Glad you’re feeling better man.
1 Like
12/5/19
Brian Alsruhe Next Level Linear - Deadlift workout 4
STRENGTH GIANT SETS (jump - dead - core - HR)
Broad jump:
x3
Deadlift:
225x6
275x6
315x6
355x6
Flutter kicks:
x20s
Mountain climbers:
x20s
VOLUME SUPER SET (dead - core)
Deadlift:
265x18
Plank:
x60s
ASSISTANCE SUPER SETS (squat - GM - hang)
Pause front squats:
95x10
115x8
135x6
Band upper back good morning:
x8
x10
x12
Hangboard:
3x20s
@Koestrizer Definitely manageable, it’s happened like 3 times in my whole life haha.
@TX_iron Same here man, the physical aspect has been more lasting.
Almost back to normal, still having a little trouble bracing and keeping air but a big improvement from Monday.
2 Likes
12/6/19
Brian Alsruhe Next Level Linear - Bench workout 4
STRENGTH GIANT SETS (row - bench - core - HR)
BB row:
135x8
155x8
175x2x8
Axle bench:
120x8
140x8
160x8
170x8
Standing plate halo:
35x8
Airdyne:
x20s
VOLUME SUPER SET (bench - row)
Axle bench:
120x15-4-2 rest pause
BB row:
120x21
ASSISTANCE
Tabata:
20s DB clean + press w/25s
20s dips
Tabata:
20s right arm DB row w/40
20s left arm DB row w/40
CONDITIONING
As far as possible in 5 minutes:
Burpee x1,2,3,4
Hangboard pullup x1,2,3,4
25lb DB man makers x1,2,3,4
First time doing man makers. Holy crap those suck.
2 Likes
When tabata is included and doesn’t even count towards conditioning… Jesus you’re gonna show up bloody well conditioned to your next strongman show.
2 Likes
12/9/19
Brian Alsruhe Next Level Linear - Squat workout 5
STRENGTH GIANT SETS (jump - squat - core - pull)
Vertical jump:
x3
SSB squat:
135x3
155x3
185x3
205x3
235x3
Hollow rocks:
x20s
Muscle snatch:
65x5
VOLUME GIANT SETS (squat - core)
SSB squats:
190x9
190x6
Toes to bar:
2x8
ASSISTANCE
EMOM x10:
Odd minutes: SSB reverse squat - 95x5
Even minutes: SSB front squat - 95x5
CONDITIONING
As fast as possible:
Pullups: 10-9-8-7-6-5-4-3-2-1
Pushups: 1-2-3-4-5-6-7-8-9-10
@Koestrizer Haha yeah man. I’m trying out the more time/challenge oriented assistance work that Brian does rather than the set/rep stuff I’m accustomed to. It’s a much different feeling and it’s an ass kicker.
Yeah man loving these sessions & BA’s training style in general - really jives with my mentality & clearly it does yours too.
Keep up the damn good work!
I’ll keep trying to make WS4SB as Brian Alshrue-esque as possible while training vicariously through you lol
1 Like
12/10/19
Brian Alsruhe Next Level Linear - Press workout 5
STRENGTH GIANT SETS (chins - press - core - HR)
Pullups: (various grips)
+27x5x5
Axle press:
70x5
80x5
90x5
100x5
115x5
Gymnast corkscrew thing:
x8
Airdyne:
x20s
VOLUME SUPER SETS (press - chin)
Axle press:
85x11
85x7
Pullups:
BWx11
BWx7
CONDITIONING
EMOM x10 minutes:
Dips: x8
Inverted row (14): x7
Bandy twisty things: x10
ASSISTANCE
Axle curls:
30x25
40x15
50x10
40x15
30x25
Lateral raise dropsets:
25x2x fail (cheaty reps)
10x2x fail (strict)
DB PJR pullover:
40x20
40x15
@TX_iron Thanks dude, and likewise haha. Your workouts are selling me on trying WS4SB if I ever need to pare back down to 3 days/week lifting. I haven’t been as active in the logs section but I’ve been skimming and keeping up to date. It’s pretty hard to get away from trying to turn every program into a giant set party once you start training this way haha.
