How to SALVAGE a "BAD" Workout Day - Whiteboard programming

Рет қаралды 17,632

Күн бұрын

00:00 Welcome, My friends.
00:10 Reddit AMA This Thursday from 4-6PM (EST) Weightroom Subreddit
00:39 “Bad” Days vs. “LAZY” days
01:26 How often Are “Bad” Days acceptable?
02:25 What to do on Bad Gym Days
02:56 Grab Something to Take Notes with
03:39 Change your Mindset about the Day
04:48 How to Choose Your new Variation
05:38 Rep Ranges & Why
07:43 Do as many sets as you feel is necessary
08:12 Why you want to keep this session short
08:35 Assistance EMOM
11:30 Bodyweight EMOM
14:16 Come Join me at the AMA!
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Пікірлер: 103

@CBScale 3 жыл бұрын

When my training days just straight suck, I drop back to your body weight quarantine workout that correlates with the same day. Absolutely smokes me! But I know if I touch any weights at all my brain goes super negative and my mental game blows on days like this.

@John-ms6bv 3 жыл бұрын

“Those days you just don’t have it.” Oh, yeah, I know those days well . . . I call them bench days.

@lukeellis9523 3 жыл бұрын

Good lord I felt this 😂😭

@nominox1158 3 жыл бұрын

I had this today 😔

@derdude385 3 жыл бұрын

Love from Germany! Keep up the incredible work!

@BrianAlsruheOfficial 3 жыл бұрын

Thank you so much for watching it my friend!

@Friholio 3 жыл бұрын

Your voice sounds so much better!! Hope your health is going strong my brother.

@phokeybladewar 3 жыл бұрын

I actually miss the big clap at the beginning of the vids

@BrianAlsruheOfficial 3 жыл бұрын

It’s still happens at the beginning of most training videos my friend. I just don’t do it at the beginning of talking videos

@itsmaxmajor 3 жыл бұрын

I heard several big claps in this video 😁

@jakechesley6037 3 жыл бұрын

Wish this would've come out a month or two ago. Started 4-horsemen right before work jumped hours. Trying to push through the workouts and work 65-70 hour weeks end up with ALLOT of bad days by week 3-4. Ended up having to take a week super light to recover. Just restarted the program now that we're down to normal hours again and noticing a huge difference with proper recovery!

@nolanclay8121 3 жыл бұрын

Thank you Brian I actually appreciate the video. Last month I had one of those days and I'm definitely going to hang on to that template for the next one that comes around. I appreciate you and all of your knowledge.

@edburgess2550 3 жыл бұрын

Thank you Brian as always, I needed to see this today, hope you keeping well

@saumyamishra7506 3 жыл бұрын

found your channel a week ago, and I am very glad I did. best info on the website 🙏🙏

@StealthSueYou 3 жыл бұрын

Great video, Brian. I definitely have some rough days, so this is helpful! Thankfully your PowerBuilder program does include some room for variations, so that makes the decision all the easier on these days.

@Berserkr696 3 жыл бұрын

I actually like the look of this setup for my regular training!

@StrengthHacksCoaching 3 жыл бұрын

Nice original content, you easily have one of the best channels to learn from

@spartan.prime.7878 3 жыл бұрын

This is a huge help man I had thought about something like this before but had doubts about it, thank you Brian Alsruhe for being a good guy

@joeyjohnson9765 3 жыл бұрын

I’m 19 and just started your powerbuilding program yesterday, it is absolutely insaneee but I like it a lot

@JdSpoof 3 жыл бұрын

A lot of great tools here. Will be implementing this into my program. Thanks Brian!

@gabrielolsson2033 3 жыл бұрын

What a lifesaver when the bad gym days hits full force! Ace quality stuff, thanks for sharing, much apriciated. Cheers!

@rotteneggs36 3 жыл бұрын

Dude thank you for making these videos.

@manimal667 3 жыл бұрын

This is a great video/ idea. My sleep has been trash lately and i've just been grinding. Good to see a constructive way to pivot a workout.

@allcleanenterpise 3 жыл бұрын

I enjoy how you lay out the clear call to solider up and get to work. The "press in buttercup" was helpful!! If your in a hole quit digging, such a Big Bro!!

@Rastamahatma 3 жыл бұрын

Going to keep this advice in mind for those "blah" days. The mental game has been the harder part through winter in my unheated "gym" space.

@brucemackenzie4952 3 жыл бұрын

One of the great guys. Always good content and lots of fun!

@e.e.8589 3 жыл бұрын

Perfect timing 👍

@AlexCWill 3 жыл бұрын

I had a lazy training day yesterday. Last week was the week of going for top singles and my CNS is absolutely fried. Thanks for much for this video Brian!

@camerongormley3318 3 жыл бұрын

needed this big man thanks! february was the worst month of lifting i ever had, made no progress, was always trying to push to the limit even when my cns had been fried from household and work stress, back to it tommorow though, work my way back into it.

