Life got in the way of today so unplanned rest day.
The beauty of not being married to a set day per week is I’ll just roll into Push 1 when I get the chance.
Moving week is a hectic week 
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Today’s lifting
Got home from night shift at 0715.
Packed and reorganised boxes until 0830
Slept until 1300
Woke up, immediately stripped bed and packed bedroom.
Picked up keys at 1400, moving and unpacking until 2400+
Should sleep well.
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All is well in here I trust mate?
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Hello yes! Everything is going great guns,
It’s been a busy first week and a bit moving into the new house and getting everything sorted. Baby here in about 3 to 5 weeks which is WILD.
Still training 6 on 1 off, but rotating lower/upper/cardio instead of push/pull/legs/cardio which felt a bit too infrequent, even if it’s only by a day
Using Brian Ahlsruhe EDC for my lifting template as it’s hitting everything I need. Carrys, power, strength, hypertrophy and bw conditioning
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Another six days down
Anti-fragile.
Lots of giant sets. Lots of carry varieties. Some good running in lactate threshold.
Chasing down the reaper
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shoulders looking bigger mate. Nice
Day 1
11.3km run into work along riverside trail. Absolutely beautiful
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Really looking forward to seeing how you get on with this, the reviews I’ve seen say it’s tough even by Brian standards, be good to see an absolute stud like you get through this, I’m willing to bet the results will be impressive.
Definitely on my list of programs to run.
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Yeah it’s pretty tough going to do it in a reasonable time. I’ve managed to keep the sessions to an hour but I’m fucking moving and by the end in drenched in sweat
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Pretty sure all his programs come with a guarantee of this!
Keeping those session times down is hard, I’m on 45 masters and it’s possible to get them done in 30-40 mins, but still a little time leaks occasionally, Brian is one hard dude.
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T-nation seems to be getting back to some wild times, and I’ve gotta say, I’m kind of here for it
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A. 10 min EMOM 3 SB squat + 50 ft carry
B. 3 working rounds of
3x burpee box jump
8x deadlift
6x toe to bar
C. 10 min amrap
5 heavy RDL
20 sec KB row left
20 sec KB row right
20 sec rest
D. 5 minute bw conditioning
Minute 1 - 1/2/3/4 pull up, burpee, push up, squat. Add 1 rep to each every minute
Sweating balls afterwards. Had to cut BW conditioning to 5 mins
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DAY 3 - upper
STRENGTH - 5RDS
A. PULL UP X6
B. PUSH JERK X5
C. TOE TO BAR X6
ASSISTANCE - LITTLE REST AS POSSIBLE
12 PULL UP, 12 PIN PRESS, 24 PUSH UP
10 PULL UP, 10 PIN PRESS, 24 PUSH UP
8 PULL UP, 8 PIN PRESS, 24 PUSH UP
CARRY - 10 MIN EMOM
LEFT WAITER WALK
RIGHT WAITER WALK
LEFT FARMER CARRY
RIGHT FARMER CARRY
BW CONDITIONING
2 MIN HAND RELEASE PUSH UP
2 MIN HOLLOW HOLD
90 SEC HAND RELEASE PUSH UP
90 SEC HOLLOW HOLD
1 MIN HAND RELEASE PUSH UP
1 MIN HOLLOW HOLD
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Run
Threshold work - 2.4km trainer
Even 400m splits for a 9:35 time
That’s the easiest fast 2.4 I’ve done in a while without fully gassing.
Keeping a level split makes a world of difference
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What I mean is, usually I come out of the gates like a bat out of hell, running a 3.15 pace and then start dropping pace by 800m and am hanging on for dear life for the final 800.
Workout out an average 400 split and keeping to that helped me have some in the tank to finish. Was cool. Will keep adopting this
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Lower body
CARRY
10 min EMOM
3 burpee + 100kg farmers 40m
STRENGTH 4 rounds
3 KB snatch each side
6 zercher squat
8 tow to bar
ASSISTANCE
5 min amrap
Step ups W 16kg bells
Every drop = 4 pull up (only 1 drop, heavier next time)
CONDITIONING
10 min amrap shuttle 20m
Absolute gasser
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UPPER
CARRY
10 min EMOM
3 burpee + 1 over the shoulder
STRENGTH
3 working rounds
8 pendlay row
8 floor press
8 lying strict Russian twist
ASSISTANCE
12 min EMOM
Min 1 - 5 CG bench + 5 pull up
Min 2 - 15 KB bench + 5 pull up
Min 3 - 20 sec KB tricep extension
CONDITIONING
4 rounds
1 min pushups
Bear crawl
Gator walk
Crab walk
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happy cake day
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Two run says in a row
1x fartlek style for 30 minutes
1x zone 3 easy cruise 45 minutes
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Lower
CARRY
10 min EMOM 60m carry w KBs
(This burned up the forearms)
STRENGTH 5 rds
3 sandbag toss
5 deadlift (140/160/160/170/170)
8 toe to bar
ASSISTANCE 5 rounds on running clock
15 sec pendlay row
15 sec rest
15 sec RDL
15 sec Zercher squat
15 sec Zercher hold
30 sec rest
No BW conditioning afterwards today
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