Alpha/stclair
I’m glad you guys were able to get through it, I hope that things loosen up for you.
A good acupuncturist does wonders for me when they are available.
Alpha you have inspired me to stop pussy-footing and start pushing myself to my limits and I mean limits damnit! This is an amazing and admirable log.
I think we’re ready for some more training philosophies too…
Free2Be: Thanks man, If I knew of an acupuncturist i might try that out. I’m thinking of hitting a chiropractor soon…well see it is definitely getting better!
Drew: Thanks a lot man, I am glad that this helped inspire you bro, That is the whole reason I am keeping a log!
Jlutz: YOU TRYING TO TELL ME WHAT TO DO!?! Just kidding bro…but hey I’ll see if I can’t finish a rant up today and get it out on this thing by tonight so check back in later, maybe if I stop procrastinating I will get it done…
06.03.09
Training: 5/3/1 - Week 12- Day 3
Warm-up: Dynamic
BB Flat Bench: Based off of 445lbs x 1 Max… 90% =400 lbs
Bench:
70% = 320/3
80% = 320/3
90% = 360/7 Wasn’t hard at all…easily had 2 more in me, but didn’t have a spotter
Accessory Work:
Superset 2
Blast strap Face Pulls: 10, 10, 10, 10 (just like an inverted row, but pulling to the face)
Dumbbell Incline: 120/15, 120/13, 120/8, 110/11
Giant Set
Blast Strap Pulls: 10, 10, 10, 10, 10
Blast Strap Dips: 10, 10, 10, 10, 10
Blast Strap Ab Layouts: 7 sets of 8
Rehab Work:
External Rotations: 25/10, 25/10
Foam rolling
LAX ball
Stretching
Contrast showers…These still suck but not as bad
Energy systems “Joke” :
2 mile NEPA walk this morning
2 mile NEPA walk late tonight
It seems to help my back out so I am doing a good nit of it
Notes:
-I have been messing around with different positions on the bench after watching the date tate benching article, but I really need someone who knows what they are doing to look at my form and work with it. If I got a decent groove going I think I could easily be going between 465-485 RAW…
-My back is getting better but slowly, 531 squats tomorrow will be challenging for it I am sure…We will see.
-Another rant will hopefully be on here by tonight, so check back in, if it not here feel free to call me a hypocrite pansy all you want…but i WILL find you and soon your dog will have puppies with unusually large traps…So do so at your own risk…
If you can’t beat 'em, impregnate them…
-b
[quote]Alpha wrote:
If you can’t beat 'em, impregnate them…
-b[/quote]
I have almost that exact quote tatted on me, but it reads “if you can’t beat it, impregnate 'em”…
You asked…Here it is…my version of a SoapBox Session – I am thinking about shaping this up and submitting it to T-nat or EliteFTS as an article…Let me know what you think…
I know it’s a long read, but bear with me – in the end, at least I think it is worth the 3 minutes of your life
On determination…
If you are reading this, I am going to assume that most of you have integrated training and diet into your lifestyles, and would not walk into the gym or go about your normal eating schedule without a plan. (if this isn’t you, STOP infesting my log with stupidity and laziness and go make a plan) If things change and obstacles get in your way, you have two choices; Adapt or fail. But all too often we end up “worshiping” our plan or program because we have become so rigid in our thinking. The issue in doing this is that when something gets thrown in your path - you have to work late, or your car breaks down, or you pull your hamstring, etc. -the plan fails and you feel as if there are no choices left at all. Suddenly the issue stopping your plan has just become the “reason” why it is impossible to follow through and adapt.
By not evolving to the current situation --working with or around the obstacle and bending it to your advantage — more likely than not, all we just did was find, what appears in our own minds, to be a perfectly good “reason” to drop the ball. ItÃ??Ã?¢??s just too bad that the word “reason” in all of these situations is synonymous with “excuse”.
I would never say that, from time to time, things don’t come up that truly are insurmountable or that choosing training over some other major priorities is correct. I am just saying that in many situations, we choose the easy road out and our “great” excuse to bail, in the end, is still just that…an excuse.
Excuses are funny little things. We will create, brood over, and build up these little monsters until they seem so air tight that any other possible option just seems to be absolutely ludicrous. Our rationalizations become so embedded in our thinking that soon, we are convinced that not only is it a smarter idea, but now we DESERVE the break!
“I shouldn’t work my legs today anyway, I think I may be a little over-trained.”, or
“Yeah, well, I tweeked my lat the other day so I’ll just give it a little more time”, or the classic,
“Well, it IS my high carb day! I need to replenish my glycogen!”…way to go fatass…
Just remember that there are plenty of other people out there who ARE making the right choices and taking the high road each and every day who, more likely than not, are facing much tougher trials than you.
