Brian Alsruhe for the goddamn win!
Really good article, very reminiscent to JIm Wendlers pieces.
Hope this isn’t the last we hear of you in the article section!
@halcj Thanks Brother, i really appreciate you saying that! I am already working on my next article, but any suggestions are definitely welcomed!
@Koestrizer Thanks for the kinds words man! And that would definitely be an interesting article to write. Maybe I will throw out some ideas. Thanks for the suggestion!
@strongmanvinny21 Hahaha thanks boss! Yea man, i have been hitting PRs steadily since I started conjugate. But you can see they are all in Variations of the movements, so PRs are a little bit easier. I am going to finish up this wave, maybe test the big 3 and then drop down to a little bit lighter weights/higher reps and more event training to get ready for that pro-card show coming up. I can feel that i have been red lining it for a while now and I know my body needs some more recovery soon. Thanks for checking in man!
@TheWolfMan Yea man, thanks so much for saying that. I know it as “Box breathing” but there are tons of different names for it. It makes a HUGE difference for me when I am trying to calm down my emotions. I also really like what you shared brother.
@FarmerOwen Thanks brother, you are always such a great support to me on all of my social media stuff. I really, really appreciate that! And I’ll keep writing them if T-Nation keeps publishing them!
@Roran Thanks man, i distinctly remember exactly what you are talking about. You have a lot of promise ahead of you, just keep your head down and do what you know how to do.
@Panopticum Thanks man! It means a lot to be mentioned in the same sentence as Wendler. I have always loved everything he has put out, so that is an awesome compliment, thank you!
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Here is my training video from Wednesday’s Maximum Effort Upper:
It has the 515 banded bench press
225 for 35 reps
and some really shaky Bamboo Bench stuff
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Congrats on getting the article published, it got me super thrilled here at the base haha
You could write an interesting article about your training philosophy or about your mentality pretty much like your old rants.
I’m really happy for you getting even more recognized and professional.
Live full, Die empty.
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@Regev19978 That is awesome man and a great suggestion, I really appreciate the kinds words you said!
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“Unless you are willing to drench yourself in your work beyond the capacity of the average man, you are just not cut out for positions at the top.” --James Cash Penny
SATURDAY, 06FEBRUARY2016 - Work For Today
Wave 1/Week 5/Day 6
CONDITIONING - 6 Rounds
Complexes: Once you pick the bar up, you must complete ALL reps of ALL the exercises before putting it back down.
8 Bent Over Rows
8 Deadlifts
8 Hang Cleans
8 Front Squats
8 Push Presses
8 Lunges (4 Each Side)
8 Good Mornings
8 Back Squats
Rest :90 Seconds, Add weight, and Start Your Next Round
STRONGMAN - Farmer’s Walks
Worked up to 315 Per hand and tried using wrist wraps to see if they would help keep my hand closed. For me, they definitely didn’t. I’m not throwing them out yet, but it was definitely a different feeling.
“There’s a lot of mediocrity being celebrated, and a lot of wonderful stuff being ignored or discouraged.” --Sean Penn
“I do not believe in excuses. I believe in hard work as the prime solvent of life’s problems.” --James Cash Penney
MONDAY, 08FEBRUARY2016 - Work For Today
Wave 2/Week 1/Day 1
CONDITIONING - 10, 8, 6, 4, 6, 8, 10 Reps of
Goblet Squats
Kettle bell Swings
Keg Clean & Press
STRENGTH - Maximum Effort Lower
Deadlifts from the floor with Oly Shoes on…
135xSome
225x1
315x1
405x1
500x1
585x1
635x1
690x1 (PR!!!)
700x …I hate you 700…
VOLUME - Deadlifts
550x10 reps
550 x5 reps
ASSISTANCE - Reverse Hypers
270lbs x 12 - 3 Rounds
Atlas Stone to Shoulder. i worked up to a 300lb stone for 3 Reps. Which was another PR.
NOTES:
-This workout was off he reservation but I am feeling like I need to back it off a little bit soon an get some lighter work done. I was supposed to hit a Deficit Dead PR, but instead just decided to pull with my shoes. Ended up well because I got now have a new deadlift PR of 690. I wanted the 700 but need to listen to myself and not get greedy. 690 is an awesome number for me personally, i am happy with it. &00 will fall when it falls. I just need to put more time in.
- The volume rep work was knocked out in 2 sets because of the 3 because i like to use my first set as an AMRAP set. I think that better suits my strongman needs.
- Atlas stones went great as well. Worked up to 300lbs for a triple, which is a PR.
I should have the video up by tomorrow, but in the mean time, here is a teaser from IG of the 690b Deadlift
https://www.instagram.com/p/BBjGDu-pHSy/?taken-by=neversate
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Congrats on the PR! 700 is in the pipeline for sure.
