FREE Déjà Vu PROGRAM: Get Your STRENGTH BACK to where it WAS Before!
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- Опубліковано 20 чер 2020
- TIMESTAMPS BELOW the important stuff…
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Here is another FREE Strength Program for you guys to help you get back to where you were prior to this crazy layoff! This is the exact same program I will be following and sharing with my workout videos, so if you care to come along for the ride, feel free to grab some paper and something to write with so you can follow along and program this out for yourself!
TIME STAMPS
0:01 Welcome to the Déjà Vu Program
0:18 Why is it called the Déjà Vu Program?
1:02 If you are De-Trained
2:45 If you want this Purchase this right now without watching
4:00 Nuts and Bolts of the Program
4:23 Rant about people being busy instead of productive
5:38 How to lay out your weekly training split
6:20 Strength Giant Set (SGS) - 1st Part of Daily Workout
6:44 How to your SGS Build it and it’s Focuses
9:06 Why Are the Core Exercises Important?
10:23 Why isn’t Conditioning Before the SGS?
10:53 The Assistance Giant Set (AGS)
12:07 How to Build your AGS and it’s Focuses
13:39 Your Conditioning Explained
14:51 The Prescribed Reps and Sets
15:18 What Weight Should I start with?
15:52 EXAMPLE DAY Walkthrough
17:14 ASG Walkthrough
18:08 Conditioning Walkthrough
19:16 How to progress for the remainder of the weeks
23:21 Deload & Testing out
24:06 If you want to purchase it or have it personalized - - Спорт
TIME STAMPS
0:01 Welcome to the Déjà Vu Program
0:18 Why is it called the Déjà Vu Program?
1:02 If you are De-Trained
2:45 If you want this Purchase this right now without watching
4:00 Nuts and Bolts of the Program
4:23 Rant about people being busy instead of productive
5:38 How to lay out your weekly training split
6:20 Strength Giant Set (SGS) - 1st Part of Daily Workout
6:44 How to your SGS Build it and it’s Focuses
9:06 Why Are the Core Exercises Important?
10:23 Why isn’t Conditioning Before the SGS?
10:53 The Assistance Giant Set (AGS)
12:07 How to Build your AGS and it’s Focuses
13:39 Your Conditioning Explained
14:51 The Prescribed Reps and Sets
15:18 What Weight Should I start with?
15:52 EXAMPLE DAY Walkthrough
17:14 ASG Walkthrough
18:08 Conditioning Walkthrough
19:16 How to progress for the remainder of the weeks
23:21 Deload & Testing out
24:06 If you want to purchase it or have it personalized -
i'm recovering from my surgery and i can finally workout, man i wil try this so thanks in advance!
This is much more detailed than the rebuild program I was doing, which goes as follows:
Step 1: Put what used to be your warmup weight on the bar
Step 2: Struggle just to get a few reps
Step 3: Start to cry
Same man, 80% for a single felt like a truck! Oof.. On that day, I dishonoured myself and my ancestors. Thanks for the programme!
Dude, your voice sounds a million times better. Hope you're doing well.
Voice is sounding like your early videos again, good to see you getting healthy again brother.
First thing I noticed. Really happy for him
So glad your back!
I've been training for too long time, doing some sort of strength training, but i have accept that when i found brian's channel i was looking for iron and i found gold, the training programs are great, efficient and fun, and his knowledge are priceless. Saludos desde Mexico!
Thank you sir, this is invaluable information!
Awesome program! You are the best out there. Love your training style
Off we go Brian! Looking forward to the journey
Thanks Brian for taking the time to do this for us. Your the best
Brian is back!!! 👏👏 Good shhh brother 💪💪
Exactly what I was trying to figure out how to program for myself. You're the dude, my dude, thanks Brian
You are awesome big brother!
thanks for another great vid! I come away with something from every single one of them, whether concrete lifting info or just inspiration, this is the best weight training channel on youtube. ironically (for me that is) i discovered your channel just around the time this pandemic thing hit us so there wasnt much new content (gave me time to go through your back log, which I am still doing!) so its great to see you being more active here again and also looking and sounding healthy. I'm also starting to go through your wife's channel, shes one hell of a gym warrior too! Anyway thank you so much again for all that you both put out here!
Just bought this program, Brian got it to me yesterday, and started today. Holy crap! I am going to come back stronger than I was before! Thank you Brian!
