Alpha's Work

Training Training Logs
301

Thanks a lot Jbird that is really nice of you! And technically correct is relative, what works for me probably wont work for someone else, I just know how to not pansy out - which IMO is 3/4 of the battle

Today’s training session come from “Lifetime Fitness” In Minneapolis Minnesota. It is a beautiful facility with every machine you could want, about 100 treadmills, basketball courts, swimming pools, 6 indoor tennis courts, and ONE FREAKING POWER RACK!!! So being the nice guy I am, I naturally stole the rack and occupied it for my entire time in the gym…You would think a gym the size of a small shopping mall would have more than one rack…

They gave me a free day pass and after $50 worth of cab rides with a nice Somali driver named A.J. another one is in the books…

05.29.09

Training: 5/3/1 - Week 1 - Day 4
Warm-up: dynamic

(ATG) Squats: Based off of 550lbs x 1 Max - 90% =495 lbs

(ATG) Squats:
65% = 320/5
75% = 370/5
85% = 420/10 - Was hard but could have done more

Accessory Work:

Front Squats: 275/8, 275/8, 275/8, 275/8

BB Rows: 185/10, 205/10, 205/10

Good Mornings: 185/10, 185/10, 185/10, 185/10

Oblique crunches: 8 sets of 10 reps each side

Kroc Rows (With Fat handled Dumbbells): 105/20 each arm

Energy systems work: 20 minutes interval runs on one of the 100 treadmills…LAME…

Notes:

-It was a decent workout for feeling sick…That’s why I didn’t go yesterday and so today i payed $50 bucks to get the same workout in…I am really dumb sometimes.

-I thought a lot about just ditching it, but then I couldn’t let myself do it…Glad I got it in. the front squats made me work harder than the back squats I think though…

-First time ever trying Kroc Rows…They were pretty cool.

-I am writing up something else about determination that i may post on here in a few days. It will be similar to my rants, but more thought out…We will see how it turns out, and that will decide if it ever makes it on here or not.

Until next time — thanks for following!

302

Sorry everyone, my stupid brain forgot today’s quote so here it is:

“On the occasion of every accident that befalls you, remember to turn to yourself and inquire what power you have for turning it to use.”

-Epictetus

05.29.09

Meals:

1.Scoop of Optimum Nutrition 100% Whey/1 Scoop Metabolic Drive. Superfood. 1 scoop L-Leucine. 2 Fish Oil. 1 Multi. 2 Biotest BCAA’s, Banana

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

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

  3. Salad with grilled chicken, 2 fish oil

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

  5. Chocolate Muscle milk (bought at the Minnesota gym)

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

303

Agh! You were in minneapolis?! I was there last week! This is getting weird man. When do you get back to Maryland? You should stop by Dumbarton gym in Towson.

304

[quote]Alpha wrote:
*I am sore as a girl after her first donkey show from the workout yesterday! But in a good way…well as good as you could feel after a donkey show I suppose…But I guess I am doing something…

“I love the man that can smile in trouble, that can gather strength from distress, and grow brave by reflection. 'tis the business of little minds to shrink; but he whose heart is firm and whose conscience approves his conduct, will pursue his principals unto death.”

-Thomas Paine

___________________________________________________________________________________________________________[/quote]

Has anyone in the history of the world wrote about donkey shows then without any transition quoted Thomas Paine? No chance! You are one of a kind Alpha, and keep kicking ass by the way.

305

FutureGl: Sorry bro, I am already back and have trained at the Westminster Gold’s. It would be great to catch up sometime though!

Mrodock: And THAT my friend is exactly why I will be President of the free world!

“Make it a life-rule to give your best to whatever passes through your hands. Stamp it with your manhood. Let superiority be your trademark.”

-Orison Swett Marden

05.30.09

Training: 5/3/1 — Week 2 – Day 1

Warm-up: Dynamic

Military Press: Based off of 250lbs x 1 Max - 90% =225lbs

Barbell Military Press:
70% = 160/5
80% = 175/5
90% = 205/7 …This was hard, but I kept them VERY strict

Accessory Work:

Weighted Pull-ups: 90/12, 90/9, 90/8, 90/7, 90/5, Bodyweight/20

Standing (Semi Supinated) Dumbbell Military Press: 75/10, 75/10, 80/10, 75/8

Hanging leg raises: 6 sets of 8

Rehab work:

Face Pulls: (with Rope) 20/10, 25/10, 25/10
Cable External Rotations: 7.5/10, 10/8, 7.5/10
Foam rolling
LAX Ball

Energy Systems work: COMPLEXES

2 sets of 8 reps each exercise…@ 95lbs and then 105

Clean grip Upright rows
Clean squats
Push Press
Back Squats
Good Mornings
Bent row
Run 400 Meters As fast as possible

Notes:

-I am sore as all balls from yesterday! My whole lower body feels like a Blow-up doll. no mas no mas…

-Today was good, but I have a sinus infection and descending on planes makes my eyes feel like they are going to burst while a knife stabs my brain from the inside out and my ear drums will rupture, and as I am supposed to visit 3 different cities for work tomorrow…it became a sick day. So i will be heading to church to here my buddy preach, then hopefully to the gym or sprints…it will depend on how my legs are feeling tomorrow.

