Alpha's Work

Training Training Logs
441

Red Tide: Yea man I broke my L3 and L5 during MMA- and Every Doc, Chiro, Massage therapist tells me that loading the spine like that is the worst thing that I can do…But to be completely honest, if I go 3 days without some sort of heavy load on my back, I can barley get out of bed because my back hurts so much…It is like my body has addapeted to living liek this.

So ironicaly enough, in order to be pain-free, I need to do the exact same thing that everyone says will hurt me…Just goes to show you what you can learn through experience instead of blind belief of a text book!

I would never tell someone else to do what i do because God didn’t make me like the average bear…But if you are going to fight through the pain and numbness down your legs and feet–keep your form perfect, recover the way you are supposed to, and stretch as much as possible…It worked for me, but again, most Docs have more going upstairs than i do, but then again, I don’t know any Docs that can Deadlift 600 lbs…So i wish you luck my friend, and thanks so much for checking out the log and asking questions!

Keep me updated!

Free2Be: That’s great bro, watch your back out there! And enjoy your time off! You deserve it more than anyone! Thanks for all of your service bro, You are an inspiration…Hug your kids and kiss some natives and check your six…

Stay safe brother!

CrankMan: thanks so much for reading the whole log and takign the time to comment with your encouraging words, it really does mean a lot!

When i see that people took the time to read this whole thing, it means so so much to me, really I can’t say enough!

Thanks so much bro, and I will definitely look you up next time in in your part of the world!

BParis: Man, Like I said on your log, there are a lot of people who could learn from you in this place. Just the work ethic you show day in and day out is an inspiration…You are doing so great bro! Good things are coming your way!

“The wise man in the storm prays to God, not for safety from danger, but for deliverance from fear.”

-Ralph Waldo Emerson

06.21.09

Energy Systems work:

Ran 1/2 mile

6 200 Meter hill sprints

Ran 1/2 Mile

*It’s all I did, i spent the day with my dad…

-I leave for Belgium tomorrow for a few days, and with my girl’s birthday yesterday and father’s day today, i haven’t been able to get to train like I’d like to. So tomorrow if I am able, I may do a marathon session and get both my 5/3/1 Bench and Squat days done tomorrow with full accessories…but again I am saying that tonight…tomorrow could be a different story…

Happy Father’s day to all of you dad’s out there, you all do a great thing…I hope some day to be half the man my dad is…try and make your kids feel the same way

442

“Soon there will be war. Millions will burn. Millions will perish in sickness and misery. Why does one death matter against so many? Because there is good and there is evil, and evil must be punished. Even in the face of Armageddon I shall not compromise in this.”

-Rorschauch

06.22.09

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

(ATG) Squats: Based off of 560lbs
Bench: Based off of 455

Squats and Bench were Supersetted----BAD IDEA

(ATG) Squats:
65% = 330/5
75% = 385/5
85% = 435/10 Had more in me…

Bench:
65% = 265/5
75% = 315/5
85% = 350/9 Not too bad

Accessory Work:

Giant Set:

Front Squats: 295/8, 295/8, 295/8
DB INC Bench: 130’s/14, 120’s/12, 120’s/10
Plate SIde bends: 7 sets of 8 reps each side

-----Puked my living brains out…

Notes:

-For the 5/3/1: I would do my 1st set of squats, straight to my 1st set of bench, rest one minute then do the 2nd sets, rest a minute then did my 3rd sets just to see how my body would hold up…I did pretty well, but this idea would come back to haunt me!

-The accessory work was going so well…I was supposed to get a 4th set done…alas it was not to be…

My last set of the squat/bench superset made the nausea start, each accessory set after that just made it build…and build …and build, until the inevitable…

-It was pretty funny though…some guy at the gym saw me with 435 on the bar and asked if I wanted a spot, I said no, and got 10. then he watched me go straight over to the 350 bench and get 9…the kid was blown away and went around telling like 6 people about my set…I was a minor celebrity among a bunch of weak college kids for the day…why oh why are there no strong people at my gym!?!

