Thanks man!
Fuck no lol. I’m not a mutant. It’s more of frame carry (trap bar) with 315 on it.
Lol, thanks man. Just explosiveness!
I wouldnt have been surprised if it was per hand haha.
Share with me some of that! I need it lol
1 Like
Do a lot of jumps (especially broad jumps) and explosive front squats. If you can front squat it for 3-5 you should be able to clean it (with practice)!
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BACK SQUAT (ss: Ab Wheel - 5x15)
135x10
185x3
225x3
275x3
315x3
365x3
385x1
405x8
405x7
405x5
315x10
15 min AMRAP
5 - pistol squats
5 - broad jumps
10 - push ups
4 Likes
DEADLIFT (ss: BW Walking Lunges 100)
135x10
225x3
275x3
315x3
365x3
385x3
405x3
465x3
485x2 (PR!)
405x10
JUMP ROPE (KB Swings - 3x25)
300 skips
@twojarslave I tried KB swings with the 44kg/97lb today (the 40kg was gone). My glutes, hamstrings, abs, and grip were screaming. Heavy kettlebells are NO joke. The 44kg was not crazy heavy, but I think I would get more milage out of the 40kg for sure!
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Outstanding! They really are a different animal once you go heavy with them. The more explosively you swing the more centrifugal force gets generated, which will make it feel way heavier than it actually is. Just a great way to do a lot of work.
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FRONT SQUAT (ss: DB RDL 4x12)
135x8
185x3
225x3
275x3
315x3
335x3
355x2
355x2
355x2
355x2
355x2
355x2
INVERTED ROWS, CURLS, PUSH UPS
100 each (50 for push ups though)
COOL DOWN YOGA
15 min
NOTES
One hour a day is all you need to get strong and conditioned as hell!
7 Likes
POWER CLEAN (ss: Broad Jumps)
135x5
155x3
185x3
205x3
225x3
245x3
265x3
285x3
245x3
245x3
245x3
245x3
245x3
DB Row (ss: Push Ups)
100x10
110x10
120x8
120x8
120x8
120x8
100x10
70x25
SPRINT
4 sprints @ probably 95%
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PAUSE BACK SQUAT (ss: Hanging Upside Down Situps)
135x3
185x3
225x3
275x3
315x3
335x3
365x5 (5 second pause)
365x5 (5 second pause)
365x5 (5 second pause)
365x5 (5 second pause)
365x5 (5 second pause)
RDL (ss: Lunges)
135x8
225x6
315x10
315x10
315x10
SWIM
20 Minutes
NOTES
Went to a different 24 Hour Fitness by a client site and they had this thing on the squat rack that you can hook your ankles and hang upside down. I used this for situps during squats. I got a feeling my abs are about to be SORE. Felt so weird. But decompressing like between squats made my spine feel so fucking good.
4 Likes
BACK SQUAT (ss: Mobility)
135x8
185x3
225x3
275x3
315x3
365x3
385x3
405x10 (Lifetime Goal achieved!!!)
335x6
BB ROW (ss: Abs & Back Ext)
265x10
245x10
245x10
245x10
245x10
SWIM SPRINTS
30 minutes
NOTES
Finally hit my lifetime goal of a 405x10 Back Squat! Reps 8-10 were a bit of grinders, but that’s ok. I’ll get them more explosive over time. Sadly I’ll never load more than 405 on my back squat. I have no desire to add more weight. But I’m going to keep pushing the reps. My shoulder is feeling pretty good.
15 Likes
Congrats man, Awesome
New goal 20 reps 
Nah maybe not.
3 Likes
Thanks man! I think I will set that as a goal. Be able to do 405x20 Back Squat, 405x5 Front Squat, and 405x20 Deadlift haha!
But I think for a while I want to focus more on the mobility and conditioning aspect for the rest of 2018 so then I can hit 2019 primed!
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Awesome man!
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Thanks man! It did feel good!
1 Like
I’m going to do my version of Alpha’s program. I’m actually excited about this. Here is my next 12 weeks of training.
Weeks 1-4: 4x8
Weeks 5-8: 5x5
Weeks 9-12: 10x3
DAY 1
Jumps / Back Squat / Abs / Push Ups / Jump Rope / 90 sec rest
RDL / Lunges / KB Swings / Abs / Burpees / 90 sec rest
DAY 2
Chin-Up / OH Press / Curls / Obliques / Condition / 90 sec rest
DB Row / DB Incline Press / Push Ups / Obliques / Condition / 90 sec rest
DAY 3
KB Swings / Deadlift / Abs / Dips / Condition / 90 sec rest
Jumps / Front Squat / GHR / Abs / Condition / 90 sec rest
DAY 4
BB Row / Bench Press / Curls / Obliques / Condition / 90 sec rest
Pull-Up / DB OH Press / Tri Ext / Obliques / Condition / 90 sec rest
DAY 5
Jumps / Back Squat / Back Ext / Abs / Condition / 90 sec rest
Should be fun
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I’m doing his program as laid out and it’s an ass kicker. Your version looks vicious haha.
1 Like
Alpha like to start with the explosive stuff, and you’ve done it on all the other lower lifts, so it might be a typo.
But shouldn’t it be: KB swings / RDL / Lunges / Abs / Burpees / 90 sec rest
I don’t think it matters much.
Tough program you’ve put together there.
1 Like
WEEK 1 of 12 - 4x8’s
DAY 1
Giant Set #1
Jumps x3
Back Squat - 135x10, 185x3, 225x3, 275x3, 315x8, 335x8, 365x8, 385x8
Ab Wheel x10
Push Ups x10
Jump Rope x50 skips
60-90 sec rest
Giant Set #2
KB Swings x10
RDL - 135x8, 225x8, 275x8, 315x8, 335x8, 365x8, 385x8
Hanging Leg Raises x10
Lunges x12
Burpees x10
60-90 sec rest
NOTES
Workout time - 55 minutes
I was SPENT. Sweat was literally dripping from everywhere lol. Now I know why Brian is in such good shape. Working out like this is a different beast. But I think it’s a great way to get conditioning and quality work in at the same time. I’m still breathing hard while typing this lol.
I’m also trying a new way to eat from today. No starchy carbs (potatoes, rice, breads, etc) until evening time. During the day I’m going to literally just eat veggies, fruit, meat, and fats. I’m going to eat like this during this program so I see how my body responds.
4 Likes
Did his Darkhorse program this summer, damn I had the same experience. It’s just tough like nothing else.
1 Like
WEEK 1 of 12 - 4x8’s
DAY 2
Giant Set #1
DB Row x 10
OH Press - 95x10, 115x5, 135x8, 145x8, 155x8, 165x8, 175x8
Russian Twist x 10
Lunges x 10
Battle Ropes x 20
60-90 sec rest
Giant Set #2
CS Row x 12
DB Incline Press - 50x8, 75x5, 85x8, 95x8, 105x8
Paloof Press - x 10
Curls x 15
Burpees x 10
60-90 sec rest
NOTES
Workout time - 53 minutes
Was SWEATIN’! After 12 weeks of this my work capacity should be through the roof! Did Rows because chin-ups are still irritating my shoulder to use as volume work. OH Press felt surprisingly good.
3 Likes