12/26/19
Brian Alsruhe Next Level Linear - Deadlift workout 7
STRENGTH GIANT SETS (jump - dead - core - pull)
Broad jump:
x3
Deadlift:
225x3
275x3
315x3
365x3
385x3
Laying leg raise:
x8
DB cleans:
40x5
VOLUME SUPER SET (dead - core)
Deadlift:
305x15
Flutter kicks:
x60s
ASSISTANCE/CONDITIONING
Tabata:
Odd rounds: DB goblet squat - 40
Even rounds: DB RDL - 40/hand
Tabata:
Odd rounds: Hollow rock
Even rounds: Plank
12/27/19
Climbing
Top rope: 2 hours
12/28/19
Brian Alsruhe Next Level Linear - Bench workout 7
STRENGTH GIANT SETS (row - bench - core - HR)
BB row:
135x5
155x5
175x5
185x5
195x5
Axle bench:
120x5
140x5
160x5
170x5
190x5
Hanging oblique crunch:
x6
Airdyne:
x20s
VOLUME SUPER SET (bench - row)
Axle bench:
145x13+5 (rest pause)
BB row:
145x18
ASSISTANCE
30s work/15s rest - 60s break between rounds
Standing DB press:
25x3x30s
Dips:
BWx3x30s
BB curl:
45x3x30s
CONDITIONING
Weight vest walk:
30lbs x 2 miles
12/30/19
Brian Alsruhe Next Level Linear - Squat workout 8
STRENGTH GIANT SETS (jump - squat - core - pull)
Vertical jump:
x3
SSB squats:
135x9
155x9
175x9
195x9
Kneeling ab wheel:
x5
Power clean:
95x5
VOLUME SUPER SET (squat - core)
SSB squats:
125x24
Toes to bar:
x12
ASSISTANCE
SSB Reverse lunges:
45x100 total reps
CONDITIONING
Snow shoveling - multiple bouts
Squats just aren’t cool, man.
1/1/20
Brian Alsruhe Next Level Linear - Press workout 8
STRENGTH GIANT SETS (chins - press - core - HR)
Pullups: (various grips)
+36x6x3
Axle press:
70x3
80x3
90x3
100x3
110x3
120x3
Side plank:
x15s/side
Airdyne:
x20s
VOLUME SUPER SETS (press - chin)
Axle press:
95x10
95x5
Hangboard pullups:
BWx10
BWx5
CONDITIONING
Super set as fast as possible:
Inverted row (14): 10-9-8-7-6-5-4-3-2-1
Dips: 1-2-3-4-5-6-7-8-9-10
ASSISTANCE
Overhead plate raise:
25x failure
Band pushdown:
1 x failure
strong work keep it going
12/3/19
Brian Alsruhe Next Level Linear - Deadlift workout 8
STRENGTH GIANT SETS (jump - dead - core - pull)
Broad jump:
x3
Deadlift:
225x5
275x5
315x5
275x3+2 (short rest pause)
Ab scissors:
x20
DB snatch:
25x5
VOLUME SUPER SETS (dead - core)
Deadlift:
275x10
275x8
Flutter kicks:
2x30s
ASSISTANCE
30s work/15s rest - 60s break between rounds
SSB upper back GM:
135x3x30s
Band GM:
3x30s
Band hamstring curl:
3x30s
CONDITIONING
Tabata:
Odd rounds - jumping jacks x20s
Even rounds - mountain climbers x20s
Going to take a deload week next week. Been feeling beat to hell and dreading the workouts. Took about 10-15s after the first 3 reps of my top set to consider whether going for the last 2 was an option, and before I made my decision I re-braced and started pulling. I decided against going for the volume in one high rep set like usual, it was probably there but I chickened out.
1/5/20
Brian Alsruhe Next Level Linear - Bench workout 8
STRENGTH GIANT SETS (row - bench - core - HR)
BB row:
135x7
155x7
175x7
185x7
Axle bench:
120x7
140x7
160x7
180x7
Oblique rainbows:
x8
Airdyne:
x20s
VOLUME SUPER SET (bench - row)
Axle bench:
125x15+6 (rest/pause)
BB row:
125x21
ASSISTANCE
EMOM x10 minutes:
Odd: continuous clean and press - 95x3 + 10 pull aparts
Even: dips - BWx10 + 10 pull aparts
CONDITIONING
DB pushup challenge:
1 pushup + 1 DB press x25
2 pushup + 1 DB press x25
3 pushup + 1 DB press x25
4 pushup + 1 DB press x25
5 pushup + 1 DB press x25
4 pushup + 1 DB press x25
3 pushup + 1 DB press x25
2 pushup + 1 DB press x25
1 pushup + 1 DB press x25
1/6/20
Deload - squats
SSB squats:
95x5
115x5
135x3x5
SUPER SETS (curls - lunges)
Band hamstring curls:
2x20
Reverse lunges:
BWx2x15
1/7/20
Deload - press
Pullups:
BWx3x8
Axle press:
50x10
65x3x5
SUPER SETS (pushups - curls)
Bar pushups:
2x15
Axle curls:
30x2x15
1/8/20
Climbing
Bouldering: 90 minutes
1/10/20
Deload - deadlifts
Deadlift:
135x5
185x5
225x3x5
SUPER SETS (GM - raises)
Band good mornings:
5x10
Dip bar leg raises:
5x5
@Chris_Colucci hey man, are you aware of any methods to make the forum more “readable” when browsing older threads? Seems whenever the forum update occurred (before my time here) it didn’t carry formatting nicely. For reference, I’m using Chrome as my browser.
