Haha, it starts to dip into that “rest” period between sets/reps! Nice work man. 150lb sandbag is a heavy wrestle.
1 Like
Would you be better off switching sides each rep if you can?
That would be a better approach, but I’d almost certainly knock the bar off the hooks going the opposite way. Not really a huge deal, just happens to be the approach I need to take right now. Home gym is convenient but sometimes limiting.
2/29/19
Easy Conditioning
Incline treadmill walking: 20 minutes
Tried to go climbing tonight but both gyms were slammed. Not worth the money to be part of that circus.
You’re really true to Brians work Velvet.
I like it.
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Thanks Mort, trying my best to stick very close to the program with my setup. It’s not that difficult, sometimes I just get a little too cute with what I try to do. I’ve got a pretty solid idea of how to move forward with everything at this point though.
This program will take me up to the end of April, at which point I’ll probably move away from Brians written programs for a bit.
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One thing that’s helped me with continentals is not trying to “rest” it on my abdomen. I’m super slender, and have nowhere to rest it on so I could never do it like the big boys. I saw a video of a guy just power cleaning it mixed grip and snapped his externally rotated arm under during the dip. That method has helped me a lot.
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I’ll have to give that a try next time I do them. I’m pretty slender too and the rest was more like a slide haha. I had the most success using my stomach is a launch pad and switching my hand around mid air. Makes for a decently sketchy catch but it got up there.
I couldn’t even do that man lol. The rest way for me is always far more of a detriment than an asset
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I had to lean waayy back for it, so with any substantial weight I’m not sure how I’d fare. Definitely a learning process for this one ahead of me.
How much of that 100 rep challenge do you have left?
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I feel you. I’m still terrible at them lol. Luckily most local comps have a weight around 200 unless it’s a max, which I can OG clean.
Just 2.5 “weeks” left. I feel like I’m looking pretty good, but I don’t really like just repeating the same workout over and over again.
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I hear ya. I don’t mind doing the same big lifts all the time, but having some flexibility with assistance keeps things from becoming nightmarish.
3/1/18
Brian Alsruhe Powerbuilder - B1/W2/D3
Warmup:
Airdyne
Roll legs
Band stuff
MAIN GIANT SETS
BB row: 135x8, 155x6, 175x8
Bench: 135x8, 155x6, 175x6
Band contact twist: x5/side
Airdyne: x30s
SECOND GIANT SETS
T bar row (plates): 2x10, 2.5x10, 3x10
CG bench: 110x10, 130x8, 150x8
Band contact twist: x5/side
Airdyne: x30s
ASSISTANCE
EMOM:
Pullups x3
Dips x6
Hollow rock for remainder of the minute
6 minutes
Took that assistance finisher off Brians site. It’s supposed to be 10 minutes but I wasn’t having it tonight. Completing the pullups and dips wouldn’t have been a problem, but I was failing the hollow rock by the third minute, and by the fifth couldn’t maintain a hollow hold for more than a few seconds without resetting. His athletes are brave, something to work towards though.
Decided to just call it once my abs failed. Dealing with a little shoulder thing so figure I can save myself some stress there.
2 Likes
Hollow rocks are the devil.
1 Like
3/2/19
Brian Alsruhe Powerbuilder - B1/W2/D4
Warmup:
The usual
MAIN GIANT SETS
Broad jump: x2
Pause deadlift (3s pause): 185x12, 225x10, 255x8
Dragon flag: x3
Turkish get up: 25x3
SECOND GIANT SETS
Broad jump: x2
Deadlift: 245x8, 285x6, 315x8
Flutter kicks: x30s
Turkish get up: 25x3
ASSISTANCE
DB Pendlay row: 40x3x10
SSB GM: 95x3x10
SSB squat: 95x3x10
Time: 8:31
That assistance circuit was more of a mental than physical challenge. Whose idea was it to put pause deadlifts before regular ones? That guy is a real bastard.
6 Likes
Solid session!!!
Didn’t you write this yourself 
And for reps of 12, 10, and 8. Brutal.
Got a little bit of conditioning in this morning with some heavy snow shoveling.
@bigpappafrance Thanks man!
@losthog I did, I’m the bastard haha.
@Frank_C Maintaining the proper brace was by far the hardest aspect. None of those sets were heavy but they took a decent amount of time.
2 Likes
3/4/19
Brian Alsruhe Powerbuilder - B1/W3/D1
Warmup:
The usual
MAIN GIANT SETS
NG pullups: +15x2x9, +15x1x11
Press: 75x10, 85x8, 95x9
Bandy twisty things: x10
Airdyne: x30s
SECOND GIANT SETS
Rack chins: 3x8
High incline axle bench: 85x12, 100x10, 115x10
Seated windshield wipers: x10
Tiger sit outs: x10
ASSISTANCE
Football bar viper press: 115x3
EMOM for 4 minutes, failed 3rd rep on minute 5
3 Likes