Any particular reason for all the shakes?? Are you doing the V-Diet or is that just how you normally roll?
[quote]Alpha wrote:
*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:
[/quote]
Man, those are fantastic numbers. I’ve been following your log for awhile now and I just saw in the PR thread you were thinking of competing. That’d be great! I’m eager to see how much further you could take your lifts in a competition environment with a full set of spotters, etc. Should be a great experience if you go for it.
Tear it up!
I am loving the 3 plate pull ups!
and I still like the giant sets.
looking strong-
good luck with the MRI
kmc
[quote]Alpha wrote:
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…
[/quote]
Thanks bro, reading Atlas Shrugged right now actually, less than 200 pages to go. I’ll read a few lighter books then read The Fountainhead.
Also, great 1rm on all your lifts! You are doing great.
(EDIT:) The PR video thread is at the end of page 9 ← back that way if you were looking for it-- Thanks -B
Hanley:
For my job, I leave my home state or the U.S. Virtually every single day so I need to do the shakes…otherwise it would be Airplane food, or Airport food…Both of which suck.
I am cutting, but am not really doing the V-diet. I would eat more solid foods if I could…But it is not really an option for me
DonPalmero: Thanks so much bro, I am still considering doing a competition…But since I don’t know anyone who has or have anyone to train around I am not really sure how to go about any of it.
StClair20 and I have been joking that if i do a meet, i should just roll up in torn up jeans and flip-flops (My usual everyday attire) and just compete like that since I don’t use a belt or wraps…I’ll keep tossing it around in my mind. But thanks again bro!
kmcnyc: Thanks a lot bro! It was pretty cool to finally get those 3 plates around the waist! and I am getting ready to start a new program tomorrow that is Giant sets again…It is going to make me puke…Guaranteed
Oh and trust me, as soon as I get the MRI I will post the results up here so you guys don’t need to get the Stclair20 tear-filled post telling you all that I’m dead of the bog “C”–I am sure it will be fine…Cancer is too pansy to hurt me anyway!
Free2Be: Thanks for the complement bro-it means a lot…But yeah, I liked the FountainHead better than Atlas Shrugged, but you will DEFINITELY need a break between the 2…That is like 2 weeks of solid reading right there alone!
-T-Nat would feel neglected!
Thanks again everyone for checking out the Log and commenting!
You should definitely show up to a meet in tattered jeans and flip flops- both for the comedic value and because that would be fucking hot 
[quote]Oleena wrote:
You should definitely show up to a meet in tattered jeans and flip flops- both for the comedic value and because that would be fucking hot :)[/quote]
That. Was. Awesome! I think i might be blushing!
Actually, I did do one local benching contest at a little gym and showed up in flip flops, torn up jeans and a long sleeve t-shirt and won my weight class and the over-all best pound for pound lift.
But that was just some local thing the gym threw together and asked me to come to…
Life is much easier when you don’t take yourself to seriously…
Like they say–none of us is getting out of this alive!
But thanks for the ego boost!!
[quote]Alpha wrote:
Oleena wrote:
You should definitely show up to a meet in tattered jeans and flip flops- both for the comedic value and because that would be fucking hot
That. Was. Awesome! I think i might be blushing!
Actually, I did do one local benching contest at a little gym and showed up in flip flops, torn up jeans and a long sleeve t-shirt and won my weight class and the over-all best pound for pound lift.
But that was just some local thing the gym threw together and asked me to come to…
Life is much easier when you don’t take yourself to seriously…
Like they say–none of us is getting out of this alive!
But thanks for the ego boost!![/quote]
I definitely have trouble taking anything too seriously. But you seriously should take pictures/video if you do a meet in that get up.
[quote]Oleena wrote:
Alpha wrote:
Oleena wrote:
You should definitely show up to a meet in tattered jeans and flip flops- both for the comedic value and because that would be fucking hot
That. Was. Awesome! I think i might be blushing!
Actually, I did do one local benching contest at a little gym and showed up in flip flops, torn up jeans and a long sleeve t-shirt and won my weight class and the over-all best pound for pound lift.
But that was just some local thing the gym threw together and asked me to come to…
Life is much easier when you don’t take yourself to seriously…
Like they say–none of us is getting out of this alive!
But thanks for the ego boost!!
I definitely have trouble taking anything too seriously. But you seriously should take pictures/video if you do a meet in that get up.
[/quote]
You do realise if it’s a USAPL meet he’ll HAVE to wear a singlet right?
