Alpha,
Just earlier today I woke up with less than hours of sleep with the runs, I thought I would hurl. I had all these excuses in my head about how my workout would suck… or that I should sleep in. I suddenly thought of you running around in the Middleeast with hardly any sleep somehow managing a way to workout. I had a large breakfast and hit the iron so focused I beat my logbook in squat AND deads.
Thanks for the inspiration, and nice rant.
AB
Dent: Thanks so much man, knowing that something I have written has challenged you it a huge compliment to me…I really do appreciate it!
Darryl: You and I both Brother…too much thinking and planning, not enough living!
Smalltobig: Thanks a lot man! Sounds like you are doing awesome! And you have got the help of 2 strong guys there…Use them as much as you can!
Badmf: As always, thanks for stopping in and commenting! Nice quote too! Oh and yeah i am in the same boat, I read everything on the site as well…I can’t help it! But like you said it is mostly for motivation now…I already know what to do, I just need to stop being such a pansy and do more of it!
Bparis: Man because I have a scientific mind and am always trying to figure out better ways of doing things…when really just doing the hard things consistently will get me where I want to be…I am constantly telling myself that there are no short cuts, but it doesn’t stop me from constantly looking for them! I think about taking the easy road daily – it is just my stupid hard-headedness that continually stops me!
As always thanks for checking in!
Lift of die: Thanks man, and yeah, i think we all do…stupid addictive TV
Iron Abrams: Yeah, Wendler has a way with words that few others possess! I love listening to that guy go off about stuff. And I struggle with that mindset too. like I said I wrote it for myself, I just hope it can help others too.
Thanks for stopping in and commenting bro
Flow: Anything that you ever want to add is greatly welcomed! That is one of my favorite quotes of all time!
And the way you articulated how you balance all of this is pretty much what I wanted to say, you just hit it in about 1000000000 less words! Touche my friend…
You are a big up and comer man, I am expecting to see sick things from you in the coming years…
Chitown: I just spent 5 hours in that God forsaken abyss known as O’hare…I should have come and thanked you for that story in person…hearing stuff like that about people over coming their obstacles totally pumps me up! You inspire me bro, thanks so much for checking in and telling me that bro…Great job on beating the logbook man, that’s how we all get better!
Good rant.
A good timely reminder. We learn best when we make mistakes but most folks want a garuantee of success.
Too true about sitting and watching the parade go by. I know I have a tendency to be distracted by shiny dangling things or a ball of string so this rant was a good nudge to work.
I really do enjoy this log Alpha. Thanks for keeping it up.
Celeste
Bro, you rock!
Everything worth saying has already been said above (plus the quotes and stuff). All I really want to do, is to thank you for sharing your thoughts and keeping these rants coming and helping me to keep my mind set on the goals. I JUST updated my log and I already feel ashamed about it because I postponed my training for a sorry ass of an excuse. Focus man, focus.
[quote]OctoberGirl wrote:
I know I have a tendency to be distracted by shiny dangling balls.
I really do enjoy your log Alpha. Thanks for keeping it up.
Celeste
[/quote]
WHAT?!? j/k!
Thanks so much and you are right on with your comments. As always, thanks for stopping in OG
Guhkes: Thanks so much for the kind words man, and thanks for always stopping in and commenting bro. It means a lot
Dear 5/3/1,
We have had some good times together, but I am afraid that right now we are growing apart…
It’s not you, it’s me! I just really into my PR’s career right now!
So for the next 3 weeks I am running away with those damn giant sets (You know I can’t resist them) and will be making videos of me treating my old PR’s like they are my bitch…
I promised them that I would visit them every 3 months this year and show them a good time,
Please do not be Jealous, I am most likely coming right back to you after I have my fun…
Forever yours,
Alpha
Hopefully there will be some new vids up next week as I try to break some of my old numbers…I am leaving for Germany in a hour and will be back in a few days…
Just got done a run and a few hill sprints…But nothing too spectacular…
Take it easy and thanks again to everyone checking out the latest rant!
Sorry OG, You just made that one too easy,
b
Just got back from Germany…I got in a little bit of a “workout” Was pretty lame, but I did
6 Rounds of
10 Pull-ups
10 Roman Chair
10 Rows
10 DB Bi Curls
10 weighted abs
10 DB Rear delt
10 DB Lat raise
Then i did 30 minutes interval work on the treadmill…
Really isn’t even worth posting, but at least it was something…Made the best of a bad situation.
Hope everyone’s doing good…
It is nice to be home, and Happy 4th of July to everyone!
-b
How was Germany brother, strictly business or did you have a chance to check it out?
