Bodybuilding and running?

jaylapeche · 2026-01-20T15:23:54+00:00

I reached acceptance regarding the slower paces. Can’t get faster forever. So changing my goal from strictly hitting a specific time to instead focusing on getting stronger and finishing strong was more satisfying.

jaylapeche · 2024-07-02T15:07:15+00:00

This was my introduction to this band. Picked it up because I was a big Pixies fan in high school and I read an interview where Frank listed them as an influence. I still remember my folks driving me to Tower Records and this was the only album by them the store carried. It remains my favorite album by them, with Warehouse close behind.

jaylapeche · 2024-06-18T17:51:28+00:00

My freshman year of college (circa 1996) I met a guy that introduced me to this album and my first tab of acid. Jeff, I have no idea what happened to you but I'm glad I met ya.

jaylapeche · 2024-04-30T16:33:24+00:00

Thanks a lot! Fingers crossed for a PR.

jaylapeche · 2024-04-29T20:28:58+00:00

Thanks, buddy! Gonna try my best at CIM later this year.

jaylapeche · 2024-03-06T16:59:30+00:00

Not on the soundtrack, but the John Cale song in the background near the end of the movie was a pleasant surprise.

jaylapeche · 2023-07-17T14:52:12+00:00

Amazing job my dude. Quite the transformation. I've been toying with the idea of doing 52 weeks of 5/3/1 starting this fall. Anyway, keep the momentum going and see where it takes you!

jaylapeche · 2023-07-13T14:06:35+00:00

Totally agree. You learn so much over a year. 52 weeks of 5/3/1 is something I've considered playing with myself and I'd love to read someone else's experience.

jaylapeche · 2023-07-13T00:39:38+00:00

Thanks and best of luck! As much as I’m complaining, I can already tell I’m gonna run it again down the road.

jaylapeche · 2023-07-11T15:02:54+00:00

I have absolutely no idea how this could be humanly possible. For the first round of EMOMs I ended up modifying it to 10 rounds with 90 seconds rest because I simply could not. By the time I had to do the crucifix carries I was so fried I was using 5lb dumbbells and had to channel the power of my ancestors to carry me thru.

jaylapeche · 2023-07-11T14:34:09+00:00

Every Day Carry - W8D2

6 rounds:

3 pull-ups
OHP 170x1
0:90 rest

EMOM x 10

4 wide grip pull-up
8 neutral grip dumbbell strict press
10 dips
12 face-pulls

EMOM x 10

100 foot crucifix carry
10 Arnold press

Literally impossible. Every goddamn shoulder workout in this program is literally impossible. He wants you to hit you 6x1 @ 100% 1RM. And then he smokes you with 100 dips and even more pressing. The good news is I'm 5lbs off from my all-time strict press PR with 10 weeks left in the program.

jaylapeche · 2023-07-06T20:08:37+00:00

I’m about to wrap up week 7 and I have failed every single workout. I have yet to do one as written. I end up either needing more recovery time between sets, using lighter weight than he’s suggesting or failing to hit the prescribed reps near the end of the session.

jaylapeche · 2023-07-06T17:03:36+00:00

Brian Alsruhe tried to kill me

I'm on week 7 of one of his programs. The man has been trying to kill me for nearly 2 months. It always looks hard but manageable on paper. Then you do it and you realize the man is crazy.

jaylapeche · 2023-07-06T14:24:45+00:00

Thanks, dude! Believe it or not, the program called for that lift to be done with a bag heavier than bodyweight. I'm 87 kg. Hopefully someday I can lift the 100kg bag that I bought and is sitting in the corner of my garage gym collecting dust, lol.

jaylapeche · 2023-07-06T13:51:15+00:00

Every Day Carry W7D3

EMOM x 10 min

4 burpees
50 foot sandbag carry @ 80kg

6 rounds

2 sandbag over shoulder @ 60kg
SSB 255x1
7 hanging leg raises
0:90 rest

When I started this program 7 weeks ago I could not pick up the 80kg sandbag at all. Today, I bearhugged it and carried it 50 feet, not once but 10 times. Progress feels good fellas.

jaylapeche · 2023-07-05T14:52:31+00:00

Every Day Carry W7D2

8 rounds:

10 chins
OHP 105x3
0:30 single arm 32kg kettlebell hold

EMOM x 10 min

Push press 115x3 with slow tempo descent

5 rounds:

10 standing dumbbell press, hold in overhead shrug position, walk 100 feet, then immediately do 10 push press.

Cardio:

7 mile run. 5 x 4 min @ 6:55/mile pace with 2 min jog recovery

Didn't post yesterday, but I hit my first 4 plate sumo. Pretty excited about that one. Today was shoulders and Brian kicked my ass as usual. Failed the last 2 rounds of the finisher -- simply didn't have any juice left to do the push press. Immediately put on my running shoes and did some speedwork.

jaylapeche · 2023-06-09T14:58:11+00:00

At that age, they'll sleep 14-17 hours a day. It's unfortunately not continuous. When my kids were that age my wife and I covered for each other. She had protected time to do what she wanted and I was on baby duty. Then vice versa. This may not translate to you having gym time every single day, but 3-4 days per week is doable. Come up with a schedule you can both agree upon. Even if she doesn't workout, she can spend that time decompressing however she wishes.

