Hopefully this series will make some of you laugh…Can’t take any of this too seriously!
Hey Alpha, got a question. I’m starting your conjugate program and I know on the DE Lower day I do squats and deadlifts, so on the DE Upper day would I do the same thing but with OHP and bench? Thank you. Also I’m so hype about your videos with Juji, hope your shoulder is doing well. Thanks for motivating.
Hey posted this in my log the other day and was hoping you would see it. I’m not sure why it only occurred to me now to post it in your log though.
Anyway, just thought you might like to read it. Hope all is well.
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@chriscori7 Yea man but it depends on how you are setting it up, but traditionally on Conjugate you will have both a DE Lower and DE Upper every week. I hope that helps!
@caesium32 Dude, that is so awesome! I love to hear things like that! Thank you so much for sharing man!
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“Are you paralyzed with fear? That’s a good sign. Fear is good. Like self-doubt, fear is an indicator. Fear tells us what we have to do. Remember one rule of thumb: the more scared we are of a work or calling, the more sure we can be that we have to do it.” --Steven Pressfield
WEDNESDAY, 18JANUARY2018 - Work For Today
STRENGTH - Maximum Effort Lower
Hands Free SSB Squat: 160, 250, 340, 430, 520, 570, 610 (PR)
Glute Ham Raise Sit-Ups: Sets of 10
VOLUME
Hands Free SSB Squats @ 450lbs, Sets of 5 with Core stuff between.
ASSISTANCE - 3 Rounds
SSB Walking Lunges: @ 250 lbs x lots
Glute Ham Raise Sit-Ups x lots
Seated SSB Good Mornings @ 250lbs (Sets of 8)
Glute Ham Raises: Sets of 20
NOTES:
Hooray movement! Nothing too impressive, but “not impressive” is better than nothing at all! I’ll take it for now!
- 610 without hands is good enough for today!
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Nice work Brain, good to see you hitting some mini PR’s even with one arm tied in front of your back !! Your hard work and consistency is both motivating and infectious for others. Thanks for sharing and keep up the good work.
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Ridiculous.
How many guys can get surgery and just decide “well, this is an opportunity to set some new lower body PR’s, just need to find lifts I can do without hands.”
Speedy recovery!
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It does help. Thank you.
Honestly most people on these forums would probably do that. I’ve always wanted to try one of those squat everyday type programs but my upper body sucks just as much so the idea of getting worse at something while I specialize in another is not appealing. If I physically couldn’t do half my workouts then great opportunity to focus on what I can do in the meantime.
@simo74 Thanks man, I really appreciate that!
@ActivitiesGuy Hahah thanks brother!
@chriscori7 Good brother, i am glad!
@sufiandy Totally understood brother!
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FRIDAY, 19JANUARY2018 - Work For Today
It was a weak one, but most of my upper body stuff will be for a while. I’m not supposed to do any of this yet, but I am getting bored with not being Strong anymore.
REHAB - Tons of Shoulder Range of Motion Stuff
STRENGTH - Giant Sets
Barbell Row: 135x5, 185x5, 205x5, 225x5
Swiss Bar Bench Press: 95x5, 115x5, 135x5, 155x5
Hollow Rocks: Sets of 20
Sled Drags: 240 Feet
Nothing after this. My arm was angry. But it was better than i expected.
SATURDAY, 20JANUARY2018 - Work For Today
STRENGTH - Giant Sets
Hands Free Strap Deadlift: 135, 225, 315, 405, 500, 550x1 (PR) kind of
Glute Ham Raise Sit-ups- Sets of 10
Circus Dumbbell Snatches: Sets of 3
ASSISTANCE - 3 Rounds
Single Arm Farmer’s Walk x 240 ft @ 225lbs
Glute Ham Raise Sit-Ups
45 Degree Back Raise Hands Free Deadlifts: 135 for sets of 8
NOTES:
I actually worked out 3 times this week! That is a new record for the last 6 months! Hahaha I am not supposed to do anything for a few more months, but I am going to lose my mind.
550 on the strap deadlift was one of the more unpleasant things I have done in a while!
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The Good, the Bad, and the Ugly…
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I’m going to savour this brief and fleeting window of time in which I can bench more than Brian Alsruhe.
