Brian Alsruhe’s 4 Horsemen

Disclaimer: I am in no way affiliated with NEVERsate Athletics or their coaching team (including Brian Alsruhe). I am merely archiving old content which was and is given away for free. No piracy or any illegal intentions are made on this website by myself, or any other party affiliated with it.

 

 

Links to discussion: 1, 2

 

The spreadsheets were made by Reddit members: bparsonage13_AnabolicMuttOz, and mrtoomin

 

GET SPREADSHEET 1 (LBS) HERE

GET SPREADSHEET 2 (LBS) HERE

GET SPREADSHEET 3 (KG) HERE

Stronglifts Madcow 5×5

Disclaimer: I am in no way affiliated with Stronglifts or their coaching team (including Mehdi Hadim). I am merely archiving old content which was and is given away for free. No piracy or any illegal intentions are made on this website by myself, or any other party affiliated with it.

Stronglifts website

About:

Day 1 Day 2 Day 3 NEXT WEEK:
Squat
1×5 @ 90%
Squat
2×5 @ 70%
Squat
1×5 @ 80%
1×3 @ 95%
1×8 @ 70%
REPEAT

INCREASE BY 5%

Bench
1×5 @ 90%
Press
1×5 @ 90%
Bench
1×5 @ 80%
1×3 @ 95%
1×8 @ 70%
REPEAT

INCREASE BY 5%

Row
1×5 @ 90%
Deadlift
1×5 @ 90%
Row

 

1×5 @ 80%
1×3 @ 95%
1×8 @ 70%
REPEAT

INCREASE BY 5%

SPREADSHEET: CLICK HERE

Functional Bodybuilding – Exercise Resource

Disclaimer: I am in no way affiliated with Marcus Filly, FBB, or any other people/organization affiliated with OPEX, or Revival Strength/Awaken Training Series. I am merely archiving old content which was and is given away for free. No piracy or any illegal intentions are made on this website by myself, or any other party affiliated with it.

The sheets by movement types:

Core

Carry/Hold

Lower Body

Upper Body

Shoulder Stability

Complexes

Conditioning

 

Please Note: this is a work in progress, any constructive criticism is more than welcome. Thank You.

Misc Resources – Crossfit

Train Sink or Swim (free adult swimming tips)

The Crossfit Glossary (by roundsfortime.com)

HSPU Volume Training Plan

150 Unbroken Wallballs

Pull Up Volume Training Plan (Strict + Kip)

The Barbell Physio – Improving OH Strength & Stability

Strategic Athlete – Bulletproof Shoulders

The PT Initiative – High Performing Shoulders

Crossover Symmetry guide

GMB Fitness – Unbreakable

The Gains Lab Knowledge (Engine)

Linchpin 12 Tests

Juggernaut 225 bench for reps

Crossfit INVICTUS Competition Archive

Disclaimer: I am in no way affiliated with Crossfit INVICTUS, CJ Martin, or any other people/organization affiliated with Crossfit INVICTUS. I am merely archiving old content which was and is given away for free. No piracy or any illegal intentions are made on this website by myself, or any other party affiliated with it.

Post Open Cycle [2018]

 

Past Programming Archives:

Misfit Athletics Programming

Comptrain Programming

Aerobic Capacity Programming

Crossfit Football Archive (Discont.)