Supposed to be three more weeks, but I’m cutting it one short. It’s felt every bit as long as it seems haha.
3 Likes
I think you’re gonna have some great gains out of this.
Might do it myself sometime in the future. I like the giant sets.
The giant sets really are pretty great. If you do run this program Mort, I’d suggest using a percentage progression or something. I’m definitely running into a wall recovery wise pushing for higher top sets each week, and breaking PRs doing so.
I think it’s fine because I’m pushing it to the limit for the upcoming contest, but there’s no longevity running it this way. I started pretty conservative on each of the phases too.
I think for someone with a little less training history, running the program as is is a kick ass option, but linear aspect is a challenge to maintain.
1 Like
1/22/19
Brian Alsruhe Linear Progression - P3/W2/D1
Warmup:
Airdyne
Face pulls
Squat stretch
MAIN GIANT SETS
NG Pullups: +15x3, +25x3, +35x3, +45x4, +50x3, +55x3, +14x4x7
Press: 75x3, 85x3, 95x3, 105x3, 115x3, 125x2, 95x4x3
Ab wheel: x5
SECOND GIANT SETS
Pullups: 3x8
Football bar clean and press: 135x5, 145x4, 155x2
V-up: x8
ASSISTANCE SUPERSETS
Dips: +20x2x10
Pull aparts: 2x30
Missed my last rep on each top set today, but just by a little, encouraging despite getting the incomplete.
3 Likes
I like these types of workouts. I find them very appealing but I also like the isolation stuff that I did today.
I think my ideal workout (for my mental health and satisfaction) is a program that hits a main lift for strength work and then chases the pump. I once ran a program from M & S called Power, Muscle, Burn. For each workout you’d do like five sets on an exercise or per muscle group. Two heavy sets, two sets of 8-12, and then a set it two is 20+ reps.
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Normally I don’t care for pump/isolation stuff, but I could certainly use the change up. The post workout pump look isn’t too bad either haha.
P, M, B sounds like a winning combo. Brians been operating off this “something heavy, something hard, something athletic” theme lately which I can get behind as well. I definitely still need some muscle building work though for the pea shooters.
2 Likes
1/23/19
Brian Alsruhe Linear Progression - P3/W2/D2
Warmup:
Foam roll legs?!
Airdyne
Squat stretch
Pull aparts
MAIN GIANT SETS
DB swing: 40x5
Squat: 185x3, 205x3, 215x3, 225x3, 235x3, 195x5x3
Planks: x20s
SECOND GIANT SETS
Explosive band GM: x5
Front squat: 135x5, 155x4, 175x3
Hollow rocks: x20s
ASSISTANCE SUPERSET
Zercher hold: 300x20s, 320x20s, 340x15s
Airdyne sprint: 3x20s
Decided to do a little soft tissue warmup since my knees were bugging me last time around. Also decided to just repeat the workout but try and hit the reps cleaner/stronger than use more weight and risk aggravating them more. Plan worked pretty well.
I need to get my KB back for swings. Plates and DBs just aren’t the same.
1 Like
Just throw an isolation exercise on the end of your sessions to hit your desired muscles.
1 Like
1/24/19
Conditioning
Incline treadmill: 30 minutes - various heights and speeds
1/25/19
Brian Alsruhe Linear Progression - P3/W2/D3
Warmup:
Scap dips/pullups
Face pulls
High steps
MAIN GIANT SETS
BB row: 155x3, 165x3, 175x3, 185x3, 200x3, 165x5x3
Bench: 155x3, 165x3, 175x3, 185x3, 200x3, 165x5x3
Leg lift: x7
SECOND GIANT SETS
T bar row: 2 plates x3x10
Incline football bar bench: 140x5, 150x4, 160x3
Seated windshield wipers: x10
ASSISTANCE SUPER SETS
Dips: 1x25, 1x20
Pull aparts: 2x30
For sure had a fourth rep and maybe a fifth in that top set. Not sure where that came from but sweet deal.
3 Likes
Awesome work in here man!
Comes from all the hard work, all the 5 and 8 reps weeks that has prepared your body to a bit of a higher rep treshold. 
Great workout.
Indeed the good times must roll. I love your zeal and commitment. Most people give up on weight lifting because they lack the zeal. I have also looked at your workout program and I think I am impressed. The only thing about you which I may not be sure of is your diet. Tell more.
1/26/18
Brian Alsruhe Linear Progression - P3/W2/D4
Warmup:
Roll legs
Band stuff
MAIN GIANT SETS
Med ball pass: x3
Deadlift: 275x3, 295x3, 315x3, 335x3, 355x3, 375x3, 295x4x3
Plank: x20s
SECOND GIANT SETS
Med ball pass: x3
Axle rack pull: 310x3, 330x3, 350x5
Hollow rock: x20s
ASSISTANCE
DOH axle hold: 190x2x failure
@duketheslaya Thanks man!
@mortdk That’s pretty spot on mort, nice to see it pay off.
@arose2018 Thanks! Brians programs are pretty effective I’d say. My diet is nothing special, and lately it’s been pretty loose. Usually 4 meals/day with a snack or two mixed in there. I go out fairly often with my gf and friends too, lots of good restaurants around here and I have an adventurous appetite haha.
2 Likes
Strong work in here man. Building work capacity and top end strength.
2 Likes
Thanks man. Yeah this program really has it all, if I didn’t want to try new stuff I’d run this one again but based off percentages.
3 Likes
1/28/18
Brian Alsruhe Linear Progression - P3/W3/D1
Warmup:
Airdyne
Face pulls
Foam roll
Stretchy stuff
MAIN GIANT SETS
NG pullups: +10x3, +15x3, +25x3, +35x3, +45x3, +55x3, +15x4x7
Press: 75x3, 85x3, 95x3, 105x3, 115x3, 125x2, 95x4x3
Ab wheel: x5
SECOND GIANT SETS
Pullups: 3x8
Football clean and push press: 145x3, 155x2, 165x1
V situp: x8
ASSISTANCE SUPERSETS
Dips: +25x2x10
Pull aparts: 2x30
4 Likes
Some good work going on here man.
I got tried just reading through the workout lol
1 Like
Haha thanks man. If you’ve ever got a bit of extra energy you don’t know what to do with I’d suggest Brians work for sure.
1 Like