Monster pull Alpha. Great work.
Would love to hear your thoughts/opinion on pulling in oly shoes. I have considered it…but always bail at the last second and go barefoot/FiveFingers. Not sure why. I think I’m actually fabricating an imminent injury in my head. Which, is inherently dumb…and the polar opposite of what I promote to my children on managing adversity.
@Panopticum Thanks brother! I really, really hope you are right!
@T3hPwnisher: Seriously man, I really appreciate that.
@jjcrugby1 Well man, i don’t have much of an opinion since this is the first time I have ever pulled heavy in them. I do my speed work on my dynamic days in them, but that is only because i go straight from my squats immediately into my pulls. Since this is the case, i figured I would give it a run. I can say that it definitely did keep the bar forward more than I was used to. It felt almost like I was going to have to take a step forward at times just to keep my balance. One of the main reasons why i tried it is because I saw Garrett from Massthetics give a detailed video about how he thinks it is a better option for pulling…I watched it and thought i’d give it a try.
Jury is definitely still out. Then again, i hit a PR…But in all honesty, I am sitting here wondering if I would have had 500 in me if I had gone barefoot…Guess we will never know…
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For those of you interested in such things, here is yesterday’s training video which includes some deadlift tips, the 690 PR and me Shouldering a 300lb Stone for 3 Reps…If you guys have the ability, it would be awesome if you would subscribe to my channel. It really seems to be helping build business for my gym, and i really, really appreciate that. You guys are awesome!
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Amazing Pull!
I hoping to come visit again in April. I’ll let you know though when I get all my scheduling done. Again, nice PR that was fun to watch over my lunch break
Beastly PR’s. I just realized I’m not subscribed! Just changed that.
Appreciate the tips and you taking the time to talk about cues and what not. I used them today even though I did sumo.
Hey Alpha, great great things going on for you. Your mindset is a testament to willing things to happen. The hard work is paying off. Big congrats on your success, as well as the prs.
It bears repeating that the tips in the vids are so helpful. I may know some of them already, but seeing you do it adds another dimension.
Cheers on the article, good stuff. I’m a bit surprised you even gave a thought to your programming and possible flaming. Everything works for 6 weeks right? Lol.
In researching the conjugate method, some suggest raw lifters lower some percentages, and some even more volume. My question to you, using my situation as an example. I work 60-70 hours a week at a moderately intense job. I don’t get enough sleep, so I’m in a deficit I feel often. Would I lower percentages, or volume, or both? I know there’s no one answer suits all, just looking for your thoughts, if you have any. Thanks in advance.
You appear to be getting more mass. Thanks for your inspiration, your selflessness, and your constant devotion to being “that guy”.
@Roran Thanks brother! and we would love to have you come back down in april! Just email me and let me know when because our athletes have quite a few comps coming up so I want to make sure I will be in town when you are there!
@strongmanvinny21 Thank you so much for subscribing brother! That means a lot! Ad i am glad that you are able to apply some of the tips. I know they are super basic right now because i want to hold onto the really good ones for the “how to” videos. Thanks for checking in brother!
@Betabill Thanks brother and i Know the tips are pretty elementary, i will be getting to more advanced ones soon.
And about my programming…It is my baby man. And i don’t want to see people bash it when they won’t even give it a try. It burns a lot of sacred cows and people are not comfortable with that level of change…But I am going to write them…Really, i am.
As far as conjugate goes, i would say to Keep the Maximum Effort days virtually the same. Working up to a heavy set for the day, then dropping back and getting 15 reps at 80% of your top set. But the dynamic effort stuff, you may want to keep the percentages very low and really hammer home technique and speed. I LOVE the program so far. I have seen better gains off it than anything i have tried in years!
Thanks for asking brother!
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“What we call our destiny is truly our character and that character can be altered. The knowledge that we are responsible for our actions and attitudes does not need to be discouraging, because it also means that we are free to change this destiny. One is not in bondage to the past, which has shaped our feelings, to race, inheritance, background. All this can be altered if we have the courage to examine how it formed us. We can alter the chemistry provided we have the courage to dissect the elements.” --Anaïs Nin
WEDNESDAY, 10FEBRUARY2016 - Work For Today
Wave 2/Week 1/Day 3
STRONGMAN CONDITIONING - 5 Rounds
5 Circus Dumbbell Clean & Presses (Left Side))
100 Foot Sandbag Carry
5 Circus Dumbbell Clean & Presses (Right Side)
100 Foot Sandbag Carry
STRENGTH - Maximum Effort Upper
Circus Dumbbell Clean & Press
90lbs
116
136
156
176
201 (PR)
211 Nope…Just barely missed the lockout…
VOLUME - As Many 140b Circus Dumbbell Reps in :60 Seconds
I got 10 reps
ASSISTANCE - Waiter’s Walk Yoke Carries
270lbs x 50 feet
320lbs x 50 feet
360lbs x 50 feet
MINDSET - Last Man Standing Prowler Suicide Sprints
30 Foot Low Handles
30 Foot High Handles Back to the Starting Line
40 Foot Low Handles
40 Foot High Handles Back to the Starting Line
50 Foot Low Handles
50 Foot High Handles Back to the Starting Line
NOTES:
- It was a good training day for me. I wasn’t expecting much coming in because of being so washed out from the deadlift PR on Monday. But Was able to hit a Circus DB PR and then a good timed set.
