Pretty funny workout, really showcased the occasional struggle of home gym workouts. The barbell in the landmine straight up fell apart on me twice during the dead to press things. Collar unscrewed itself from the sleeve and sent the plate flying towards the base.
That back off set was really light, and around rep 17 I was getting pretty gassed but there was no way I could bring myself to do a second set at that weight. The last rep took a good 4 seconds to lockout so it was worth it to get it done all at once.
@hypem74 Hey man, I’m only a week in but so far so good. I really enjoy Brians programs, this is the third one I’ll have done. I’m typically done in about an hour, 45-75 minutes depending on the workout is usually an accurate window.
Tough one. Wanted 215 for a top set, but I was dragging ass through 205. I’m thinking I’m not quite recovered from the deadlift workout. I was planning on 3 rounds of that assistance dropset, but after nearly collapsing I knew it wasn’t in the cards. I need to eat, apparently.
Lateral raises:
1x failure - 5s pauses at top and regress until partials
Wound up turning the assistance giant set I had planned into my conditioning workout. The main work and volume work of this program is solid, easy to put my head down and get it done. I’m overthinking the assistance as usual, today not so much, but just in general. Should stop doing that.
Bluetooth speaker died between rounds 4 and 5 of the assistance work so I ran upstairs to grab a charger and get it going again. Probably cost me a round of work but I was dry heaving by the end anyway.
My sandbag is packed fairly loose so the high drops made the subsequent picks a real fight. Thing rolled out of my grip a few times and was kicking my ass. Seemed to work the heart and lungs pretty well.
PM Brian Alsruhe Next Level Linear - Squat workout 3
STRENGTH GIANT SETS (jump - squat - core - HR)
Vertical jump:
x3
SSB squats:
135x8
155x8
185x8
195x8
Ring fallouts: (1)
x5
Mountain climbers:
x20s
VOLUME SUPER SET (squat - core)
SSB squats:
135x21
Toes to bar:
x12
ASSISTANCE SUPER SETS (lunge - sit)
DB reverse lunges:
25x3x10
Wall sit:
x20s
CONDITIONING
As far as possible in 10 minutes: (add 1 each round)
1 chin up / 2 burpees / 3 pushups / 4 jump squats / 5 16lb KB snatch
2/3/4/5/6
3/4/5/6/7
4/5/6/7/8
5/6/7/8/9
6/7/8/9/10
Coming back upstairs from the basement after this was perhaps the greatest challenge of the evening.
Need to get my food intake dialed in a bit better. I’m recovering okay, but my volume is on the lower side, as is my weight. With some more food I should be able to push harder and add a little more assistance volume.
Brian Alsruhe Next Level Linear - Deadlift workout 3
STRENGTH GIANT SETS (jump - dead - core - HR)
Broad jump:
x3
Deadlift:
185x4
225x4
275x4
315x4
375x4
Reverse crunch:
x8
Bear stance supermans:
x20s
VOLUME SUPER SET (dead - core)
Deadlift:
295x15
Bicycle crunch:
x30s
ASSISTANCE GIANT SETS (squats - curl - GM)
Front squats:
95x3x10
Band hamstring curl:
2x10
1x15
Band upper back good morning:
3x10
Didn’t really have high expectations coming into this but I guess I should have. Top set was a challenge but I felt like I had two more reps at that weight, went on to smoke that back off set. Maybe should have shot for a higher top set, but I’m happy with todays work.
@Koestrizer thanks dude! Pulling has been going well for me lately it seems.
For time:
DB clean and press: 30 reps w/ 25s
Pushups: 40 reps
Chest supported DB row: 50 reps w/ 40s
8:40
ASSISTANCE GIANT SETS (fly - pull - ext)
1 arm band fly:
1x10
1x12
1 arm band high pull:
1x10
1x16
Band overhead tricep extension
1x10
1x13
Solid workout. Might try some squeeze press with the DBs in place of the band work next week. Trying to do something to hit the chest directly on this day.
Broke down that conditioning work into clean and press x6, row x5, pushup x8, row x5 giant sets. Kept me moving and in a good rhythm but I could probably have shaved some time if I hit the reps a little harder in the beginning.
This was a hard workout. Had an anxiety episode Saturday night that I’m still recovering from. I wound up vomiting pretty hard a bunch of times. Haven’t been able to get a full breath of air since then and my midsection/neck feels like there’s some internal strain from throwing up. Causing kind of an involuntary shut down of inhalation. Should be fine in a few days but I’ve definitely felt better.
Sorry to hear that, had no idea that was something that you were struggling with. Must have missed it earlier in your log, or this is your first time writing about it. It seems like you are accustomed to it given how calmly you state that’ll it sort itself but if you ever feel yourself wanting for coping strategies hit me up.
With regards to the inhalation thing, does it feel more physical or physiological? If it’s the former, and don’t let this concern you further as it’s usually pretty easy to remedy, might it be a slipped rib?
For time:
Dips x100
Inverted row (14) x80
V-situp x60
13:30
ASSISTANCE
Tabata: 30lb axle curls/10lb lateral raises
Band pushdown x failure
@Voxel@Koestrizer Appreciate the concern guys. I’ve never mentioned it before because it’s not something I typically deal with. I think I’ve been dealt a pretty good hand in life mental health wise, so whenever something like that happens it’s a pretty isolated incident and seems to self regulate basically over night.
I think the inhalation thing is mostly physical, body is probably just recovering from RPE11 abdomen vacuums haha, seems to be getting better by the day.