Good times in Phoenix!
Dentfixer: Yep…Your life is hell! Dude, a quickie seriously is no harder to get done than one more set of heavy squats…In my case it would take about a third of the time that set took anyway! Glad to see ya working so hard bro!
StClair: Definitely brother, man we need another one of those soon!
“God’s will, I pray thee, not one more man. For I am not covetous for gold, nor care I for flourishments. But if it a sin to cover honor, I am the most offending soul alive. We few, we happy few, we band of brothers; for he today that sheds his blood with me shall be my brother.”
-William Shakespeare (From King Henry V’s speech to his bloodied soldiers before the battle of Agincourt)
06.07.09
Training: 5/3/1 — Week 3 – Day 1
Warm-up: Dynamic
Military Press: Based off of 250lbs x 1 Max - 90% =225lbs
Barbell Military Press:
75% = 170/5
85% = 190/3
95% = 215/6 …numero seis was a GRINDER!
Accessory Work:
Weighted Pull-ups: 90/13, 90/10, 90/9, 90/9, 90/8, 90/6, 90/7
Standing (Semi Supinated) Dumbbell Military Press: 80s/10, 80s/10, 80s/9, 75/10
Hanging leg raises: 7 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
Stretching
Contrast Showers
Energy Systems work: COMPLEXES
2 sets of 8 reps each exercise…@ 95lbs and then 105
Clean
Row
Military
Back Squat
Good Morning
Behind neck press
Run 400 Meters as fast as possible
Repeat
Notes:
-Last set of the military presses was a beast! 4 went like nothing, 5 was hard, 6 felt as cool as Sex with Rossanne Barr
-Pulls are coming along, as you all know, my body is not a fan of higher reps, so these have been challenging, but a set of 13 with 90lbs around my waist is not bad…strength seems to be keeping up longer on these also…
-Standing DB’s are slowly getting stronger, the weight is Very light but I am so fried by the time that I get to them, they still suck.
Overall:
That is 2 good workouts in a row…leaving i all there which is good…
I am out of here with StClair to Switzerland for a few days, I’ll check in when I get back!
Thanks for all of the encouraging words, yall be good…
-I’m not sure how John Goodman did it, even if it was just tv…
-b
Alpha,
From the sounds of it you do these kinds of overseas trips every week, but stay safe. Need you back here on the Nation to keep reminding me what a fucking wuss I am. 
Rob
Just read through all 15 pages of the thread and watched the youtube videos. Your core strength is ridiculous. Even the big boys don’t get under serious weight without a belt. Awesome stuff. To maintain your level of strength with the diet and travel constraints while simultaneously hitting the conditioning work is quite a thing.
[quote]Alpha wrote:
Guhkes: Man I have been getting a lot of PM questions about this…and I am really unsure of how to answer it best…So here is my lame attempt:
If I were going to start working out similar to what I have been doing on this log with giant sets and very little rest, My progression would look something like this:
5x5 for approx 4-5 weeks -(Pretty heavy to get an idea of where you are)
4x8 For approx 4-5 weeks -(trying to get the same weights for 8 as you did for 5 and working on your form)
10x3 and some singles for 4-5 weeks (See exactly where you are for 1 RM and other such silliness)
4-5x10 for 3-4 weeks -(give your joints and CNS some sort of break)
5x5 for approx 4-5 weeks -(It begins again, but now heavier than last time)
4x8 for approx 4-5 weeks -(Just preparing for the heavy week approaching, but also trying to beat your numbers from your last 4x8 Cycle)
10x3 and singles for 3-4 weeks -(Kill yourself to see if you can beat all of your PRs!)
etc…Rest when you need to but train as many days as you are able…Work hard and stay determined and I will bet that your physique and strength will reach a whole other level
Now there is probably 10000 people out there right now who just shook their heads at how stupid of a progression this is, but I don’t really care…I am NO ONE’s fanboy and don’t stick to anyone else’s routine…I do what i do and it works for me…I would encourage you to take a little bit from everywhere, try it all, keep what works for you and trash what doesn’t.
