Greyskull Linear Progression Road to compete in 2014 and beyond

[musclehead09]

Haven't posted here in a long time. Here's my story.

Did starting strength on 3 different occasions each for 3-4 months at a time. In the end I got up to 173 lbs at 5 ft 6 and around 20%+ bodyfat. The first 2 times I stopped SS were because I had program ADD and thought I wanted to bodybuild. Huge mistake each time my strength plummeted.

3rd time around I did SS and got my squat up to a max of 315, Deadlift to 345 And bench press to 225. I started Muay Thai thus I could not the demands of both SS and Muay Thai. I have sprained my knee twice since starting Muay Thai in July and now am rebuilding my strength. My goal is to start competing in mid-late 2014. Conditioning is important to me now so to fit it in I chose Greyskull Linear progression to squat 2x per week rather than 3. I'm now 165 ~18% bodyfat. My next post will be my workout plan. Please subscribe. You won't be disappointed

[musclehead09]

Monday
Bench/ or Press (A/B) 2x 5, 1 x 5+
Curl 2x 10-15 (bench days)
Squat 2x 5, 1x 5+
Power Clean 5x3

Wednesday
Bench/ or Press 2x5, 1x 5+
Weighted Chins 2 x 6-8 (press days)
Deadlift 1x 5+

Friday
Bench/ or Press (A/B) 2x 5, 1 x 5+
Curl 2x 10-15 (bench days)
Squat 2x 5, 1x 5+
Power Clean 5x3

Bodyweight Chins are done every day several sets of a few reps to get lots of pulling in. Frequency Push ups will also be done.

20-100 yard sprints and OR Burpees on Tuesdays Thursdays and Saturdays for 10 minute conditioning sessions.

[NorthStrong]

Definitely in to see how this goes, I ran a bastardized GSLP after my very brief SS run at the beginning of last year, when I was starting lifting. I quit it too early. Good luck man.

[musclehead09]

Definitely in to see how this goes, I ran a bastardized GSLP after my very brief SS run at the beginning of last year, when I was starting lifting. I quit it too early. Good luck man.

Thanks a lot man! Repped. I hope to gain tons of strength while cutting slowly. I plan to stay on this for a long time as I've read people get some great #'s over on the strength villains forums.

Also will be excited to see what gains ill get when I put on weight after I get down to where I need to be

[xRequiem]

yooooooo

[musclehead09]

yooooooo

What's up man. 3rd times the charm with a log. Sub if you'd like. I will keep it updated and stick to this. Thanks for posting

[musclehead09]

Friday September 27, 2013

Today was an indicator day of how my knee is after my 2nd sprain in 3 months.

Deadlift 225x5

Bike 15 minutes

This is not the beginning of my program. I just decided to test how my knee is. This went great. So I will start the program with 190 for 2x5, 1x5+ on squat and 225x5+ on Deadlift next week.

My goals for the end of 2013 are 315-335 squat, 240 bench, and 405-415 Deadlift. On a cut and coming off an injury idk how realistic this is but these are the goals.

[musclehead09]

1st workout is on Monday. I am so pumped. Thinking ill rep out 190 squat for anywhere between 12-20 on my 3rd set if my knee feels good like it has been.

[musclehead09]

Have decided I will compete in the USAPL Maryland State Championship Raw Meet on Saturday November 23, 2013 in the 165 weight class. This will give me 7 weeks of hard training and 1 week (week of the meet) to get ready and lift light on the 8th week. Goals for my 3 attempts on each lift are the following:

Squat
1st attempt - 260 (what I will get for 5 the week before the meet)
2nd attempt - 275
3rd attempt - 290 to 300 (good goal for a recovering knee)

Bench press
1st attempt - 190 (what I plan to get for 5 the week before the meet)
2nd attempt - 200
3rd attempt - 210 to 215

Deadlift
1st attempt - 285 (what I will easily get for 5+ the week before. Starting light on this for my knee)
2nd attempt - 315 (I've done this easily before with no chalk or belt)
3rd attempt - 335-350 (big gap cuz ill have to see how the meet goes at that time. Other lifts I'm more certain of a specific weight ill aim for).