- I will upload the videos tomorrow and should have it posted then or maybe Friday to space them out a little bit more.
Thank you so much to all of you who have been subscribing to my channel lately, It really does mean a lot! My Goal is to have over 1,000 subscribers by May. If you guys have any tips or ways of making that a possibility, please give me some ideas!
Be good out there T-Nation world!
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For expanding your channel: do a collab with a more accomplished youtuber. There are loads of soaring youtubers in the strength training department. Do a collab with one of them.
Keep up the beastly good work!
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That’s a really great idea! You’re putting out good content out there and with your wealth of experience, I’m sure there’s more to come. Oh and another suggestion, you should start entering your gym under locations on Instagram. If you could get your clients to do the same, it would be really useful for others to take a look at your gym and the people who workout there.
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I just have to pipe in here and say I love this thread. Great information from Alpha and many others. Liked vids and subscribed on youtube. Keep the material coming.
I’m starting to gear my training more towards strongman, and I’ve been incorporating a lot of your suggestions into my training. Just wanted to say a quick thanks, I’ll definitely be following along.
EDIT:
Also just out of curiosity, where do you get your bands from? Thanks.
@Panopticum Yea man, i have actually reached out to quite a few other fitness Youtubers about that very thing, but haven’t gotten any responses yet. I am sure they get tons of messages like that every day. I’ll keep trying though. i think you are right, that would definitely be the most efficient way of getting exposure.
@Benanything That is a really good idea about the Instagram stuff brother. Great suggestion!
@littlesleeper I really appreciate that brother! It is always good to hear from people who read this but don’t chime in much. It is good to know you guys are out there!
As as far as bands, I get my minis from Rogue and my average and strong bands from EliteFTS. Both are great. No complaints!
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“You are essentially who you create yourself to be and all that occurs in your life is the result of your own making.” --Stephen Richards
“Everybody has talent, but ability takes hard work.” --Michael Jordan
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FRIDAY, 12FEBRUARY2016 - Work For Today
Wave 2/Week 1/Day 5
SPEED - Dynamic Effort Lower
At the Top of Every Minute for 10 Minutes, Completed
3 Banded SSB Box Squats @ 240lbs + 300lbs of Band Tension at the Top
3 50lb Medicine Ball Squat jumps
Then
At the Top of Every 30 Seconds for 10 Minutes
2 Banded Deadlifts @ 335lbs + 270lbs of Band Tension at the Top
NOTES:
- Really basic Dynamic day today. Everything moved well.
- i took some video of my sets of both exercises from today so that I could add it to the Circus DB video so that you guys could get an idea of how I set things up and what a day like this looks like. I am hoping to get the video out tomorrow or sunday.
In the meanwhile, Here is a Instagram link to the 201lb Circus Dumbbell Clean & Press From yesterday:
https://www.instagram.com/p/BBqCLFOpHRv/?taken-by=neversate
I too was intrigued by the OLY shoes deadlift p r.
We’ve all seen your max attempts and that was nothing like when you grind…
As an avid YouTube watcher I did some research. I found the best agreed upon vid discussing so was done by MASSTHETICS. Anyone interested should take a look. It makes alot of sense why even Brians deadlift seemingly flew up, despite it feeling* akward …
@barbedwired Yep, that is exactly where I found out about it man. The science behind it makes some sense. I am not sure that I have totally bought in just yet, but I do feel as if maybe it helped me get a little more leg drive to break the bar off the ground. Though I do think if the lockout is a problem area then this may not be the best fit for some people.
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Just uploaded the latest training video. It has my Circus Dumbbell work from earlier in the week followed by why my Dynamic days look like. If you guys are following any sort of the conjugate method, you may find it helpful.
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Podcasts are another good way to get more publicity. SuperStrength Show does a ton of interviews. Mark Bell of powercast also used to post here a LONG time ago so maybe he would understand and be impressed by the view/reply count on your logs.