Brian Alsruhe Next Level Linear - bench workout 11
STRENGTH GIANT SETS (row - bench - core - HR)
BB row:
135x4
155x4
185x4
205x4
Axle bench:
120x4
140x4
170x4
195x4
Hangboard oblique crunch:
x6
Airdyne:
x20s
VOLUME SUPER SET (bench - row)
Axle bench:
145x13+3+2 (rest/pause)
BB row:
145x11+7 (rest/pause)
ASSISTANCE
2 rounds, 90s rest between
DB incline squeeze press: 40x2x failure
DB incline press: 40x2x failure
DB floor press: 40x2x failure
CONDITIONING
EMOM x 8 minutes:
Pushups: x3
Dips: x3
Inverted row: x5
Face pulls: x5
Somewhat abbreviated this workout since I was in a rush. Hit all the components but took a couple fewer sets ramping up to the top one, made it harder to judge where to land today. Probably could have went 5lbs higher, but whatever. I should mark my axle because occasionally I grip it unevenly and it showed today, had to double rest/pause the volume work since I was lopsided. Surprised I couldn’t bang out the rows in one set, must be tired from yesterday.
Man, I had a blast playing ball today. Haven’t played in 8+ months as I seem to get hurt every time and I’d rather have my body healthy for lifting and climbing. Probably the best I’ve ever played, and walked away with only minor discomfort. Might lose my toenail again, we’ll see on that one, and just some lower back tightness which will clear up in a day or two.
Had a nice finger roll layup at one point, my buddies thought I was going to dunk it. I was surprised how high up I got, kinda wish I knew it was coming and went for the dunk.
Pretty rough on the toe, don’t want to lose momentum here but damn is it uncomfortable.
PM Brian Alsruhe Next Level Linear - squat workout 12
STRENGTH SUPER SETS (squat - core)
SSB squats:
135x8
155x8
185x8
205x8
Ab wheel:
x5
VOLUME SUPER SETS (squat - core)
SSB squats:
135x2x12
Ab wheel:
x5
ASSISTANCE
Rack supported skater lunge:
BWx3x10
Called it, pretty unimpressed with myself. Toe felt like impending doom with every squat rep, and my back is still cranky. Not worried about the back at all, but that toe is going to bother me for months. It took like a year to get back to normal the last time this happened.
Brian Alsruhe Next Level Linear - press workout 12
STRENGTH GIANT SETS (chins - press - core - HR)
Pullups:
+39x6x2
Axle press:
80x2
90x2
100x2
110x2
120x2
125x2
Oblique raise:
x8
Airdyne:
x20s
VOLUME SUPER SETS (press - chin)
Axle press:
100x7
100x5
100x3
Pullup:
x7
x5
x3
ASSISTANCE
Little rest between stations, 90s rest between rounds
DB floor press: 40x2x max reps
Dips: 2x max reps
Band pushdowns: 2x max reps
CONDITIONING
EMOM x 10 minutes:
Odd: DB devils press - 25x5
Even: Inverted row x10
Wanted to take a crack at 130 for a double today, but stayed conservative. 120 moved like crap, and I even soft kneed the second rep. Grip was a little off and I think that played a decent factor because 125 felt much more solid, had a third rep there but it’d have been a tough one. Got a little frustrated with the volume work, crashed into the floor joist hard on the first set and got so off kilter I had to terminate the set pretty early.
Seem to be coming down with some kind of sickness. Definitely been a low energy day but I managed a pretty solid workout tonight.
Brian Alsruhe Next Level Linear - deadlift workout 12
STRENGTH GIANT SETS (dead - core - pull)
Deadlift:
225x4
275x4
325x4
375x4
Toes to bar:
x5
DB cleans:
40x5
VOLUME SUPER SETS (dead - core)
Deadlifts:
275x3x6
Toes to bar:
x5
ASSISTANCE
Band pull throughs:
x50
Band rows:
x25/side
Band upper back good mornings:
x50
Band hamstring curls:
x50
Sickness isn’t bad but I’m completely sapped of energy. Strength was there but decided not to push it too hard. Been sleeping most of the day.
Shoveled for about 90 minutes yesterday, including the street in front of my house so the plow couldn’t push it back into the driveway. It was pretty effective.
Brian Alsruhe Next Level Linear - squat workout 13
STRENGTH SUPER SETS (squat - core)
SSB:
185x1
205x1
225x1
245x1
265x1
275x1
Ab wheel:
x5
VOLUME SUPER SETS (squat - core)
SSb squats:
225x5x3
Ab wheel:
x5
ASSISTANCE
Giant sets, 90s rest
Skater lunge:
BWx3x10
DB RDL:
40x3x10
SSB upper back GM:
135x3x10
That was pretty sweet. Tied my all time best back squat (which isn’t much) so I’d call that a win. I think I had a little more in the tank for that rep, probably could have set a real squat PR but I’m pleased.
I actually think that’s a volume PR too. Don’t think I’ve ever done more than 5 or 6 total reps at 225. Also the first time all program I didn’t push the volume sets close to failure.
Toe is getting back to normal at a decent rate actually, but I’m going to play it safe and stay away form jumping type movements for a bit longer.
Didn’t have anywhere convenient to hawk loogies, so I decided to skip conditioning. Too much flow going on there today.
Pretty sweet day today. Had a really great climbing session and my top set today was rock solid. Body is feeling beat to hell, but stronger than ever. Currently have zero interest in lifting and really have to force myself to go do the bare minimum, three weeks left on this program and I think a change of pace will do me well.