[quote]Alpha wrote:
You are a big up and comer man, I am expecting to see sick things from you in the coming years…
[/quote]
Wasn’t sure how to respond to that. . . All I can say is thanks, Alpha. I won’t let your words go to waste.
Chi-Town: Germany is always cool, pretty crazy actually…But 99.999% of my travel is business, but you always see extra stuff while out…Thanks for checking in brother
Flow: Meant it bro…I know you won’t let us down. as always thanks for stopping in and commenting.
“Well done is better than well said.”
-Benjamin Franklin
07.06.09
Training A: (70th workout since joining Gold’s)
8x3 Giant sets with as little rest between exercises as possible:
1a. ATG Back Squats: 405/3, 455/3, 495/3, 565/FAIL, 515/3, 535/1
1b. Semi Supinated Weighted Pull-ups: 100/3, 125/3, 145/3, 160/3 (VID Below), 160/3, 145/3
1c. Standing BB Overhead Press: 205/3, 225/3, 245/2, 235/3, 235/3, 235/3
1d. Hanging Leg Raises: 6 sets of 8
Accessory Work:
3x8 Giant Sets with as little rest between exercises as possible:
2a. DB Rear Delt: 50/8, 50/8
2b. DB Lateral Raise: 50/8, 50/8
2c. DB External Rotations: 30/8, 30/8
Energy Systems work: Hill Sprints
Ran 1/2 mile
5 200 meter Hill Sprints
Ran 1/2 Mile
Notes:
1a. First time going back to heavy squats felt pretty good…I think I made too big of a jump trying the 565. I probably could have got it, if I have gone in smaller increments, and it didn’t help that I feel out of my groove in the hole…I probably could have muscled it up, but it being my first week back and having DL’s tomorrow, It wasn’t worth it.
Just getting 515 and 535 for reps after the fail is impressive enough as is…
1b. Pull-ups have never felt so light. 3 45’s and a 25 around my waist and doing pulls was felt great. Here is the link to the vid, but in trying to prove that it was the weight I said it was, I effed up the camera angle…I can get a better one next week. But these were full ROM…
1c. Not bad for my first week back…245 felt heavy but doable. I am really hoping to get closer to 265 by the end of this maxing out phase…
Overall:
It felt awesome to me moving heavy things again, especially back in giantset format! This is how I was made to lift…I can only keep it up for a few weeks before my joints turn me into 220lbs of crying little girl, but until that happens I am going to do my best to kill some of these PR’s and get some decent vids up.
as always, thanks for reading and commenting!
I think my pride is still stuck under that 565…
-b
Hey Bro…Glad to see you home safe. I was wondering about “HOT-ROX” It says to take two of them on an empty stomach but I see your taking them with other sups. Whats up with that? You also take them one at a time. Any advice would be greatly appreciated.
Dude you’re an absolute beast. I finally got to sit down and read your entire log on my mini 5 day vacation and not only are your lifts insane but you’re a damn good person. Your rants are epic and you’ve got a nice little following on here—The Church of Alpha haha. I watched a bunch of your youtube lifts and shit you make them look easy, a 315x2 clean that looked like you could’ve thrown it threw the roof, great job man.
Dent: Yeah, i really don’t know what to say, I have asked myself the same question…Since I eat like 6-8 meals a day I am not sure when I EVER have an empty stomach…So I just take it with my morning shake because that is about as empty as my stomach ever is…
Oh and I only take one of them because I am pretty sensitive to stimulants and if I take 2 I get shaky and feel like I am going to puke…If I could I would though! Thanks for asking man!
Rx85: Man that was some of the nicest stuff someone has ever said on here! Thanks so much man! And also a HUGE thanks for reading this whole thing! It has taken a lot of time to keep it updated, so when people take the time to see it in full, it is just unbelievable to me…So again, thanks so much for the nice comments and taking the time bro!
07.06.09
Fuel:
Turkey meatballs, 1 fish oil, 1 Flameout, 1 Multi, 1 HOT-ROX, orange
1 Scoop of Optimum Nutrition 100% Whey, 1 Scoop Surge, 15 Biotest BCAA’s
1 Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Biotest BCAA’s, cucumbers, carrots
Turkey and pepper jack on wheat, 1 fish oil, 1 Flameout, nectarine, 1 BCAA, milk
Stir fry: Chicken, peppers, broccoli, onion, Bulgar, 1 fish oil, 1 Flameout, mango
1 Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 1 Fish oil. 1 Flameout, 1 Biotest BCAA, Superfood
Did some Foam rolling, LAX rolling, and icing of my right elbow (Some tendinitis)
now I need to head to bed because I need to wake up at 0230 for work…Kill me now!