What worked for me may or may not work for you, but at least you gave it a try and had an opinion of your own rather than blindly believing. And I commend you for that. If you need any help at all (or anyone for that matter) setting up your routines or programs, just PM me I am more than happy to help.
Thanks so much for following and being a positive force around here bro…Stay safe out there.
[/quote]
Jep, it’s me again with a question about your previous training method (Giant sets).
If I understood correctly, you were challenging your (for example on the 5x5 period) 5RM weekly on each exercise? And you did it with ramping sets manner where at least 3 last sets were max heavy? Or did you calculate your weights in the program beforehand for coming weeks (4-5). I ask this just to make it clear to myself.
I ask you that because I was thinking of challenging myself harder in the next program using Giant sets as follows:
- try new 5RM weekly in each exercise to be sure I work hard enough
- use ramping set in a way, were first 2 sets are warming up, 3rd is previous weeks top weight and 4th set is a try for the new 5RM. 5th set depends on how the 4th goes, if it goes then with same as 4th, if it doesn’t then same as 3rd
There might be a danger that I get “burnt”, but I think it’s only question whether I eat and rest enough since I plan to workout with weights only 3 times a week. Shouldn’t be a problem.
Any thoughts from experience? And welcome to the old continent.
Have fun in Swizzy.
complexes always kick my ass- are you runing with the barbell-
that would be fun.
kmc
Just rob: thanks for the safe wishes bro . But like I tell my Momma, “Don’t worry, I was born safe!”
Brent: Thanks a lot man, and thanks a TON for going through the whole log! Yea I Don’t use a belt (I may start on over 600lb deads though) for the same reasons I don’t use wraps, straps, or suits. It is a brain issue I guess (Probably from the tumor)but for some reason my head thinks, if I need help/support to lift something, then I have no business lifting it.
-But again that is just my brain being my brain, I hold nothing against people who Do Use them, especially if you compete, I just choose not to at this time. (And like I said, I may be adding a belt for 600+ deads)
KMC: I bet you would like to see my try that on a vid. I’m not good at math, but ME +100lbs on my back +running at a level 9+ pace = a skull crushing good time! If we ever catch up â?? you give me like 10 shots and you can consider it done!
Guhkes: By what you just typed I think you have a good idea of what to do. But as for me personally, the only time I ever know what my next set is going to be, is after I have finished the current one. I mean, I ALWAYS keep a paper log of what I have been doing, and before I even think of walking into the gym, I sit down and look over what I did last week, and choose/write down my starting weight for this week.
i.e. if last week I squatted 405/5, 425/5, 445/5, 425/5. Then this week I would start and 425/5 and see if I could work up to getting 455/5 or 465/5. But in all honesty I never really know where I will end up, but I ALWAYS know where I will start.
In reality, now trying out the 5/3/1 program is the only time I have ever really known what weights I should be doing that day. I will have goals of weights or reps that I will try to hit, but until I know how my body feels that day, it is all up in the air.
The main thing for me it to continually get better this workout than I did in the last. Even if it is just 5 more pounds or 2 more reps. Baby steps bro.
You are doing great bro, and donâ??t worry about overtraining… It is over rated and a term that pansies use.
Oh and I definitely have not given up the giant sets, ALL of my accessory work with the 5/3/1 is done in supersets and giant sets, my log doesn’t always accurately show that, but that is more because of the haphazard way the workout gets done and it would be incredibly hard to follow on paper. But if you saw it is action, you would probably laugh at just how random it seems.
It actually would be impossible for me to understand it all without keeping it logged in my sweat/protein shake stained notebook. I am actually thinking of writing another “rant like” post about the importance of keeping track of your shite, but It would be more useful knowledge rather than inspiration, so we will see I guess. Whatever strikes me at the time…
Thanks everyone for checking in!
By the way Switzerland is Freaking Beautiful!!
“Our light that shines strong, only lasts for so long.”
-The offspring (Half-Truism)
06.09.09
Training…I guess???
Energy Systems work: Ran forever
I have no idea how far I jogged, I just know that there was a tornado warning and it was pouring and intense outside. So i went out and started to run in the rain (which I really like to do) and just kept doing it until I got tired, then turned around and came back…
It was more for recovery from my trip than anything. I was considering doing my deads workout but I will wait until I get some sleep and hit it hard tomorrow.
