Alpha's Work

Training Training Logs
541

DavyD: Thanks bro, I really am trying!

New2: Man, you are ALWAYS welcome around here! we can all learn from each other and I am sure you have plenty to offer! It’s great that you found this place! I haven’t found a better place on the web yet! You couldn’t be surrounded by any better individuals! Thanks for the complements and stopping in bro!

Dent: Thanks as always brother! And man, two a days! you are a beast! Keep checking for more vids! They will be on the way if all goes as planned! Hopefully my back doesn’t snap in half tomorrow during deads!

TheDude: Bro, you give me way too much credit! I don’t think I had another Half rep in me!!! Maybe soon though! Thanks so much for checking in and commenting bro, it is always great to hear from you!

Lift and eat:

You know man, for as long as I can remember the text on the front screen of my cell has said, “DIE EMPTY.” I know it is so much harder to actually live out those words, and it takes constant reminders daily if not hourly, but if it is possible, I am going to try and accomplish it!

I have the attitude that I have because I truly am blessed 100% more than I am not, and I do my best to focus on the positive things…I’d be a pretty bad person if all I did was take the good without the bad…A lot of the time, the bad stuff is where I learn all of my lessons and where my character is built…

If life hadn’t been hard for me, I’d probably be just another faceless d-bag who wears his straight billed hat crooked and bitches about how I don’t have to work my legs becasue they are big enough already…Screw that!

For me it basically boils down to control, and the fact that it is a fallacy to believe that we actually possess any…the only thing we control is our attitude. And NO ONE can make you feel bad unless you let them. That’s why when some people get caner they die, and others fight and live. You can’t STOP the cancer from coming, but you sure as hell can make it sorry for choosing you! I am in love with life and will get as much out of it while I am here, no matter how long that is…

Brain tumors cannot stop a will like mine, and cancer is too much of a puss to take me out. I try my best to build up the people around me, and try to experience as much of this world as I can. God and I are boys, so i am not afraid of death; it’s just that I just have a lot of plans before he comes knocking…and if he tries to come earlier than I want, than hopefully I am not home because I am out doing something great instead of sitting on my couch feeling sorry for myself…that would be embarrassing…

For me this is the only way i can live, otherwise i am just surviving…and that is something I chose against a long time ago. It is actually sad for me to see people living their lives in any other way…we truly were meant to live for so much more than most of us do…I just hope more people get out there and do it.

Sorry man, I kind of ran with that one. But really I always truly appreciate you stopping in and commenting. It means so much and I thank you.

Die Empty kids,

-b

542

As usual, well said and well done bro.

Keep kicking ass.

543

[quote]Alpha wrote:

…I could have eaten the ass end of a dead rino I was so angry with myself! I STILL cannot believe I didn’t get that…

Did you just slide in a Point Break reference?

544

^
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rant … AWESOME!!! More words of truth for the bulletin board

545

PJ84: Thanks so much bro, and thanks for stopping in!

Flash: Nice catch brother! Didn’t think anyone would have gotten that one!

The Dude: Thanks a lot man. I didn’t even really mean to rant about that at all, it just kind of came out in my answer. But thanks so much bro

“There are two kinds of people who never amount to much: those who cannot do what they are told, and those who can do nothing else.”

-Cyrus Curtis

07.16.09
Training…

Today was a classic sample of why no one should do what I do…

So last night apparently I caught some food poisoning because I ended up puking a lot of the night and didn’t get any sleep…But I am leaving for Europe again today so I needed to hit the gym…

Unfortunately it is my deads/bench day…so I went…

Deads: worked up to 585x1 got it, but it was a little bit tougher than last week, so i threw on 615 and pulled…but it stayed where it was…I tried again the next set, it broke the floor, and hovered a few inches then went right back down…

Rows: all was pretty normal here…nothing spectacular

Bench: was building up to try and set another PR, but 405 felt like a truck…after the second miss at 615 and this feeling so heavy, I picked up my junk and walked out…

So let this be a lesson, if you spend all night puking, it will be hard to set PR’s. It simply is what it is, and I will have one more chance at breaking these next week…Hopefully it will happen, but if not, I already broke my old ones…

Live and learn, but I was pretty frustrated…

I’m off to europe for a few days, I’ll try to get some training in while there.

