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Thread: Greyskull LP

  1. #1
    Registered User Alan21's Avatar
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    Greyskull LP

    I like to keep logs to help motivate myself and hopefully others. I have been seriously focusing on strength training since June of 2017. I started with starting strength and after a year moved to some other training. I found that I had lost strength from switching away from doing 5 reps so in October 2019 I started back up. I ran the program 10 weeks and I began feeling it. My squat went to hell and sliding backwards. I asked some people and was told to look into 5x5 or Greyskull LP. Well I read the Greyskull LP ebook in about 2 days and jumped into it. I liked how he found holes in the starting strength model and wanted to fix them. I figured I have had some success with the starting strength model but failed near the end going backwards, hopefully this will work better.

    Starting strength numbers starting Oct. 2019

    All numbers are in Pounds

    Squat- 3x5x210
    Bench- 3x5x155
    Press- 3x5x97
    Deadlift- 1x5x245

    Starting strength numbers after 10 weeks- Jan. 2020

    Squat- 3x5x240 (after 2 resets)
    Bench- 3x5x184
    Press- 3x5x113
    Deadlift- 1x5x310

    When going into the program I planned to do a 10% reset on all of them. The only issue I had was I lowered the Deadlift more while in the workout due to feeling fatigue. I had planned to do 270 but only reached 230.

    Anyway, Hope you enjoy
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  2. #2
    Registered User Alan21's Avatar
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    Monday, Workout A, 01/05/2020 Week 1

    Bench

    10x45
    3x105
    2x5x165
    10x165

    Dumbbell Curls

    20lbs x 12
    30lbs x 11

    Weight assisted pull ups

    60lbs x 5
    60lbs x 6
    60lbs x 6
    60lbs x 5

    Squat

    10x45
    5x105
    3x160
    2x5x220
    7x220

    Bench felt surprisingly heavy when starting out. Squat felt heavy on first set. Felt better on the second set.


    Wednesday, Workout B, 01/08/2020

    Press

    10x45
    5x75
    3x85
    2x5x100
    8x100

    Ab work

    30lbs x 12
    30lbs x 12

    V handle pull downs

    120lbs x 8
    120lbs x 8

    Deadlift

    2x5x135
    5x185
    10x230

    Press felt good. Was still sore from monday's workout but, felt better as I worked out. Did a standing weighted AB machine. Felt exhausted as I got to the deadlift so went for lower weight than the planned numbers.


    Workout A, Friday, 01/10/20

    Bench

    10x45
    5x85
    3x125
    2x5x167.5
    9x167.5

    Standing Curl bar curls

    30lbs x 12
    40lbs x 12

    Negative Pull ups

    4
    4
    3

    Shrugs

    95lbs x 12
    95lbs x 12

    Squat

    10x45
    5x105
    3x165
    2x5x225
    7x225

    Bench felt good. Did shurgs on barbell not on machine. First set of squats was hard and heavy. Was able to get 7 reps on final set. Noticed some right hip sore afterwards but went away after a few hours.
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  3. #3
    Registered User Alan21's Avatar
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    Workout A, Monday, 01/13/20 Week 2

    Press

    10x45
    5x65
    3x80
    2x5x102.5
    8x102.5

    Tri extension

    50lbs x 12
    50lbs x 12

    AB work

    35lbs x 12
    30lbs x 12

    Squat

    10x45
    5x105
    3x170
    2x5x230
    6x230

    Press was heavy but manageable at 5 reps. AB work was done on the standing machine. Found the tri extension weight was too light to start with. Squat was hard and almost didn't get past 3 reps on the first set.


    Workout A, Wednesday, 01/15/20

    Bench

    10x45
    5x90
    3x130
    2x5x170
    7x170

    Drag bar curls

    40lbs x 12
    40lbs x 12

    V handle pull downs

    165lbs x 8
    165lbs x 6

    Deadlift

    10x135
    5x175
    3x205
    8x240

    Bench felt good but time to move to using safeties as could becoming up to failure issues soon. Bar drag curls felt like a workout. First time doing the move. Went hard and heavy on the v handle pull downs. Wanted a 10-12 rep range but 8 was the max. The deadlift felt light but was a true workout. Wanted 10 reps but got exhausted and only able to hit 8. Worked a night shift so little food and sleep during this workout.
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  4. #4
    Registered User Alan21's Avatar
    Join Date: Jul 2007
    Age: 34
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    Workout B, Friday, 01/17/20

    Press

    10x45
    5x65
    3x85
    2x5x105
    6x105

    Tri extensions

    45lbs x 8
    95lbs x 10
    95lbs x 10
    95lbs x 10

    Pull ups (negitives)

    3
    3
    2

    Squat

    10x45
    5x45
    3x140
    3x5x235

    Wanted to hit more than 6 reps on the press but started to feel tight and rep didn't feel like form was good anymore. Couldn't get on a cable machine for the tri pushdowns so did close grip bench press instead. Negitives went down from last time doing them. Was painful to warm up and squat. Wanted more than 5 reps on the squat but wasnt in me. I had no sleep from work and worked out later than normal.

    Workout A, Monday, 01/20/20, Week 3

    Bench

    10x45
    5x70
    3x95
    2x125
    2x5x172.5
    8x172.5

    Chin ups (negatives)

    5
    5
    4

    Curls

    27.5 lbs x12
    25 lbs x12

    Shurgs

    45lbs x 12
    45lbs x 12

    Squat

    10x45
    5x100
    3x135
    2x180
    3x5x240

    Bench felt heavy but was able to get 8 reps when I didn't think I would get 5 reps. Was able to complete one pull up, the rest were negatives. Curls were heavy. Tried to do sitting curls but too heavy to do so, so I did standing dumbbell curls. Shrugs were done on a machine. Squat form felt bad on the second set.

    Workout B, Wednesday, 01/22/20

    OHP

    10x45
    5x45
    3x55
    2x75
    3x5x107.5

    barbell rows

    65lbs x 12
    65lbs x 12
    65lbs x 12

    Tri push downs

    80lbs x 12
    80lbs x 12
    80lbs x 12

    Deadlift

    10x65
    5x100
    3x140
    2x180
    9x245

    Wanted to hit 7 reps on the press but form felt bad on the 5th rep so called it a day. Started light with rows, was suppose to do a 3x5 but did a 3x12 instead. Went heavy with the tri pushdowns. used a bar instead of the standard rope. Wanted to at least get 8 reps on deadlift but than wanted to get 10 but grip started to slip.

    Workout A, Friday, 01/24/20

    Bench

    10x45
    5x70
    3x100
    2x130
    2x5x175
    7x175

    Chin ups (negitives)

    3x5

    Curls

    40lbs x 12
    40lbs x 12
    40lbs x 12

    Side bends

    12
    12
    12

    Squat

    10x60
    5x100
    3x140
    2x180
    3x5x245

    Tried using giant sets to save time. Might be effective on accessories but seemed to be issues in the working sets. First set left me sweating. Did bench, negatives, curls and side bends before repeating the cycle. Curls were done with a curl bar. Used a heavy kettlebell for side bends. Second set of the bench seems weak, grip was off. Squat was taxing. Second set was tough but was able to get all 3x5.
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