Love it, hopefully the deloads will help the program be less bruising that it was last time. It’s a really great program.
1 Like
8/22/25 - Brian Alsruhe’s “45 Master Sessions”: Day 3 of 45
A) Keg Carry (100lb) - 2 sets of 150ft, 4 sets of 100ft, 3 sets of 50ft, 1 set of 100 ft (all EMOM)
- Well that was humbling. Was supposed to be 150ft every round but quickly realized that wasn’t in the cards. Will need to downsize next time it calls for “light carries”.
B) Ring Chins - 4/4/4/4/4/3/3/3/3/4 (EMOM)
C) Sandbag 1-Motion Floor to Chest (100lb) - 5/5/4/4/4/4/4/4/4/5 (EMOM)
- PR for this exercise for a 10 minute block, but was definitely challenging. Midday heat didn’t help.
37:25
- Had a huge tricep pump after this, not sure why. Had to be the carries?
9 Likes
Took the last 3 days completely off… and I’m tearing the house down and rebuilding totally from scratch. I realized after last week that I have no desire to train more than 3 days a week right now. I’ve also fallen out of love with the daily work experiment - tired of planning my days around when I would break that sweat and of wearing the weight vest when I’m out walking with my family. It wouldn’t be a big deal if I felt great while doing all that, but I’ve had a couple obvious signs that I am not recovering properly, so it’s stupid to keep burning the candle at both ends with so much work.
So, I want to train 3 days a week for about an hour and I am still wanting a good variety of movements, where does that lead me… the consensus seems to be DoggCrapp. I want to give this a shot and see if it can hold my attention.
8/26/25 - DoggCrapp: Week 1 Workout A1
Trap Bar Bench - 44x10, 88x5, 110x5, 132x5, 154x10+5+3 (18)
Seated DB Press - 29x5, 34x5, 40x15+6+4 (25)
Dips - BWx10, +1 chain x 5, +2 chains x 17+7+5 (29)
Wide Grip Pullups - BWx3, 3, 8+3+3 (14)
Trap Bar Rows - 44x10, 88x5, 110x5, 132x5, 154x8, 132x12
30 second stretches for chest (doorway), shoulders (bar in rack behind me), triceps (back of arms pressed against bar in rack), lats (hanging from pullup bar), lats (hanging in inverted row position)
59:51
- Huge chest pump from the trap bar bench. I think it’s a combo of the wider grip and the fact it’s basically a camber bar with a greater ROM since its hollow. Highly recommend if you’ve never tried.
- DB presses were solid. Never really progressed these so should have lots of room to grow. Good stretch in the shoulders at the bottom.
- I just picked up those chains from the hardware store this weekend on a whim, so expect to see those a lot going forward. I bought 'em so I might as well use 'em.
- Pullups were definitely rough after all that pressing work. Should probably do a few more warmup sets just to accumulate some extra volume.
- Jury is out on the trap bar row. Because the weight is so far back, there is almost an “upright row” feeling to the movement, but I kept hitting myself in the butt on pretty much every rep. I may give it another chance or I may swap to something else. I have multiple landmine handles, a DB handle for Kroc Rows, I’ve figured a way to rig up a chest supported row, to say nothing of all the basic barbell row variations, AND I can add bands or chains to any of these. So many paths to victory (and a thick back).
- I may be slightly breaking the rules by doing all the stretching at the end… but is stretching after your workout really a radical departure?
- All in all, I liked this and am looking forward to the next session. Curls and squats, what’s not to love?
- CPA studies update - my first exam is scheduled for 11/24, and I’m already through about 1/3 of the study matierial for it. The software keeps telling me I’m ahead, but I figure this way I will have time at the end to revisit all the material, rather than forget things I learned months ago and never went back to.
11 Likes
I had very similar conclusions with daily work. It was great until it wasn’t, and then it was awful.
For the trap bar row situation, a consideration out of the pages of Paul Kelso would be the trap bar high pull.
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Shoot, I think you’re onto something there. I would probably put the bar on blocks or pull from the high handles (or both) to really exclude the legs and focus on moving weight with my back and traps. And since I’m playing the program straight with forearms on Day 2 and not swapping that for traps, this will help build that yoked/power look, which is awesome.
Good looking out man!
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Hell yeah brother! I figured, with your background, you can make that high pull sing.
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8/28/25 - DoggCrapp: Week 1 Workout B1
- Preacher Curl - 18x10, 29x10, 34x10, 40x15+7+5
- Chain Curl (w/ Fat Gripz) - 15/15/26+13+11
- Landmine Donkey Calf Raise (15 second hold at bottom, 5 second eccentric) - 100x3, 122x3, 144x8
- Front Squat - 45x10, 111x5, 155x5, 177x5, 199x5
- Front Squat + Back Squat superset - 155x16+10
- Good Morning - 45x10, 45+chains x 5, 89+chains x 5, 111+chains x 8, 89+chains x 10
30 second stretches for biceps (barbell at curl end ROM), forearms (wrists extended on floor), calves (standing on side of block), quads (sissy squat), hams (toe touch)
67:00
Just a solid day of training. All movements smashed the target muscles exactly as desired, and my “bush mechanic” setups (thanks Simo) all worked without a hitch.
