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Ole_Boy’s NeverSate Log

In for another Dark horse/Alsruhe fanboy log!

How’s the back going to hold up though? I found Brian’s programming quite back intensive!

Stats pretty similar to me as well be great to sew how you get on with the linear program!

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In for another Neversate log.

Glad to see Brian starting to get some of the love he deserves

Darkhorse Week 1 Day 1
August 11, 2020
Bench Press

Conditioning 10 Minutes
Even Minute - Rower
Odd Minute - 10 Pushups
Total Distance Rowed - 1339 Meters

Strength
A - Neutral Grip Cable Row - 8-12 Reps
B - Close Grip Bench Press - 3RM @ 245 lbs
C - Lying Leg/Hip Raise - 10 Reps
D - Burpees - 3 Reps
E - Rest 90 Seconds

Volume
A - Single Arm Cable Row - 8-12 Reps
B - Close Grip Bench Press - 3x8 @ 195 lbs (80%)
C - Russian Twists - 10 Reps
D - Burpees - 3 Reps
E - Rest 90 Seconds

Dynamic
Press - 10 Minute EMOM w/3 Reps @ 75 lbs

Assistance 2 Rounds
A - Neutral Grip DB Bench Press
B - Hammer Curl
C - Band Pressdown

Felt good. At plenty of food throughout the day.

Solid CG.

You not doing the emom work?

Be smart with the compounds

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Always the plan. I make sure to thoroughly warmup and cool down.

To be fair with Brian’s programming you have no choice but to be the hottest you’ve ever been by the time you hit a weight (if you’re doing it right).

Yea I LOVE doing conditioning first and his warmup with the animal walks/Barbell complex.

Must say I hate conditioning with a passion, I’ve never warmed up or stretched before lifting (just ramp up sets) and yet, doing it this way round is game changing don’t think I could go back!

I did one of Brian’s LP programs back in the day. Was extremely difficult but my work capacity went though the roof as well as the size of my back from all the rows and pull-ups. You’re definitely on the right track.

Oh yeah those two things are basically the two things I’m seeing most, every session has back work, bench - rows, ohp - chins, deads, squats - deads as speed work.

Oh and ab work - never did it properly before this now it’s every session!

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First edition of my training log. Starting with Brian Alsruhe’s “Linear” program.

Stats
Age - 31
Height - 6’2
Weight - 235-240 lbs
Estimated BF% - 15%

Maxes
Bench Press - 275 lbs
Press - 155 lbs
Squat - 385 lbs
Deadlift - 365 lbs
Sumo Deadlift - 405 lbs
Weighted Pullup - 90 lbs added
1000 meter row - 3:48
Max Pull-ups - 9

Week 1 - Day 1
Bench Press - 4x8

Primary Giant Set
1A - Cable Row: 8-12 Reps
1B - Bench Press: 4x8 (205 top set)
1C - Overhead Bar Bend: 5 each side
1D - 90 Seconds rest

Secondary Giant Set
2A - DB Row: 8-12 Reps
2B - Incline Bench Press: 4x8 (175 top set)
2C - Overhead Bar Bend: 5 each side
2D - 90 Seconds rest

Assistance Giant Set 3x8-12
3A - Dips
3B - Pec Deck
3C - Pressdown

Conditioning
Battle Ropes

Starting off with 5/3/1 1000% Awesome. Everything done in a giant set format.

Age - 31
Height - 6’2
Weight - 235-240 lbs

Current Maxes
Squat - 365
Front Squat - 250
Sumo Deadlift - 405
Conventional Deadlift - 315
Close Grip Bench - 250
Bench Press - 275
Incline Bench Press - 225
Press - 155
Push Press - 185
Pull-ups max reps - 9
Weighted Pullup - 235 lbs + 90 lbs added
1000 meter row - 3:48

Cycle 1 Training Maxes
Squat - 300
Deadlift - 300
Bench Press - 240
Press - 130

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Thanks for keeping this log, because I’m interested. Are you doing this in a gym or home?

Gym. I’m lucky enough to have a nicer gym at work plus my regular gym.

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Cycle 1 - Week 1 - Day 1
Monday, September 21, 2020

Primary Giant Set
A - Vertical Jump: 3 Reps
B - Squat: 195x5, 225x5, 255x8 (e1RM: 316 lbs)
C - Plank: 30 Seconds
D - Rest: 90 Seconds

Secondary Giant Set
A - Rope Cable Row: 8-12 Reps
B - Bench Press: 5x5 @ 190 lbs (80%)
C - Laying Leg Raise: 30 Seconds
D - Rest: 90 Seconds

Assistance 2 Rounds & 20 Reps
A - Pressdown
B - Barbell Curl

Conditioning 12 Rounds
Zercher Squat: 3 Reps & 20 seconds rest. 95 lbs.

Felt like shit today. Not enough rest in the days prior.

Starting with Brain Alsruhe’s “Linear” program. Eating around 3000-3200 calories a day. I work third shift on a rotating schedule so my lifting days will not be set. Most likely every other day.

Age: 32
Height: 6’2
Weight: 235-240 lbs
BF%:

Maxes
Bench Press: 275
Press: 155
Squat: 355
Deadlift (Conventional): 365
Deadlift (Sumo): 405
Max Pull-ups: 9
1000 meter row: 3:48

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Starting off with Brian Alsruhe’s “Linear” Program

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