps, 1 tbs natty PB, 3 ZMA

220

*Just posted this in the strength sports forum as well but…

Just got done 3 weeks of maxing out to see where I am in comparison to my end-of-the-year-goals…I hope all of the links work!

NEW Personal Records: at 225 lbs Bodyweight:

Back Squat: 550x1

Front Squat: 425x1

Deads: 575x1 (but my hand gets stuck in my shorts so I have trouble on lockout)

Flat Bench: 445x1

Incline Bench: 405x1

weighted pull-ups (Semi-supinated): 135x3 (3 Plates on chain)

Hang Cleans: 315x2 (My form is horrible)

Military Press (strict): 250x1 No vid yet…sorry