That’s an impressive bench press 
Looking good Velvet keep on pushing
1 Like
Haha good catch Mort, no world records for this guy.
1/12/19
Brian Alsruhe Linear Progression - P2/W4/D4
Warmup:
Band stuff
Core stuff
Stretchy stuff
MAIN GIANT SETS
Broad jump: x2
Deadlift: 275x5, 295x5, 315x5, 335x5, 365x5
Plank: x20s
ASSISTANCE STUFF
Pullaparts: a bunch
Plank walkouts: a few
Band upper back GM: a bunch
365 felt better than 355 last week which is cool. Last time I pulled 365 was a 1RM attempt, so that’s cool too.
4 Likes
So you are getting stronger?
1 Like
Oh, yeah. He’s steadily chasing us down. Doing multiple reps at certain weights (365, 405) were definitely precursors to my PRs and he’s knocking those out.
2 Likes
My deadlift seems to be responding really well to Brians program. My other lifts are doing well too, but haven’t been quite as dramatic.
This next phase will be working up to a top set of 3, so hoping to take some nice numbers from that to work off for my next program(s). Almost certainly going back to percentage work for a while.
2 Likes
I probably missed it (or I may have already asked), but how long are these workouts taking you to complete? I know when I was looking at it I figured they would take ~1.5hrs or more, so I kind of just moved on.
Probably just over an hour on average. Really depends on how quick I move between the main, supplemental, and assistance work. I can easily add 10 minutes to the workout by lollygagging there haha.
That’s not too bad at all.
I know this all too well!
I’m running Krypteia at the moment, and the workout is capped at 45mins, so it has really forced me to keep my pace up. Tonight is my first deadlift workout, so this will be the true test!
3 Likes
Good luck man!
I think I clocked a few ~30 minute workouts when I was doing 1000% Awesome this summer. That said, you’re moving way more weight than me so I can get up to my working sets pretty quickly haha.
2 Likes
1/14/19
Brian Alsruhe Linear Progression - P3/W1/D1
Warmup:
Airdyne
Pull aparts
Squat stretch
MAIN GIANT SETS
NG pullups: +10x3, +15x3, +25x3, +35x3, +45x3, +50x3, +15x4x7
Press: 75x3, 85x3, 95x3, 105x3, 115x3, 120x3, 95x4x3
Ab wheel: x5
SECOND GIANT SETS
Overhand pullups: 3x8
Football bar clean and push press: 125x5, 135x4, 145x3
V situp: x8
ASSISTANCE
Dips: +15x2x10
Pull aparts: 2x20
Real solid workout today, pretty happy about it. First time doing weighted dips, I like them but I can definitely see how you could run into trouble trying to overload that movement too quick.
@littlesleeper This one was about 55 minutes, which included me finishing the last set of the first giant set and thinking “what the hell do I do next?” haha.
4 Likes
It can take me 10 minutes to find my next piece of available equipment and then get myself organized. Supersets and circuits can take longer to organize than to actually run.
1 Like
Excited to see how this one ends up.
2 Likes
Brians work is good, I love the giant sets.
You’re going to run your PR’s through the roof Velvet.
Please to a write up after you completed the program.
1 Like
@Frank_C Yeah I hear ya. If I have a game plan going in I can usually set up my equipment pretty quick for circuits, another win for the home gym.
@losthog Same here, I’m hoping for some solid PRs to work off after the contest.
@mortdk I’ll make sure I tag you in the write-up!
1 Like
1/15/19
Conditioning
Basketball: 90 minutes
This is probably going to screw up my squat performance tomorrow again. That’ll give more a little more room to improve the next couple weeks after 
Also messed around on a peg board while I was there. Those are pretty challenging.
1/16/19
Brian Alsruhe Linear Progression - P3/W1/D2
Warmup:
Airdyne
Ballistic knee thing
Pull aparts
MAIN GIANT SETS
Plate swing: 35x5
Squat: 185x3, 205x3, 215x3, 225x3, 235x3, 195x5x3
Plank walkout: 4x3, plank: 6x20s
SECOND GIANT SETS
Band GM hop: x5
Front squat: 135x5, 155x4, 175x3
Hollow rocks: x20s
ASSISTANCE
Zercher holds: 300x3x20s
Went about how I expected this to go. Legs are pretty beat up again from basketball. That gym has a soft floor which apparently does a number on the them.
Left knee was getting a bit whiny after squats, so decided to take it easy on the assistance and live to fight harder another day. Going to opt out of basketball until after the comp.
3 Likes
1/18/19
Brian Alsruhe Linear Progression - P3/W1/D3
Warmup:
Face pulls
Bear walks
Stretchy stuff
MAIN GIANT SETS
BB row: 155x3, 165x3, 175x3, 185x3, 195x3, 165x5x3
Bench: 155x3, 165x3, 175x3, 185x3, 195x3, 165x5x3
Leg lift: x7
SECOND GIANT SETS
T bar row: 2 plates x3x10
Incline football bar bench: 135x5, 145x4, 155x3
Leg rainbows: x6
ASSISTANCE SUPERSETS
Dips: 2x20
Pull aparts: 2x30
1/19/19
Brian Alsruhe Linear Progression - P3/W1/D4
Warmup:
Band stuff
Stretchy stuff
MAIN GIANT SETS
Med ball pass: x3
Deadlift: 275x3, 295x3, 315x3, 335x3, 355x3, 375x3, 295x4x3
Plank: x20s
SECOND GIANT SETS
Med ball pass:
Axle rack pull: 300x3, 320x3, 340x3
Hollow rock: x20s
ASSISTANCE
Sandbag carry: 150x2x90’
2 Likes
How much longer do you have with this? Seems like you have been running this forever