That’s a tall order, awesome dude!
2 Likes
23/03/21
Starting new program, custom Massbuiler from Brian Alsruhe
Wave 1/Week 1/Day 1
STRENGTH GIANT SET - Squat Focus (Hypertrophy)
Front Squat
60 x 10
70 x 8
80 x 6
Squat Jumps with Medball
3 x 10
RKC Planks
45 secs, 40 secs, 30 secs
Burpee Pullups
3 x 8 christ
TECHNIQUE GIANT SET - At the top of every minute for 10 minutes
Deadlift
110 x 10 x 3
Plank normal
rest of minute
ASSISTANCE FINISHER - (As Fast as Possible)
Tempo Squats
60kg x 5, 4, 3, 2, 3, 4, 5
Step Ups
high box x 5, 4, 3, 2, 3, 4, 5
Wall Sits
30 secs x 7 sets
Conditioning At the Top of Every Minute for 8 Minutes
DB Manmakers
7kg x 2 reps
DB Front Squats
7kg x 10 reps
Very challenging day 1, technique work was very useful and challenging
2 Likes
Hey man, where do you go to purchase brian’s programs? I know he has a few free ones kicking around that I’ve seen in passing, but I’d like to get my eyes on some prices and stuff like that.
I’m assuming you like his programming style just due to you running his stuff back to back. Any drawbacks you can think of?
If you go to neversate.com you should be able to purchase a program just takes a few emails to set it up and is well worth the money. Only major drawbacks in my opinion is the amount of burpee’s and some movements you might not find that usefu but are still worth doing like Z pressing and animal walks for me.
1 Like
05/04/21
Came down with Tonsillitis the day after my last training session and was coughing a lot so had to wait a while till I was feeling a bit better.
Very rough training session today cut the end short and felt sick and sluggish throughout, still got the main work done at least.
Wave 1/Week 1/Day 2
STRENGTH GIANT SET - Overhead Focus (Power)
Pullups
bw x 8, 6, 4, 4
Push Press
55 x 12
65 x 7
75 x 5
Overhead Bends
10kg bar x 4 x 8
Jump Rope
1min x 3
TECHNIQUE GIANT SET
Bentover Row with axle
70 x 4 x 8
Bench
75 x 4 x 8
Overhead Bends
10kg x 2 x 8
Tried to do some dips and pullups and it wasn’t happening and called it
3 Likes
06/04/21
Wave 1/Week 1/Day 3
Deadlift Focus (Speed & Endurance)
Rack Deadlifts 1" below knee
100 x 15
120 x 8
Dragon Flags
10, 5,
Keg Bear Walks
x 50 feet, 25 feet
DB Dimel Deadlifts
25 x 8, 8,
called it here early again not feeling good had to go lie down, taking a few days off since I think I’m coming down with something again
1 Like
13/04/21
Left lower back has been feeling rough so took it easy on rows
Wave 1/Week 1/Day 4
STRENGTH GIANT SET - Bench Focus (Hypertrophy)
Pullups
3, 3, 3, 3, 3, 7 PR on reps
CG Bench
75 x 5
87.5 x 5
100 x 5 good for CG for me
Band Twisty Things
3 x 6
Battle Ropes
3 x 20 secs
Technique Giant Set EMOM for 10 mins
Press
45 x 3
Band Twisty Things
x 6
Did some extra reps with just the bar on a different bench that is wider to try it out and will probably swap to that since it’s more stable, cut the session short since still wasn’t feeling the best
3 Likes
25/04/21
Tonsilitis got worse after my last post since I tried exercising before I was fully better. Felt pretty weak today but got main stuff done
Wave 1/Week 2/Day 2
STRENGTH GIANT SET - Overhead Focus
Pullups
5, 5, 6, 5
Z Press
45 x 15
55 x 8
65 x 3
Plate Halos
10kg x 5 x 5
Inverted Rows
5 x 8 reps
Bench
80 x 5 x 5
Plate Halos
10kg x 5 x 5
1 Like
29/05/21
Had a long break off training since my throat kept getting worse after exercising and had to have a few blood tests and got recommended to take Gaviscon which helped as well. Feeling a bit better and having more energy recently so got back into training
Did a very minimal amount like half a normal deload today to get back into it.