My favorite quote so far from all 15 pages
“” Humans are not physically normal in the absence of hard physical effort. Exercise is not a thing we do to fix a problem-it is a thing we must do anyway, a thing without which our physiology was-and still is-adapted, the conditions under which we are physically normal. In other words, exercise is a substitute cave-man activity, the thing we need to make our bodies, and in fact our minds, normal in the 21st century. And merely normal, for most worthwhile humans, is not good enough."
-Mark Rippetoe in “Starting Strength”"
06.09.09
Fuel:
-
Scoop of Optimum Nutrition 100% Whey/1 Scoop Metabolic Drive. Met-Rx Super Greens, Biotest Superfood. 1 scoop L-Leucine. 2 Fish Oil. 2 Biotest BCAA’s, 1 Multi
-
1 Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Fish oil. 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
-
1 Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Fish oil. 2.Biotest BCAA’s
-
2 Chicken Breast with BBQ sauce, Cherries, Milk, 1 Fish oil, 1 Flameout
-
1 Scoop Optimum Nutrition 100% Whey, I scoop Metabolic Drive, 1 Fish oil, 1 Flameout, 2 BCAA’s
Thank you! I got the answer I was looking for.
I’m more the “excel sreadsheet” -type of guy. If a workout doesn’t go as planned, then I’ll make correction note.
I, mayby too stubbornly, have been using same weights in all working sets (planned weeks ahead) and not gone enough by that days feeling. This is what I meant by challenging myself more. I guess I could have lifted a lot more (reps or kg’s) on some days but I have just stuck to my f**king “grand plan” for some fancy reason. I just might have to kick my head in a second… You’ve been really helpful because this became to be for me as a so called “aha -moment”. Again, thanks a lot bro.
You are very welcome Guhkes! You and anyone else are free to ask as many questions as you want! I have been getting a lot in my PM box, but don’t be afraid to throw them out here also, we can all learn from each other…
“Only those who will risk going too far can possibly find out how far they can go.”
-T.S. Eliot
*Those are definitely some words to live by…
06.10.09
Training: 5/3/1 – Week 3 – Day 2
Warm-up: Dynamic
Deads: Based off of 575lbs x 1 Max – 90% =520 lbs
Deads: (Hybrid Stance)
75% = 430/5
85% = 495/3
95% = 545/3 Yeah if you noticed, I didn’t drop back to where I am actually supposed to be…I figure finish what you start. I will kick it back to where I am supposed to be in next wave…
Accessory Work:
Superset 1:
BB Stiff Leg Deads: 315/10, 335/10, 345/10, 315/10
BB Shrugs: 365/10, 405/10, 425/10, 315/10
Superset 2:
Oblique: Plate side bends: 6 sets of 8 each side
DB Rear delt: 45/10, 45/10, 45/10
Energy Systems work: ARC Trainer (I can explain!)
-15 minutes on interval…My lower back was WAY too tight for impact, it probably would have seized, so I did the ARC trainer, and will forever hate myself for it…
Notes:
-As mention before, I didn’t kick back my weight to where they should be, I just wanted to see how I would do. And 545/3 is not back, but I swear I could feel like individual fibers of muscle pulling and popping with each rep…like pulling apart over-cooked chicken…But feeling that is a good thing (For me at least) becasue it means that the muscles are supporting the weight, instead of my spine like last week, causing me to walk like a 89 year old man for a few days…Over all I am happy with that…
-The SLDL/shrug superset about killed me because of moving up weight each set and really challenging the same muscles which had already been to asked to do too much already.
+by the last set of these, after releasing the bar, my hands would just stay clutched in a "claw like" fashion for a little while...My lower back and hands were so FRIED after these...
-Krock rows were a thought, but the hands slapped me in the face and started picketing … I capitulated…
Overall:
Stoked that I got 3 on my last set of a heaver weight than I was supposed to use, and even more stoked that I could walk out of the gym upright…I’ll post recovery stuff later with my diet…
*Sometimes stupidity leads to strength…
-b
Your dedication and work ethic is an inspiration. I enjoy checking your log out from time to time. Keep up the good work.