PM Brian Alsruhe Next Level Linear - press workout 14
STRENGTH GIANT SETS (chins - press - core - HR)
Weighted pullups: (various grips)
+25x5x5
Axle press:
80x5
90x5
100x5
110x5
115x5
Standing plate halo:
35x8
Airdyne:
x20s
VOLUME SUPER SETS (press - chin)
Axle press:
80x3x7
Pullups:
3x7
ASSISTANCE
Dips:
light band x fail
mini band x fail
bodyweight x fail
Cross body DB hammer curl:
25x2x10 superset
Rolling tricep extension:
25x2x10
CONDITIONING
EMOM x 10m
Axle pushups (1): x8
Body is feeling pretty beat up today. Climbing was fun but took a toll, feeling some aches and pains in manner that’s telling me to take a few days off.
Had a pretty sweet pec pump after lifting today, would like to look that way all the time haha. Dips against bands are a winner.
Brian Alsruhe Next Level Linear - deadlift workout 14
STRENGTH GIANT SETS (dead - core - core)
Deadlift:
225x7
275x7
325x7
Toes to bar:
x5
Hollow rocks:
x20s
VOLUME SUPER SETS (dead - core)
Deadlift:
225x3x8
Toes to bar:
x5
ASSISTANCE
DB glute bridge: (right/left/both)
40x2x8/8/8
Single leg DB RDL:
40x3x8
Kept this a pretty intentional easy day, hoping it’ll help me with a solid workout tomorrow. Whatever is going on with my glute was warning me during warmups so it was an easy audible.
Man that top set was a grinder, but I finally got my two plate bench. Feel like that should’ve happened ages ago, but whatever. Happy it was on the axle too. Got about halfway up and it slowed down mightily, and for a moment I thought it was going to start coming back down, but it just kept creeping higher and higher until it was locked out.
PM Brian Alsruhe Next Level Linear - squat workout 15
STRENGTH GIANT SETS (squat - core - core)
SSB squats:
135x5
155x5
185x5
205x5
225x5
Hollow rock:
x20s
Plank:
x20s
VOLUME SUPER SETS (squat - core)
SSB squats:
175x3x7
Flutter kicks:
x20s
ASSISTANCE
SSB reverse lunge:
95x3x5
CONDITIONING
Half mile jog
Reached out for a two-finger pocket today, probably should have fallen off the wall but didn’t, and something popped in my forearm. The arm itself actually feels fine, pain is in my palm and runs along whatever attaches to the ring finger. Should be fine if I rest it, more of an annoyance than anything because I don’t want to rest it.
Super nice out today so just got outside for a quick jog to end the workout. Didn’t feel great after lifting but no surprises there.
AM Brian Alsruhe Next Level Linear - press workout 15
STRENGTH GIANT SETS (chins - press - core - HR)
Pullups:
BWx4x7
Axle press:
70x7
80x7
90x7
110x7
Oblique raise:
x8
Airdyne:
x20s
VOLUME SUPER SET (press - row)
Axle press:
70x12
Inverted row: (14)
BWx12
ASSISTANCE
Dips:
x30
Super frustrating workout. Felt very strong, but my arm is messed up. It felt okay upon waking today, but once I started lifting it got real painful real quick. Don’t want to turn this into something worse than it needs to be so I just called it.
Going to the climbing gym tonight, but mostly so my GF can get some reps in. I’ll probably hop on some easy routes and do some 1 handed climbing.
PM Climbing
Top rope: 3 routes
Did these mostly 1 handed. Focused on footwork and got a wicked pump in the working arm. Pretty easy climbs.
Brian Alsruhe Next Level Linear - deadlift workout 15
STRENGTH GIANT SETS (dead - core - core)
Deadlift:
225x1
275x1
315x1
365x1
425x1
Leg lift:
x8
Plank:
x20s
VOLUME SUPER SETS (dead - core)
Deadlift:
335x3x5
Hollow hold:
x20s
ASSISTANCE
Band hamstring curl:
1x50
Band upper back GM:
1x50
CONDITIONING
Airdyne: 5m
PR on that top set, moved decently quick too. Actually took a video of it and I’m not crazy about my back positioning. Lower back was more rounded than I thought it’d be. Still babying the arm a little.
Work schedule got a little screwy today so I came home to bust this out before I head back in.
Brian Alsruhe Next Level Linear - bench workout 15
STRENGTH GIANT SETS (row - bench - core - HR)
Football bar row: (wide)
115x3
135x3
165x3
185x3
Football bar floor press: (wide)
115x3
135x3
165x3
185x2
Side plank:
x15s/side
Airdyne:
x20s
VOLUME SUPER SETS (bench - row)
Football bar floor press: (wide)
135x3x7
Football bar row: (wide)
135x3x7
ASSISTANCE GIANT SETS
DB incline bench:
40x3x10
DB incline skull crusher:
20x3x10
DB deadstop lateral raise:
10x3x10
CONDITIONING
EMOM x 5 minutes: (core - dips)
DB Turkish sit up/press: x6
Ring dip: x5
Band pushdowns: 100 reps
Called an audible on bench day and changed up the movements. Arm is still funky and it was going to have a negative effect on regular benching, so did something I have no benchmark to compare against. Not sure if the third rep was there on the top set, but I dig the football bar for floor pressing. Rowing with it felt a lot better than when I’ve tried in the past too.
Finally scored some Powerblocks and put them to use today, solid pump on that assistance but I should’ve used a bit more weight for the presses.
@TX_iron Thanks man! Size and body comp wise, I’ve hung steady around 185 throughout the duration of the program but a touch leaner than when I started. So I think I gained bit of quality mass during it. My strength has benefitted the most, but with a better diet I bet this would be a great hypertrophy option.