This may have been asked and answered before but do you do your complexes/energy system work right after lifting or later on in the day. Sorry if this is a dumb question. Your log is very motivational!
[quote]Rocky101 wrote:
This may have been asked and answered before but do you do your complexes/energy system work right after lifting or later on in the day. Sorry if this is a dumb question. Your log is very motivational![/quote]
I’ll answer for him since he’s ignoring you - he does them right after his main lifts, same workout. Alpha, please answer the guy’s questions the first time - I’m a busy man and cannot afford to answer your fan mail. jk - did you lift today?
[quote]stclair20 wrote:
Rocky101 wrote:
This may have been asked and answered before but do you do your complexes/energy system work right after lifting or later on in the day. Sorry if this is a dumb question. Your log is very motivational!
I’ll answer for him since he’s ignoring you - he does them right after his main lifts, same workout. Alpha, please answer the guy’s questions the first time - I’m a busy man and cannot afford to answer your fan mail. jk - did you lift today?
[/quote]
Thanks!
Hey Alpha, quick question mate re the complexes. I use them a bit too (typically lighter weight, hitting ~30 reps every 100 seconds or so), but I find they really tax my forearms and the grip becomes a limiting factor to using heavier weight. I guess it is probably ok for two or three rounds, but I like to do 5 to 10 as part of my conditioning sessions. Ever have this trouble? I could use straps, I guess, but I will look like a super-nerd lifting 100lbs with straps!
You ever try other weighted exercises for metabolic work? Like the whole kettlebell swing style of thing? Or DB snatches for time? Or reps of ‘The Bear’? I find it is great to rotate between different stuff so I don’t get bored 
Rocky: Thanks man, and no I wasn’t ignoring you, but yeah StClair already hit answered that one for you. Thanks for checking in!
Stclair: I haven’t gotten to the gym yet but my be going tonight, we’ll see, I’ve go a real early show tomorrow…
"“I have offended God and mankind because my work didn’t reach the quality it should have.”
-Leonardo da Vinci
06.11.09
Training: Energy systems work
Ran half mile
5 Hill sprints
Ran half mile
I’m pretty sore from deads yesterday, but in a good way…
-I miss fun dip
b
[quote]badmf wrote:
Hey Alpha, quick question mate re the complexes. I use them a bit too (typically lighter weight, hitting ~30 reps every 100 seconds or so), but I find they really tax my forearms and the grip becomes a limiting factor to using heavier weight. I guess it is probably ok for two or three rounds, but I like to do 5 to 10 as part of my conditioning sessions. Ever have this trouble? I could use straps, I guess, but I will look like a super-nerd lifting 100lbs with straps!
You ever try other weighted exercises for metabolic work? Like the whole kettlebell swing style of thing? Or DB snatches for time? Or reps of ‘The Bear’? I find it is great to rotate between different stuff so I don’t get bored :)[/quote]
hey man, yeah I have had the grip issue before, but honestly i just keep pushing through, or switch to a different exercise (i.e. squats) so it gives my hands a break. You may want to search out Dan John’s article on here for some more ideas. I typically use ones that he gave as examples and the exercise selection will keep your hands from getting fried…
Also try throwing in a 400 meter run at the end of your complex, that alone will give your hands a good bit of recovery.
I wouldn’t use straps for anything, but especially for light weight stuff!
and yeah i do db snatches and have done the bear before…I try to rotate my energy systems stuff around a lot because I really don’t like doing any of it…but it’s got to get done!
Thanks for asking bro!
Thanks mate.
Dan John is a damn good source for sure.
I also get into a bit of MMA-style stuff (rosstraining and similar).
Best stuff of late has been from militaryathlete.com - you been there? Do me a favour and check it out - I am on the cover page (in a manner of speaking)!
[quote]badmf wrote:
militaryathlete.com - you been there? Do me a favour and check it out - I am on the cover page (in a manner of speaking)![/quote]
you’re a mountain?
06.11.09
Fuel:
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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
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Turkey and swiss sandwich on wheat, milk, 1 flamout, 1 Fish oil. 2.Biotest BCAA’s.
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1 Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 1 Flameout, 1 Fish oil. 2.Biotest BCAA’s. 1 Scoop L-Leucine
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1 Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Fish oil. 2.Biotest BCAA’s
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Turkey sausage, turkey meatballs, tomato sauce, whole wheat pasta, blueberries, Milk, 1 Fish oil, 1 Flameout
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1 Scoop Optimum Nutrition 100% Whey, I scoop Metabolic Drive, 1 Fish oil, 1 Flameout, 2 BCAA’s
Foam rolling
LAX ball
Massage
St Clair - A real Man Mountain! Nah man, I figured that picture was better than any picture of me.
You follow any of the militaryathlete stuff?
nope never heard of it - just pulled up the website after you mentioned it. i’ll give it a look. Alpha you can have your thread back now.
wow and whew
Just finished reading all now 16 pages of this beastly documentation of awesome training
I’ve been doing 5/3/1 for about 6 months now and love it. Jim did a really nice job putting together that book. And like you said, buy it - if you can’t, I will help you find a way!
As far as your job, seems exciting. You’re a modern day Jack Bauer 
StClair: I appreciate that man, just for that I’ll let you borrow my tight khakis!
TheDude: Man, thanks so much for reading all of it, I think i need to start a special club for all of the people who actually took the time to read the whole log/watch the youtube vid/etc…All of you are too cool!