-Leaving for Belgium, I’ll post more when I get home. Take it easy and be safe…

I still taste bile…

-b

443

Rinse and repeat.

belgians make good coffee

tear it up

kmc

444

Alpha you are my inspiration on this site. The way you train and what your training priorities are are the exact same as mine. I love reading your log and hope some day I can be a physical specimen like you.

Here’s my question: for your energy systems work, do you recommend what you did in the beginning of this log, which were those complexes, or would you recommend something different, now that you have had the experience of trying other energy systems work. I ask this because I would hate to one day be very strong but unable to sustain any type of athletic endeavor for more than five minutes. I’m a baseball player and the type of energy work you do seems to fit very well into baseball energy demands - no steady state, nothing too long or drawn out, short bursts of intensity that come sometimes last longer than us baseball players are conditioned to handle (say legging out a triple or having the batter foul off every pitch you try to steal on).

445

Alpha - I have read up on Wendler’s 5/3/1 and I think it looks like a good progression cycle. I am thinking of using it for push press and deadlift.
But, as you know if you have looked at my log, I am a bit of a volume whore. And from reading your posts, it looks like the progressions are a little low for people who love to push themselves. Regardless, do you think it is worth a shot for me?

Also, the de-load weeks; I am not a huge fan of de-loading if you don’t feel you need to. I know you struggle a bit with the de-load concept too (in that you prefer high intensity all the time). So what is your general approach to the de-load?
Switch to a 5x5 for that week (aim for new max 5 rep?).
Keep it loose and train instinctively for that week?
Add in some volume, bodybuilder style?
Or stagger the deload - deload different exercise each week - so overall intensity stays the same?

I know this is against Wendler’s philosophy, but I am thinking of how to make it work for me. I would be interested in hearing from someone who is currently in the trenches on how the standard template feels and what modifications are ok, and what are not.

Cheers buddy!

446

kmc: They make great beer too!! and waffles covered in chocolate! WTF!?!

Thor: Thanks so much for saying such nice things bro!

Really, i still do all different kind of energy systems stuff…But the ones that seem to work the best for me are (In order of effectiveness):

Complexes, Hill Sprints, Jump rope, Interval Runs, long slow distance

I would say to do all different kinds of it since it sucks so much to do!

Thanks for checking in man,Keep up your hard work!

Badmf: I think 5/3/1 is a great program for almost anybody who wants to get big and strong! I am not sure how it is going to work out for me yet, but I am definiteyl willing to give it enough time to figure out…

As far a deloads go…I wish i could tell you,. i have never done one in my life…it seems like I am either hitting it as hard as possible or not able to get in at all…One thing I can say though is that i did not deload after my first wave of the 5/3/1 and got bad results on my deads the second month…maybe it was a bad day for me or maybe it was correlated…not sure, but time will tell…and if a lack of deloading hurts me more in the future i will be a deloading SOB!!!

I wish i could give you more advise but since I am only on my second month of it, i really cannot say…My gut says do what Wender says to do…but i know that i won’t and so i don’t want to sound like a hypocryte…Keep checking my log as i go and see how it is working out for me (especially after i do a maxing out cycle next month) and of course keep using yourown body as a lab…we will figure this junk out together brother…

Best of luck man!

Just got home from Belgium, It was a good trip, but i didn’t get any training in…I am going to do some hill sprints tonight or i won be able to sleep, but I will have a few days to get some decent workouts in…Hopefuly it will set me up for getting ready to do some max effort work and get some more vids up for everyone…

I hope all is well with everyone…I’ll probably be posting something else later whether it be my sprints or food, but thanks to all who checked in while I was out, and I hope i answered your questions…I’m tired and my brain is not working too well…reading is a challenge…

-Hooked on phonics worked for me,

b

447

That was a damn quick visit!
Good to hear you are back safe and well (having enjoyed the waffles and beir and chocolate…).