9 Likes
Got a little gift card from work for being a company man, so treated myself to a little something something I wouldn’t usually splurge on. Gonna be eating good tomorrow!
9 Likes
8/30/25 - DoggCrapp: Week 1 Workout A2
- DB Bench - 29x10, 40x10, 51x10, 56x16+7+4
- Strict Press - 45x10, 45+chains x 5, 67+chains x 5, 89+chains x 5, 100+chains x 5+2+1
- Floor Press - 45x10, 111x5, 133x5, 155x9+5+4
- Underhand Chins (normal width) - BWx1/3/5, against very light band x 5, 10+4+3
- T-Bar Landmine Row - 89x5, 111x5, 133x5, 155x7, 133x11
30 second stretches for chest (doorway), shoulders (bar in rack behind me), triceps (back of arms pressed against bar in rack), lats (hanging from pullup bar), lats (hanging in inverted row position)
64:10
9/1/25 - DoggCrapp: Week 2 Workout B2
- Drag Curl - 18x10, 29x10, 40x10, 45x10, 51x21+12+8
- Axle Curl - 24x10, 35x10, 46x17+8+5
- Seated Calf Raise (15 second hold at bottom, 5 second eccentric) - 90x3, 134x13
- Nordic Leg Curl (heavy band assistance) - 1, 3, 5, 9+5+3
- Dead Squat - 45x10, 111x5, 155x5, 199x5, 232x5, 177x13
30 second stretches for biceps (barbell at curl end ROM), forearms (wrists extended on floor), calves (standing on side of block), quads (sissy squat), hams (toe touch)
69:10
9/3/25 - DoggCrapp: Week 2 Workout A3
- Dips - BWx10, 10x5, 20x5, 30x14+5+3
- Seated Press - 45x10, 67x5, 78x5, 89x5, 100x8+2+1
- Close Grip Bench - 45x10, 89+chains x 5, 111+chains x 5, 133+chains x 7+4+2
- Neutral Grip Chin (close grip) - BWx1/3/5, +chain x 3, 10+3+3
- DB Row - 51x5 (each side), 62x5 (each side), 73x20+10+7 (left), 21+10+7 (right)
30 second stretches for chest (doorway), shoulders (bar in rack behind me), triceps (back of arms pressed against bar in rack), lats (hanging from pullup bar), lats (hanging in inverted row position)
64:10 (how weird I landed on 10 seconds for all 3 days?)
So far so good. I’m digging the variety and how creative it’s forced me to get with the home gym, and how each day has its own unique challenge. I’m definitely getting some legit soreness, but purely at the muscular level, not that awful total body fatigue I was dealing with not long ago from doing too much volume.
7 Likes
Dead squat is a brutal choice for widowmakers. The temptation to just keep going for 1 more would be huge.
To open up some avenues for creativity, bands and chains would go a long way to allow you to keep a movement in the rotation but make it “new”.
1 Like
That’s why I picked it! Well, that and the car squat I have in my upcoming comp is a dead squat. But yeah, you can “rest” in the bottom, but your legs still scream because you’re still sitting in the bottom of a squat! I thought about including dead bench but I don’t think the effect is the same.
Way ahead of you! I’m using at least one of these every single training day I think. I’m doing it a little backwards though - I wanted a bunch of new movements so I’m not comparing to what I’ve done so far this year. Once I exhaust these progressions, I’ll strip off the bands/chains, THEN try and break some PRs.
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That’s such a solid strategy. Completely get out of your head and just break new PRs.
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9/5/25 - DoggCrapp: Week 2 Workout B3
- DB Hammer Curl - 10x10, 18x10, 23x10, 29x9+4+3
- Reverse Axle Curl - 24x10, 30x10, 35x16+11+7
- Standing Barbell Calf Raise (15 second hold at bottom, 5 second eccentric) - 89x3, 122x3, 155x8
- ROM Progression Deadlift (5" block) - 45x10, 133x5, 177x4, 221x3, 254x2, 276x13
- Landmine Belt Squat - 89x5, 133x5, 155x5, 177x5, 133x20
30 second stretches for biceps (barbell at curl end ROM), forearms (wrists extended on floor), calves (standing on side of block), quads (sissy squat), hams (toe touch)
66:20
And that’s the end of the first rotation. Beating the logbook from here on out.
