DetMatthews' Modified Greyskull LP / APT correction / Powerlifting Training

[DetMatthews]

First day back in a week and a half with a new workout to boot. I was getting bored with 3x a week full body routines. I've done them essentially for my entire lifting career except for a few months when I was "cutting" aka losing lots of muscle. With spring coming and everyone's schedule getting a little busier it seems like a good time to switch. It's basically the 5/3/1 template with Greyskull programming for the main lifts.

Deadlift
Sumo Deadlift 1x5+
High bar Squat 5x10 (quad dominant assistance for bottom of sumo)
DB Sit-ups 5x10
Neck Harness 4x25

Press
Press 3x5,5,5+ (chins in between sets)
Dips 5x10 (tricep assistance for bench mainly)
Shrugs 5x15 (because I want big ass traps, also for grip)
Neck Laterals 4x25

Squat
Low bar Squat 3x5,5,5+
Conv Deadlift 5x10 (posterior chain assistance, switching to Good Mornings when my grip is up to par)
Ab Wheel 5x10
Neck Harness 4x25

Bench Press
Bench Press 3x5,5,5+ (pull-ups or inverted rows in between sets)
DB Bench 5x10 (because I can't think of anything with better carryover to bench)
DB Rows 5x10 (scapular retraction, pull to balance the pressing)
Neck Laterals 4x25

Goals: Increase strength, prepare for a powerlifting competition in late summer/early fall.
Improve conditioning from non-existent to respectable. Lowering body fat not a priority, but that'd be nice, too.

With the higher rep ranges I'll probably gain some size, too, which I'm not happy about, but if that's what it takes to get stronger so be it.

Only rule is to have two days in between uppers and two days in between lowers. If I do 5 workouts in a 7 day period, cool. If I get 3, that's also cool, but not less than that. Conditioning will be a big factor. I'll be doing hill sprints after each workout once I adapt to the lifting workload.

First workout coming up next.

[DetMatthews]

#disaster

Forgot to mention I'm dropping 10% off of all my previous lifts. I was already resetting many of them anyway.

For my first workout in a week and a half, and my first time deadlifting in 2-1/2 weeks, the workout wasn't horrible, but it was definitely a wake up call.

Sumo Deadlift
325 / 1x8



I originally hoped to get 9, so this works for me considering the circumstances. Grip was giving out from Jump St. My grip has definitely been hit the hardest from the layoff, and it was terrible already.

High bar Squat
185 / 1x10
175 / 2x10

I definitely overestimated the weight on this one. Conditioning was probably going to keep me from getting all 5 sets no matter what the weight was. Dropping down to 165 and going for all 5 sets next time. But it's definitely more of a conditioning issue than a strength issue so it should be resolved fairly quickly.

DB Sit-ups
20 / 4x10

I put a 45 on my feet and this helped A LOT. I alternated this with the squats, making sure there was 3 minutes between sets of the same exercise.

All in all I was dry heaving, could barely walk, and felt like throwing up. AKA the sign of a good workout. I'm really looking forward to this program, not just the results, but actually doing it. Hopefully the variable frequency, added conditioning, and ability to swap out accessory work as needed will keep the boredom and complacency at bay.

Cliffs
Sumo Deadlift 325 / 1x8
HB Squat 185/1x10, 175/2x10
DB Sit-ups 20 / 4x10
Neck Harness 20 / 3x25

[DetMatthews]

Second day of the new workout. Lower body and upper and lower back were a bit sore this morning. Stretching and foam rolling helped enough to get to the gym.

Press
165 / 3x5,5,3



I tried Wendler's recommendations for press again. Staggered stance (not as exaggerated this time, will try parallel next time), suicide grip, bring bar to chin level, use lats as shelf. Form was good, but the weight was much lower than my other form. I'm starting to think I was actually bouncing and using momentum before. My press 5RM (maybe 170, I'll use 165 for this) divided by my bench 5RM (~255) is about 65%, which falls in the standard 60-70% range. Makes a lot more sense than 185 which was 75% of bench. Keeping this form and sticking with 5's for next week (167.5).

Dips
10 / 5x10

The last rep of the last set was a little too close to failure, but given the layoff I'll keep the weight the same. These felt very, very comfortable and should really help both bench and press in the long run.

Shrugs (alternated with Dips)
225 / 5x15,15,15,10(all double overhand),15(mixed grip)

Range of motion wasn't as good as I hoped. Traps could be stronger, but the real limiting factor was grip. I took a look at the trap bar but the handles were slightly thinner than the regular barbell. Hopefully all this additional grip work helps. Keeping this weight.

