3/25/19
Brian Alsruhe Powerbuilder - B2/W6/D1
MAIN GIANT SETS
NG pullups: +25x2x7, +25x1x10
Press: 80x8, 90x6, 100x8
Bandy twisty things: x12
Airdyne: x30s
SECOND GIANT SETS
Rack chins: 3x10
High incline axle bench: 90x10, 105x8, 120x11
Band chops: x5/side
Airdyne: x30s
ASSISTANCE
Axle clean and push press:
80x3
100x3
120x3x3
Band pull aparts:
3x10
3/26/19
Brian Alsruhe Powerbuilder - B2/W6/D2
MAIN GIANT SETS
Vertical jump: x2
Front squat: 145x6, 165x4, 185x2
Ab wheel: x5
Battle ropes: x20s
SECOND GIANT SETS
Vertical jump: x2
Squat: 165x8, 185x6, 210x8
Ab wheel: x5
Battle ropes: x20s
ASSISTANCE
Walking lunges: BWx100 - 4:29
3/29/19
Brian Alsruhe Powerbuilder - B2/W6/D3
MAIN GIANT SETS
BB row: 125x8, 145x6, 165x12
Bench: 125x8, 145x6, 165x9
Band chop: x5/side
Airdyne: x30s
SECOND GIANT SETS
T bar row (plates): 2x10, 2.5x10, 3x10
Close grip bench: 135x6, 150x4, 165x4
Band chop: x5/side
Airdyne: x30s
ASSISTANCE
Incline DB bench: 40x2x10, 40x1x11
Lateral raise: 10x2x10, 10x1x14
Pull aparts: 2x10, 1x15
Feeling that shoulder burn at the end. DB benching is a hilariously awkward thing for me. I should do it more.
3/30/19
Brian Alsruhe Powerbuilder - B2/W6/D4
MAIN GIANT SETS
Broad jump: x2
Pause deadlift: 225x8, 265x6, 295x4
Hollow rocks: x30s
SECOND GIANT SETS
Broad jump: x2
Deadlift: 225x10, 265x8, 295x6
Flutter kicks: x30s
ASSISTANCE
Car deadlift simulation: (plates)
1x5
2x5
2.5x5
3x4
1.5x10
Minimum reps today on the programmed work. Program is starting to catch up with me, I’ll have enough gas to finish the last few weeks strong though.
4/1/19
Brian Alsruhe Powerbuilder - B3/W7/D1
MAIN GIANT SETS
NG pullups: +25x5, +35x5, +45x7
Press: 90x5, 100x3, 115x5
Bandy twisty things: x12
Airdyne: x30s
SECOND GIANT SETS
Rack chins: BWx3x12
High incline axle bench: 105x6, 120x4, 135x6
Band chops: x5/side
Airdyne: x30s
ASSISTANCE
Pullups: x5
Pushups: x10
Leg raises: x8
6 or 7 rounds, lost track
Started the final block of the program today. If this first week goes swimmingly it should put me a good head space for the final two weeks. So far off to a decent start.
This seems to be going well for you. Can’t wait to see the final product.
It’s a good program, probably the perfect follow up from the linear one I did before it. Ready for a change though, probably some contest prep then summer plans TBD.
4/2/19
Easy Conditioning
2 mile walk
Good to get some fresh air time in.
4/3/19
Brian Alsruhe Powerbuilder - B3/W7/D2
MAIN GIANT SETS
Vertical jump: x2
Front squat: 135x8, 155x6, 175x4
Ab wheel: x5
SECOND GIANT SETS
Vertical jump: x2
Squat: 185x5, 210x3, 235x6
Ab wheel: x5
ASSISTANCE
Some stuff, not worth logging
Week’s rolling on pretty nicely.
4/5/19
Brian Alsruhe Powerbuilder - B3/W7/D3
MAIN GIANT SETS
BB row: 145x6, 165x4, 185x10
Bench: 145x5, 165x4, 185x7
Palloff press: x5/side
SECOND GIANT SETS
T bar row (plates): 2x10, 2.5x10, 3x10
Close grip bench: 120x8, 140x6, 155x6
Palloff press: x5/side
ASSISTANCE
KB waiter walks: 24kg x ~100’ x 2 laps per arm
My shoulders are feeling like hell the past couple days, I think the first time I’ve ever had knots and stuff in my delts. Decided to skip the strongman assistance and just do the waiter walks tonight. Figure some stability stuff might be of more benefit right now.
You are really consistent and just plugging along nicely
Really inspiring Velvet. Quality work
4/6/19
Brian Alsruhe Powerbuilder - B3/W7/D4
MAIN GIANT SETS
Broad jump: x2
Pause deadlift: 265x5, 296x3, 325x1
Reverse plank: x30s
Tiger sit out: x10
SECOND GIANT SETS
Broad jump: x2
Deadlift: 265x6, 295x4, 335x8
Flutter kicks: x30s
Tiger sit out: x10
ASSISTANCE
Walking lunges: BWx100 - 3:04
Had plenty left in that top set but decided to hold back and go all out on the last set of ‘heavy’ deads next week.
@mortdk Thanks man!
another great session
4/8/19
Brian Alsruhe Powerbuilder - B3/W8/D1
MAIN GIANT SETS
NG pullups: BWx9, +15x9, +25x10
Press: 80x8, 90x6, 100x4
Bandy twisty things: x12
Airdyne: x30s
SECOND GIANT SETS
Rack chins: BWx3x12
High incline axle bench: 110x5, 125x3, 145x4
Band chops: x5/side
Airdyne: x30s
ASSISTANCE
DB curl to press: 25x3x10
Seated face pulls: 3x10
Just minimum reps on the top set today. Planned for it ahead of time, and wound up having severe heart burn so it was a blessing haha.
@bigpappafrance Thanks man! Trying to stay consistent has been a challenge lately but it’s working out.
Once this is done, are you doing a deload and then max testing or just heading into a new program?
I’m going to be jumping right into prepping for a strongman content in May after this is done. Once I get the keg @theonecamko hooked me up with I’ll actually start getting event specific work in during the assistance portion of the current program.
I just checked and it’ll work out that I’ll have exactly one month between the last day of this program and the contest. So the three weeks leading up to it I’ll just do a 5/3/1 cycle and deload.
Then, who knows haha.
Heck yeah!
The strongman scene around me is actually just starting to pick up. Typically I would have to travel to Quebec to compete, but this association just changed owners and it looks like there are actually 2-3 near my hometown this year.
I’m currently caught up in improving my PL total, but I could see myself popping in a strongman competition at some point in the future! I’m still very interested in it, I just have a few milestone lifts I’d like to hit on the big 3 before completely overhauling my training.
Nice! Yeah there seems to be a handful of gyms around me that have them annually, though I’ve only been looking at one fed. This one coming up is like 3-4 hours away, which is about the limit I’d be willing to travel at this stage.
Have you done a strongman comp before? I know when I started following your log you were training in that manner.
No I haven’t managed to get in one unfortunately.
The one I was registered for ended up getting cancelled (they lost the venue somehow), and then there wasn’t another for quite awhile and I ended up just gravitating to PL since competitions seemed more common to find around me (and I was spending most of the year on 5/3/1 anyways).
I still own some implements like a keg, log, farmers walk handles, stones, and a fire hydrant, so it will eventually be part of my training again.
Right now my main goal is pulling 700lbs on the platform, after that who knows what it will be!
Ah gotcha, bummer man! But there’s always next time.
A 700lb deadlift is a pretty worthy cause to put off strongman for a bit haha.