[quote]Hanley wrote:
You do realise if it’s a USAPL meet he’ll HAVE to wear a singlet right?[/quote]
Yeah, I think they would probably enforce that a National level meet. Hell, someone was wearing boxer shorts under their singlet at a state meet and they made him find a pair of tighty whities. And no, I didn’t ask where he got them. They pride themselves on being strict with the rules.
[quote]Alpha wrote:
I am cutting, but am not really doing the V-diet. I would eat more solid foods if I could…But it is not really an option for me
[/quote]
Damn…so you set all your PR while on a cutting diet? Have you noticed an increase in muscle while lowering bodyfat?
Stupid USAPL…trying to make me wear stupid clothes…and Modi…WTF? If i have to wear tighty-whities this whole PL meet thing may just not be for me!! J/K that is pretty stupid though, but I am thinking of competing just to see what I am capable of…I’ll be getting in touch with you (Modi)soon to see what I have to figure out to do my first meet…
Oh and jlutz–Yeah man, looking at my progress pics, I’d say I picked up a little bit of muscle during this cut and my weight is now around 227 with lower BF…I’ve never really believed that you can’t do both at the same time. I honestly think that a lot of what holds people back are excuses…
Just look at Modi’s latest entry, the guy is doing one of the hardest programs out there WITH a respiratory infection, and is still making PR’s left and right…on paper is shouldn’t happen, but then again Bumblebee’s shouldn’t be able to fly either…
The world will often bend to those who know where they want to go
Started my new “lighter weight/higher rep” Program today-ended badly–man i miss low reps and heavy junk!
*trying to use this program to build my stabilizers so that it will translate to more strength gains in the next heavy cycle in a few months…
“You show people what is possible…They will respond with impossibilities --Gracefully smile-- Then redefine all of their ideas about possibilities…”
-B.A.
05.08.09
Training: 4x10 Giant Sets -Next week move to 5x10, followed by 6x10 and so on until I die…
1a. Conventional Deads: 405/10, 425/10, 455/10, 405/10
1b. Blast Strap BW Pull-ups: 10, 10, 10, 10
1c. DB Flat Bench: 115/10, 130/10, 140/10
1d. Hammer Strength Ab machine: 130/10, 140/10, 150(rack)/10
Energy Systems work: The run to the locker room…
Why so short you ask?
Well-- I got done the first three Giant sets in like 20-25 minutes and had plans for the fourth sets, accessory work, and complexes…Fate had other ideas…
I did my fourth set of deads, then got done my pull-ups and I needed water…walked to the water fountain and had to take a detour into the locker room to evacuate chunky water and Surge out of my mouth…
Usually puking makes me feel better but this time it didn’t so I respectfully tucked tail and got out of there and lived to lift another day…
These initial changes in program usually suck. This one was no different but I thought I would be cool and keep pushing through the nausea…it caught up to me and won…
i will win tomorrow…stupid puking…
I haven’t puked during a workout in a long, long time…I am unsure if this is a good or bad thing—I wish i could have gotten that up on Youtube for you guys…ahhh maybe next time…be good
05.08.09
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
-
Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Biotest BCAA’s, 2 fish oil caps, bananna
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Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Biotest BCAA’s, 2 fish oil caps
-
1 Scoop Surge, 1 Scoop ON 100% Whey, 15 BCAA’s
-
Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 BCAA’s
-
Turkey meatballs, 2 fish oil caps, 6 Beers…
-
Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Biotest BCAA’s, 2 fish oil caps
[quote]Alpha wrote:
Stupid USAPL…trying to make me wear stupid clothes…and Modi…WTF? If i have to wear tighty-whities this whole PL meet thing may just not be for me!! J/K that is pretty stupid though, but I am thinking of competing just to see what I am capable of…I’ll be getting in touch with you (Modi)soon to see what I have to figure out to do my first meet…
[/quote]
Agreed. I actually went with the tighty blackies, had to buy a pair the day before my first meet. I felt like an 5 year old in his Underoos.
[quote]Alpha wrote:
Started my new “lighter weight/higher rep” Program today-ended badly–man i miss low reps and heavy junk!
*trying to use this program to build my stabilizers so that it will translate to more strength gains in the next heavy cycle in a few months…
“You show people what is possible…They will respond with impossibilities --Gracefully smile-- Then redefine all of their ideas about possibilities…”
-B.A.
