Alpha's Work

Training Training Logs
401

Darryl: Thanks for the kind words man! But if you get the chance, really check out a little more of the log. I have been slacking lately, and there are vids further back there…I will be breaking all of my PR’s soon, but right now I am just kind of cruising…

How I get the complex done is easy follow these steps:

  1. Load BB with pansy weight

  2. Do ALL exercises without putting the BB down

  3. Drop BB and get to a treadmill as fast as possible

  4. Hit “Quick Start” and up the speed to 9-11

  5. Run and wish you were dead

  6. rest 1 minute and repeat!

Simple…Good luck brother, it is MUCH easier on paper!

Thanks for reading!

06.13.09

Fuel:

  1. 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

  2. 1 Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 1 Flameout, 1 Fish oil. 2.Biotest BCAA’s. 1 Scoop L-Leucine

  3. 1 Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Fish oil. 2.Biotest BCAA’s

  4. Salad with grilled chicken, 2 fish oil caps, 1 BCAA

  5. 1 Scoop Optimum Nutrition 100% Whey, I scoop Metabolic Drive, 1 Fish oil, 1 Flameout, 2 BCAA’s

402

“You only live once, but if you work it right, once is enough.”

-Joe Louis

06.14.09

Energy Systems work:

Just went out and ran for a little over an hour. I got delayed in Denver and by the time I got home my gym was closed…So I am either going to hit my squats 5/3/1 before work tomorrow or on my way home…well see what one it ends up being.

Thanks for reading!

-My legs are sad…

b

403

[quote]Alpha wrote:
“You only live once, but if you work it right, once is enough.”

-Joe Louis

06.14.09

Energy Systems work:

Just went out and ran for a little over an hour. I got delayed in Denver and by the time I got home my gym was closed…So I am either going to hit my squats 5/3/1 before work tomorrow or on my way home…well see what one it ends up being.

Thanks for reading!

-My legs are sad…

b[/quote]

Looking at the mountain you’ve become I could only wish to have legs as sad as yours.
Once again I thank you for the inspiration. This last month in the gym has been mentally the best of my life so far. I printed your motivational thread. It now hangs in the 140,000 sq. ft. monster of a gym I go to for all to read. One of the trainers, trained three of our Olympic teams and he was blown away by it. Thanks again bro!!

404

Was that run ya did just a slow steady jog or were you doing intervals?? I know someone probably asked in the last 5 or 6 posts, but whatcha weighing in at these days??

405

Bro you’re on to something great with this blog, keep it up. I got a question, how many days off do you take a week? When I say “off” I mean not hitting the weights. Also I don’t know if you discussed this earlier in the log but what are your goals? I noticed that you posted some numbers that you want to achieve but body composition wise what are you trying to do? Lose fat and gain muscle? or one at a time?

Anyways, I’m going to keep following the log, thanks for all the information you have provided its been great.

406

So it took me about 4 days to work my way through the entire log, but it was all worth it.

I’m in the Army (will be commissioned in 2 years) so the cardiophobic program recommendations of some of the authors here have really not been applicable to me. My conditioning sucks (was blowing chucks at a 15:30 2 mile earlier in the year) so it’s great to see a bull strong guy who’s not afraid of it.

Stay strong!

407

I managed to finish reading your log, you have certainly made a lot of progress. Great videos man, maxing 405 on inc bench with no spotter, bad ass! Killing those front squats too, I’m going to have to try that clean grip. Lots of awesome quotes that I’ve had to steal also, keep 'em coming!

408

Hey Alpha you rock star! Keep up the good work.

409

Dentfixer: Hey man, thanks. But I was saying my legs were sad because I didnâ??t get to squat that day. But now you saying that is going to force me into wearing long pants for the rest of the summer! j/k
Man, you actually thinking enough of something I wrote to put it up in your gym and share it with others completely blows me away. That is so cool of you and such an awesome compliment! Thanks so much bro! And the fact that it has helped you out this month really, really makes me feel as if keeping this thing going has been worth it. Thanks so much for this post bro!