7 Likes
9/8/25 - DoggCrapp: Week 3 Workout A1
- Trap Bar Bench - 44x10, 88x5, 110x5, 132x5, 154x11+5+3
- Seated DB Press - 29x5, 34x5, 40x15+7+4
- Dips - BWx10, +1 chain x 5, +2 chains x 17+5+4
- Wide Grip Pullups - BWx1, 2, 3, 8+4+3
- Trap Bar High Pulls off blocks - 44x10, 88x5, 132x5, 154x10, 132x12
56:10
Solid day. Added reps to the Trap Bar Bench, the DB Press, and the Pullups. Lost some reps on the Dips but I’ll chalk that up to fatigue at being the 3rd movement. And the High Pulls were a good sub for the Rows which were a dud last time.
@T3hPwnisher you’ve inspired me to start my own everyday carry/Milo experiment. This morning I took my 100lb keg for a lap around my backyard, which is dead on 100ft. Tomorrow I’m gonna unscrew the cap, pour a glass of water in (which is pretty much exactly a pound) and do it again. I’ll keep this up until I can’t or the keg is full, whichever comes first. If it’s the latter (which it damn well better be!), I’ll treat myself to one of those loadable husafell stones. This has me excited for daily work/side quest stuff again after burning out on the mini-Murph stuff I was doing, and lets me keep in touch a little with my strongman side while I do the DC thing. Thanks for leading from the front as usual!
8 Likes
Hey that’s outstanding dude! I am excited for you. I contemplated running this with the Hussafel as well. Settled on the keg just because I already had it and it was simpler to load, but I feel like the hus is more in the spirit.
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9/10/25 - DoggCrapp: Week 3 Workout B1
- Preacher Curl - 18x10, 29x10, 34x10, 40x18+8+5
- Chain Curl (w/ Fat Gripz) - 15/15/30+15+12
- Landmine Donkey Calf Raise (15 second hold at bottom, 5 second eccentric) - 144x3, 155x8
- Front Squat - 45x10, 111x5, 155x5, 188x5, 205x5
- Front Squat + Back Squat superset - 166x12+11
- Good Morning - 45x10, 45+chains x 5, 89+chains x 5, 111+chains x 9, 89+chains x 11
30 second stretches for biceps (barbell at curl end ROM), forearms (wrists extended on floor), calves (standing on side of block), quads (sissy squat), hams (toe touch)
64:15
Great day, added reps or weight to everything. Front squatting with pumped biceps and calves is certainly an experience…
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Had my annual physical this morning. Very happy with these results - LDL down from last year while HDL is up, and that’s with me having eaten the most red meat and whole eggs of my life in that timeframe. Blood pressure solid at 111/70. All good things.
Day 4 of the keg carry experiment today as well. It’s funny – it takes more time to unscrew the cap and add the glass of water than it does to carry it.
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Outstanding news on the blood work! Goes to show the value of eating real food. No one is dying from eating eggs and red meat: they’re dying from eating that ON TOP OF a bunch of super inflammatory junk food.
I have a similar experience regarding the loading of the keg, haha. It’s why MILO had the right idea to carry the bull.
3 Likes
9/12/25 - DoggCrapp: Week 3 Workout A2
- DB Bench - 29x10, 40x5, 51x5, 62x14+6+4
- Strict Press - 45+chains x 5, 67+chains x 5, 89+chains x 3, 100+chains x 0
- Floor Press - 111x5, 133x5, 155x10+5+4
- Underhand Chins (normal width) - BWx1/3/5, against very light band x 5, 11+4+3
- T-Bar Landmine Row - 79x5, 113x5, 135x5, 157x7, 135x11
30 second stretches for chest (doorway), shoulders (bar in rack behind me), triceps (back of arms pressed against bar in rack), lats (hanging from pullup bar), lats (hanging in inverted row position)
59:30
Odd workout. Added weight or reps to everything except the strict press, which I laid a total goose egg on. Will need to scale the weight back on that or swap to something else.
11 Likes
9/16
1a) Trap Bar Bench - 88x5, 132x5, then 154x5/5/5/4/4/4/4/4/4/4 E3MOM
1b) 4" Block Pull - 133x5, 199x4, then 243x3x10 E3MOM
1c) DB Row - 51x5 (each side), then 73x8x5 (each side) E3MOM
37:03
9/17
Sandbag Front Carry - 100lb x 100ft x 10 rounds EMOM
9:28
9/18
1a) Front Squat - 45x10, 111x5, then 177x4x10 E3MOM
1b) Rope Chin - BWx1, 10x5 E3MOM
1c) Dip - BWx10, +2 chains (attached to dip belt) 10x7 E3MOM
35:11
Divorcing myself from the idea that I have to strictly follow a program or routine, and just focused on “making the process the goal” and paying my dues each week. I said this awhile ago and it still rings true:
These sessions were all from Brian Alsruhe’s YouTube or Ebooks, but I reserve the right to rotate in random 5/3/1 workouts, KB workouts, etc.
7 Likes