1 Like
No joke man! I’ve got a problem with not taking enough rest in between my sets, and giant sets totally solve that problem.
Yeah, I should probably change my log title. “2x/week training” is a bit of a misnomer.
2 Likes
12/13/19
Brian Alsruhe Next Level Linear - Deadlift workout 5
STRENGTH GIANT SETS (jump - dead - core - clean)
Broad jump:
x3
Deadlift:
225x7
275x7
315x7
355x7
Flutter kicks:
x20s
DB cleans:
40x5
VOLUME SUPER SET
Deadlift:
245x21
Plank:
x60s
ASSISTANCE
EMOM x10 minutes:
Odd - Front squat: 115x5
Even - Sandbag carry: 150x80’
Been allowing life to alter my lifting schedule second half of this week, despite it not being totally necessary. Examples being doing yesterdays workout today and skipping the conditioning. Don’t make a habit of this, me!
12/14/19
Brian Alsruhe Next Level Linear - Bench workout 5
STRENGTH GIANT SETS (row - bench - core - HR)
BB row:
135x10
155x10
175x2x10
Axle bench:
120x10
140x10
160x10
170x9
Stability ball twist/roll thing: (with KB)
16x8
Airdyne:
x20s
VOLUME SUPER SET (bench - row)
Axle bench:
110x17-5-2 (rest pause)
BB row:
115x24
ASSISTANCE
EMOM x8 minutes:
DB squeeze press: 25x5
Pushups: x5
Seated facepull: x10
CONDITIONING
Supersets:
DB man makers:
25x1,2,3,4,5
Jumping jacks:
x20
Forgot I was supposed to be doing sets of 9 today until halfway through that top set, which was good because that 9th rep was the last one going up. The basement wound up getting gifted a stability ball so I tried something with it for a core movement. I’ll probably just leave it in the corner from now on.
I wound up not being able to keep up with the clock on the assistance work. The DB squeeze press felt too light, but when I got up to do pushups I really struggled to get out the reps. Shoulders were lit up, which is somewhat disappointing because the aim was chest, but whatever.
12/16/19
Brian Alsruhe Next Level Linear - Squat workout 6
STRENGTH GIANT SETS (jump - squat - core - clean)
Vertical jump:
x3
SSB squats:
135x5
155x5
185x5
215x5
Hollow rocks:
x20s
Power clean:
95x5
VOLUME SUPER SET (squat - core)
SSB squats:
160x18
Toes to bar:
x12
ASSISTANCE
Bulgarian split squat dropset: (2 rounds)
40x5
25x10
BWx15
CONDITIONING
1 minute work / 30 seconds rest - 2 rounds
BW reverse lunges
BW squats
Band good mornings
Sandbagged my squats today a little. My lower back isn’t feeling quite right so I played it safe, though I’m 100% sure it’s muscular so probably just a poorly placed knot.
Legs were silly pumped after those split squats. I actually had to do the conditioning to get them free’d up so I could leave the basement.
12/17/19
Brian Alsruhe Next Level Linear - Press workout 6
STRENGTH GIANT SETS (chins - press - core - HR)
Pullups:
+15x5x7
Axle press:
70x7
80x7
90x7
100x7
105x7
Palloff press:
x5/side
Airdyne:
x20s
VOLUME SUPER SETS (press - chin)
Axle press:
80x13
80x8
Pullups:
BWx13
BWx8
ASSISTANCE
40 seconds work/20 seconds rest - 2 rounds w/ 1 minute break
Standing DB Arnold press: 25x40s
Lateral raise: 10x40s
Inverted row (14): BWx40s
Flat DB bench: 40x40s
CONDITIONING
Tabata plank-to-ups - 4 minutes
AM workout today since I’ll be having a late day. Performance was about what I’d have expected for a night session. Shoulders smoked again, and my abs and quads were crying during that tabata work.
