Day 1 – Deadlifts and Core: Strength and Conditioning Workout

Holy crap, what a workout! As you know, I’ve been researching different strength training methods over the past few months. I went through several phases doing 5×5, 5-3-1, and my own variation of other strength building techniques. But last week I stumbled upon a workout program from Brian Alsruhe on YouTube (the video is below).

The first day of the program focuses on deadlifts. Naturally, you’re starting with deadlifts but the remainder of the workout consists of exercises that will help you increase your deadlift. And I’m going to take you through my first day on Brian’s program below (well, my version – I modified this a little).

I threw in my actual numbers for my sake. I’m going to document this as I go in order to truly track progress. I’m hoping to get my deadlift numbers up. As you may know, I just started doing deads again after years of lower back problems (the link is to a previous post talking specific stretching that I do; that combined with Yoga has eliminated my back pain).

Day 1 – Deadlifts and Core Workout

Phase 1 – Deadlifts and Core
Sequence Exercise Sets Reps Weight
A Jump Squats 5 8 bodyweight
B Deadlifts 1 8 225
B Deadlifts 2 5 275
B Deadlifts 3 5 275
B Deadlifts 4 4 275
B Deadlifts 5 4 295
C Decline Situps 5 8 bodyweight
Phase 2 – Deadlifts and Core
Sequence Exercise Sets Reps Weight
A Stiff-Leg Dead Lifts 1 8 135
A Stiff-Leg Dead Lifts 2 8 185
A Stiff-Leg Dead Lifts 3 8 185
A Stiff-Leg Dead Lifts 4 8 225
B Decline Situps 4 8 bodyweight
Phase 3 – Back and Core
Sequence Exercise Sets Reps Weight
A Rows (reverse grip) 4 8 225
B Good Mornings 2 8 45 (bar)
B Good Mornings 2 8 65
C Leg Raises 4 8 bodyweight

The Workout Explained

At a glance, it looks like a superset workout. And to me, it looked like everything but a strength training workout. But I put aside my own cognitive biases and started the program. You’ll soon see why.

You’ll notice this strength training workout is broken up into three phases. And each exercise has a sequence. The exercises are performed in this sequence for each phase. For example, in Phase 1 you’ll perform the jump squat, deadlift, and then finish with decline sit-ups. And then you’ll repeat three more times.

Some exercises are listed more than once. I did this for the exercises where the amount of weight changed. This helps me keep track for each set. If there are not weight changes or if I’m just using bodyweight, I just listed the number of sets and reps in one line.

This program is based on linear progression using what’s called giant sets. Now you may be wondering what the difference is between supersets and giant sets.

Supersets are merely going from one exercise to another. Giant sets are in essence the same concept but there difference is the exercises are all supporting a specific lift.

To better explain this, let’s breakdown Phase 1 in the above workout. Starting out with jump squats gets the blood flowing and activates that explosiveness you need for deadlifts. The last exercise works your core which is an antagonist movement to deadlifts. This is a known technique to help increase your strength on specific lifts. All exercises performed are based on supporting the deadlift.

Linear Progression Workout Video – Brian Alsruhe

Brian Alsruhe explains this program in depth below. This is the video I ran across several days ago. Remember the part where I said you’ll see why I decided to start this program? This dude obviously knows what he’s doing, and he’s super strong and has great body composition. Check it out, and I encourage you to subscribe to his channel.

Strength and Conditioning Program

Again, I’m making a few minor adjustments to the program. Like you’ll see that I didn’t do any hyper-extensions today, which are part of day one in the video. That piece of equipment wasn’t available this morning so I just skipped it. I’ll either do them or throw something else in next week.

I still have three more workouts to go according to Brian’s program. Tomorrow with be focused on the bench press with some added chest and back exercises. I’ll hit squats on Thursday and shoulders with some extra rows on Friday. I may take Wednesday off or I may go in and train a little arms and calves, which is not part of the program.

Lastly, Brian harps on using 10 minutes at the end of your workout for conditioning. ‘Get your conditioning done. Be a better person, get your life together!’ – Brian Alsruhe.

I’ll more than likely do my conditioning workout in the evenings, which will consist of my martial arts workout. I had gotten into practicing kicks earlier this year but I haven’t been doing this consistently for the past couple of weeks. It’s time to get back into that, at least three times a week.

I’ll keep you updated on my progress through my blog posts and also Facebook. I post my workouts daily on Facebook, and will blog about them when I want to go into detail, like today.

Train with Passion,


>>> Day 2 – Bench Press and Rows

4 Trackbacks & Pingbacks

  1. Day 2 - Bench Press and Rows: Strength and Conditioning Workout *
  2. Day 4 - Shoulders and Pull-ups: Strength and Conditioning Workout *
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