Everyone be safe…

-b

546

I checked in on this log a few times when it first started, but I just recently caught back up with your progress. “Alpha’s Work” is pretty damn amazing. Fantastic #s and conditioning, and I think the most impressive thing about it is you’re doing it all while eating V-diet lite and spending half your time overseas. I’ve been around some exceptional athletes in my time, and it takes a lot to flat-out impress the hell out of me, but Alpha bro, you’ve done the job. (And on top of all this, you’re well-spoken and very motivational. … … and now I kind of feel the need to throw a “no homo” out there. Just sayin’)

Where are you in MD? Did you grow up/go to school there? I grew up in VA and used to live in MD years back.

Keep on killin’ it, I’ll be following along from now on.

547

[quote]Alpha wrote:
DavyD: Thanks bro, I really am trying!

New2: Man, you are ALWAYS welcome around here! we can all learn from each other and I am sure you have plenty to offer! It’s great that you found this place! I haven’t found a better place on the web yet! You couldn’t be surrounded by any better individuals! Thanks for the complements and stopping in bro!

Dent: Thanks as always brother! And man, two a days! you are a beast! Keep checking for more vids! They will be on the way if all goes as planned! Hopefully my back doesn’t snap in half tomorrow during deads!

TheDude: Bro, you give me way too much credit! I don’t think I had another Half rep in me!!! Maybe soon though! Thanks so much for checking in and commenting bro, it is always great to hear from you!

Lift and eat:

You know man, for as long as I can remember the text on the front screen of my cell has said, “DIE EMPTY.” I know it is so much harder to actually live out those words, and it takes constant reminders daily if not hourly, but if it is possible, I am going to try and accomplish it!

I have the attitude that I have because I truly am blessed 100% more than I am not, and I do my best to focus on the positive things…I’d be a pretty bad person if all I did was take the good without the bad…A lot of the time, the bad stuff is where I learn all of my lessons and where my character is built…

If life hadn’t been hard for me, I’d probably be just another faceless d-bag who wears his straight billed hat crooked and bitches about how I don’t have to work my legs becasue they are big enough already…Screw that!

For me it basically boils down to control, and the fact that it is a fallacy to believe that we actually possess any…the only thing we control is our attitude. And NO ONE can make you feel bad unless you let them. That’s why when some people get caner they die, and others fight and live. You can’t STOP the cancer from coming, but you sure as hell can make it sorry for choosing you! I am in love with life and will get as much out of it while I am here, no matter how long that is…

Brain tumors cannot stop a will like mine, and cancer is too much of a puss to take me out. I try my best to build up the people around me, and try to experience as much of this world as I can. God and I are boys, so i am not afraid of death; it’s just that I just have a lot of plans before he comes knocking…and if he tries to come earlier than I want, than hopefully I am not home because I am out doing something great instead of sitting on my couch feeling sorry for myself…that would be embarrassing…

For me this is the only way i can live, otherwise i am just surviving…and that is something I chose against a long time ago. It is actually sad for me to see people living their lives in any other way…we truly were meant to live for so much more than most of us do…I just hope more people get out there and do it.

Sorry man, I kind of ran with that one. But really I always truly appreciate you stopping in and commenting. It means so much and I thank you.

Die Empty kids,

-b[/quote]

That is it. I am going to adopt this motto. Simple, yet complex. Short, but invokes many words. This would be a good tat.

548

[quote]bunny7568 wrote:
Alpha wrote:

…

Die Empty kids,

-b

That is it. I am going to adopt this motto. Simple, yet complex. Short, but invokes many words. This would be a good tat.

[/quote]

You might want to talk to some close friends or family members before getting a short novel tattooed :wink:

Now ‘Die Empty’ in a fancy script … I could see that

549

[quote]Alpha wrote:
Today was a classic sample of why no one should do what I do…

So last night apparently I caught some food poisoning because I ended up puking a lot of the night and didn’t get any sleep…But I am leaving for Europe again today so I needed to hit the gym…

Unfortunately it is my deads/bench day…so I went…

So let this be a lesson, if you spend all night puking, it will be hard to set PR’s. It simply is what it is, and I will have one more chance at breaking these next week…Hopefully it will happen, but if not, I already broke my old ones…

Live and learn, but I was pretty frustrated…

I’m off to europe for a few days, I’ll try to get some training in while there.

