T Nation

Velvet's Lifting and Other Fun Stuff Log

t-ransformation2018

#801

12/18/18

Brian Alsruhe Linear Progression - P2/W1/D2

Warmup:
Airdyne sprints
Knee warmup (Jeff Cavaliere video)
Squat stretch
Bar hang

MAIN GIANT SETS
Vertical jump: x2
Squat: 185x5, 195x5, 205x5, 215x2x5
Plank: x20s

SECOND GIANT SETS
Vertical jump: x2
SSB squat: 155x5, 165x4, 175x3, 165x5, 175x4, 185x3
Hollow rocks: x20s

ASSISTANCE CIRCUIT
DB reverse lunges: 50x5/leg
T handle swing: 50x12
Zercher holds: 210, 230, 250, 280
EMOM x12 minutes

Squats continuing to feel pretty solid. Knees aren’t too cranky right now which is probably a big help, seems to sap any degree of pop I get when they’re irritable.

Did the calf raises on the first 3 sets of holds, 8 calf raises takes about 15s which is about as long as I can hold my breath in that movement.

Not a big fan of the T handle for swings. I built it out of plumbing fittings and it works, but I have to take a pretty sumo stance with it otherwise it shreds my legs up pretty fiercely. Good tool for building explosive power in that stance, but not the purpose I’m really looking for. I should be able to source a kettlebell this weekend.

Should also note my only DBs are 25s and 35s. Definitely making the switch next weeks and it’ll be reps after that.


#802

12/20/18

Brian Alsruhe Linear Progression - P2/W1/D3

Warmup circuit:
Airdyne run
Scap slides
Squat stretch
Tiger sitouts or something

MAIN GIANT SETS
BB row: 145x5, 155x5, 165x5, 175x2x5
Bench: 145x5, 155x5, 165x5, 175x2x5
Leg raises: x10

SECOND GIANT SETS
1 arm BB row: 60x3x8, 70x3x6
Incline axle bench: 120x5, 130x4, 140x3, 130x5, 140x4, 150x3
Hollow hold: x20s

ASSISTANCE CIRCUIT
Football bar clean+jerk+overhead hold: 125x2+10s
Incline Tate press: 25x8
Dead stop axle row: 120x5
EMOM x12 mintues

Incline axle bench felt pretty nice. Somewhere between low and medium incline.

Think I’m going to need to focus more on the power jerk instead of viper. I was under the impression the viper was my strongest overhead move, but I found out tonight that is certainly not the case. Power jerk was significantly stronger. Put it over head then held a 10s lockout for 2 reps.


#803

12/22/18

Brian Alsruhe Linear Progression - P2/W1/D4

Warmup:
Airdyne runs
Face pulls
Squat stretch

MAIN GIANT SETS
Broad jump: x2
Deadlift: 275x5, 295x5, 315x5, 335x2x5
Plank: x20s

SECOND GIANT SETS
Band GM hop: x5
Snatch grip rack pull: 225x5, 245x4, 265x3, 235x5, 255x4, 275x3
V situp: x8

ASSISTANCE CIRCUIT
Sandbag carry: 150x45’
Axle shrug: 170x5+3s
Airdyne sprint: x20s
EMOM x12 minutes

Came close but zero pukes today. Paused for 3 seconds at the top of each shrug. I did a circle around the basement with the sandbag which amounts to about 45’. Navigating through the door frames adds an extra challenge. 2 runs clockwise and 2 CCW.


#804

The mental picture here for me is so funny. Nice work man


#805

Haha thanks man, probably more funny imagined than in person. Killer circuit though.


#806

12/23/18

Conditioning

Treadmill walking: 20 minutes at various inclines and speeds

This treadmill has quick hit buttons to change the speeds and inclines on the fly. Keeps a pretty mundane task somewhat engaging.


#807

12/24/18

Brian Alsruhe Linear Progression - P2/W2/D1

Warmup:
Squat stretch
Band scap slides
Tiger sit outs

MAIN GIANT SETS
NG pullups: +10x5, +15x5, +20x5, +25x5, +30x5
Press: 75x5, 85x5, 95x5, 105x5, 110x5
Ab wheel: x6

SECOND GIANT SETS
L-sit NG pullups: 3x7, 3x6
Push press: 110x5, 120x4, 130x3, 120x5, 130x4, 140x3
V-up: x8

ASSISTANCE CIRCUIT
Football bar clean: 145x3
Dips: x14
Inverted row: x12
EMOM x12 minutes

Solid workout. Diet has been pretty loose the past few days with food choices and have had a few more drinks than I normally would. Getting an huge amount of good sleep though, so I’m totally okay with all of this.


