T Nation

Velvet's Lifting and Other Fun Stuff Log




Brian Alsruhe Linear Progression - B2/W3/D2

Bear walks
Pull aparts

Vertical jump: x2
Squat: 175x5, 185x5, 195x5, 215x5, 225x5
Planks: x20s

Vertical jump: x2
SSB squat: 175x5, 195x3, 215x1, 185x5, 205x3, 225x1
Hollow rocks: x20s

DB reverse lunge: 80x5/leg
Plate swing: 50x12 (25/hand)
Zercher hold: 280x15s
EMOM x12 minutes

Screwed up today and started my work sets 10lbs light. I realized after my 3rd set and hopped up 20lbs instead of 10. Whoops!

Sick of the T-handle cutting into my thighs on the swings so decided to just use the handles on the plates. Seems to be a great alternative.



Brian Alsruhe Linear Progression - P2/W3/D3

Some stuff

BB row: 145x5, 155x5, 165x5, 175x5, 185x5
Bench: 145x5, 155x5, 165x5, 175x5, 185x5
Leg raise: x10

1 arm BB row: 60x3x8, 70x3x6
Incline axle bench: 140x5, 150x3, 160x1, 150x5, 160x3, 170x1
Side plank: x20s

Football bar clean, jerk, hold: 145x2+10s
Tate press: 25x8
Deadstop axle row: 140x5
EMOM x12 mintues

Friday nights workout, was away from the computer all weekend and I really hate logging from my phone.



Brian Alsruhe Linear Progression - P2/W3/D4

Some stuff

Broad jump: x2
Deadlift: 275x5, 295x5, 315x5, 335x5, 355x5
Plank: x20s

Med ball pass: x5
SG rack pull: 265x5, 285x3, 305x1, 275x5, 295x3, 315x1
V situp: x8

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

Saturdays workout. I’d like to have a video of that top set, first 4 reps felt pretty solid. Upper back starts to go round a little but no trouble with locking the reps out. Last one I had a bit of lower back rounding but nothing too dramatic. Had to re-breath and brace after the 4th rep and I just wasn’t as tight.

Also ordered a Pioneer belt last night, hope it arrives sooner than the lead time listed on their site!



Brian Alsruhe Linear Progression - P2/W4/D1

Face pulls
Squat stretch

NG pullups: +15x5, +15x5, +25x5, +25x5, +35x5
Press: 75x5, 85x5, 95x5, 105x5, 115x4
Ab wheel: x6

NG L-sit pullups: x10
Push press: 125x6, 145x3, 165x1
Saxon side bend: 15x10

Football bar clean: 115x5
Dips: x25
Football bar clean: 165x3
Inverted row: x20
Football bar clean: 185x0, 185x1

Cut back on the volume a little this week for a pseudo deload. No way I had that last rep on my top set, nice effort grinding out the 4th though.

Wanted 4 reps at 145 and 2 at 165 on the push press but it wasn’t happening.

Didn’t get my initial try cleaning 185 and the second time around it came up almost too fast. Nearly knocked myself over, so that’s good that the power is there. Ran the assistance as one humungous giant set.




Basketball: 90 minutes

No rolled ankles or anything stupid, yay!

The conditioning disparity between my upper and lower legs is pretty funny.


With these numbers I’m guessing that you’re not far from a 500 lb pull - Nice work!

I can recall that 365 x 5 was kind of a beast for me not long before I got to 500. 405 x 3 was my next big landmark and 500 came soon after.


Hope so! I’d like to hit a 500lb pull this year. I think I’d be good for around 400 right now.

365x5 is the target number for my workout this Saturday, then I’m switching to sets of 3. I’d be pretty jazzed if I end up around 385x3 at the end of the program.

Now, if only my damn press would get moving at a similar rate haha.


Not gonna happen lol! That damn lift moves in increments of 1 apparently.


Seriously man, it’s a bear haha.