Front Squats
40 x 10
50 x 10
60 x 5
Plank
3 x 20 secs
Burpee Pullups
3 x 3
Felt a bit light headed so did some deadlift triples at 60kg then tried 80kg and felt something in my left lower back tweak so went into hot tub.
2 Likes
30/05/21
Felt very good today throat still feels a bit clogged whilst training and a bit lightheaded but got a lot more done today and was good
For training going to restart new program and ease into it
WAVE 1/ WEEK 1/ DAY 2
STRENGTH GIANT SET - Bench Focus (Hypertrophy)
CG Bench
60 x 10
70 x 8
80 x 7
DB Row
25 x 3 x 10
Bandy Twisty Things
4 x 8 each side
TECHNIQUE GIANT SET - At the top of every minute for 10 minutes
Strict Press
40 x 10 x 3
Bandy Twisty Things
10 x 6 each side
Conditioning Top of every minute for 8 mins
Bench
20 x 15
Chins
triples x 8
02/06/21
Hottest day in England today so went for a swim in the sea and trained later in the evening.
WAVE 1/ WEEK 1/ DAY 3
STRENGTH GIANT SET - Deadlift Focus (Speed & Endurance)
Rack Pulls
100 x 15
120 x 10
140 x 10
Dragon Flags
3 x 10
Keg Carry
3 x 100 feet
Assistance Finisher 5 rounds
Bentover Rows
60 x 8
Laying Leg Raises
x 8
Conditioning
Rowing
1500m in 8 mins
1 Like
04/06/20
Wave 1/Week 1/Day 4
STRENGTH GIANT SET - Overhead Focus (Power)
Pullups
bw x 7 PR, 5 , 6
Push Press
50 x 8
60 x 5
70 x 3
Skipping
3 x 30 secs
Technique Set
Bench
60 x 4 x 8
DB Row
35 x 4 x 8
DB Press
25 x 3 x 3
DB CG Bench
25 x 3 x 5
Chins
3 x 3
Did some accessory work and some arms
2 Likes
07/06/21
Wave 1/Week 2/Day 1
STRENGTH GIANT SET - Squat Focus (Speed & Endurance)
Pause Squats
60 x 8
70 x 8
80 x 6
90 x 5
Situps
3 x 12
KB Swings
3x 12
Technique Set
Deadlift Row
100 x 5, 5, 5
Deadlifts
100 x 8, 8, felt back get stiff so called it
Situps
3 x 12
Did some bulgarian split squats and called it
2 Likes
09/06/21
Wave 1/Week 2/Day 4
STRENGTH GIANT SET - Bench Focus (Speed & Endurance)
Single Arm Landmine Rows
40 x 12
45 x 10
50 x 8
Floor Press
60 x 12
70 x 10
80 x 7
Battle Ropes
3 x 30 secs
TECHNIQUE GIANT SET - 4 Rounds
Strict Press
40 x 4 x 8
Single Arm Landmine Rows on Bench
30 x 4 x 8
SideBends
8 x 4 x 8
Assistance
Dips
3, 3, 5, 3
Barbell Curl
40 x 5, 5, 4
Felt pretty tired during this session so cut it short, not getting any sickness symptoms anymore so going to start completing everything in the program
2 Likes
13/06/21
Flew to visit family so trained at a regular gym for the first time in a few years which was fun.
Paused Deadlift beltless
100 x 5
120 x 5
140 x 4
Pullups
bw x 6, 5, 3
DB Row
22 x 8
32 x 8
40 x 8
Did some machines for back like pulldowns and rows and a new one which was a bit weird and also some curls.
Tonsilitis has flared back up think it was from travelling wearing a mask for several hours at a time and the gym session as well was very hot and stuffy. Going to rest a couple days and get back into it.
