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  1. #1
    Registered User Ben0090's Avatar
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    Ben’s GSLP Log

    Follow along for some greyskull lp based fun

    Setup is as follows

    Day 1
    Bench / OHP (alt) 2x5, 1x5+
    Squat 2x5, 1x5+
    Upper back 7 minute amrap
    Bicep myo reps
    Face pulls throughout

    Day 2
    OHP / Bench (alt) 2x5, 1x5+
    Deadlift 1x5+
    Upper back 7 minute amrap
    Hamstring myo reps
    Face pulls throughout

    Day 3
    Bench / OHP (alt) 2x5, 1x5+
    Squat 2x5, 1x5+
    Upper back 7 minute amrap
    Tricep myo reps
    Face pulls throughout

    +1kg upper body progression
    +2.5kg lower body progression

    Will rotate through close variations of lifts when I need to later on after resets to keep progress going

    Been too inconsistent with diet and changing programs
    Chose this to stick with for a while, and need a big focus on calories and sleep
    Starting at 66kg bodyweight, at 5’7”, 21 years old
    Last edited by Ben0090; 04-05-2019 at 12:18 PM.
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  2. #2
    Registered User Ben0090's Avatar
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    GSLP - Week 1 - Day 1

    Bench Press
    20kg x 10
    30kg x 5
    40kg x 3
    50kg x 2
    60kg x 5
    60kg x 5
    60kg x 10

    Squat
    20kg x 10
    40kg x 5
    60kg x 3
    72kg x 2
    85kg x 5
    85kg x 5
    85kg x 10

    Lat Pulldowns
    7 minute amrap
    55kg x 61 reps
    16 first set

    Ez Bar Curls
    Myo reps
    30kg x 12/3/3/3/3

    Face Pulls
    Multiple sets of 12-20
    Throughout session
    Last edited by Ben0090; 04-05-2019 at 12:18 PM.
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  3. #3
    Banned sooby's Avatar
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    innnn
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  4. #4
    "Thats what!" -She MyEgoProblem's Avatar
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    Resurected... and in.
    FMH crew's T-Rex.

    All time: 240/115/255(610)kgs <gym/raw>
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  5. #5
    Registered User Ben0090's Avatar
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    Lets get this bread
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  6. #6
    Registered User daawhitty's Avatar
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    Age: 48
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    In.. stick to it pal.
    New Year New Me - Lifting after serious illness
    https://forum.bodybuilding.com/showthread.php?t=175332111&p=1542264891#post1542264891
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  7. #7
    Registered User Ben0090's Avatar
    Join Date: Dec 2017
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    GSLP - Week 1 - Day 2

    Bodyweight

    66kg

    Overhead Press
    20kg x 5
    30kg x 3
    35kg x 2
    40kg x 5
    40kg x 5
    40kg x 10

    Deadlift
    60kg x 5
    70kg x 3
    85kg x 2
    100kg x 10

    Chinups
    7 minute amrap
    Bw x 36 reps
    12 first set

    Hamstring Curls
    Myo reps
    100lbs x 15/5/5/5/5/5

    Face Pulls
    Multiple sets of 12-20
    Throughout session
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  8. #8
    Registered User Ben0090's Avatar
    Join Date: Dec 2017
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    Comments on week 1 day 2

    Deadlift amrap - felt light and moved fast, an easy 10, stopped prematurely

    Chinups 7 minute amrap - first lot of 12 reps was too high an rpe so subsequent rep counts suffered, should hit a lower first set number and a higher total rep number next time

    Currently got some life stresses causing a bit of bad sleep and not feeling up to eating much but I will try my best to get that in check asap
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  9. #9
    Registered User Ben0090's Avatar
    Join Date: Dec 2017
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    GSLP - Week 1 - Day 3

    Bodyweight

    67.9kg

    Bench Press
    Bar x warmup
    30kg x 5
    42kg x 3
    52kg x 2
    61kg x 5
    61kg x 5
    61kg x 10

    Squat
    Bar x warmup
    45kg x 5
    60kg x 3
    75kg x 2
    87.5kg x 5
    87.5kg x 5
    87.5kg x 9

    Machine Rows
    7 minute amrap
    55kg x 67 reps
    16 first set

    Tricep Rope Overhead
    Myo reps
    17.5kg x 15/4/4/4/4/4

    Face Pulls
    Multiple sets of 12-20
    Throughout session
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  10. #10
    Registered User Ben0090's Avatar
    Join Date: Dec 2017
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    Lost upper back tightness on final set of squats rep 9, need to focus on that a little bit more when the sets get long / reps are high

    Machine rows destroyed my lats and traps, never used that kit before, felt good

    Great session overall
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  11. #11
    Registered User Ben0090's Avatar
    Join Date: Dec 2017
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    GSLP - Week 2 - Day 1

    Bodyweight

    67.2kg

    Overhead Press
    Bar x warmup
    30kg x 3
    35kg x 2
    41kg x 5
    41kg x 5
    41kg x 10

    Squat
    Bar x warmup
    45kg x 5
    65kg x 3
    77kg x 2
    90kg x 5
    90kg x 5
    90kg x 7