Hanley, It had a â??fewâ?? intervals in it, but not many, it was definitely more of a steady state (get out in nature and clear my head) kind of run. The intervals were the hills that I came to, but there werenâ??t enough of them even to mention.
Oh and I havnâ??t actually checked my weight for a few months. I never really do, except when I am getting ready to do some 1RM work so I can get an idea of what % of my bodyweight I am doing on my lifts. However, I am about to do just that (Probably in a few weeks â?? I am craving heavy stuff again). So when that times comes, Iâ??ll post my Bodyweight and let you know.
Thanks for checking in bro

IronAbrams: man, thanks so much for your kind words, and thanks so much for what you do for our country bro! good luck with your commission!

Chi-Town: Thanks so much for reading bro, I really do appreciate it!

Free2Be: Man, YOU are the Rockstar! your training is going awesome! Keep it up!

Thanks everyone for reading!

410

“In life’s small things be resolute and great
To keep thy muscle trained: Know’st thou when fate
Thy measure takes, or when she’ll say to thee,
‘I find thee worthy;do this deed for me?’”

-James Russell Lowell -(epigram)

06.15.09

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

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

(ATG) Squats:
75% = 370/5
85% = 420/3
95% = 470/6 - These felt pretty easy to me, I stopped at 6 but probably could have gotten more…

Accessory Work:

GIant Set:
Front Squats: 305/6, 305/7, 305/6, 305/5

Good Mornings: 225/10, 225/10, 225/10, 225/10

Plate SIde bends: 7 sets of 8 reps each side

Superset:
BB Rows: 205/10, 225/10, 225/10
Standing Cable crunches: 3 sets of 10 of the full rack

Notes:

-The squats felt great today, I could have kept going with the weight, but feel as if I am picking up a touch of tendinitis on my patellas, I will do some foam rolling and see if it helps out some…

-The front squats felt like a truck though. It is not my legs but my core that isn’t holding the weight well…I am great on these for one rep, but i loose tightness for multiples…

-I got a PM today asking me to do an interview, pretty cool. I think I am going o do it, when it gets posted I’ll let you guys know. Of course it will still be under the pseudonym “ALPHA”

Overall:

It was a decent workout, felt pretty good. I am going to skip my deload week and hopefully get right back into the 5/3/1 with heavier weights tomorrow…We will see how it goes.

I am planning on maxing out again soon to see where I am again soon, and when that happens I will do some more updated pics and vids.

My gay neighbor is watching gay porn again and I can hear the trance/porn music through the wall…It is kind of disturbing…

-lonely men with lube scare me,

b

411

Alpha, just wanted to drop you a quick note to say a big thank you for all of your effort putting this training log together. You obviously put a massive amount of your own time and energy into keeping this thing going and I want you to know that even from the other side of the world, you’ve had a big impact on me.

I wish there was some way we could all do something to reciprocate… I think a great many T-Nation readers, myself certainly included, owe you a real debt of gratitude.

Thanks man. You’re an inspiration.

412

lol… on the gay neighbor… this is would be why I don’t rent!

413

[quote]PJ84 wrote:
Alpha, just wanted to drop you a quick note to say a big thank you for all of your effort putting this training log together. You obviously put a massive amount of your own time and energy into keeping this thing going and I want you to know that even from the other side of the world, you’ve had a big impact on me.

I wish there was some way we could all do something to reciprocate… I think a great many T-Nation readers, myself certainly included, owe you a real debt of gratitude.

Thanks man. You’re an inspiration.

[/quote]

If you believe in the world of "karma " or “pay it forward” as I do, Alpha will reap as he has sewn…no doubt in my mind the comments on this thread are very fulfilling to him…I believe his rewards will be many even though he doesn’t “expect” any for this…Dent

414

buy him some Metabolic Drive and some Surge - seems to keep him happy

415

Hey man, hope this finds you well.

Do you do any sort of meditation? The reason I ask is because you seem to be really relaxed and calm and get a lot out of your body even though you get little sleep. That seems to me like you have a really strong mind-body connection.

416

I started reading the log last night and finished it at work day. Great stuff. Someone mentioned personal development earlier and I got a shit ton out of the quotes. They directly apply to all aspects of life but incredibly to the personal development I’m trying to do. The timing of this log coulnd’t have been better as I’ve been having a “crisis of faith” so to speak the past couple months. fuck that. the time for change is now. Just ended my Pendlay 5x5 and got video of the final squat. It’ll get posted eventually. I just hope I don’t lose strength when I drop from my fat 205 the rest of the summer as I work on energy system stuff and go into maintenance mode with the weights.