If all goes well, Deads tomorrow–so hopefully I will still be able to walk upright without a broken back after training…
I let my girl cut my hair (That hasn’t been cut for more than 9 months now)…She has never cut a piece of hair in her life…I think she did a good job, but we will see if I get laughed at tomorrow…
Have a good night
“We should be taught not to wait for inspiration to start a thing. Action always generates inspiration. Inspiration seldom generates action.”
-Frank Tibolt
07.07.09
Training B:
8x3 Giant sets with as little rest between exercises as possible:
1a. Hybrid Stance Dead Lifts: 455/3, 495/3, 585/1, 605/1 PR!!, 495/6
1b. Standing BB Bent Rows: 245/3, 265/3, 285/3, 285/3, 285/3
1c. Flat BB Bench Press: 335/3, 365/3, 385/3, 405/2, 425/1, 455/1 PR!!!
1d. Plate side Bends: 5 sets of 8 each side
Accessory Work:
NONE, Cut my losses after the PR’s and took the rest of the day off
Energy Systems work: Recovery walk Approx 3 miles
Notes:
-AMAZING DAY! 2 new PR’s!! Totally wasn’t expecting it, but I felt it, so I went for them and here we are! I made the day short because I was happy with what i hit, and I will have a marathon day tomorrow!
-Deads 585…I had failed on this 2 other times in the past and today it just flew up…Check out the vid…too bad the D-bags walked in front of the camera to do their preacher curls…
-Deads 605 x 1 NEWER PR!! I shook like I was having a seizure and may have hitched just a touch…Anyone else think so? But i was just so stoked to have locked it out!
-Bench 455 x 1. Another NEW PR!!! I didn’t know if I would get this or not, but i went for it, and it just went up! This was a good thing!!
-I realize it was a short day, but once I got those PR’s I figured I had stressed myself pretty good, so I slammed my shake and got out of there…I am pretty happy with these numbers…But I will be trying to break them again next week…Back feels good right now, we will see how it feels by tonight…
Am planning on foam rolling, LAX ball, and contrast showers…
Thanks for checking in, and thanks for watching the vids…it really does mean a lot!
Heavy things didn’t feel so heavy today,
-b
Big congrats on the PRs! The 585 was super smooth, I am curious how long you waited to try 605.
I have to wonder if the guy in the background of the bench vid is watching his buddy or watching you…he’s just got this “holy shit” look on his face.
Mrodock: Thanks man! I didn’t think the 605 looked that bad at all either! I rested as long as it took me to finish the giant set (rows, bench, obliques) then changed the weight and went…so probably 5-7 minutes between Deads, but other stuff between…
Darryl: Ha! yeah, I didn’t even notice that man! Pretty funny stuff…Thanks for watching the vids and commenting brother!
07.07.09
Fuel:
1 Scoop ON 100% whey, 1 scoop Metabolic Drive, 1 fish oil, 1 Flameout, 1 Multi, 1 HOT-ROX
1 Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Biotest BCAA’s, 2 fish oil
1 Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Biotest BCAA’s, 2 fish oil, L-Leucine
1 Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 2 Biotest BCAA’s, 2 fish oil
1 Scoop of Optimum Nutrition 100% Whey, 1 Scoop Surge, 15 Biotest BCAA’s, Cherries
Steak, peppers, onions, salsa, light sour cream, tortilla, 2 hard boiled eggs, 3 BCAA’s
Turkey meatballs, 1 fish oil, 1 Flameout, milk, nectarine 2 Biotest BCAA’s.
1 Scoop of Optimum Nutrition 100% Whey, 1 Scoop Metabolic Drive, 1 Fish oil. 1 Flameout, 1 Biotest BCAA
Foam rolling
LAX ball
Front squats tomorrow…we will see how they go!
Thanks for reading!
What to say,
busy as hell productive as usual-
and I like your prose.Nice job there too.
bar speed on 585 was awesome, nice work.
I see your back to giant sets- got to keep it interesting- Im 1 month away from finishing what Im playing
then back to more TBT…
great work.
kmc
Aloha Alpha!
531 has been good to yo bro! Way tp deload and then hit prs!
Dude, loving Hawaii - great hym here; trap bars and heaps of cool stuff. So I am just having some fun.
Anyway man, keep on with this giant set stuff - I am back to it as well. Giant sets and EDT PR zones - efficient and effective.
Seriously - awesome man!
Your log is one of the most inspirational and dedicated logs I’ve read. I admire the strong work ethic and consistency. Thanks for sharing your time.
Dude, you just keep on killin’ it. Congrats on the PR’s. Next up is a 5 plate bench…