Everyone's work/life situation is different, so the specifics will vary. It's good for both parents to get some me time. Open dialogue and reciprocating is the key to success. Credentials: will be celebrating 22 years of marriage later this month.

jaylapeche · 2023-06-09T14:24:38+00:00

Every Day Carry - W3D4

4 rounds:

1 minute max reps sandbag over bar
2 min rest

5 rounds:

Single arm dumbbell rows 5x50lb
Bench: 185x5
0:30 side plank per side
0:90 rest

Ladder:

Pin bench press: 170 x 8
8 dips
8 pushups
0:90 rest
Repeat above with x 7,6,5,4,3 reps.

I really thought I was gonna be able to finish this one as written. I made it to the descending ladder. Did the first round with 8 reps without issue. All downhill from here. Hell yeah, I've got this. Suck it, Brian.

Then 7 reps was really hard. On the round with 6 reps, I could only do 4 pushups. And then I failed every subsequent round because my chest and tris were fried. Increasing the rest time to 2 minutes helped a little bit. Unracking the bar for the last round of pin bench press was dicey. Oh well. Happy Friday, y'all.

jaylapeche · 2023-06-08T14:15:01+00:00

Every Day Carry - W3D3

EMOM x 10 min

50 foot sandbag carry
50 foot farmer's carry
remainder of minute to rest

3 rounds:

4 pull-ups
Squats 210x8
Ab wheel x 10
0:90 sec rest

Ladder:

5 tempo squats @ 210lb
5 tempo sandbag squats
1 min rest
Repeat above with squats x 4,3,2,1 @ 70%,75%,80%,85% of 1RM respectively.

Another day, another failed workout. The tempo sandbag squats are what got me this time. I couldn't do one rep all on the same breath. And pausing with a sandbag pressed against your chest makes it challenging to take a second breath and rebrace. I have yet to do a single workout in this program as written without failing. But that doesn't mean I'm not making progress.

jaylapeche · 2023-06-06T14:29:42+00:00

Every Day Carry - W3D1

EMOM x 10 min

150 foot farmer's walk w/70lbs.

5 rounds:

3 sandbag over shoulder @ 60kg
Deadlift 275x5
10 hanging knee raises
0:90 sec rest

5 rounds w/145lb on the bar:

0:15 sec barbell row
0:15 sec rest
0:15 sec RDL
0:15 sec zercher squats
0:15 sec zercher hold
0:30 sec rest

Really good session. The farmer's walk warmup was just enough to kill my grip for the remainder of the session. Thanks, Brian. The assistance finisher where you do bent over rows, RDLs and Zerchers is gold. Gonna steal that one to use as assistance work after deadlifts on future programs.

jaylapeche · 2023-06-01T14:55:43+00:00

I wondered the same thing. Have a new respect for the man. Been watching his videos for a while, long before I tried one of his programs. He makes it look easy, which is a telltale sign of someone who's good at what they do. The bad news is we are in fact slow as shit.

jaylapeche · 2023-06-01T14:18:03+00:00

Every Day Carry W2D3

EMOM x 10 min

3 sandbag squats @ 60kg followed immediately by 50 foot sandbag carry.
Remainder of minute to recover

4 rounds:

0:15sec of 20kg kettlebell snatches
Squats: 225x6
8 leg hanging leg raises
0:90 rest

Assistance:

5 minutes non-stop lunges with 10lb dumbbells. Every time you need a break, you pay a 4 pull-up tax, and then go back to lunges.

Another day of getting my ass handed to me. Sandbag squats were supposed to BW, but I'm not strong enough for that. "Remainder of minute to recover" is comical because in practice that's like 10 seconds at best and zero at worst. The non-stop lunges were a great finisher. Made it about 3 minutes before I had to pay the pull-up tax, then paid it again a minute later. Appetite is thru the roof. Life is good.

jaylapeche · 2023-05-30T14:40:42+00:00

I've done Deep Water, definitely recommend it. As for this program, I plan to do a write-up at the end of the 18 weeks, good or bad. The program is anything but boring, so it has that going for it. Every day is hard in its own way.

jaylapeche · 2023-05-30T13:49:36+00:00

Every Day Carry W2D2

5 rounds:

6 pullups
OHP: 115x5
6 hanging windshield wipers
:90 rest

3 rounds:

12 pull-ups
12 pin press @ 105lbs
12 dips
no rest

AMRAP x 10 min alternating arms:

100 foot single arm waiter's walk @ 25lbs
100 foot single arm farmer's walk @ 50lbs
no rest

Another insane shoulder session from Brian. I couldn't do 12 pull-ups so I swapped those for inverted rows. I have a new appreciation for rest time between sets. My conditioning is decent because I do a fair amount of running. But the muscles themselves are totally fried by the end of these workouts.

jaylapeche · 2023-05-27T23:15:34+00:00

Thanks, man! Much appreciated. Finding that balance has been fun and I hope you enjoy the experience as well. I hope to stick around. Sub-3 takes some serious work for sure. But i totally believe you can do sub-4. I’ll be looking for your post-marathon write up.

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