05.08.09
Training: 4x10 Giant Sets -Next week move to 5x10, followed by 6x10 and so on until I die…
1a. Conventional Deads: 405/10, 425/10, 455/10, 405/10
1b. Blast Strap BW Pull-ups: 10, 10, 10, 10
1c. DB Flat Bench: 115/10, 130/10, 140/10
1d. Hammer Strength Ab machine: 130/10, 140/10, 150(rack)/10
Energy Systems work: The run to the locker room…
Why so short you ask?
Well-- I got done the first three Giant sets in like 20-25 minutes and had plans for the fourth sets, accessory work, and complexes…Fate had other ideas…
I did my fourth set of deads, then got done my pull-ups and I needed water…walked to the water fountain and had to take a detour into the locker room to evacuate chunky water and Surge out of my mouth…
Usually puking makes me feel better but this time it didn’t so I respectfully tucked tail and got out of there and lived to lift another day…
These initial changes in program usually suck. This one was no different but I thought I would be cool and keep pushing through the nausea…it caught up to me and won…
i will win tomorrow…stupid puking…
I haven’t puked during a workout in a long, long time…I am unsure if this is a good or bad thing—I wish i could have gotten that up on Youtube for you guys…ahhh maybe next time…be good [/quote]
That’s too bad. Better luck next time!
*Underoos…heh heh yeah, that one did make me laugh–You think they would let me wear them on the OUTSIDE of a singlet? USAPL-Classic example of people taking themselves too seriously! And thanks Oleena, things did end up going better today…Maybe it was the beer from yesterday that helped me out today…hmmmmm
"Passive acceptance of the teacher’s wisdom is easy to most boys and girls. It involves no effort or independent thought, and seems rational because the teacher knows more than the pupils; it is moreover the way to win the favor of the teacher unless he is a very exceptional man.
Yet the habit of passive acceptance is a disastrous one later in life.
-Bertrand Russell
05.09.09
Training: 4x10 Giant sets
1a. Squats: 365/10, 385/10, 405/10, 365/10
1b. Blast Strap Bodyweight Dips: 10, 10, 10, 10
1c. Standing Semi-supinated DB Presses: 70s/10, 80s/10, 85s/9, 75/10
1d. Blast Strap Ab Layouts: 10, 10, 10, 10
Accessory Work: 2 Giant Sets
Cable Rear Delt: 30/10, 35/10
Cable Lat Raise: 30/10, 35/10
Cable External Rotation: 30/10, 30/10
Notes:
1a. Squats didn’t feel bad at all. Did the 405/10 and a guy, who ended up being a Doc said that it looked too easy for me, and that I should be careful because I was dropping too low and i was going to blow my knees out…This led to a “discussion” about sheering forces and ham/glue recruitment from my side…then dissolved into his contention being superior to my own simply because he was a Doc. --Man i love people…
But I digress, Squats were good and didn’t make me evacuate my lunch…Smiles and puppies all around
1b. If you have never done ring dips or Blast Strap dips you SHOULD. They are about 50% harder than a standard dip. I can do a massive about of weight from my waist on dips and these were challenging to me, especially on set 4…Hopefully they will lead to stronger stabilizers and greater strength later.
1c. Not bad, but these weights should be rising, it is still the first week so all of my weights are going to be lower…We will see where I can get it to by the fourth cycle of this program…
1d. Another HARD exercise via blast straps–seems very functional as well and will, again, hopefully help build a stronger core and I will reap the benefits in my squats and deads
Energy Systems work: 20 Minutes steady state jogging on the treadmill
Overall:
Good workout…I thought it would suck more because of how yesterday felt and from the beer, but it was good. It was tough to convince myself to do the fourth revolution though, and I cannot even imagine next week when I move to the 5x10—and then 6x10—and then 7x…well, this is just going to be a month of suck…
Thanks for checking in!
Just catching up here…
Good work, what else can I say really? 
just spendt a significant part of a perfectly good sunday morning reading YOUR training log, it’s mildly put inspiering. /thumbs up!
so after reading every thing here i went out and researched giant sets, complexes, and ladders. and the conclution is i gotta try this. not that i’m gonna mindlessly copy your routine, but rather the principles behind it.
and one last thing, don’t quit logging, it’s good reading^_^
[quote]Alpha wrote:
Oh and jlutz–Yeah man, looking at my progress pics, I’d say I picked up a little bit of muscle during this cut and my weight is now around 227 with lower BF…I’ve never really believed that you can’t do both at the same time. I honestly think that a lot of what holds people back are excuses…
[/quote]
What was your weight before you began this cut? You’re at 227 now…i tried going back into the beginning of your long to find your starting weight but couldn’t find it. what are you trying to cut down to? thanks man, great log.