@Bromancer 3 жыл бұрын

Definitely needed this today, thanks for (yet again) reading my mind Brian.

@BrianAlsruheOfficial 3 жыл бұрын

I hope it helps you out in the future brother!

@nicholasmartin8889 3 жыл бұрын

Very excited to pick your brain for your AMA!

@MFK1981 3 жыл бұрын

Great job matching your shirt to the fireplace!

@StealthSueYou 3 жыл бұрын

Much needed, thank you!

@buddyalvarado6983 3 жыл бұрын

Great break down, very informative and doable, good exercise variety 👍

@DVRKSHVYVN 3 жыл бұрын

This will come handy when I start Dark horse, thank you very much!

@williambilinski 3 жыл бұрын

This is great content 💪 solid reference for the future

@Eee00123 3 жыл бұрын

Great video!

@BetterBeerBlog 3 жыл бұрын

Yesterday was a bad day. What a timely video.

@oryshkat 3 жыл бұрын

Looking forward to the AMA at r/weightroom Brian!

@MegaKush83 3 жыл бұрын

Greeting from Brisbane.... love your content.

@BrianAlsruheOfficial 3 жыл бұрын

Thank you so much for checking it out my friend!

@hadramawut29 3 жыл бұрын

Awesome topic actually for this vid

@devanshbharti2437 3 жыл бұрын

Dude I needed this

@BrianAlsruheOfficial 3 жыл бұрын

I hope it will help you out!

@ryanhartwell4188 3 жыл бұрын

This actually looks super useful. I had a trash squat morning and felt pretty defeated

@neversate 3 жыл бұрын

Most underrated fitness channel

@YoungenFitness 3 жыл бұрын

Great vid bri as always!

@BrianAlsruheOfficial 3 жыл бұрын

Thank you so much!

@user-zb3lr3ke4f 3 жыл бұрын

Great content man. How are you feeling health-wise?

@nomadicstrength 3 жыл бұрын

Oh I'm so happy this was posted.

@BrianAlsruheOfficial 3 жыл бұрын

Thanks so much for checking it out, I hope it helps!

@nomadicstrength 3 жыл бұрын

@@BrianAlsruheOfficial It's a deload week for me with huge PR next week. For sure man.

@vanillacowboy8193 3 жыл бұрын

Combining every possible preworkout, L-Arganine, creatine, beta-alanine, whey, cocaine, casine, dog food, rat poison, pure bull sweat is what does it for me

@BurstingVeins1 3 жыл бұрын

Hey Brian, I'm a local Marylander and been watching the channel for a few years and previous purchased shirts to help support you. Especially since the pandemic has been tough on your business, what's the best way to support you these days? I would get a program, but I already have one at the moment and I think you mentioned in a video before that's a no-go to mixing different trainer's programs.

@ronin_9 3 жыл бұрын

Brian is the MAN

@camduron5173 3 жыл бұрын

Yesterday my squat an deadlift was terrible so I jus went to bench an someone came up to me an motivated me an pushed me an I realized is that’s What I need a workout partner but my workout partner I feel like gave up going to the gym Bc he never comes

@camduron5173 3 жыл бұрын

@@Joseph-zw6wm I was working out later than I usually do so I didn’t take pre workout to help me sleep

@sadradehbashi3598 3 жыл бұрын

@camduron5173 3 жыл бұрын

@@Joseph-zw6wm o I like doin squat an deadlift if I jus wasn’t feeling it yesterday

@jimmytavitian1523 3 жыл бұрын

Damn i could of done this yesterday when i did not want to workout. Lol

@StandStrength 3 жыл бұрын

This is what it means to be like water and go with the flow.

@dfwpiper1 3 жыл бұрын

can I use this template every day, if every day has been a bad gym day as of late?

@_vvinsanity 3 жыл бұрын

The whiteboard is your friend. You expect it. You write what Brian writes on it.

@CadiRaven 3 жыл бұрын

Yay whiteboard!! :) lol

@PhysiquePro 3 жыл бұрын

Also, Do you find your recupration is a lot slower as you get a little older and/or not eating as much as you did previously. I tend to not eat the first two to 4 hours three times a week and feel amazing but notice the recuperation suffers a little. Those days of everything feels heavy, I would feel it every three months or so and now I get those days once a monthish becasue of the fast. I'm not the bodybuilder type and am more of a performance based trainer. Chasing my performance and not the pump.

@muineeguh7011 3 жыл бұрын

The best days are when Brian Alsruhe and Alan thrall both upload

@posterchild8486 3 жыл бұрын

Mr. Alsruhe's voice is coming back.

@BlissfulRonin 3 жыл бұрын

Hey Brian just a quick question hope you get it I’ll leave it on your Instagram as well, what brand or type of resistance bands are best for the dead lift?