#808

Hahaha. Putting it so mildly.

Merry Christmas :christmas_tree:


#809

Hope you had a good and merry Christmas Velvet :slight_smile:


#810

@losthog Haha yeah, pizza and Chinese food were on the menu pretty much daily for me. Hope you enjoyed the holiday man!

@mortdk I did, and hope you did as well!


#811

12/26/18

Brian Alsruhe Linear Progression - P2/W2/D2

Warmup:
Did some stuff

MAIN GIANT SETS
Vertical jump: x2
Squat: 185x5, 195x5, 205x5, 215x5, 220x5
Planks: x20s

SECOND GIANT SETS
Vertical jump: x2
SSB squat: 155x5, 175x4, 195x3, 165x5, 185x4, 205x3
Hollow rocks: x20s

ASSISTANCE CIRCUIT
DB reverse lunge: 80x5/leg
T handle swing: 50x12
Zercher hold: 260x15s
EMOM x12 minutes


#812

12/27/18

Indoor Climbing

Got in three 5.10 pitches and played around on a 5.11 last night. More of a fun outing than training, but still got some good work in.


#813

12/28/18

Brian Alsruhe Linear Progression - P2/W2/D3

Warmup:
Facepulls
Squat stretch
Airdyne

MAIN GIANT SETS
BB row: 145x5, 155x5, 165x5, 175x5, 180x5
Bench: 145x5, 155x5, 165x5, 175x5, 180x5
Leg raises: x10

SECOND GIANT SETS
1 arm BB row: 60x3x8, 70x3x6
Incline axle bench: 130x5, 140x4, 150x3, 140x5, 150x4, 160x3
Side planks: x20s

ASSISTANCE CIRCUIT
Football bar clean+jerk: 145x2+10s hold
Tate press: 25x8
Deadstop axle row: 130x5
EMOM x12 minutes

Jerk technique is pretty sloppy, but I think the football bar is a contributing factor to that. Able to transfer leg drive really well through it, but clearing the ol’ chin is precarious.

Shoulders feeling a little used this week. No injuries or anything, just tired. I think it’ll be wise for me to dial back a little on the volume the next two weeks of this phase.


#814

Does Brian’s program call for wave loading on your second giant set or did you just throw that in there to spice things up?


#815

Just threw it in there to spice it up. The program calls for a second giant set, but doesn’t specify any specific loading scheme so you’re kind of left to your own devices.


#816

12/29/18

Brian Alsruhe Linear Progression - P2/W2/D4

Warmup:
Face pulls
Squat stretch
Airdyne

MAIN GIANT SETS
Broad jump: x2
Deadlift: 275x5, 295x5, 315x5, 335x5, 345x5
Planks: x20s

SECOND GIANT SETS
Med ball pass: x5
Snatch grip rack pull: 255x5, 275x4, 295x3, 265x5, 285x4, 305x3
V sit up: x8

ASSISTANCE CIRCUIT
Sandbag carry: 150x45’
Axle shrug: 170x5 (3 second pause at top)
Airdyne sprint: x20s
EMOM x12 minutes


#817

12/31/18

Brian Alsruhe Linear Progression - P2/W3/D1

Warmup:
Facepulls
Squat stretch
Airdyne

MAIN GIANT SETS
NG pullups: +10x5, +15x5, +20x5, +25x5, +35x5
Press: 75x5, 85x5, 95x5, 105x5, 115x3
Ab wheel: x6

SECOND GIANT SETS
L sit NG pullup: x7
Push press: 115x5, 135x3, 155x1, 125x5, 145x3, 165x1
V sit up: x8

ASSISTANCE CIRCUIT
Football bar clean: 145x3
Dips: x14
Inverted row: x12
EMOM x12 minutes

Had a sweet headache going into this that got worse with every attempt at bracing. Don’t think I can blame it for the top set of strict press today though, just had no juice.

Thought about calling it early during the EMOM circuit, but the start of the third round felt great so decided to finish it out.


#818

Looks like you enjoy Brians linear program.
Are you ending with 3’s week and singles week?
Btw Happy New Year


#819

Happy new year Mort!

I’ll end the program with three weeks of 3’s, the it’s deload week and contest day. After that I’ll start my next program.


#820

1/1/19

Conditioning: 3 mile walk

Just got out and enjoyed a nice day. Did a lot of thinking and reflecting on this walk, good stuff.