I don’t want to waste my deadlifting day if my legs are too dead…

-My last set of the military today was quite tough…but for the most part, I feel as if most of my workout is from the accessory stuff.

-I have another rant coming-just finishing it up and hopefully it will be up in a few so keep an eye out for more raging nonsense…

Screw the man! Alpha Buhler’s Day Off! - StClair will be standing in for that other mopey guy, who wants to be “Mrs. Sausage King of Chicago”? – Free2Be? WhiteFlash? i would say Oleena, but I think she is MIA.

Be good-

306

just looking at your energy systems work makes me want to yack…

307

Nothing worse than flying with a sinus infection (well, not in the free world anyways). Keep kicking ass.

308

BSRunner: You and I both brother!

Modi: Seriously man, I HATE them, but it is what it is…I may just take tomorrow off too…I am trying to decide. BTW, when and where is your upcoming meet again?

“Many of life’s failures are people who did not realizehow close they were to success when they gave up.”

-Thomas Edison

05.31.09

Training: Energy Systems work

ran 1/2 Mile

6 Hill Sprints (40 Sec sprint up 1:30 walk down)

Ran 1/2 Mile

Foam Roll,
LAX ball
Stretch
Contrast shower *****Read below…

-Sprints with a stuffy nose are much more fun to think about doing, than the actual action of completing them.

-I decided to go with sprints becasue my legs feel tired and I dont want to ruin a perfectly good DL day!

-***My very 1st contrast shower… COOL. AS. CANCER. — My wiener disappeared faster than Carmen Sandiego! (Props if you get the reference). But I actually think I will start doing these pretty regularly if they will help. Doesn’t mean I need to enjoy them though…

Like Pucksatawney Phil on groundhog day,

Contrasting showers call for 2 more weeks of winter…

309

[quote]Alpha wrote:
BSRunner: You and I both brother!

Modi: Seriously man, I HATE them, but it is what it is…I may just take tomorrow off too…I am trying to decide. BTW, when and where is your upcoming meet again?

“Many of life’s failures are people who did not realizehow close they were to success when they gave up.”

-Thomas Edison

05.31.09

Training: Energy Systems work

ran 1/2 Mile

6 Hill Sprints (40 Sec sprint up 1:30 walk down)

Ran 1/2 Mile

Foam Roll,
LAX ball
Stretch
Contrast shower *****Read below…

-Sprints with a stuffy nose are much more fun to think about doing, than the actual action of completing them.

-I decided to go with sprints becasue my legs feel tired and I dont want to ruin a perfectly good DL day!

-***My very 1st contrast shower… COOL. AS. CANCER. — My wiener disappeared faster than Carmen Sandiego! (Props if you get the reference). But I actually think I will start doing these pretty regularly if they will help. Doesn’t mean I need to enjoy them though…

Like Pucksatawney Phil on groundhog day,

Contrasting showers call for 2 more weeks of winter…

[/quote]

contrast showers. haven’t heard about those for ages. think my gym teacher in 7th grade told us about the supposed benefits of it. removing acids and improoving the immunesystem right?!
well gl with those, what doesn’t kill you will only make you stronger!

310

[quote]shliwers wrote:

contrast showers. haven’t heard about those for ages. think my gym teacher in 7th grade told us about the supposed benefits of it. removing acids and improoving the immunesystem right?!
well gl with those, what doesn’t kill you will only make you stronger!
[/quote]

Yeah, I am doing whatever I can do right now to try and heal faster…I guess it must be that age!

Just got done a recovery walk, and some more foam rolling and lax ball to try and flush out the legs and get some blood into them…

I am definitely hitting the deads tomorrow morning so we will see how it goes. Man I hope this programs helps!

311

[quote]Alpha wrote:
Modi: Seriously man, I HATE them, but it is what it is…I may just take tomorrow off too…I am trying to decide. BTW, when and where is your upcoming meet again?
[/quote]

July 24-26 (I’ll compete on the 26th) USAPL Raw Nationals in Charlottesville, Va.

312

Modi: Thanks bro, I am thinking of taking a road trip down there (If I can off work again) to watch…I want to see what a meet is like before I decide to compete or not…

“The difference between perseverance and obstinacy is that one comes from a strong will, and the other from a strong won’t.”