Everyone be safe…

-b
[/quote]

See, this is why you’re awesome. I just had a moment of uncertainty. My 4 year old jumped on my back last night, causing some soreness on my spine. I was considering not doing deadlifts tomorrow. You have a brain tumor, food poisoning, and probably general fatigue … but that doesn’t stop you. Dude, I seriously think to myself on training days about all the crap you go through and overcome as motivation.

no homo

550

[quote]Alpha wrote:

Flash: Nice catch brother! Didn’t think anyone would have gotten that one!

I take the skin off chicken sir.

551

DoubleH: Thanks so much fro checking back in man, and for the complements, they mean a lot! I am in Carroll county MD out here with all of these cows and rednecks, but I am in VA all of the time…maybe we can catch up sometime. Anyway thanks so much for stopping in brother and don’t be a stranger!

Bunny: You seriously always say the nicest things! I really, really do appreciate all of them! Adopt away brother!

TheDUde: Thanks for your words bro, and man if I am any kind of motivation at all it is because I am so blessed. well that or because I am not the sharpest tool in the shed when it comes to listening to my body! I’m proud of ya for persevering man! Keep it up!

Flash: Simply awesome!!!

So i am off to Europe for a few days, I’ll catch ya all when I get back

I like crocodile dundee…Just sayin

-b

552

Bro…I put up my deadlift PR times 2 tonight . I figure by next week I will be good for another 20 pounds. Thanks so much for the motivation my friend !!

(EDIT) I’ve had a couple of PM’s about how much my deadlift PR is. First let me say it doesn’t even compare to Alpha’s lifts. I lifted 405 X 2 and at 49 years old, 6’5" tall and legs that are so long I can’t drive most cars comfortably…It’s all good for me. One thing I know for sure…My motivation is at it’s all time high and I owe a debt of gratitude to Alpha for it…thanks bro.

PS I’m working on 495 #'s within the next 60 days!!

553

Mate!

Sitting here a Pearl after a long-ass day at work, thought I would check out what you were up to. And guess what - you were lifting ridiculous weights.

I went to the gym today, so I earned some Ben and Jerry’s Half Baked. Damn if it ain’t some of the best stuff I ever tasted. I now have energy to get up in the middle of the night for some squats. Not quite 565; might try to get over 400 for a few…

Have a great time in Europe bro - stop in to Oahu on the way back and I will buy you a beer.
And some ice cream.

554

Wow! I had to read the last few pages to catch up. I love your log, Alpha - you’re really an inspiration. Not just for lifting but for your great attitude towards life. You and yours will remain in my prayers.

555

[quote]badmf wrote:
Mate!

Sitting here a Pearl after a long-ass day at work, thought I would check out what you were up to. And guess what - you were lifting ridiculous weights.

I went to the gym today, so I earned some Ben and Jerry’s Half Baked. Damn if it ain’t some of the best stuff I ever tasted. I now have energy to get up in the middle of the night for some squats. Not quite 565; might try to get over 400 for a few…

Have a great time in Europe bro - stop in to Oahu on the way back and I will buy you a beer.
And some ice cream. [/quote]

Half baked is the shit, I don’t know how all that serious brownie and cookie dough goodness only has 3g of fat per serving.

Alpha, congrats on the PRs! My lifts have been improving although I still feel my legs are weak. I’m hungry, starving, to get under 315 lbs. for ATG squats.

556

Dent: Awesome job brother! But it had nothing to do with me man, that was YOU who put the work in! Definitely try for that 495! 5 plates a side is a huge accomplishment that most people will never even come close to! Great job again man!

Badmf: Man I would give my right nut to be stopping by Oahu for some surfing, beer and ice cream! That sounds beyond amazing, too bad stupid terrorists have to be doing their stupid terror thing, making me work too hard! Thanks so much for checking in while down there bro, keep enjoying yourself, you definitely have earned it!

nvh95: Thanks so much for checking in and for the kind words! I will keep this thing going as long as there is demand for it… we will just see how long that is!

chi-town: Thanks so much for checking in man! There is no doubt in my mind that you will get there bro, and you new avatar pic look great! Keep working hard brother and thanks so much fro the kind words!

