Forging the Berserker

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Re: Forging the Berserker

Postby Bruce » Thu Feb 09, 2017 6:42 pm

Hadn't thought about how tough the sets of 8 on DL would be. Keep me updated seems like a good program. I might give it a try when I stall on what I'm doing now
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Location: New Jersey

Re: Forging the Berserker

Postby Berserker » Sun Feb 12, 2017 2:05 am

Hey guys,

I’ve just finished the first 4 week block of my current program and I thought I’d give it a quick write up as I haven’t been posting weekly/daily updates.

The program is by a beast called Brian Alsruhe and can be found here https://www.youtube.com/watch?v=Dcr-JtlmtVc. I’d highly recommend watching the video (and all his other videos), but I’ll outline it below.

The program is periodized linear progression and a full cycle is 3 x 4 week blocks:

Block 1 – main movements are 4 sets of 8, upping the weight each week
Block 2 – main movements are 5 sets of 5, upping the weight each week
Block 3 – main movements are 10 sets of 3, upping the weight each week (I’ll be doing 6 sets of 3)
Block 1 – Back to 4 sets of 8 starting heavier than when you finished last time
Etc.

You should ramp up the weights on main movements each set until you hit your top set.

The layout of each workout is as follows:

Main giant set
• Antagonistic (upper body) or explosive (lower body) movement
• Main movement (bench, squat, OHP or deadlift)
• Abs (lower body) or obliques (upper body)
• 90secs rest
• Repeat

Secondary giant set
• Antagonistic (upper body) or explosive (lower body) movement
• Secondary variation to your main lift
• Abs (lower body) or obliques (upper body)
• 90secs rest
• Repeat

Assistance giant set
• 2 or 3 assistance movements for 2-4 sets of 10-15 reps

10 minutes conditioning


So I’ve just finished the 4 sets of 8 block and here are my thoughts so far:
• Start lighter than you think you need to... 4 sets of 8 is tough, especially on deadlifts!
• Antagonistic movements before pressing really help my shoulders
• Ramping sets really prepare the joints for the heavy set
• My abs are rock hard (under the layer of fat)
• My work capacity is increasing significantly
• 90secs rest is brutal
• I feel great all round, my joints haven’t felt so good in ages
Last edited by Berserker on Sun Feb 12, 2017 2:12 am, edited 2 times in total.
Berserker
 
Posts: 313
Joined: Fri Aug 28, 2015 1:51 am

Re: Forging the Berserker

Postby Berserker » Sun Feb 12, 2017 2:08 am

An example workout from last week in case the above doesn’t make sense:

Main giant set
Barbell row – 90kg (198lbs) x 8 reps
Bench press – ramping up to 90kg (198lbs) x 8 reps
DB side bends – 30kg (66lbs) x 10 reps
90secs rest
Repeat x 4

Secondary giant set
DB row – 35kg (77lbs) x 8 reps
Incline DB press – 30kg (66lbs) x 8 reps
Cable woodchops – 40kg (88lbs) x 10 reps
90secs rest
Repeat x 4

Assistance giant set
Plyo pushups x 8
Cable tricep extensions – 55kg (121lbs) x 12
Cable facepulls – 55kg (121lbs) x 15
90secs rest
Repeat x 4

Conditioning

Deadmill sprints – 20secs work, 1 minute rest x 5

Total workout time = 56 minutes
Berserker
 
Posts: 313
Joined: Fri Aug 28, 2015 1:51 am

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