First workout in the morning on GSLP. So excited to start this journey! Plan on running GSLP into next years state championship if I break PR's after resets

[musclehead09]

Monday September 30, 2013

Bench Press 145x5,5,12! Felt like I had 14-15 in me

Barbell curl 60x12,10

Squat 190x5,5,10 (Knee felt amazing. Not as much forward lean as I used to have either)

Power Clean 95x3,3,3,3 135x2

Burpees 4x5 (only light conditioning with little Rest to be careful with my knee)

Great 5 star workout. Haven't felt this great in ages.

[NorthStrong]

Nice work man, those top set numbers indicate to me that you have started the program correctly! Keep it up with the little increments!

[musclehead09]

Nice work man, those top set numbers indicate to me that you have started the program correctly! Keep it up with the little increments!

Thanks a lot bro! I definitely will. 2-3 weeks before of my meet in November I'll add in heavy doubles like the program creator recommends. Once that happens I probably shouldn't push the top sets as much whichll suck. I'd probably decrease power clean volume too

[musclehead09]

I also did 6 sets of 2 pull ups spread throughout the day. These felt way too easy cuz I can do 12-15 in a row but i didn't wanna start with too many. Does anyone looking at my log think I should stick this number and add 1 pull up per week for awhile? Or go ahead and do 6 sets of 3-4 throughout the day?

I decided not to do frequency push ups since I'm doing Burpees and the top set on bench is taxing. However as soon as I woke up this morning I did 10 push ups and had a great bench press today. Maybe that didn't matter but I may just do a light set of push ups as soon as I wake up to warm me up for the day

[musclehead09]

Wednesday October 2, 2013

Deadlift 225x12 (EASY AS HELL could've gone for 20+ reps now that I have chalk)

Press 75x5,5,10

Weighted pull ups 2x6-8 10lbs x7,6

Forgot to do press first it's okay though. I now have chalk and believe I can Deadlift so much more with it now. Come meet time in November I'm thinking I'll be able to do way more than I thought in the beginning

[musclehead09]

Yesterday I also did 4x10 push ups and 4x2 chin ups throughout the day. Since I'm bench pressing tomorrow I'm just gonna do some chins throughout the day.

I'm also doing some foam Rolling and sauna. Haven't done these 2 in awhile

[musclehead09]

Friday October 4th, 2013

Bench Press 150x5,5,11
(Failed on 12. Had it but couldn't lockout...my left hamstring was very sore after this. I'm thinking the leg drive on the failed 12th rep strained it. I kept my glutes in contact with the bench though.)

Barbell curl 60x15,10 (Easy)

Squat 195x5,5,10
(Did plenty of warm up sets to make sure my hamstring was fine. The top set of 10 started to get hard at 7 and I had forward lean on the 7th and 10th rep. I do low bar and sometimes lean forward a bit too much. Remembering though to keep my chest up which is keeping me tight now)

Stopped here. Didn't do the cleans today as I could tell when to stop. Can't wait for Mondays workout though. I am doing frequency chins today though. I've done 4x2 so far today.

[NorthStrong]

Good stuff, still gettin those reps in!

[musclehead09]

Good stuff, still gettin those reps in!

Thanks dude! Yeah I'm gonna try to make sure I don't fail. I didnt wanna stop at 11 reps on bench tho wanted an even 12 lol. But next time ill try to stop 1-2 reps before failure

Ill probably be able to keep getting some reps in until a few weeks before the meet then I'll add the singles and doubles

[musclehead09]

Saturday October 5, 2013

Very tired today so gonna take a nap mid day. just gonna do the following for this off day:

Foam Roll and stretch 10 minutes
Sauna 15 minutes

Frequency Chin ups 6x2 throughout the day. Will be doing sets of 3 starting tomorrow or Monday.

[LessThanLuke]

I implement Greyskull esque rep schemes and think it works well. Good luck.