You’re such an inspiration my friend. The Covid workout was phenomenal. I’m now back into the 12-week personalized program you developed for me last year. I feel awesome but am dialing the weight back a bit due to my age (48) and avoiding injury. Thanks!
Just found this channel. Nice content man, thanks
People: "Oh, its impossible to make good jokes in 2020 without offending anyone"
Brian: "You know.. people always asks me whats the opposite of deadlifts.."
Offensive to dead people though...
Dad joke 😆
Opposite would be...lifedrops? ... aliveset.. a live set...? Ok, I'll stop now 😉
You're really good with names
Brian man I love you. You really surprised me when you said you hadn't lifted in 5 months. I did the same thing lost all motivation along with my job. But I'm glad to know I'm not alone in my backing off of the training. You've got me back on the train brother thank you.
Coming back after 8 months. This is just what I need 💪
So how’s your progress going?
@@AnujSharmaFitness up
$25 is a steal. Thanks for all you do for the community. Keep up the good work brother!
I just did this deadlift day after way too long of a break, and it was great! I had to take a few longer rest periods between sets, and tapped out after 3 rounds of conditioning, but I’ll get there. Thanks for this!
Been struggling getting back into lifting and my programs run me into the ground so i'll give this a go and go through the journey with you.
Thank you Brian!
You have so many awesome programs I just want to do them all at the same time and become an awesomely righteous unicorn shark! Really though, thanks for offering all the advice and programs.
Maybe it's just me but is Brian's calligraphy skills influencing the writing style on the program white board.
Finally! My gym is re-opening next week, I finally get to try this program after a year of no barbell access.
Cant wait too start the mass/powerbuilder program you put together for me. 2 more weeks till gyms open up in the UK! Your knowledge is insane! Your programs are so creative
Scrap that the goverment has just said gyms wont be re-opening 4th July now! (But going to the pub is ok apparently!) Back to the bodyweight corona program it is then
Thank you! Awesome name!
Just did day one. Due to injuries and other dumb excuses, I've been out of serious training for over a year. It kicked my ass. These giant sets are brutal, and I definitely didn't come anywhere close to 90s rests. Towards the end it was more like 3-5 minutes.
Good thing is, it can only get better from here.
I'm french and I love the way you say Déjà vu 😊
I am already right back to where I was before lockdown...315 felt impossible... and 315 still feels freaking impossible!! Haha
Gotta pretty complete personal gym so no breaks in training occurred...thanks for the video
"One minute plank, that's your rest" oof. thanks for reminding me in which horrible condition I'm in 😂
bada bing the planks are your rest. wow
Decided to order my first program from Brian. Can't train as yet, but as soon as the gyms re-open in the UK I'm going to give it a shot.
You wont regret it! They are easy to follow but super intense.
Thank you. Thank you. Thank you.
Thank you Brian for this! Been in lockdown without a gym for 3 months. Managed to score an old pull-up bar and 2 small kettle bells from a friend, but basically been on bodyweight exercise the whole time. Am dying to get back in the gym and get a barbell in my hands! Or even just to be able to travel to my mate's house where he has an epic home gym. Jammy bugger's been hitting PRs all through lockdown... Git.
this ONE workout IS my entire week😩
Conditioning with a 1min plank x 5 sets should only take 2-10min. Never do math on camera, Brian! 🤣🤣 Sorry, couldn't resist this one!
Haha touché
a malicious training partner with a stopwatch should do it..
Deja vu
I've just been in this place before
Higher on the street
And I know it's my time to go
Brian seems like such a nice, friendly and cool dude. I would love to train with him. No room for slacking with that beast.
Thank you !! first week back I can't even squat my old 50%, trying to be patience now -_-
Love your intensity of your gym videos but think I like the Serenity of your newest addition to the channel more.
This hits home I had shoulder surgery in December and as soon as I was cleared to start working out again everything got shut down
I love the part where he said jumping on a treadmill is not conditioning, its what ppl in the past called transportation 🤣 🤣
Thank you for mentioning overtraining
I used my big brother as a sandbag .
10/10 would recommend , strength hasn't decreased at all
I'm still banging the drum for Alivelift being a good joke!
On father's day it is acceptable as a dad joke
@@tonyd7185 My Dad thought Mount Rushmore was carved out by the wind. Sadly, that's not a joke!