1/11/20
Deload - bench
Axle row:
80x10
100x5
120x3x5
Axle bench:
80x10
100x5
120x3x5
SUPER SET (dips - row)
Dips:
3x10
Inverted row:
3x10
Not really sure what you’re referring to. The new setup, overall, should be more easily readable (on mobile in particular) compared to the old forum. But it pretty much is what it is at this point.
Very old threads might have issues displaying quoted text or embedded images/videos because of how those used to be handled, but for the most part things should be sorted out. Any thread in particular that’s looking rough?
Hey Chris thanks for getting back to me. Should’ve been more clear but it’s 100% the quoted text I was referencing. Just an example here:
It’s not horrible by any means, just curious if there was any method I could use to clean it up to make browsing a little quicker.
1/13/20
Brian Alsruhe Next Level Linear - squat workout 9
STRENGTH GIANT SETS (jump - squat - core - pull)
Vertical jump:
x3
SSB squat:
135x2
155x2
185x2
205x2
225x2
245x2
Ab wheel:
x5
Power clean:
95x5
VOLUME SUPER SETS (squat - core)
SSB squats:
195x9
195x6
Toes to bar:
2x8
ASSISTANCE
Owe 30s hollow rocks each time the bar is racked
SSB reverse lunges:
95x60 reps (28+18+14)
Hollow rocks:
2x30s
CONDITIONING
EMOM: x3 rounds + 5 rounds scaled
Burpees - x5, 3
Squats - x5, 3
Pushups - x5, 3
Mountain climbers - x15, 10
Jumping jacks - x15, 10
Deload week did me some good, felt pretty solid during this. Second rep on the top set was ugly and slow, but moved with some purpose, if that makes sense. SSB seems to just lend itself to sticking with a rep and seeing it through to the end. Made it three rounds into the conditioning before I couldn’t keep up with the clock and had to scale it back, made it five more rounds before I started dry heaving and figured that was good enough.
1/14/20
Brian Alsruhe Next Level Linear - press workout 9
STRENGTH GIANT SETS (chins - press - core - HR)
Weight vest pullups: (various grips)
+33x6x4
Axle press:
70x4
80x4
90x4
100x4
110x4
120x4
Oblique leg raise:
x8
Airdyne:
x20s
VOLUME SUPER SETS (press - chin)
Axle press:
90x13
90x5
Hangboard pullups:
BWx13
BWx5
ASSISTANCE
As fast as possible:
21-15-9, 2 minute rest, 14-8-3
Inverted row (14): required mid-set rests
Dips: no rests
CONDITIONING
Rung and ladder:
Single arm DB clean and press x1/side - pullup x1
Single arm DB clean and press x2/side - pullup x2
Single arm DB clean and press x3/side - pullup x3
3 rounds w/ 40lb DB - 30s rest between rounds
That was a pretty smooth PR on the top set. Happy with these last couple workouts.
1/15/20
Cardio
~1 mile run: ~7 minutes
Blessed with a pretty nice day so decided to get some fresh air before the sun sets. Was pretty stiff to start from squats Monday but I’m moving pretty well after this.
1/16/20
Brian Alsruhe Next Level Linear - deadlift workout 9
STRENGTH GIANT SETS (jump - dead - core - pull)
Broad jump:
x3
Deadlift:
225x6
275x6
315x6
365x6
Flutter kicks:
x20s
DB cleans:
40x5
VOLUME SUPER SETS (dead - core)
Deadlift:
255x13
255x8
Hollow rocks:
2x30s
ASSISTANCE
BB shrugs: 135x3x20s
Upper back RDL: 135x3x20s
DB RDL: 40x3x20s
Hangboard hang: 3x20s
60s rest between rounds
CONDITIONING
Shoveling slush
Lost a little steam on this one, everything moved fine but it felt heavier than I’d have liked. Didn’t have the mental fortitude today to get the volume done in one shot, makes sense given the previous statement.
1/18/20
Brian Alsruhe Next Level Linear - bench workout 9
STRENGTH GIANT SETS (row - bench - core - HR)
BB row:
135x8
155x8
175x2x8
Axle bench:
120x8
140x8
160x8
175x8
Side plank:
x15s/side
Airdyne:
x20s
VOLUME SUPER SET (bench - row)
Axle bench:
115x19+5 (rest/pause)
BB row:
115x24
ASSISTANCE/CONDITIONING
Panora bodyweight work - 10s rest as needed, 60s rest between exercises
50 pushups - 25+5x5
25 diamond pushups - 7+6x3
50 dips - 12+9x4+2
25 bench dips - 25
35 pullups - 5x5+3x3+1
80 air squats - 50+20+10
50 leg raises - 20+3x10
@MarkKO Decided I’d put my money where my mouth is and give that a shot today. Little bit of overestimation on my part haha. Not sure how I’d have faired if I didn’t do the barbell work prior, but I’m guessing I’d still have lost. The diamond pushpus were the worst for me, I wasn’t even sure I’d be able to do one once I got into position for the first set.
That’s still really kinda good. Especially with just 60 seconds between the exercises.
