3/5/19
Easy Conditioning
Incline treadmill walk: 20 minutes
Something about this makes my knees feel great, diggin’ it.
3/6/19
Brian Alsruhe Powerbuiler - B1/W3/D2
Warmup:
The usual
MAIN GIANT SETS
Vertical jump: x2
Front squat: 135x8, 155x6, 175x4
Ab wheel: x5
Battle ropes: x20s
SECOND GIANT SETS
Vertical jump: x2
Back squat: 145x10, 170x8, 195x9
Ab wheel: x5
Battle ropes: x20s
ASSISTANCE
Walking lunges: BWx100 - 5:43
2 Likes
3/7/19
Easy Conditioning
Incline treadmill walk: 20 minutes
3/8/19
Brian Alsruhe Powerbuilder - B1/W3/D3
Warmup:
The usual
MAIN GIANT SETS
BB row: 115x12, 135x10, 155x12
Bench: 115x12, 135x10, 155x10
Band chop: x5/side
Airdye: x30s
SECOND GIANT SETS
T bar row (plates): 2x10, 2.5x10, 3x10
Close grip bench: 120x8, 140x6, 155x7
Band chop: x5/side
Airdyne: x30s
ASSISTANCE
Plate lateral raise: 10x10
Football bar hammer curl: 45x10
Pullover-to-press: 65x10
Pull aparts: x10
3 rounds - ~9:30
Surprised by that assistance work. Could barely lift my arms after the second set. That pullover-to-press movement is a lot more TUT than I anticipated.
1 Like
last two were great sessions keep it going
3/9/19
Brian Alsruhe Powerbuilder - B1/W3/D4
Warmup:
The usual
MAIN GIANT SETS
Broad jump: x2
Paused deadlift: 205x10, 245x8, 275x6
Dragon flag: x3
Turkish get up: 25x3
SECOND GIANT SETS
Broad jump: x2
Deadlift: 205x12, 245x10, 275x14
Flutter kicks: x30s
Turkish get up: 25x3
ASSISTANCE
Continental clean: 120x1
Football bar clean: 135x1
Hang power clean: 135x1
EMOMx5 minutes
Planned to do 10 minutes of the assistance work, definitely had it in me but just ran out of time for the actual work out.
Did my first BB clean from the floor and it was very apparent I hadn’t done them in some time. Ugly. Did the rest from the hang, but still pretty ugly.
@bigpappafrance Thanks man! 6 more weeks of this type of thing, going to be appreciating that next deload.
4 Likes
3/10/19
Easy Conditioning
Incline treadmill walk: 20 minutes
Also hiked around a snowy field for a couple hours yesterday while it was nice out.
1 Like
3/11/19
Brian Alsruhe Powerbuilder - B2/W4/D1
Warmup:
The usual
MAIN GIANT SETS
NG pullups: +35x2x5, +35x1x8
Press: 85x6, 95x4, 110x4
Bandy twisty things: x12
Airdyne: x30s
SECOND GIANT SETS
Rack chins: BWx3x10
High incline axle bench: 100x8, 115x6, 130x9
Seated windshield wipers: x10
Airdyne: x30s
ASSISTANCE
Pullups: x5
Pushups: x10
Leg raises: x8
6 rounds in just over 6 minutes
Solid, considering the lack of sleep last night and food today. Unusual circumstances leading into this one but really only affected my longevity for the assistance. Threw in the towel a few minutes early to get some damn dinner in me.
4 Likes
3/12/19
Brian Alsruhe Powerbuilder - B2/W4/D2
MAIN GIANT SETS
Vertical jump: x2
Front squat: 125x10, 145x8, 165x6
Ab wheel: x5
Battle ropes: x15s
SECOND GIANT SETS
Vertical jump: x2
Squat: 170x6, 195x4, 220x6
Ab wheel: x5
Battle ropes: x15s
ASSISTANCE
Bulgarian split squat: 35x3x10
DB RDL: 80x3x10
Hollow rocks: 3x30s
2 Likes
Great couple of sessions
1 Like
The squat is going up.
1 Like
I friggin hope so man, feel like that lift has been regressing for a while now. I think somewhere along the lines I lost the ability to ‘be tough’, for lack of a better term, at dealing with squats.
2 Likes
Just keep going until you get stapled to the rack.
2 Likes
Haha I’ve been stapled to the rack enough times to know it does me no good. Something about the eccentric loading and lack of concentric action makes my knees go nuts.
1 Like
3/15/19
Brian Alsruhe Powerbuilder - B2/W4/D3
MAIN GIANT SETS
BB row: 135x8, 155x6, 175x9
Bench: 135x8, 155x6, 175x7
Band chop: x5/side
Airdyne: x30s
SECOND GIANT SETS
T-bar row (# of plates): 2x10, 2.5x10, 3x10
Clsoe grip bench: 115x10, 135x8, 155x7
Band chop: x5/side
Airdyne: x30s
ASSISTANCE
Continuous clean and press:
105x3 - EMOM x8 minutes
I took a nap before this to simulate waking up and training in the morning… yeah that’s it.
4 Likes
Haha, I took a nap before my workout this evening as well. Thanks for the excuse!
2 Likes
3/16/19
AM: 3 mile hike
PM:
Brian Alsruhe Powerbuilder - B2/W4/D4
MAIN GIANT SETS
Box jump: x2
Pause deadlift (3s pause): 245x6, 275x4, 315x2
Plank: x20s
Turkish get up: 30x3
SECOND GIANT SETS
Box jump: x2
Deadlift: 245x8, 275x6, 315x10
Plank: x20s
Turkish get up: 30x3
ASSISTANCE
GHR: 1x9, 1x7, 1x5
45* back raise: BWx3x10
Lat pulldown: "8"x3x10
Wanted to put a little more effort into the assistance since I had the nice gym gadgets available but I had to hit the road.
@littlesleeper No problem man! All about perspective haha.
4 Likes
You are a sick man.
1 Like
Had a few minutes to get this up here today, only about a month after the fact:
Video isn’t the greatest quality, but it’s something. Rewatching this is pretty funny now, very clear where some practice with the implements would have paid off a lot. First time with anything is rarely pretty.
Aside from getting stronger and practicing with the implements, any tips from the strongman community here? @flipcollar @T3hPwnisher @TX_iron @theonecamko @Koestrizer @brady888 @strongmanvinny2
Tips from those who regularly stop by but don’t necessarily compete are welcome too!
6 Likes
which events did you do the worst in? the sandbags looked good, and the deadlift was ok. Farmers was pretty fast, minus that early hiccup.
Ok, so the first thing I’ll comment on is the log, since that’s one of my best events. The key to the log is a solid rack position. Everything comes from there. When you dip, you need to force your elbows up. Keep that log racked solidly. You lost all your energy transfer from the legs because the log rolled forward off your shoulders each time you dipped. Elbows high. I think front squats (clean grip of course) translate well to fixing this problem. You also need to keep tension in your lats and butt. flex those. lol.
sandbag was fine, just be faster on transitions from bag to bag. That’s a thing you can apply to most events. transitions are an EXCELLENT place to save time. Too many people get lazy there. Fast picks on carries, fast turnarounds, etc. so on this, just grab and throw, grab and throw.
farmers were mostly fine. I don’t have much to add there.
conan’s: lean back more. what happened there? you gave up really quickly. did you just lose your hold on the bar?
deadlift technique was fine. It looked like that was probably technically your best event. just gotta get stronger. i think you paced yourself alright.
3 Likes