Oh – and man, jack Bauer wants to be ME! Just kidding bro, it is not nearly as cool as it sounds…I am secretly a big wuss…
“People think i am crazy to put myself through such torture, though I would argue otherwise. Somewhere along the line we seem to have confused comfort with happiness. I’ve now come to believe that quite the opposite is the case. Dostoyevsky had it right: ‘suffering is the sole origin of consciousness.’ Never are my sences more engaged than when the pain sets in. There is magic in misery.”
-Dean Karnazes
06.12.09
Training: 5/3/1 - Week 3- Day 3
Warm-up: Dynamic
BB Flat Bench: Based off of 445lbs x 1 Max… 90% =400 lbs
Bench:
75% = 280/5
85% = 340/3
90% = 380/5 Definitely could have gotten 6 with a spotter
Accessory Work:
Giant Set 1:
Blast strap Face Pulls: 10, 10, 10, 10 (just like an inverted row, but pulling to the face)
Dumbbell Incline: 130/15, 120/15, 120/10, 120/9
Hammer Strength Abs: Rack 5 sets of 10
Giant Set 2:
Blast Strap Pulls: 10, 10, 10, 10, 10
Blast Strap Dips: 10, 10, 10, 9, 8
Blast Strap Ab Layouts: 7 sets of 8
Krock Rows: 120 x 13 each arm
Rehab Work:
External Rotations: 25/10, 30/10, 25/10
Foam rolling
LAX ball
Stretching
Contrast showers
Notes:
-The bench and OHP parts of the 5/3/1 I seem to having an easier time with than the lower body lifts…Don’t really know why…
-It was a last minute decision to do the 130s for the 1st set on Inc DB, so that turned out great!
-Sorry I don’t have much to say about this day, I really don’t think this day is that tough…
Overall:
-I am thinking of just tossing out the deload day and going right into the next round of 5/3/1 because at these weights I am really not finding it that challenging yet…If anyone who has done this more has opinions please let me know…
-Read “Ultra Marathon Man” it is pretty inspirational even for all of us who aren’t into running and endurance stuff…anyone who runs 226 miles non-stop to help kids with cancer deserves to be heard in my opinion…
-Side note: Got a call yeaterday morning from one of my best friends asking me to take his wife to the hospital becasue she was going into labor…I said yes…Thank God he got home in time to take her himself…
It was a baby boy, healthy and happy…Thank God again…and Thank God I didn’t have to take her…I hate that bitch!
Welcome to the bloody show,
-b
Alpha, great log. Very inspiring. You’re a beast and you live a more hectic lifestyle than most but you still nail your training and diet everyday. One question though: From what I’ve read it seems like your flying all over the place weekly. How many lifting sessions do you get in per week? Your workouts look great, they’ve made me re-consider my own split. I’m thinking of doing something similar on a Monday-Wednesday-Friday basis.
Keep up the good work.
Great job man. I’m really impressed with this log, not only by the tons of weight being lifted and the hard workouts, but also by your writings that are very inspirational.
Two questions for you: What kind of routines did you use before, to build this strength level? And are you still doing some MMA or fighting training along with these workouts you post?
Alpha, I’m starting a new program Monday. I’ve been considering a couple options, is it alright if I message you to bounce some ideas off you?
Canes1531: Thanks a lot man! But I would say on average I get there 3-4 times a week. If i had my way i would do 5 days a week and 3 sessions of energy systems work, but that just doesn’t seem to be in the cards for me right now…Thanks fro reading bro!
Sagat: I have honestly been writing my own routines ever since I got certified back in 02, but all of them have been full body strength based programs that would help me with MMA. That’s probably why I wont let go of the giants sets and things…Once You stop taking much time between sets, it becomes agonizing to try and stand around waiting for the next round to come.
But if I had to pick onces that I have ripped off to build my programs around they would be Starr’s 5x5 and Waterbury’s 10x3.
and numero dos, nope, I am currently not allowed to because of doctor’s orders (because of the brain tumor and the kidney problems) so lifting is it for me right now. But I was still training up to like 6 -8 months ago…
Chi-Town: Man you don’t need to ask! You and anyone else can PM me anything at all, I will eventually get to them and answer tot he best of my ability.
“Because it’s there.”
-George Mallory, when asked why he was going to be the first man to climb Everest…
Ok so I woke up this morning too early and can’t fall back to sleep, therefore:
06/13/09
Training:
ran 1/2 mile
5 x 200 meter hill sprints
ran 1/2 mile
I am going to look for a gym while sleeping in Kansas tonight, PM me if anyone knows any good gyms around the ICT airport or wants to train—it’s my squat day
Thanks for reading everyone!
EDIT: Forgot the quote, just added it
Just read all 16 pages and this log is an inspiration for getting to the gym no matter what. I got a question that is stupid based on the fact that its hard for you to even find a place to workout or a time to fit it in and to eat consistently…But I was wondering if you have a pre and post workout nutrition set-up with your shakes or meals. Thanks man and keep kicking ass.
Ofsf: thanks for the kind words man. And yea I actually take a scoop of Surge and a scoop of optimum nutrition whey during training. Along with about 15 BCAAs. Post workout I just do a scoop of ON whey and a scoop of MD.
Thanks for following the log bro!
I’m delayed in denver right now…I will hopefully get to kansas soon.
[quote]Alpha wrote:
Row
Overhead squat
Back Squat
Good Mornings
Behind the neck press
Deads
Run 250 meters as fast as possible
Repeat [/quote]
How are you able to do this complex in a gym?
fyi, just became a fan. You’re able to do exactly what I’d want to: be able to run 3-5 miles, squat insane numbers, and have the physique to go with it. I’ve read nothing but good things and that was just the last 3 pages. At some point I’ll read the whole thing.