Sometimes using excuses can be fun, but the problem is that, by choosing not to adapt to our situation, what we have really done is just mentally set ourselves up for failure, not only now but also in the future.
By essentially rewarding yourself for coming up with such a great excuse, rather than coming up with such a great solution, you are laying down neurological pathways that make skipping your hill sprints, slouching on those last two reps, or choosing the leg press over front squats seem completely rational. And in doing such, you build a positive association rather than creating a negative one. This, in turn, will make it more likely that you will repeat said pansy behavior.
The same rings true in all walks of life. Those who survive and succeed in the business world work hard, overcome obstacles, and just simply get it done when others say it cannot be done.
Marriage is another example, how many couples make it to their fiftieth anniversary without a substantial amount of hard work and determination to find solutions to their problems? Discipline and making the right choices pay big dividends in the end.
Why would seeing gains in the gym be any different? We have become “too” educated on so much of this stuff that we forgot the three biggest principals that make the biggest difference…
A. Work you ass off
B. Feed your body the foods it need to repair itself
C. Do this more consistently than not
Simply put…if you add “A” + “B” + “C” it will always = The gains you want…if you are giving ANY reason shy of the fact that you lost all of your limbs in Iraq, you need to look at yourself and say, “Am I being a Pussy?” Hell, even guys who have lost limbs are getting it done…What is so special that holds you back?
The sheer fact that you are reading this proves that you are safe, wealthy (In relation), you have food, you have an education, can breathe and are healthy enough to train. WE ARE ALL truly blessed, much, much more than a LOT of others in the world.
It truly is sickening that in a situation this beautiful, we still find it easier to only see the worst in it.
It would seem we think it more comforting and fulfilling to whine and cry about what we can’t do or possess rather than embrace the things we CAN do and ARE able to possess…
People, we are BETTER than that! Act like it!
This applies to everything in life, but please stop defiling our beautiful training with worthless excuses of why you can’t do something!
Survivors of this game of iron, and this game of life for that matter, are people who, rather than blaming their failures on others, take responsibility for their own actions and decisions. You are NOT a victim! If you skipped your deadlifts and prowler runs because your boss made you work late…Do them after the jobÃ??Ã?¢??s done. Or if your gym is closed by that time, hit them the next morning at 0500. It’s your choice, which, if you miss out on your training, it makes it YOUR fault! If you didnÃ??Ã?¢??t prepare your meals for the week because you were too busy catching up on episodes of Family Guy while hungover …It’s YOUR fault! If you have been getting to the gym like you should, and have been eating the way that you know how, and now find yourself getting more attention from that hot bartender you are secretly stalking…guess what? THAT’S YOUR FAULT TOO!
I will only say this once…The only difference between the person you are now, and the person you will be five years from now, is the collective mass of the choices you make.
Take the wheel and stop letting other situations and people dictate who you are.
What you receive in this world is directly correlated to what you put in, and if you are not where you want to be in your training, life, job, or relationships; grow a pair, take some responsibility and MAKE A CHANGE. Those who are not willing to do something about their situation automatically forfeit the right to bitch about it.
Success is a habit, unfortunately so is bitching out. If you are cutting out those last few reps of squats, or not getting in your energy systems work, or Just plain ole’ sucking at life, you are teaching yourself you continually repeat those actions again and again. Break the cycle, stop making excuses and just get out there and get it done.
If you take one thing away from reading this rant, let it be the following: YOU ARE NOT A VICTIM! The world does not owe you anything, and there is not an automatic guarantee that you will not stumble, face pain/injuries, and be looked at as being different in a bad way.
We are part of a hedionistic culture, one that celebrates taking the easy road and choosing the path that is most followed. But if doing what we do was easy, everyone would do it! If you get to the top level of anything you strive for, in a way that you can be proud to tell you children about, I will bet you will see a path of hard work, blessings, and hard choices correctly made in your wake.
But those decisions start NOW, not later today, or next week, right NOW. If you read this and choose not to make any changes in how you are looking at your situation and the decisions you make in your life, I simply do not know what to tell you. Maybe itÃ??Ã?¢??s not the right time for you - or maybe youÃ??Ã?¢??re a lost cause…I don’t know… Just know that the decision cannot be made for you. It is 100% yours.
You will never be able to control your circumstances, or the rough breaks that you have to take in life. But you can control you attitude about those things and CHOOSE how you will respond.
-Weak minded individuals are selfish and apathetic - People of action get it done no matter the obstacle.
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Sheep roll over and die - Alphas lead and prosper.
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Victims blame the world and others - Survivors CHOOSE to overcome.