Man I always feel push-ups way more in shoulders than in chest, to the point that I can actually do more dips than I can push-ups lol
1 Like
Haha I feel ya man. I can definitely do more pushups than dips in a single go, but I think when it comes to repeated bouts I’m better at dips.
12/20/19
Brian Alsruhe Next Level Linear - Deadlift workout 6
STRENGTH GIANT SETS (jump - dead - core - snatch)
Broad jump:
x3
Deadlift:
225x9
275x9
325x9
Flutter kicks:
x20s
DB snatch: (two arms)
25x5
VOLUME SUPER SET (dead - core)
Deadlift:
215x24
Kneeling ab wheel:
x10
ASSISTANCE/CONDITIONING
AMRAP x 10 minutes - 4 rounds
Bench reverse hyper: x10
Duck walk: x40’
Band hamstring curl: x10
Jumping lunges: x20
Didn’t have much of anything in the tank for this workout. Probably just because I’ve had a pretty funky week, not a big deal.
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You’re chief for continuing to go at it despite having a funk.
1 Like
Thanks man! It’s not a personal funk by any means, just my work/sleep/eating schedule has been pretty irregular. I work at a hospital so it’s to be expected, but couple that with the holiday season and it gets a little silly haha.
1 Like
12/22/19
Brian Alsruhe Next Level Linear - Bench workout 6
STRENGTH GIANT SETS (row - bench - core - HR)
BB row:
135x3
155x3
175x3
185x3
185x3
205x3
Axle bench:
120x3
140x2
160x3
170x3
180x3
200x3
Hangboard rainbows:
x6
Airdyne:
x20s
VOLUME SUPER SETS (bench - row)
Axle bench:
160x8
160x7
BB row:
160x8
160x7
ASSISTANCE
30s work/10s rest between stations, 30s rest between rounds
Standing DB Arnold press:
25x3x30s
BB curl:
45x3x30s
Band pushdown:
3x30s
Band facepull:
3x30s
Did I skip conditioning work again? You bet your bottom dollar I did. I’ll punish myself this week since work will be pretty much nonexistent.
I’m really starting to dig the timed assistance work.
12/23/19
AM
Climbing
Bouldering: 70 minutes
PM
Brian Alsruhe Next Level Linear - Squat workout 7
STRENGTH GIANT SETS (jump - squat - core - pull)
Vertical jump:
x3
SSB squats:
135x7
155x7
185x7
205x7
Ab wheel:
x5
Power snatch:
65x5
VOLUME SUPER SET (squat - core)
SSB squat:
145x21
Hollow rock:
x60s
ASSISTANCE
EMOM x 10 minutes:
Odd minutes: SSB reverse lunge - 95x5
Even minutes: SSB good morning - 95x8
CONDITIONING
Airdyne:
15s hard/45s easy x 5 rounds
That one minute hollow rock was tough, last 10 seconds were a real fight. I think the slower pace on the Airdune is actually worse than the sprints, legs just don’t want to push by the time I get there.
12/24/19
Brian Alsruhe Next Level Linear - Press workout 7
STRENGTH GIANT SETS (chins - press - core - HR)
Pullups: (various grips)
+5x5x9
Axle press:
50x9
70x9
80x9
90x9
105x6+3 (balls)
Seated med ball halo:
10x5x8
Airdyne:
x20s
VOLUME SUPER SETS (press - chin)
Axle press:
65x15
65x9
Pullups:
BWx15
BWx9 (hangboard)
ASSISTANCE
30s work/15s break, 60s rest between rounds
Flat DB bench:
40x3x30s
Inverted row: (14)
3x30s
Lateral raise:
10x3x30s
Pullaparts:
3x30s
Annoyed with this workout today. Phone has been silent all day until the 45 minutes I took to knock this out, figures, would’ve been fine even if my phone could handle more than like 2 operations at a time. Need a new one pretty bad.
I didn’t have a great grip spacing on the axle and it kind of messed with my top set, but I can’t say I’d have gotten more than an extra rep out of the proper setup. Should’ve re-racked and re-gripped but I hate doing that. I should probably mark the bar so I can have a landmark to work off.
1 Like