This is an automated archive made by the Lemmit Bot.

The original was posted on /r/weightroom by /u/ducksa on 2023-10-27 16:33:41.

PROGRAM DESCRIPTION

Program was created by Brian Alsruhe.

Cost: $25 USD

Duration: 12 weeks total. 9 weeks of work; 1 week deload; 2 weeks testing.

PowerBuilder Lite is designed for new/detrained/older lifters, or someone with other things on the go like sports or BJJ. It’s a lighter, introductory version of Alsruhe’s normal stuff. His programs are as hard as you make them though, and this was still hard as shit. You’ll see a lot of typical Alsruhe programming with giant sets of main mover + antagonistic muscle + core, then conditioning and/or assistance. There’s lots of variety, and he offers alternatives to the main mover (like deadlifts OR block pulls; OHP OR Z-Press, etc.)

MY BACKGROUND

Variety of training over the years, most notably novice powerlifting, and Crossfit. Consistency has always been the struggle for me – I usually stop once I get bored. I started this program as a detrained lifter. I have decent technique and confidence under the bar, hence the quick strength gains.

Before starting this program, I was out of shape (fat) and weak. Now I’m just fat. I wanted to improve my conditioning, but this seems to be an afterthought in most strength programs. I knew Alsruhe is the king of conditioning, but his full programs scare the piss out of me. The thought of going from my couch to 4-Horsemen/PowerBuilder etc made me want to vomit.

PROGRAM PROS

  • More interesting than typical strength SBDO programming
  • Approachable, easier than his full programs
  • Incorporates conditioning
  • Progress is easily trackable as you do a very similar workout once each wave
  • Giant sets rarely put me in awkward situations where I’m taking up a lot of equipment. I never needed more than one barbell. For instance: BB row into BB bench into dragon flags. One bench, one bar.
  • Incorporates important functional movements (like farmer carries) that are typically ignored by most programs
  • Time efficient. Workouts were nearly always <1hr, not much time wasted
  • Brian responded to several of my questions via e-mail. His responses were fast and thorough
  • Great strength gains proven during testing week
  • This kind of training is character-building, in my opinion.

PROGRAM CONS

  • A fair bit of emphasis on pushups and pullups. As a detrained lifter my pushups were awful and pullups were zero. I’d typically pushup from my knees, and I could only do the programming as prescribed by the end of the program. I don’t think my pullups have improved much. It’d be nice to have more guidance on progressions.
  • Some equipment requirements but nothing too drastic. Off top of my head: BB, DBs, KBs, med ball(s), space for carries, bands, pullup bar, mat. Nothing the typical gym wouldn’t have.

RESULTS

Conditioning: A tougher metric to gauge, but my work capacity definitely increased. My ability to adhere to the 90s rest between giant sets improved throughout the program. I was able to perform most reps during AMRAPs, my farmer carries improved tremendously, and my pushup capacity also went up a lot.

1RM: I didn’t have accurate initial 1RMs, presumably same as most who undertake this program, so the initial numbers below are a best guess. I also messed around a bit with squat technique, and cambered bar bench so my results could have been better there.

  • Deadlift: 275# -> 405#
  • Squat: 225# -> 285#
  • BP: 165# -> 195#
  • OHP: 115# -> 155#

CONCLUSION

PowerBuilder Lite is a fun, approachable, and effective program. Brian Alsruhe created a great all-in-one program that isn’t as daunting as his typical stuff. I highly recommend this program to detrained lifters who cringe at the thought of typical strength training, or those that want a full solution in under an hour. Brian is one of the industry’s gems and he’s deserving of your hard-earned money.