Thanks for the reply mate - I will be watching closely to see how you go with it. In the meantime I will continue pushing until I hit a limit or get bored; this is how I normally roll.

I do like to experiment; like today’s squats - 7x7. Why? Well, halfway between GVT (10x10) and ye olde 5x5. Can handle heavy weight, but still some good volume. See how that goes.

I am almost scared to see how your max out cycle ends up…

448

Hey Alpha…( must feel pretty good when people call by alpha eh ) Ive been reading through most of your log and it has immense amounts of helpful pieces of advice and motivating quotes! Your lifts are solid and your physique ideal. I have a training log here, “Krish highschool journey…” and I was hoping youd take a look if you werent too busy with this gigantic thread. Either way I ll try getting through all 18 pages of your log! and Keep going your hardest. Deuces.

449

Badmf: Yeah man, they are ALL too short of trips, but i am there for work, not fun…it is what it is…7x7 sounds intresting actually…I may have to try that sometime

Krish: Yeah thanks bro, I am trying! i will definitely take a look at your log and geta feel for what you are doing…If I can help at all I will do my best…in the mean time if you have any questions just throw them out on here…maybe someone else has the same one…

Thanks so much for reading this “novel” of a log…

“Always do what you are afraid to do.”

-Ralph Waldo Emerson

06.25.09

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

Warm-up: Dynamic

Military Press: Based off of 255lbs

Barbell Military Press:
70% = 165/5
80% = 175/5
90% = 210/6 …i can live with 6…

Accessory Work:

BW Pull-ups: 9Because i forgot my chain at my house and I am at my field office today) 10,10,10,10,10,10,10,10,10,10 (100 Reps)

Standing (Semi Supinated) Dumbbell Military Press: 85/10, 85/8, 80/10, 5/8

Hammer Strength Ab machine: Stack, 8 sets of 10 reps

Leg Press Calves: 4 sets of 10 reps

DB Lat Raise: 45/10, 45/9

Rehab work:

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

Energy Systems work:

20 Minutes of Interval runs…

Notes:

-Really i am just shooting for doubling what i am “supposed” to get for the 5/3/1 so getting 6 today works for me…I would have liked me but it is acceptable to me…

-It was a pretty good workout…i never have good workouts here at my field ofice, becasue I hate the gym, and you always have to be looking over your shoulder…So with that in mind it was not bad…

-I added some extra stuff becasue i do not have a lot to do around here today but need to kill the time that’s killing us all, so Calves and lat raises got added…

i hope everyone is doing well–

b

450

Hi bro!

After two Giant-set trainings, I can say with certainty, you are one bad-ass animal doing the same stuff with such huge load. This type of training was exactly what I needed and the evidence is clear, I’m sore all over.

Interesting to see how 5/3/1-training improves your lifts. So, I’m keeping my eyes on your log in the future also.

S&H, bro

451

Guhkes: I am glad to hear it is working for you man, I really love that kind of training as well, and will go back to it eventually…

But thanks for checking in bro and taking the time to comment!

06.25.09

Fuel:

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

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

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

  4. Turkey and swiss on wheat, 1 fish oil, 1 Flameout

  5. EDIT: I forgot Stirfry: Chicken, peppers, broccoli, onion, 1 fish oil, 1 Flameout

  6. 1 Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Fish oil. 2.Biotest BCAA’s, Superfood

Dropped the ball eating today but it was mainly because my fridge went bad without me knowing so I had to buy and new one tonight…LAME

anyway, hoping to get some good sleep and kill my 5/3/1 deads tomorrow…

Who knew Michael Jackson wasn’t an immortal?

-b

452

Yo Alpha,

7x7 was tough but doable. I was scrunched from some other leg work 2 days before, but it was a good change. Definitely worth looking at in your deload week (because I get the feeling you will either want to get some volume in or smash some PRs…).