I’ll be around and reading. Gotta catalog these quotes. The Rippetoe ones are amazing.

417

I’m not going to tell you what you to do because clearly you know what you’re doing. I have enjoyed lifting (relatively) heavy in the past. Now I’m finding that the whole 5/3/1 is great for really long term growth even though you’re not using near maximal weights all the time.

418

PJ84: Thanks man! it actually does take a lot of personal time, but if it is helping people than it is enough for me…Just glad to see some of you are putting some stuff to use!

GuerillaZen: Man it is my townhouse that i own! He is invading my home with guy on guy action…I am contacting my homeowner’s association!

Dent: You are right bro, just all of you commenting and telling me stories about how something I said may have helped out in some way is plenty of thanks enough! i’ve been so blessed by God for him allowing me to do what i have done, and learn what I’ve learned that I am more than happy to hand it out…And believe me I learn as much from you guys as you do me!

Darryl: Man I am sure you will do great! There is not doubt in my mind. if you are working your ass off and eating right, the muscle and strength can stay…Screw any science that says you can’t…Results speak much louder than statistics!..Oh and Thanks for taking the time to read the whole log man, that’s awesome!

The Dude: Thanks for the advice bro, I relly do appreciate it…I still am going on with the 5/3/1, I just may take a week and max out to see where I am…Then again who knows, maybe I wont!

“Most dreams die a slow death. They’re concieved in a moment of passion, with the prospect of endless possibility, but often languish and are not pursued with the same heartfelt intensity as when first born. Slowly and subtly, a dream become elusive and ephemeral. people who’ve let their dreams die become pessimists and cynics. They feel that the time and devotion spent on chasing their dreams were wasted. The emotional scars last forever. ‘It can’t be done,’ they’ll say, when you describe your dream. ‘It’ll never happen’”

-Dean Karnazes

06.16.09

Training: 5/3/1 — Week 1 – Day 1 - Wave 2

Warm-up: Dynamic

Military Press: Based off of 255lbs x 1 Max - 90% =235lbs

Barbell Military Press:
65% = 155/5
75% = 175/5
85% = 200/9 …Last one was SLOOOOOWWWWW!

Accessory Work:

Weighted Pull-ups: 100/10, 100/10, 100/8, 100/9, 100/8, 100/8, 100/8

Standing (Semi Supinated) Dumbbell Military Press: 85s/10, 85s/9, 80s/10, 80s/9

Hanging leg raises: 7 sets of 8

Rehab Work:

Foam Roller
Lax Ball

Energy Systems work:

Just did a little bit of ruuning before I ran right out of time…

Notes:

-The 5/3/1 was noticably hard this new wave…I think i made the right decision by skipping the deload this wave, but I may not be skipping it on the next one!

-Was glad to up the weight on the pull-ups and get so many of them done

-And am moving up weight slowly on the DB presses

Overall:

Bad workout, not becasue of the weights but because I had to get it done at my field office, so i was talking to people and answering questions…it is what it is. plus i couldnt leave everything there becasue I had to leave from there and go qualify shooting…

I’ll make up for it later-trust me…

Thanks so much to everyone for reading and resonding!

i guess today I was the d-bag…

-b

419

06.11.09

Fuel:

  1. 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

  2. 1scoop surge, 1 scoop ON 100% whey, 15 BCAA’s

  3. 1 Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive. 2.Biotest BCAA’s. 1 Scoop L-Leucine

  4. 2 egg, cheese, sausage, and pepper omelets, 2 fish oil

  5. 1 Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Fish oil. 2.Biotest BCAA’s

  6. Stir fry with steak, peppers, onions, brown rice, 1 fish oil, 1 Flameout

  7. Turkey and swiss sandwich on wheat, milk, 1 flamout, 1 Fish oil. 2.Biotest BCAA’s.

  8. 1 Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Fish oil. 2.Biotest BCAA’s

*Helping my dad out with some manual labor tomorrow on my day off. Hopefully it won’t take me much more than 8 hours. we will see.

420

Killin’ it man. What numbers are you shooting for after this wave, on the bar and the scale?