I’m happy to have made some progress on it lately, but I still feel like I’m about 20lbs short of where I should be. All good though, gives me an excuse to have some bro days and work on bringing up the shoulders, triceps, and abs. We all want to get bigger but I definitely suffer from skinny guy syndrome still, adding a couple pounds of upper body should help.


I’ve been in the weight room for over 15 years and I still think I look skinny. I haven’t been taking a lot of progress pics lately and a recent look at myself now compared to a year ago revealed something - my upper body is the same! Dammit!

I gained a lot of weight and had great progress before my hip injury returned. But it appears that two days a week of big time leg work (deads, squats, lunges, and cleans) dominated the two days a week of upper body training. My legs and ass grew - none of my damn pants fit!

This year I’m focusing on upper body and decreasing my lower body training volume. I don’t think I’ll improve my bench because I’m not doing it. I don’t have any expectations for my press either. I just want to add some mass to my delts and chest.

Big legs are cool and all but really don’t do much for achieving the physique I want. I think my wife is the only one who’s noticed that my lower body has grown.


My legs and ass have definitely gotten most of my weight gain since I started lifting haha. Upper body is coming along slowly but surely. Just going to keep riding the wave.

I’m glad I don’t really have any real physique goals. I figure if I can reach my strength goals, I’ll look pretty good.


That should work as long as you have some good upper body goals. I can’t say that every power lifter has the physique I’d want. Heck, by gym standards a lot of them have “weak” bench numbers.

There are tons of gym bros who can bench 3-4 plates but have never deadlifted. But on the other hand, there are guys with 500 lb squats and 600 lb deads who “only” bench 315. I say “only” because they’re so much stronger all around than the gym bros but their bench is equal-ish.

I’ve always emphasized my legs and back. I’ve never run a program that only hit legs once a week…NEVER. But here I am, 34 years old, with a chest and delts that are smaller than I’d like.

I’ve always told myself that the gym bros do what’s easy. It’s easy to focus on chest, delts, and arms. Those workouts are fun compared to a heavy leg session. The recovery is easier too. But the gym bros look good lol! It’s time to stop hating.


I wondered why my ears were ringing.


Lol! I’m pretty sure you rep 315.

My point was about training focus and some of the big, strong, power lifters don’t have the physique I’d want. But there are also some that don’t and can bench what I deadlift.

You, sir, have a balanced physique.



Brian Alsruhe Linear Progression - P2/W4/D2

Ballistic knee thing
Pull aparts

Vertical jump: x2
Squat: 185x5, 195x5, 205x5, 215x5, 235x3
Plank: x20s

Plate swings: 50x8 (2 25’s)
SSB squat: 185x6, 205x4, 225x1
V situp: x8

Zercher holds: 210, 260, 310, 360 x10-15s

Comically bad workout tonight. Totally punked out on the top set of squats after the third rep. A fourth rep was probably there, but I didn’t have the fortitude to attempt it, weak. Proceeded to get completely folded over on the SSB squats too, all around a poor showing. Shit happens.






Few 5.9 pitches and a 5.10 pitch.

Was hoping for a volume night but the place was swamped. Crappy routes too. Was happy to just leave haha.



Brian Alsruhe Linear Progression - P2/W4/D3

Band stuff
Core stuff
Stretchy stuff

BB row: 145x5, 155x5, 165x5, 175x5, 190x5
Bench: 145x5, 155x5, 165x5, 175x5, 190x5
Leg lifts: x10

1 arm BB row: 50x3x10
Incline axle bench: 140x6, 150x4, 160x2
Hollow rocks: x20s

Football bar clean and jerk: 145x3, 155x2, 165x1
Deadstop axle row: 150x3x5

This went much better than the last workout. I’m thinking I was more beat up from basketball than I expected, lower legs are still completely shot. Made for a funky push press/jerk/slop experience, but the weight went up.


Basketball beats the hell out of me.


Haha yeah all the muscles from the knee down that don’t get worked too much. Something pretty easily rectified though.