Hey, bro. Can you please do a video on conditioning for people who've never done it before, and wanna add it to their training. How do you start? How do you know how far to push yourself?
Cheers!
Awesome
Notification squad
If you don't normally do Brian's Giant Set method, the best time to swap up is when you haven't trained for a while.
Made Top 5... NOICE
Hey man,
Wanted to start off by saying love your videos, some of the information has been super useful for me!
I have a question about the number of sets, for example if on week 3 (10 sets of 2) I get to set 6 and I've misjudged it and set 6 ends up being a 2 rep max, what do I do? Finish the sets at this weight? Drop the weight down? Stop there?
Hi Brian. Just so I’m clear , in your programs when you work the main movement up to a top 6,4,2 are you also working up in weight on exercise 2 and 3 too or are those straight sets? Either the SGS or AGS treated the same, work up across everything or any straight sets in there? Great vids by the way
Before commenting this I properly breathed and braced!
The first time I was this early... Was never!
What's the best way to cool the garage gym down? I use a metal fan but damn during the really hot times it's just hot air lol. I can't workout in the mornings because I start my work day at 4am home by 6pm and it's still Hot.
How do you determine the set and rep ranges of the antagonist/primer and core movements?
Thank you very much! So Core/ABS 4times per week? Is this correct? Is it not too much?
Haha after 30 seconds in, I was already thinking 315 feels always like before, always impossible! 😄
Living in the NYC area, gyms aren't going to open for months 😫
Studying for my MCAT for 16 weeks during the pandemic got me fatter and weaker than I’ve ever been. Can’t wait to get back in shape.
How about ab wheel? Isn’t that antagonistic movement to the hip hinge?
What if we hit a top set before we completed the prescribed number of sets? For example on the 6 sets of 4 day, say I hit my top set at my 4th set, what should I do? Lower the weight and hit another 2 sets or call it?
Make your fat cry 😭😭😭. Your programs look amazing.
do you make programs on getting stronger on bodyweight chin ups and dips? thnx 4 your vids !!
I haven't got much experience with dips, but say you can do less than 10 reps on chin, like 6 max or so, if you have access to a pull up bar do sets of 3 like 5-6 times throughout the day, and add a rep to a set when the 5th set becomes easy, .so it becomes 4,3,3,3,3 and keep adding reps to subsequent sets. It just about practicing the movement throughout the day. And make sure to dead hang! Read about greasing the groove if you havent already, IMO easiest way to get better at bodyweight movements
@@skad2485 thnx 4 the help i am around 16 reps max out reason i like it when some one els is doining my program i maby do some things i have never done before. so i can learn from it. iam greasing the groove is great i do that alot
Thank you Brian!
Can I use this as a normal beginner program? I've trained CrossFit for 4 months, but nothing much otherwise. 36 years old.
Thanks again.
You should be fine, just be a tad conservative with the weights and focus on form in the beginning. The programme will have most people beat up regardless of prior training. I do also recommend looking at his dynamic warming up video.
Lol bro thats the best name ever!
Paypal butting doesn't seem to be working for the "Déjà Vu Program", anyone else had the same problem?
Sorry man, i’m currently trying to figure that out with PayPal. I’m so sorry that this is going on. It’s very frustrating But hopefully they will fix the problem soon
Should be fixed now!!! Sorry about that!!
All working! Payment sent over, thanks for the quick response Brian!
Alive lift! LOL
Anyone else have the problem that your conditioning isn't good enough to do giant sets
I tried giant sets (albeit with a 5/3/1 program) and was exhausted a few sets in, to the point where it was affecting the weight on my main lift. For example, having pull-ups and bench in the same giant set, after a few sets I was doing less pull-ups and less weight on bench (or I wasn't hitting the prescribed reps at x%). I could start at a lower weight but (I think) that goes against my goal of getting as strong as possible on the bench. Does Brian say anything about that?
I would say that you need to build up your conditioning to the point where your work capacity can handle giant sets. In reality if you can only do one set and then you need to stand around and recover, unless it was a particularly brutal set. Then I would absolutely be working on your work capacity because your strength will grow exponentially once it catches up to where you’re currently at
When I tried it, the high rep ones were fine, (4sets of 8 and 5*5) but once they started to be 12 sets of 3 at high weights it was tough. I would go over the time limit and would start skipping the Secondary giant set or halving them
I've tried several of Brian's programs. I can assure you your body will adapt. The first 2-4 weeks, depending on your body, will be rough and your weight might take a hit but power through and do what you can, best you can, and you'll be destroying the giant sets and never want to go back. I tried taking a break and just doing 3 sets of squats with 3-5 min rest in between and I felt like all I accomplished was waste my time.