On a side note. I notice you take a lot of BCAA’s. You must find them helpful obviously. Do you notice a big difference when you take them as apposed to when you dont? If so…what differences? I am thinking about purchasing some.
Alpha, dude, this log has been fueling me in the gym this whole week. I am also curious about your BCAA protocol and your daily energy level being with a mostly liquid diet. Would you reccomend that diet for other people?
Great training log Alpha. Lots of good info and amazing good work.
Pistol Pete: Thanks bro, and about the BCAA’s, you know, they have really seemed to help me hold onto my muscle mass, while cutting or if I am not eating quite as well, or as much as I should be…This could be 100% placebo affect, but then again maybe not. I also believe that they help me actually use all of the protein that I put into my body, which is never a bad thing…
Then again I could just be eating quarters by the hand full…who knows
GuerillaZEN: Thanks so much bro, I am stoked to be helping to inspire people! As far as BCAA’s. read above. But as far as energy levels and my diet…at first when my body was adapting, I guess i noticed a little bit of a dip, but it wasn’t much at all. I truly believe that a lot of dieting “slumps” and “deficits” in energy are just simply in people’s heads. When I have to go days without eating of sleeping for work, it really doesn’t affect me that much, and I am willing to bet a lot of Spec Op guys are the same way…
You body can adapt 100% faster than we believe it can, it is our minds that like to f- with us.
And the only reason my diet is so liquid is because of my job, if I had a normal life, I would eat normal food (and probably have a better physique for it!)…So I probably would not recommend it to anyone that didn’t need to do it.
Thanks for checking in fellas, I really do appreciate everyone reading this, and the questions! Keep them coming if you have them!
edit: sorry October girl! your post showed up after I hit send on this one! I wasn’t leaving you out! Thanks so much for checking in!
[quote]Alpha wrote:
Pistol Pete: Thanks bro, and about the BCAA’s, you know, they have really seemed to help me hold onto my muscle mass, while cutting or if I am not eating quite as well, or as much as I should be…This could be 100% placebo affect, but then again maybe not. I also believe that they help me actually use all of the protein that I put into my body, which is never a bad thing…
Then again I could just be eating quarters by the hand full…who knows[/quote]
you know what they say about a placebo, it doesn’t matter if it’s working
Alpha - great stuff mate! I have similar philosophies to you. I think a lot of the ‘recreational gym user’ crowd could get a lot out of reading the log and seeing what intensity is about.
Actually, you have inspired me to write something down - I will PM you with it and get your thoughts if that is cool?
Alpha
Amazing Log. Been a long time reader of T-Nation. But this log made me come out of the shadows. Love it! You are a beast, and obviously an inspiration to all!
I was curious along with others about the BCAAs. But you answered that. And to be honest I take as many as you do! If they don’t work…don’t tell me! What do you think about about Leucine? Have you used/not used your sup reigment to determine effectiveness?
Also I noticed you are an FBI agent. How many physical demands are put on you? I know you obviously travel and work long hours, but how often are you engaged in physical confrontations? For example a street cop in LA might have to run down, wrestle, and cuff a suspect daily. But I thought FBI guys were more white collar, am I wrong? I know its not like the movies, and you guys are never in gunfights, but I am just curious. I am sure based on this log you have peeked the interest of many who want to follow your footsteps. Just curious about your job, considering I don’t think many guys would want to wrestle or trade blows with you!
Keep up the good work…Keep us inspired!
~Dave
October girl: You are definitely right about that! and thanks again for your kind words!
Badmf: Thanks a lot bro. And send that writing anytime you want
Dave: Thanks so much man! about the Lucine. I honestly have not noticed any difference using it, but I really can’t say anything one way or the other. You?
Oh and I don’t work for the FBI (Famous But Incompetent), I work for a different agency. And I definitely have nothing to do with white collar crime, it is all counter terrorism stuff.
The physical demands are all what you decide. We have standards that need to be met, but if you want to be prepared for anything then you need to put the time in you know?
Thanks so much for your questions, but I can’t really say much else about the job for obvious reasons, especially on the internet.
But thanks a lot for the kind words bro!