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

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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

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