3 Likes
23/06/21
Tonsilitis flared up again after I flew back, not entirely sure but I think it was training and flying with a mask, had another break and trained today
Wave 1/Week 2/Day 2
STRENGTH GIANT SET - Overhead Focus (Hypertrophy)
Pullups
bw x 9 PR, 7, 6
Z Press
37 x 15
42 x 10
47 x 8
Plate Holos
20 x 3 x 6
Battle Ropes
3 x 20 secs
Technique Giant Set
Bench paused
80 x 5 x 5
Inverted Rows
4 x 12
Plate Halos
10 x 4 x 5
Assistance Finisher
3 rounds of this with 25kg, wasn’t able to complete last set
Load a Bar with 40% of your 1RM
Complete 10 Reps, on you last one, hold the reps above head for :30 Seconds
Complete 8 Reps, on you last one, hold the reps above head for :20 Seconds
Complete 6 Reps, on you last one, hold the reps above head for :10 Seconds
:60 Seconds Rest
Conditioning
Push up challenge
x1, 2, 3, 4, 5, 6, 7
Fatbar Reverse Curls
15kg x 55, 45
1 Like
25/06/21
Wave 1/Week 3/Day 1
STRENGTH GIANT SET - Squat Focus (Power)
Explosive Good Mornings
Band x 3 x 8
Box squats @ 50% Of your 1RM
60 x 5
80 x 12
90 x 10
“V” Sit-Ups
3 x 12
TECHNIQUE GIANT SET - 5 Rounds of the Following Giant Set
Band Leg Curl
x 12
Competition Deadlifts
110 x 5
“V” Sit-Ups
x 12
ASSISTANCE FINISHER - 5 Rounds (10 Total Minutes)
:30 Seconds Sumo Deadlifts (Moderate Weight)
:30 Seconds Goblet Squats @ 50% of Your 1RM
:30 Seconds Bent Over Rows
:30 Seconds Rest
1 Like
28/06/21
Wave 1/Week 3/Day 2
STRENGTH GIANT SET - Overhead Focus (Speed & Endurance)
Chinups
bw x 9, 7, 6
Pin Press around nose eye level
60 x 8
70 x 4
50 x 12
Med Ball Slams
3 x 12
TECHNIQUE GIANT SET - At the top of every minute for 10 minutes
Bench Press
75 x 3
DB Rows
25 x 5
ASSISTANCE FINISHER - 5 Rounds (10 Total Minutes)
:30 Seconds Extended Plate Front Hold (Like a Steering wheel) - Walking make this Easier
:30 Seconds Extended Overhead hold (Like a Farmer’s Walk)
:30 Seconds Extended Crucifix Hold (Plates in hands - Arms out to Sides)
:30 Seconds Rest
CONDITIONING - In Front of a Running Clock
3 Minutes Max Reps Medball Thrusters
3 Minutes Max Reps Fatman Pullups on Fatbar
2 Minutes Max Reps Medball Thrusters
2 Minutes Max Reps Fatman Pullups on Fatbar
1 Minute Max Reps Medball Thrusters
1 Minute Max Reps Fatman Pullups on Fatbar
Poundstone Curls
15 x 100
Tricep Pushdown
band x 100 each side
2 Likes
28/06/21
Wave 1/ Week 3/ Day 3
STRENGTH GIANT SET - Deadlift Focus (Hypertrophy)
Box Jumps
3 x 5
Deficit Deadlifts
100 x 12
120 x 9
140 x 8
DB Farmers Walks
25kg each hand x 100 feet x 3
Side Planks
3 x 20 secs
Sled Pushes
25 x 100 feet x 3
TECHNIQUE GIANT SET - 4 Rounds
Burpee Pull-ups x 3
Competition Squats 90 x 8
Full Contact Twists 20kg x 6 each side
Mindset Finisher
Deadlift
90 x 15 in 1 min 30, 1 min rest
90 x 12 in 1 min, 30 sec rest
90 x 6 in 30 secs
1 Like
30/06/21
Wave 1/Week 3/Day 4
STRENGTH GIANT SET - Bench Press Focus (Power)
Pendlay Rows
65 x 8
70 x 8
80 x 8
Pin Bench Presses
65 x 15
75 x 10
85 x 7
Flutter Kicks
3 x 30 secs
Jump Rope
3 x 30 secs
Technique Giant Set
Chins
5kg on weight vest, 5 x 5
Press
50 x 5 x 5
Flutter Kicks
5 x 30 secs
Assistance Finisheronly rest to change weight, 4 sets up 4 down
Bench
40 x 5
60 x 5
70 x 5
80 x 5
75 x 5
70 x 5
65 x 5
60 x 5
CONDITIONING
Deck of Cards Workout. Full deck, very sweaty
HEARTS - Burpees
SPADES - Fatman Pullups Rows
DIAMONDS - Jumping Squat Lateral Jumps
CLUBS - Pike Push-Ups
1 Like