Nice progress dude! I think you’ve got that 200 pull in december. 
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I did that once. Thought I was gonna die lol
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What are you drinking coffee for?
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Wait, so what time were you falling asleep when you were deloading?
I was falling asleep at 2am or later because I had too much energy. I have coffee in the morning simply as if I don’t my brain doesn’t work at school. I got flux app on my computer and my phone again and have cut my caffeine down a lot, hopefully that has an affect. I appreciate the help guys.
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AlphaBuild Week 1 Day 3
09/09/17
Lazy lifter and some lazy jumps then 3 20kg jumps up (should I write in my warmups?)
Squat I don’t want to say it felt nice doing high reps but it was different
77 x 12
91 x 10
105 x 10 on the 8+ PR recorded this
Front Squats Heavy, did singles jumping 10kg
105kg PR felt noice, just gotta work on form through repition
Conditioning medium (I took this as medium intensity for a bit of time)
We got a new heavy bag that is even heavier, left hook livershot and jab axe kick as focus
Tire wall swings either side
Did 40ish secs on bag then tire swivel then rest for 8 rounds
Videos
105 x 10 squat, I swapped up where I’m looking instead of a 6 feet in front I was looking down about 1 and a half feet away from where the bar was travelling over mid foot. I felt when I was at my usual sticking point I was more secure as my head and neck position is in line with my spine rather than slightly up.
4 Likes
AlphaBuild Week 1 Day 3
11/09/17
Bentover Rows Did these and bench alternating
62 x 8
75 x 8
84 x 10 on the six plus, recorded for you row nut huggers lol, PR
Bench
57 x 8
67 x 8
76 x 10 PR
Meadow Row light, alternating with incline
8’s @ 35, 50, 50, 50
BB Incline tryig to get my incline strength, so far my shoulder is happy with these
8’s @ 40, 45, 50, 50
Floor Neck Crusher heavy, alternating with curlz
up to 50 x 9 in 5 kg jumps
BB Curls
up to 35 x 8
Conditioning
Heavy Bag Intense 3 min rounds x 3
Videos
84kg rows x 10 reps, stricter than a nun goddam
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You’re definitely keeping your body locked in, but is there a reason you’re limiting your ROM so much, and with such an upright position?
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That’s just how I row, any more bent over I feel unstable.
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Might be worth working on that, because that doesn’t sound particularly promising. Ditto the ROM. If you’re not moving the bar much you’re missing out on a fair amount of contraction in your back.
Really sit into your heels and shove your butt back, much like the start of a deadlift. Your lower back shouldn’t take much, if any, of the load - just your hamstrings, really. Pull the bar hard into your upper abs and drive your elbows as far behind you as possible while squeezing your lats.
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I’ll give it a go thanks.
AlphaBuild Week 1 Day 2
12/09/17
Deadlift light
90 x 12
107 x 10
122 x 8 recorded
Block Pulls 2 inches below knee, heavy
Singles @ 140, 160, 170 and failed 175
Conditioning/Strongman medium
Did box, keg, box then keg,box, keg for 2 rounds each with water after each three things
Giant Set Accesories
Did Back raises, db row, ab wheel, skiing back thing x 3. Up to 50kg db for 9 reps strapless
Then back raises, band ab standing crunch
Videos
Boxing then keg then boxing, at 0:38 I wiz past with the keg lol
Top set of deadlifts, think I’ve got my hips lower a bit
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AlphaBuild Week 2 Day 2
13/09/17 Had a bad day training, nothing felt good
Press hitting sets of 3 on chins between sets
39 x 8
45 x 8
52 x 8 PR, stumbled backwards on last rep whoops
Pin Press at chin, normal bb, more chins
50 x 3 and 60 x 1
Strongman/ Conditioning
70kg trap bar walking around basement 7 times
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Are you serious lol! You and @Benanything both hitting my pr for 8 haha
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I was planning on getting 6 or so then saw that post before I trained and didn’t stop lol.
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Loll
AlphaBuild Week 2 Day 3
14/09/17
Squats Heavy
84 x 8
105 x 6
119 x 6 PR noice
Front Squats
5’s @ 60, 70, 75, 80, 85 PR
Conditioning
Did sparring with my friend who is 6’2’’ and benches 160kg.
He had a lot more reach than me obviously and I couldn’t get in with my right hand at all. Fucked him with kicks then he wanted to just box and he got me a lot. Good fun.
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@hugh_gilly wanna get into a little informal overhead press competition of sorts? A month from now, we’ll have a 60kgs press for as many reps as possible. Just upload a video haha.
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Christ alright, I’ve done it for 4 before I think.
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Just got it for 2 today so I guess we’re on fairly even ground?
So what are the rules for this mini challenge haha? Since I suggested it, you get to pick…
It’ll either be
A)⠀strongman style, do whatever the fuck you want, belt up, elbow sleeves/wraps, whatever
B)⠀no equipment at all
C)⠀only wrist wrap and belt
and
i)⠀off the floor
ii)⠀out of the rack
and
1)⠀as many reps as possible in one set
2)⠀as many reps as possible in one minute
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PS: This feels like a little plan your own strength competition guide haha.
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