And did you notice that Farrah Fawcett also died? Did anyone ever see MJ and Farrah in the same room? Intrigue…

453

Hey Alpha, just wanted to let you know that I am blown away by your warrior mentality. You are an inspiration, and have definitely helped me put some things into perspective in my own life.

I plan on starting a log here soon, so hopefully one day I can be a big, strong man like yourself.

Keep on rockin man.

454

Yea man like I said, I may give it a try pretty soon…Have a blast in Hawaii bro!

Burst: Thanks so much for your words bro, they mean a lot…But I am not sure that I would call myself big or strong just yet!!

No quote today: I lost a friend last night…RIP Brandy—She was the motivation for this one…

06.26.09

Training: 5/3/1 – Week 2 – Day 2 – wave 2

Warm-up: Dynamic

Deads: Based off of 575lbs

Deads: (Hybrid Stance)

70% = 405/3
80% = 460/3
90% = 520/7 …This is better than the 4 I got last time…

585/ a very close to 1…see the notes below…

Accessory Work:

BB Stiff Leg Deads:335/10, 355/10, 335/10, 315/10
BB Shrugs: 425/10, 445/10, 425/10, 405/10
Obliques: Plate side bends: 6 sets of 10 each side…
DB Rear delt: 45/10, 50/10, 45/10
DB Wide stance Romanian Deads: 115/10, 115/10

Energy Systems work: COMPLEXES

4 sets of 95lbs - 8 reps each exercises

rows
Over head squats
Back squats
good mornings
behind neck press
Deads
Run 400 meters as fast as possible

rest 1 minute repeat 3 more times

Notes:

-After my 520/7 sets of deads I threw 6 plates on each side (585) and pulled…it came about 3/4 of the way up, but I couldn’t have locked it without hitching so I let it go…Close–if I hadn’t just done the 520/7 I probably would have pulled it semi-easily…

-My hands are destroyed, but my back feels like I didn’t do anything…weird…well at least I know I will be breaking some more of my PR’s next month…

-I had a lot to get out of me during this one…I was able to let some of it out while there, and it brought some more of it to the surface…

-Go hug your loved ones, life can chage pretty quick…

b

455

06.26.09

Fuel:

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

  2. 1 Scoop of Optimum Nutrition 100% Whey, 1 Scoop surge, 15 Biotest BCAA’s

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

  4. Turkey and swiss on wheat, 1 fish oil, 1 Flameout, cantaloupe

  5. Chicken, peppers, broccoli, onion, 1 fish oil, 1 Flameout, 1 BCAA, cherries

  6. 1 Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Fish oil. 2.Biotest BCAA’s, Superfood

456

For your loss of “Brandy” my heart goes out to you.

457

Sorry you lost someone…this death thing sucks!

A bit like what you said in your rant, we should do as much as we can while we can, embrace it and be greatful for it, because you never know what’s round the corner! Applicable to life in general as well as training.

Keep tearing it up!

458

Dent: Thanks a lot bro, it means a lot…it’s still pretty raw

Lift & Eat: You are 100% correct brother! It will just hurt for a little while…

06.27.09

Fuel:

  1. Woke up at 2 AM and couldn’t fall back to sleep so I got up…and ate Turkey meatballs, and 2 fish oil caps

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

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

  4. 1 Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2.Biotest BCAA’s, 2 fish oil, L-lucine, Superfood

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

  6. Chicken, peppers, broccoli, onion, 1 fish oil, 1 Flameout, 1 BCAA, cherries

  7. Sushi: Had to go out with some family for all of this shite going on…

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

459

Alpha, I’m sorry about your loss. You and your family will be in my thoughts and prayers.

Keep ripping 5/3/1 up. It’s been great to watch you improve.

460

Mate, sorry to hear of your loss.
Remember that pain is temporary; memories are forever.

Live Strong.