@@tommywho924 You're spot on here, particularly with regard to using lower weights in the early stages.
Hey Brian, or anyone familiar with this program... I know we're well past gyms being closed, but I busted my knee and then had to move and I'm just now getting around to implementing this. I kept up body weight training, but I've never been an athlete, so I've got the idea that I'm pretty strong basically because I'm one of the few people I know that can keep up with training. That being said, I'm getting into week 3 of this program and I cannot make it fit 60m. I think the major limitation is I won't just throw a working weight on the bar, so it takes me over 30min just to get into my working sets. (No rest on the warm ups, Im not racing, but just adding plates, etc.) And then the Strength Giant Sets usually take me more than 30min. aswell, and that's often resting less than 90sec. on the clock. Each set will take me between 4-6mins and say there's 10 sets... simple math, thats about an hour right there. Any tips on optimizing this program? I'm bummed I'm missing 2/3's of what's programmed out. Thoughts?
Man, you need to move faster. For warm-ups, I go from 135-mid 600’s in less than 15 minutes.
Then, if you are not taking time between exercises and sticking to the time limits should have you done in like another 30 minutes max.
I have run hundreds of people through all of my programs to make sure they do what they do and not one has ever complained about the deja vu sessions being longer than an hour.
I ran months of classes with that program and had 20-30 people get through it is less than an hour ( because the next class is coming in).
If it is taking you that long, then you are absolutely taking too long between exercises or sets. Most of those sessions should be done in 45 minutes.
That’s why you don’t see one other comment in this entire section about the workouts taking long. Maybe you are doing something wrong and doing too many sets or something
Maybe I can help if you give me an example.
What weight do you have to work up to on your next deadlift day during warm-ups and how many warm-up sets will you do?
@@BrianAlsruheOfficial Hey Man, Thanks for taking the time to respond. There could be some lethargy and just shaking off the cob-webs. I'm in a Power Lifting gym and everyone around me is doing heavy doubles and resting for 5 mins. So, I might have a poorly calibrated sense of what moving fast is. Here's all my sets from my last deadlift day for example: 45x20; 135x10; 225x5; 315x3; 365x4x6
@@dowapbambutt A little late on the reply, but you could drop the warm-up with the empty bar. This isn't like a traditional powerlifting program, so 5 minute rests aren't the norm. Just stick to the clock, you have no choice but to move faster.
Never heard of a demo deadlift anyone have a clue?
😀💪👍
Hey mate, since you are going to move slightly away from Lifting, maybe you can talk about PEDs like Greg doucette? He mainly talked about BB and not for performance /strongman like you, definitely interesting to hear about
Brian Alsruhe is Brian Alsruhe and Greg Doucette is Greg Doucette.
This was probably great info but I went to grab some food cuz ima fat body. Will rewatch later Brian. Thanks for the content
25 months no training still looks like he lifts... in a t-shirt. Damn.
For 5 months he's in good shape, but his traps have definitely lost some size. He looks a bit more normal lol. He'll be back to his old baseline quick though.
Yup amazing what tren can do
@@zero082294 And your hating because you could never look like that even taking 4 times the amount of steroids. You clearly lack the mental capacity for greatness if you just bag on people.
If he or anyone stops training full stop, they'll definitely lose some strength and size. But it's not as much as unknowledgable people think, so long as you remain eating your daily requirement of calories /protein etc. Then you'll be absolutely fine retaining most of your size and strength.
I presume 85 to 90 percent you'll keep and within weeks to a few months at the most, you should be back to normal.
Paul Lutz I don’t think he was hating. Just making an observation. Much love brother🤙
First
Somebody accidentally clicked a thumbs down.
Woah déjá vu is right. Isn't this the same as your linear progression program?
where do i find the FREE program ?
I gave you the template brother, you just need to fill in the blank‘s for what exercises That will work for what your personal goals are. You know all of the reps, sets, movement patterns, what body parts on which day and the split. You 10 decide which bar to use and which variations work best for you.
Good because if it was fully technical you would have lost me.