“The Edge… there is no honest way to explain it because the only people who really know where it is are the ones who have gone over.”

-Hunter S. Thompson

Training C:
8x3 Giant sets with as little rest between exercises as possible:

1a. Front Squats: 275/3, 315/3, 365/3, 385/3, 435/FAIL, 435/1…New PR (vid below)

1b. BW Pull-Ups: 10, 10, 10, 10, 10, 10, 10

1c. BB Incline Bench: 275/3, 315/3, 365/3, 385/2, 415/1 New PR (Vid Below)

1d. Hammer Strength Ab machine: Stack, 10, 10, 10, 10, 10, 10, 10

Accessory Work:

3x8 Giant Sets with as little rest between exercises as possible:

2a. Cable read Delt: 55/8, 55/8, 50/8
2b. Cable Lateral Raise: 55/8, 55/8, 50/8
2c. Cable External Rotations: 30/8, 30/8, 20/8

Energy Systems work: None, I won’t be able to lift for a few days so I will get plenty of it in then

Notes:

1a. The front squats didn’t feel great today, I kept coming out of my groove on the way up forcing the bar off the center of my foot and almost ditching it forward…so when I got to the 435 the first time I was wobbly as hell…so when the bar came out of the groove I bit it forward…So after i set a new inc bench PR (read on) I went back and tried it again…you can see where I almost ditched it forward again, but muscled it up…it really didn’t felt that heavy but I was trying to keep the bar against my neck so tight I was getting woozy…

Front squat 435x1

1b. Just doing some pulling so that my shoulders would be ready for the Inc max attempts…

1c. my old max was 405x1 and I was just going to try and barely get past that since this is the first time have done inc BB since the last time I maxed out a few months ago…415 went right up…as soon as I unracked it, I knew I had it…it just didn’t feel that heavy to me…

Incline Bench 415x1

I seriously want to thank everyone for keeping this thing going and for the encouragement…Whenever i don’t feel like going (like today) i think about all of you, and I just know all of you would give me HELL for not making it to the gym…I wouldn’t expect anything less

Thanks again,

-b

557

Way to increase the beast! Congrats on the PR’s Alpha.

Good timing…front squats for me today too. No further inspiration required!

558

Dude those numbers are getting stupid. When you are done with Terrorists, you should take up a strength sport for real. I am not gonna diss you by saying you ‘have the right genes to be strong’ or ‘you are a genetic freak’, but seriously you appear to have an abundance of biological heritge on your side…

On a serious note, I see you have pitched slightly on the FS and your back has curved. This is the hardest part with a heavy FS single; something a belt won’t help. When I do heavy FS (low reps) I tend to push the bar into my windpipe. This has the obvious drawback of allowing no air to your body. I have not et found the happy medium - but hey, this stuff is not meant to be easy…

Still working, still lifting, still at Pearl. Had yesterday off and hit the beach. Today I discovered Ben and Jerry’s Cinnamon Buns. A new PR for best icecream ever eaten!

God bless America, thank God I don’t live here or I would be fat as a cow.

559

Again… freakin’ amazing work. 415 incline… that’s just silly strong.

“INTEREO CASSUS” (Latin for “Die Empty”.)

560

[quote]Alpha wrote:
DoubleH: Thanks so much fro checking back in man, and for the complements, they mean a lot! I am in Carroll county MD out here with all of these cows and rednecks, but I am in VA all of the time…maybe we can catch up sometime. Anyway thanks so much for stopping in brother and don’t be a stranger!
_______________________________________________________________________________________________-b[/quote]

Carroll Co, I know it well. I used to live over in the Pikesville area. Now I am stuck in NY.

Alpha, I’m curious as to your background. I don’t remember seeing anything in this log. (By background I mean your background lifting; when you started, what you weighed, progression over the years to get where you are now). I’m just really impressed with how you hit PRs rather routinely on a subsistence diet. I refuse to believe you got to a 400+ bench, 500+ squat, and 600+ dead eating this way long-term. Have you been heavier than 220-225 before?

Congrats on the PRs, keep 'em coming.