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Great that you can train upperbody again. I know its easier said than done but I would really reign yourself in and slow those reps on bench waaay down while rehabbing.
Also saw the vid with Uncle Nic where you mentioned a fight and then left us hanging! story time?!
…
@mattjp Hahah savor it brother, i am coming for you! Hahaha!
@RampantBadger Hahaha dude, I have gotten in 3 verbal/physical(ish) altercations in the past couple of months and Uncle Nic has been there for two of them. I tell people not to mister my kindness for weakness, but they don’t always listen. I am the nicest guy in the world…Until I’m not.
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“I never saw a wild thing sorry for itself. A small bird will drop frozen dead from a bough without ever having felt sorry for itself.” --D. H. Lawrence
WEDNESDAY, 24JANUARY2018 - Work For Today
Wave 1/Week 4/Day 3
STRENGTH - Giant Sets
SSB Front Box Squat: 160x3, 250x3, 340x3, 390x3, 430x3, 450x3 (on IG)
KB Swings: 70lbs x 15 Reps each round
Glute Ham raise Halos: 10 Each round
…That’s it, I wish I could say I did more but I didn’t. Had to puke twice because my stomach is acting up today, then coach then to the MRI…But it still feels really good to be moving again…
And if you guys want an update on my Medical Stuff, here you go:
Really hope your health issues improve, sending good thoughts your way.
Uncle Nic is an awesome athlete!
(Everyone that follows Alpha’s log here needs to check out Uncle Nic’s YouTube channel -in his latest vid he flips a 1200 lb tire, squats SSB 600 lbs @200lb BW, does 3 reps with a 200 lb circus dumbbell…crazy!)
@punnyguy Hahah yea man, Nic is awesome! That s why he is the National Champ! Everyone should definitely check out his youtube page.
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“I started my life with a single absolute: that the world was mine to shape in the image of my highest values and never to be given up to a lesser standard, no matter how long or hard the struggle.” --Ayn Rand
SATURDAY, 27JANUARY2018 - Work For Today
STRENGTH - Giant Sets
Strict Bent over Row: 135x5, 185x5, 225x5, 245x5, 255x5
Swiss bar Bench Press: 95x5, 135x5, 160x5, 185x5, 205x5, 215x5
Hollow Rocks: Sets of 20
STRONGMAN - Last Man Standing Farmer’s Walk Challenge
200lbs in each hand. 50 Feet, the only rest you get is how long it takes the other athletes to complete there run. As people drop out, you get less rest.
We did 50 Runs. My hands are trashed but man, did I need something like that in my life Hahaha! Another Tick mark gets put down!
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Just found your youtube channel and am really enjoying your content! Thanks man!
I know you often like to train 4x/week. I am curious what you do on your “off” days? I want to follow your powerbuilding program, but I love to train and it is hard for me to take off days. It seems like you are the same so just curious on ideas:slight_smile:
Thanks!
@charlesb Thanks brother! And I train MMA on my off days brother, or i take them Completely off. When I didn’t move so much weight and was younger, it was easier to do stuff every day, but honestly, i think for 99% of the population, 4x a week for strength is the sweet spot. More and progress slows, less and progress stops. Just my opinion brother.
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So it turns out that I need emergency surgery…Hooray.
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Awesome! Thanks man. I appreciate it.
One other question if you don’t mind. I know you typically eat fairly low carb, high protein, and high fat. If calories are sufficient, do you think one can gain muscle well with this approach? I find that I feel best with low carbs and a lot of meat and eggs, but not sure if this is okay for muscle. I tend to rely mostly on fatty animal products:slight_smile:
And, do you think your conjugate setup would work well for adding muscle, or is the powerbuilding program a better option?
Thanks! Sorry to hear you have to have another surgery:/
We’re all looking forward to your full recovery, so don’t rush it.
You want to rush it.
Hey Brian, I just saw your latest video and wanted to wish you all the best. That shit sounds tough and I bet it’s even more pressure for someone who’s self-employed in your kind of field. It’s good to hear you say you’ll take the doctors’ advice seriously, I’m sure you’ll come back better and stronger in the end!
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