Cliffs
Press 165 / 3x5,5,3
Dips 10 / 5x10 alternated with
BB Shrugs 225 / 5x15,15,15,10,15 (last set mixed grip)
Neck Laterals 10 / 4x25

[CamLeslie]

Getting stronger bro. Didn't go back and read everything. You type alot lol. Did you switch to 531 recently?

[DetMatthews]

Getting stronger bro. Didn't go back and read everything. You type alot lol. Did you switch to 531 recently?

Yeah, man, I don't blame you lol. I never mean to write a novel but it just ends up that way. Entries for this program should be shorter though. I'm not advanced enough to need the slow progression of 5/3/1, but I just wanted a change and more freedom scheduling wise. So I used the 5/3/1 template (BBB/Triumvirate), but just used the Greyskull 5,5,5+ stuff for my main lifts. Workouts are shorter, there's more conditioning involved, if I miss a day my entire week of workouts isn't thrown off, and it's just refreshing to not be doing 3x5 for everything. Thanks for the encouragement!

Today was my first time squatting after the layoff.

Squat
325 / 3x5,5,6



I was going for 9, but I was a little sore and form faltered at rep 5. Depth was good. Going for 7 at 330 next time.

Ab Wheel / 4x10

alternated with
Conventional Deadlift
185 / 1x10
165 / 3x10,10,8

I'm definitely going to have to start light and work my way up. Again, grip was the limiting factor in this, but at the same time this should help my grip more than anything else. The first three sets and touch and go, but the fourth set felt much better and form was more consistent. Going from a dead stop from now on. 5x10 at 165 from a dead stop next time.

Cliffs
Squat 325 / 3x5,5,6
Ab Wheel BW / 4x10 alternated with
Deadlift 185 / 1x10, 165 / 3x10,10,8
Neck Harness 20 / 3x25

[DetMatthews]

Bench
225 / 3x5,5,8

I was about an inch from 9. Not what I wanted, but about what I expected. Going for 227.5 for 9 next time.

DB Rows
75 / 1x10
60 / 3x10
50 / 1x10 (grabbed the wrong dumbbell :-/ )

Grip wasn't terrible, but my upper back is just really tired. It's been hit decently hard essentially every workout, with frequency chins done sporadically as well. Sticking with 60's next time.

Alternated with:
DB Bench
50's / 5x10

One of the only accessory lifts I underestimated. Going with 60's next time. I gotta look up proper form for this because my back was completely flat and unsupported, but the lift still felt correct.

Cliffs
Bench 225 / 3x5,5,8
DB Row 75 / 1x10, 60 / 3x10, 50 / 1x10 alternated with
DB Bench 50's / 5x10
Neck Laterals 10 / 4x25

[caderaderbs]

Hey man thought I would let you know I'm still lurking, been busy with classes lately and stuff. Anyway looking like some good progress going on in here, excited to see how the new program works out for you.

[DetMatthews]

Hey man thought I would let you know I'm still lurking, been busy with classes lately and stuff. Anyway looking like some good progress going on in here, excited to see how the new program works out for you.

Thanks, man. I've been slacking too, not keeping up with my subs, workouts, or journal. Depression is kind of creeping up again, but it isn't too bad yet.

This workout is from Saturday and I just forgot to post.

Sumo Deadlift
330 / 1x8

I gotta get in the habit of actively pulling the bar into my shins with my lats. Other than that it was all good.

Squats
165 / 2x10

alternated with

DB Sit-ups
25 / 2x10

My roommate rode with me and was done her workout so I had to cut it short. Not that I minded, squats after sumo deads is not fun.

Neck Harness 20 / 3x25

[tazui1982]

Thanks, man. I've been slacking too, not keeping up with my subs, workouts, or journal. Depression is kind of creeping up again, but it isn't too bad yet.

This workout is from Saturday and I just forgot to post.

Sumo Deadlift
330 / 1x8

I gotta get in the habit of actively pulling the bar into my shins with my lats. Other than that it was all good.

Squats
165 / 2x10

alternated with

DB Sit-ups
25 / 2x10

My roommate rode with me and was done her workout so I had to cut it short. Not that I minded, squats after sumo deads is not fun.

Neck Harness 20 / 3x25

Subbed
P.S I hate you for being able to keep your knees in line with the toes like that, would you mind have a look at my squats for me and tell me why I keep pushin' my knees forward.
http://www.youtube.com/watch?v=ZzGzhGLp-iM side view
http://www.youtube.com/watch?v=dPLTxqVj4PA rear view