-Choose this day which type of individual you will be…
So today when you walk out your door CHOOSE to eat right, do the best work you can possibly do, finish EVERY rep of your squats, run with that sled tied to you, show your loved ones you care about them, and go to bed empty, knowing that you chose to overcome today.
Strength & honor…
-B
[quote]Alpha wrote:
[/quote]
this is possibly the best, most inspiring post made in the history of this site. many people here have attempted to encapsulate the “iron game” but simply do not have the intellectual tools to express themselves in such a concise and cogent manner.
IMO this post is up there with “merry xmas bob”
you are a noble man who is truly living life.
good rant my brother - too many people in this world have an excuse for this or that and it makes me sick. nothing in this world worth having - whether it be big muscles, a nice home or a successful marriage - come easy but once you achieve them there is no better feeling - believe that! you’re a good man who will achieve much in this life and i’m honored to call you my friend. you.are.still.gay!
Cliff notes for the lazy bastards
[quote]Alpha wrote:
Stop whining and man the fuck up otherwise you will be fat and won’t be able to hide behind trees while you are stalking the hot waitress.
[/quote]
Hit the nail on the head, did I?
Another good rant…
awesome rant, hope you keep them coming
Looking rugged as fugging hell and waxing philosophical too.
Nice read, a little shoe polish and you can e-book that shit.
if you do go to a chiro, see if they do craniopathy- soft palette manipulation helped me with sinuses and flying- used to fly 3x a week.
Contrast showers are indeed ball shriveling- I use them as much as possible, ice baths too, really good
for hotels with the ice machine.
nice work as per usual
kmc
Awesome stuff man!
You definately put me thinking some of my choices. It did make me feel guilty at some points, but that is only good thing, since now I can choose not to overlook those things, but to do some changes that are needed to be done.
This was good wake up -rant for me. Many thanks, bro. Keep’em coming, because we all know that we need to be reminded of this thing.
S&H
That was great man, possibly better than the 1st rant…
TC has a version of that, it’s in his book and is by far my favourite article
Nice rant though, should tidy it up a bit and print it up stick it random places around the place 
I feel I have a very good “plan” but after reading this I am inspired to make it better. Well written and thank you for taking the time. I’ll think of you as I experience the pain derived from refusing to allow excuses to control me…thanks again!!
WOW, I have returned to reread this several times. My shit definitely needs work!!
[quote]Alpha wrote:
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 [/quote]
I work out at a gym in Eldersburg that allows chalk. Triangle fitness…sounds gay, but it’s not bad. It’s not to far from the Golds in Westminster.
Truly inspirational log. I read about 3/4 of your log so far, and feel like a glorified wussy. Right now Im nursing a MCL injury (excuse), so any forms of squats or regular deads are painful and feel unstable. I can manage some leg presses, hack squat & SLDL withough pain, so I roll with those. Definitely want to try those giant sets & complexes when I can get ATG again.
Keep up the good work!
StClair: Thanks man, for being so nice to me, I’ll but you a beer in Zurich Saturday night…Start a Log damn you!
Thanks so much to Stringer, BS Runner, BlueJ, KMC, Guhkes,jultz, 300andabove, and Dentfixer, for all of the encouragement and kind words! I hope that this will help inspire people to be better
USMC: Dude we may even know each other… I have been to triangle fitness before and trained a few times. But I was the fitness director at the Merritt right there next to that place a while back, and was also the fitness director for Athens right down the street after that! I can still lift for free at both of those places, but they are just out of my way…That’s why I use Gold’s now…and the guy doesn’t care about me using it too much anymore, but he still yells at other people for it…
But small world bro, we may have bumped into each other before…
[quote]Alpha wrote:
StClair: Thanks man, for being so nice to me, I’ll but you a beer in Zurich Saturday night…Start a Log damn you!
Thanks so much to Stringer, BS Runner, BlueJ, KMC, Guhkes,jultz, 300andabove, and Dentfixer, for all of the encouragement and kind words! I hope that this will help inspire people to be better
USMC: Dude we may even know each other… I have been to triangle fitness before and trained a few times. But I was the fitness director at the Merritt right there next to that place a while back, and was also the fitness director for Athens right down the street after that! I can still lift for free at both of those places, but they are just out of my way…That’s why I use Gold’s now…and the guy doesn’t care about me using it too much anymore, but he still yells at other people for it…
But small world bro, we may have bumped into each other before… [/quote]
That’s some funny shit man. I’ve been a member at all three and have been to the Goldâ??s a few times as well.
Anyway your log is a great read I am going to borrow (steal) some of your stuff for sure. You should definitely take the chance and submit to T-Nation, Elitefts, or even straight to the bar. People could learn a lot from your experience.