1/19/20
Conditioning
Snow shoveling w/21lb weight vest: ~70 minutes
Got a decent amount of snow but it was powdery stuff which was nice. Sun was out and it wasn’t too cold so I had to beat the clock before it started melting and getting packed in.
@MarkKO Thanks man! I’d like to give it a shot again towards the end of my next deload week and see how I fare a little more fresh. Might take an extra minute or two between exercises to recover.
1/21/20
Brian Alsruhe Next Level Linear - squat workout 10
STRENGTH GIANT SETS (jump - squat - core - pull)
Vertical jump:
x3
SSB squats:
135x5
155x4
185x4
205x4
225x4
Ab wheel:
x5
Muscle snatch:
x5
VOLUME SUPER SET (squat - core)
SSB squats:
170x18
Ab wheel:
x12
ASSISTANCE
SSB reverse lunge:
65x15
85x10
105x5
45x20
CONDITIONING
EMOM x 8 minutes:
Toes to bar - x3
Single leg hip thrust - x3
Air squat - x3
Lower back pump is real right now, such an uncomfortable feeling. I wish my upper back could get a pump like this.
I hear ya’. Doesn’t really fit your training style right now but sitting down between sets definitely helps. I don’t really know why but sometimes I just get a wicked lower back pump doing my warm up sets. Can make for an uncomfortable session.
1/22/20
Brian Alsruhe Next Level Linear - press workout 10
STRENGTH GIANT SETS (chin - press - core - HR)
Weight vest pullups: (various grips)
+24x5x6
Axle press:
70x6
80x6
90x6
100x6
110x6
Oblique raise:
x8
Airdyne:
x20s
VOLUME SUPER SETS (press - chin)
Axle press:
75x14
75x7
Pullups:
x14
x7 (hangboard)
ASSISTANCE/CONDITIONING
3 rounds, 60s rest between rounds
Dips: 3x30s
Band pushdowns: 3x30s
Bench plyo pushups: 3x30s
3 rounds, 60s rest between rounds
Inverted row (14): 3x30s
Axle curls: 3x30x30s
Lateral raise: 3x10x30s
@Koestrizer Haha yeah man, I’m more likely to lay down than sit during these workouts. The airdyne seemed to do the trick for me today though, once I got that first sprint out I felt pretty good.
1/23/20
Climbing
Bouldering: 50 minutes
@Voxel Grabbed a membership at one of the climbing gyms near me. I’ve gotta go at least 5 times a month for the cost to make sense, so that should be good incentive to get me in there more often.
@EmilyQ The potential “who’s” in that post was a joke for @anon50325502 and our freshly banned… buddy? Wanted to get you an answer but didn’t feel like posting in that thread again.
It’s all good, man. I took the one posters advice and haven’t looked at it again anyway. I put him on ignore and switched the thread to hide or ignore (whatever the option is). I’m just gonna post in my log and that’s about it going forward.
In some ways, I might miss him. Simply because I never took the time to engage and it made for decently funny reading, but the forum is better off without.
That sounds cheap! Go go gadget!
I just saw that, 3020 damn Chris wasn’t playing.
I wasn’t sure if you meant to imply that I was interested in gb, or…what.
Oh wow, I didn’t notice that.
Further derailing things here because I was thinking about this on the treadmill this morning…
I’ll be sad if you limit yourself to your log, because I really like reading your breakdowns on things when you take time to post them. They help inform my views.
However, I need to stop engaging with people who display sustained malice myself, so I respect that you’ve gotta do what you’ve gotta do.
1/24/20
Brian Alsruhe Next Level Linear - deadlift workout 9
STRENGTH GIANT SETS (jump - deads - core - pull)
Broad jump:
x3
Deadlift:
225x8
275x8
315x8
345x8
Flutter kicks:
x20s
DB cleans:
40x5
VOLUME SUPER SET (deads - core)
Deadlift:
225x24
Plank:
x60s
CONDITIONING
Airdyne: 10 minutes
Felt like sandbagging this due to an overall feeling of malaise, but everything moved nicely so I did what I had planned. One of the lower back muscles decided it didn’t appreciate that top set. Once I strapped into the back off weight I realized there was no way I was doing more than one set so pushed through. Tried rolling out but by the time I got the equipment put away I was pretty board-like. Airdyne seemed to help a bit, assistance probably would’ve done the opposite.
@Voxel It’s not a bad deal! There’s a lot of perks that come with it to that boost the value.