[musclehead09]

I implement Greyskull esque rep schemes and think it works well. Good luck.

Thanks man. I was doing 531 with my best friend who is going to compete too after my 1st sprained knee (after my last runin with SS). Ran 3 cycles and sprained it again. I realized I could get lots more out of linear progression still and the 3rd set of 5+ reminds of 531. Definitely will run Greyskull until I reset 3-4x breaking rep records before going to 531 for the long term since that's too advanced

[musclehead09]

Decreasing push ups to sets of 8 throughout the day starting tomorrow and increasing frequency chins to 3 per set (could get away with 5-6 as that'd be half my max reps but ill keep it low for now). Also gonna start doing Agile 8 as my warm up and cool down by Joe Defranco for mobility work

[musclehead09]

Monday October 7, 2013

Overhead Press 80x5,5,12!!! PR

Weighted Chin ups 10 lbs x 7,6

Squat 200x5,5,10 (Perfect form. Chest stayed up good hip drive, knees didn't travel. Felt great. Last rep of last set was a grinder and leaned a little cuz I was fatigued.)

I have decided to just do cleans as a warm up To deadlifts on Wednesdays as the program creator recommends. Doing them after the 3rd set of squats would be overkill since I'm taking the last set far beyond 5. Great workout PR on press felt amazing. The most I've ever done was 105x3-4. Never went higher reps so 80x12 made me happy.

[musclehead09]

Wednesday October 9, 2013

Bench Press 155x5,5,13!!!!!!!!!!! PR!!!

Power Clean 65x3, 95x3 warm up to deadlifts

Deadlift 235x15 Easy PR probably could've done this long ago but never train high reps. Regardless another PR!

Barbell curl 60x15,12

4x3 Chin ups spread throughout the workout

Such a great workout. My fiancé has even running this with me as well and she can now do pull ups (a long time goal of hers).

[NorthStrong]

Nice benching. Deadlifting too, but make sure your form stays as good as possible as the primary concern, and let reps be the secondary concern. And damn you have a fiance already, at 18? shiiieeett

[musclehead09]

Nice benching. Deadlifting too, but make sure your form stays as good as possible as the primary concern, and let reps be the secondary concern. And damn you have a fiance already, at 18? shiiieeett

Thanks man. My benching stays tight it's good. I could've gone for 15 but my form would've broke down so I stopped at 13. My deadlifting I use bumper plates so when I start getting tired I simply drop the weight and only do positives to keep it tight. I'm gonna need to definitely feel some heavier weights 3-4 weeks before the meet tho so Ill start doubles and singles in a few weeks and decrease the reps on the + sets.

And yeah we've been together 3 years now. She's 22. I have a great full time job right outa high school and so does she. Haven't received any criticism from anyone surprisingly but we'll be like the old timers back in the day who got married young lol

Also I'm thinking about doing sumo deadlifts when I do singles and doubles sometimes. I did sumo style for my warm ups today and it felt great. Form was even better. There's no chance of rounding my back whatsoever doing sumo pulls. Idk yet tho. I may save that for later on when I do the conjugate method and just focus on conventional for now

[musclehead09]

Left hamstring is pretty sore today. Hopefully it's good for squats tomorrow.

[musclehead09]

5 hours of sleep in total. Going to eat a whole box of max and cheese, a couple glasses of milk and Chinese food and see if I have the energy to put in a good workout. If I do go today or if I choose tomorrow either way I'll be doing 3x5 on squat instead of repping out the top set. That way I can recover in time for Monday

[scottyk31]

where abouts in MD are you at, what gym do you lift at?

[musclehead09]

where abouts in MD are you at, what gym do you lift at?

I'm in Glen Burnie. I train at the gold's gym in Glen Burnie right next to Brooklyn before gettig into Baltimore. It's way before you get into the bad areas.

It's actually a great gym for being a commercial gym. It has a great environment and tons of different equipment like a tire, weighted sled, bumper plates, a couple specialty bars and a lot more.

How about you man?

PS I also go to one in Marley Station Mall. It's nowhere near as good but it gets the job done.