-Henry Ward Beecher

Training: 5/3/1 – Week 2 – Day 2

Warm-up: Dynamic

Deads: Based off of 575lbs x 1 Max – 90% =520 lbs

Deads: (Hybrid Stance)

70% = 405/3
80% = 460/3
90% = 520/4 realized that I am working from a 575 max rather than the 90% 520lbs…Stupid brain

Accessory Work:

BB Stiff Leg Deads: 315/10, 315/10, 315/10
BB Shrugs: 365/10, 365/10, 365/10
Oblique: cable wood chops: 6 sets of 8 each side
DB Rear delt: 45/10, 45/10, 40/10

Notes:

-I AM AN IDIOT! I worked all of these numbers up on a plane ride hoe from the mid east where I had not slept for a while…and now I see the results…as mentioned before, these numbers were based off of 575lbs, as opposed to the 90% 520 lbs…I need to fix this…But hey at least I did better than I was supposed to on my actual 100% max

-While warming up I tweeked my back. It was like something seized in it. I have the broken L3 and L5 Vertebra, and it causes me trouble like this sometimes…But I did the workout anyway but it was painful as hell and It was probably a bad move…But only time will tell

-520 felt like a truck, maybe because of my back, or maybe because it was 520, I’m not really sure, but it broke off the ground easier than it usually does.

-the STDL were not too bad, but my back was screaming every rep…I am dumb for continuing but I never claimed to be smart…

Thanks for checking in!

313

He man, even if you are an idiot, 4 reps with 90% of you max is damned good! That should mean your max is actually a little higher. Most people can only get 3 reps at 90% of their true max.

Take care of your back. I think you’re due for a long massage. If not, hit that foam roller, and keep moving so you don’t seize up.

314

[quote]Alpha wrote:
Modi: Thanks bro, I am thinking of taking a road trip down there (If I can off work again) to watch…I want to see what a meet is like before I decide to compete or not…
[/quote]

By all means, come on down. The big boys will be lifting on Sunday (242’s and up). Hopefully I can put up a decent showing in the 275’s.

I’ll also be around for most of Saturday. My old training partner is competing in the 198’s (unless he gets dumb and drops down to 181 again).

Anyways, should be some good lifting, and a good crowd. Warning: PL meets can be rather long, so don’t feel that you need to be there all day.

315

[quote]Modi wrote:
He man, even if you are an idiot, 4 reps with 90% of you max is damned good! That should mean your max is actually a little higher. Most people can only get 3 reps at 90% of their true max.

Take care of your back. I think you’re due for a long massage. If not, hit that foam roller, and keep moving so you don’t seize up.[/quote]

Thanks man. Yeah it is still pretty jacked. Foam rolling LAX ball and contrasting showers hasn’t helped a whole lot, but time will tell. I am sure I’ll be up and running by tomorrow morning ---- because I have no choice! we have our quarterly Fitness assessment in the morning…I hate my life…

Oh and I may just come and check out the meet. It would be good to get a look at some competition, and to watch you kill all of the other guys in your class.

Take it easy

316

Hey bro,

I hope your back feels better in the morning.

317

[quote]Free2Be wrote:
Hey bro,

I hope your back feels better in the morning. [/quote]

Thanks bro but it definitely didn’t!

We had to do a bunch of BS to see if we are still physically ready to kill Osama today, StClair20 and I teamed up becasue we both hurt our backs this past week and just did what we had to do to max the PT test, then had to run 1.5 miles…Pretty LAME excuse for a PT assessment anyway…

So apparently someone thought me worthy enough to start a thread in the BB forum to see how I train…I’m flattered…I think…Yet kind of confused as well

“It is those who have this imperative demand for the best in their natures, and who will accept nothing short of it, that holds the banners of progress, that set the standards, the ideals, for others.”

-Orison Swett Marden

06.02.09

Training: Energy Systems Work:

Ran 1/2 Mile

4 Hill Sprints (Before back got too jacked up)

Ran/walk/limp 1/2 mile home…

I think I am going to be ok. the broken Vertebrae make the muscles of my lower back kind of “seize” sometimes and it just hurts/burns like satin with syphilis…I don’t think there is any long term damage…Later tonight will be:

Foam rolling
Lax Ball
Contrast showers
stretching

5/3/1 Bench tomorrow, hopefully it will be good…

it tastes like burning…

-b

318

Yeah, I was kind of surprised to see a post for you in the BB forum asking you how you train when you have an entire training log dedicated to posting your work out… well whatever, at least you know that people like you now

319

[quote]BSrunner wrote:
well whatever, at least you know that people like you now[/quote]

-and that’s half the battle!

brother my back is fucking killing me right now! i think i’ll go to the gym now 'cause i’m smart like that!

320

BSRunner: Man, if the guy also wouldn’t have started to call people out, it would have been ok…But now I just really wish I hadn’t even been associated…LAME

StClair20: Yea bro, my back is not happy with me right now…But way to keep up with the “Stupid but strong” guys who don’t make lame excuses for skipping out on hard or painful stuff. Oh and Yea, you just KNOW I live for other people to like me…Uggg that whole thing left a horrible taste in my mouth…

06.02.09

Meals:

1.Scoop of Optimum Nutrition 100% Whey/1 Scoop Metabolic Drive. Superfood. 1 scoop L-Leucine. 2 Fish Oil. 1 Multi. 2 Biotest BCAA’s, Banana

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

  2. Turkey sandwich, Salad with grilled chicken, 2 fish oil

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

  4. 10oz Salmon, spinach, tomatoes, onions, grapes, 2 fish oil caps

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