@d0nnerhall932 3 жыл бұрын

Hey Brian! Whats about the neversate website? Will you continue doing it? Miss the daily workouts. They were great!

@BrianAlsruheOfficial 3 жыл бұрын

I still use it for programming and things like that, but the daily workout is for the athletes at the gym and since we are currently closed to the public because we can’t do what we do, there’s no programming for them

@jakegentry9593 3 жыл бұрын

Hey Brian I've been having an issue with my arms going numb when I squat, do you have any idea what it could be? I've tried to change how I grip the bar and bar position on my back but nothing is working

3 жыл бұрын

I have the same problem. I can't do normal squats (with a barbell) 'cause I have problems on my shoulders. Even after all the strenght work and years trying to fix it, I still can't do it. I do Belt squats as my main move instead. Anyway, just wanted to let you know it might have to do with your shoulders.

@dariuswilliams5228 3 жыл бұрын

Dang I needed this yesterday I got stapled to the Bench

@BrianAlsruheOfficial 3 жыл бұрын

I honestly tried to get it out Monday because I knew so many people would be benching, unfortunately I ran out of hours in the day!

@dariuswilliams5228 3 жыл бұрын

@@BrianAlsruheOfficial man I appreciate it dude. I had a final for the semester due and I’m in a calorie deficit and still tried to push thru😂. I set myself up for a bad workout. Mentally and physically stressed.

@CalvinHobbes92 3 жыл бұрын

You should do regular Clubhouse sessions and answer questions. It can be super interesting and more organic than reddit v

@BrianAlsruheOfficial 3 жыл бұрын

I would like to do something like that

@devanshbharti2437 3 жыл бұрын

@@BrianAlsruheOfficial I took a rabies shot yesterday and I think that might be a problem with the workout that I did today because it was not so good I was doing deadlift and I was feeling very weak today and thanks for the great content that you put out

@ManuelVCano 3 жыл бұрын

@Neversate Brian. When will you be getting back to your gym?

@BrianAlsruheOfficial 3 жыл бұрын

When we are legally able to train the way we train. So more than likely it will close for good because of financial reasons before we get there.

@ManuelVCano 3 жыл бұрын

@@BrianAlsruheOfficial Sorry to hear that. I started lifting later in life. I'm 39 in 2 weeks. You and Alan Thrall are my go to for training. Blessings to you brother

@luxloxmario4657 3 жыл бұрын

@@BrianAlsruheOfficial i hope u can keep the gym open

@MrDarthBaker 3 жыл бұрын

You won’t be by yourself on r/weightroom, all of us there are really looking forward to talking to you lol

@BrianAlsruheOfficial 3 жыл бұрын

I appreciate that brother!

@PhysiquePro 3 жыл бұрын

Have you ever crashed the week of your competitions? My Problem is I find I break PR's in the gym and come comp time and my lifts are not as good.

@aquaswimmike 3 жыл бұрын

This may have been answered but what happened to your gym. Closed for covid? Open at some point or it's gone?

@scottalderson4708 3 жыл бұрын

Cool vid Brian. Just a heads up, I sent an email on Jan 12, with the name levianderson in it. I know you said with where you live it's difficult to get to every email, no rush, just a heads up whenever you get to it. My question to you is, say a person only has access to bands but want to do strongman, how would he or she go about doing strongman workouts? This isn't for me, just an idea.

@BrianAlsruheOfficial 3 жыл бұрын

I definitely didn’t get the email brother I respond to every single one of them so if you can resend it I will definitely get back to you

@scottalderson4708 3 жыл бұрын

@@BrianAlsruheOfficial will do. Thanks.

@insane_squirrel83 3 жыл бұрын

r/strongman subreddit next time!

@ITisCRAIG 3 жыл бұрын

Did you make this video because you saw what I was doing yesterday???! :P :P

@seppuku2559 3 жыл бұрын

No days in the gym are "Bad". Just going there and doing something is an achievement in itself. Don't stress it and maybe do an easier session for recovery. Recovery is more important than stimulus because there is no adaptation without recovery. I used to have a lot of bad days because I would grind for too long and overreach in training.

@firepillow 3 жыл бұрын

It really depends on how your body feels. If you want to hit a PR but your body isn't feeling it, there's a 90% chance that lift is not gonna happen.

@nomadicstrength 3 жыл бұрын

Uh, not in this context. "Bad", meaning you want it to go this way, but it won't.

@BrianAlsruheOfficial 3 жыл бұрын

So, basically you’re saying the exact same thing I’m saying except you don’t like the word bad.

@rapidjoespeed 3 жыл бұрын

😀💪👍

@timvsannie 3 жыл бұрын

sit down and listen to you sir! thank you for this!

@lainisos 3 жыл бұрын

I wish I saw this before my workout this morning. Definitely had one of these crap workouts that I pushed thru and dug my hole deeper 👍 thanks again Brian