@anon50325502 Haha man, I got a good chuckle when I saw that the ban was for 1000 friggin years.
@EmilyQ Nah, definitely no implication in that regard. Feel like it could go without saying haha.
1/25/20
Brian Alsruhe Next Level Linear - bench workout 10
STRENGTH GIANT SETS (row - bench - core - HR)
BB row:
135x2
155x2
175x2
185x2
205x2
215x2
Axle bench:
120x2
140x2
160x2
180x2
200x2
210x2
Side planks:
x15s/side
Airdyne:
x20s
VOLUME SUPER SETS (bench - row)
Axle bench:
170x7
170x5
170x3
BB row:
170x7
170x5
170x3
ASSISTANCE
Pull aparts: x50
Lateral raises: 10x1x50 (rest/pause)
Pushdowns: x50 (rest/pause)
Cavaliere crossover: 25x1x25/side
First time I’ve needed more than two sets to get the volume portion done.
Thanks, I’ll still post in other threads I just get sucked in too easily and I have like 900 other more productive things I could be doing, lol.
1/26/20
Climbing
Top rope: 3 pitches
Bouldering: 20 minutes
1/27/20
Brian Alsruhe Next Level Linear - squat workout 11
STRENGTH GIANT SETS (jump - squat - core - pull)
Vertical jump:
x3
SSB squats:
135x6
155x6
185x6
215x6
Ab wheel:
x5
DB snatch:
25x3/side
VOLUME SUPER SET (squat - core)
SSB squats:
150x21
Toes to bar:
x12
ASSISTANCE
3 rounds, 60s between rounds
DB reverse lunge:
25x3x30s
DB goblet squat:
40x3x30s
Wall sit:
3x30s
CONDITIONING
EMOM x 5 minutes:
Toes to bar x4
Med ball pass x5
Plank x20s
Legs were lit up after that assistance circuit. The last wall sit I had to rest my hands on my knees and I still spent the last 10 seconds slowly sliding down until I fell on my ass. Tough to stand up after that, almost decided against conditioning because I was having trouble thinking of something I could do that didn’t involve moving my legs.
1/28/20
Brian Alsruhe Next Level Linear - press workout 11
STRENGTH GIANT SETS (chins - press - core - HR)
Pullups: (various grips)
+15x4x8
Axle press:
70x8
80x8
90x8
105x8
Oblique raise:
x8
Airdyne:
x20s
VOLUME SUPER SETS (press - chins)
Axle press:
70x16
70x8
Pullups:
x16
x8 (hangboard)
CONDITIONING
5 rounds, as fast as possible
Pushups: x10
Dips: x10
Inverted rows (14): x10
ASSISTANCE
Axle curls:
30x1x50
Lateral raises:
10x1x50 (rest/pause)
Had a real tough time hanging my sweatshirt back up when I came upstairs.
I have to improve my climbing logging.
Outdoors? Indoors?
I think I did 5-6 pitches indoors yesterday. Technique was off, and I just sheer power climbed everything.
Did you catch Neil Gresham’s Youtube channel? I recommend videos 6, 7, 8, 9, 10, 11, , 12, 14 from this playlist
1/29/20
Climbing
Top rope: 5 pitches
Bouldering: 25 minutes
Thanks for the share man, I haven’t seen his stuff yet but I’ll have to check it out. I’m doing indoor climbing right now, winter has been surprisingly mild but it’ll keep me away from the outdoor crags a bit longer.
This speaks to my soul haha.
1/30/20
Brian Alsruhe Next Level Linear - deadlift workout 11
STRENGTH GIANT SETS (jump - dead - core - pull)
Broad jump:
x3
Deadlift:
225x2
275x2
315x2
365x2
395x2
Plank:
x20s
DB cleans:
40x5
VOLUME SUPER SET (deads - core)
Deadlift:
315x15
Plank:
x60s
ASSISTANCE SUPER SETS (rdl - curl)
Single leg DB RDL:
40x4x8
Band hamstring curl:
4x12
CONDITIONING
Airdyne: 6 minutes
Definitely had a third rep on that top set if I had gone for it, who knows after that. Still working through the tightness from the slip up last week, but whatever it was I came back stronger. That volume set moved too easy.
That said, once I put it down I had zero desire to do anything more challenging the rest of the workout. Figured I’d give those single led RDLs a shot again, by the end I think I was starting to get a feel for them.