    Machine Rows
    7 minute amrap
    60kg x 63 reps
    16 first set

    Ez Bar Curls
    Myo reps
    30kg x 13/4/4/4/4/4

    Face Pulls
    Multiple sets of 12-20
    Throughout session
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  12. #12
    Registered User Ben0090's Avatar
    Join Date: Dec 2017
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    Overhead press amrap was rpe10, not too bad puts my estimated 1rm around 55kg

    Squat amrap was sandbagged slightly because I wasnt in the game mentally

    Also realised last sessions 55kg rows were actually 57.5kg, so bumped to 60
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  13. #13
    Registered User Ben0090's Avatar
    Join Date: Dec 2017
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    GSLP - Week 2 - Day 2

    Bodyweight

    67.7kg

    Bench Press
    Bar x warmup
    31kg x 5
    44kg x 3
    53kg x 2
    63kg x 5
    63kg x 5
    63kg x 10

    Deadlift
    60kg x 5
    73kg x 3
    90kg x 2
    105kg x 12

    Lat Pulldowns
    7 minute amrap
    55kg x 61 reps
    15 first set

    Tricep Rope Overhead
    Myo reps
    20kg x 12/4/4/4/4/3

    Face Pulls
    Multiple sets of 12-20
    Throughout session
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  14. #14
    Registered User Ben0090's Avatar
    Join Date: Dec 2017
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    GSLP - Week 2 - Day 3

    Bodyweight

    67.1kg

    Overhead Press
    Bar x warmup
    30kg x 3
    36kg x 2
    42kg x 5
    42kg x 5
    42kg x 9

    Squat
    Bar x warmup
    46kg x 5
    65kg x 3
    78kg x 2
    92.5kg x 5
    92.5kg x 5
    92.5kg x 5

    Machine Rows
    7 minute amrap
    62.5kg x 64 reps
    15 first set

    Hamstring Curls
    Myo reps
    45kg x 15/4/4/4/4/4

    Face Pulls
    Multiple sets of 12-20
    Throughout session
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  15. #15
    Registered User Ben0090's Avatar
    Join Date: Dec 2017
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    Program Update

    Day 1

    Bench Press - 2x5, 1x5+
    Squat - 2x5, 1x5+
    Lat Pulldowns - 7 minute amrap
    Ez Bar Curls - myo reps
    Face Pulls - throughout session

    Day 2
    Overhead Press - 2x5, 1x5+
    Deadlift - 1x5+
    Machine Rows - 7 minute amrap
    Tricep Extensions - myo reps
    Face Pulls - throughout session

    Day 3
    Close Grip Bench - 2x5, 1x5+
    Pause Squat - 2x5, 1x5+
    Chinups - 7 minute amrap
    Hamstring Curls - myo reps
    Face Pulls - throughout session
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  16. #16
    Registered User Ben0090's Avatar
    Join Date: Dec 2017
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    Moving to an A/B/C setup to slow progression slightly to a more suitable pace
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  17. #17
    Registered User Ben0090's Avatar
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    GSLP - Week 3 - Day 1

    Bodyweight
    68.1kg

    Bench Press
    Bar x warmup
    30kg x 5
    45kg x 3
    55kg x 2
    65kg x 5
    65kg x 5
    65kg x 9

    Squat
    Bar x warmup
    50kg x 5
    65kg x 3
    80kg x 2
    95kg x 5
    95kg x 5
    95kg x 5

    Lat Pulldowns
    7 minute amrap
    55kg x 59 reps
    16 first set

    Ez Bar Curls
    Myo reps
    30kg x 14/4/4/4/4/4

    Face Pulls
    Multiple sets of 12-20
    Throughout session
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  18. #18
    Registered User Ben0090's Avatar
    Join Date: Dec 2017
    Location: United Kingdom (Great Britain)
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    GSLP - Week 3 - Day 2

    Bodyweight
    68.6kg

    Overhead Press
    Bar x warmup
    30kg x 3
    36kg x 2
    43kg x 5
    43kg x 5
    43kg x 8

    Deadlift
    60kg x 5
    75kg x 3
    90kg x 2
    107.5kg x 9

    Machine Rows
    7 minute amrap
    62.5kg x 68 reps
    16 first set

    Tricep Rope Overhead
    Myo reps
    20kg x 12/3/3/3/3/3

    Face Pulls
    Multiple sets of 12-20
    Throughout session
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  19. #19
    Registered User Ben0090's Avatar
    Join Date: Dec 2017
    Location: United Kingdom (Great Britain)
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    GSLP - Week 3 - Day 3

    Bodyweight
    68kg

    Close Grip Bench
    Bar x warmup
    30kg x 5
    40kg x 3
    50kg x 2
    60kg x 5
    60kg x 5
    60kg x 10

    Pause Squat
    Not done. Hurt left quad outside of the gym, giving it a couple more days rest

    Lat Pulldowns
    7 minute amrap
    55kg x 60 reps
    16 first set

    Hamstring Curls
    Myo reps
    45kg x 15/5/5/5/5/5

    Face Pulls
    Multiple sets of 12-20
    Throughout session
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  20. #20
    Registered User Ben0090's Avatar
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    GSLP - Week 4 - Day 1

    Bodyweight

    68.2kg

    Bench Press
    Bar x warmup
    35kg x 5
    46kg x 3
    56kg x 2
    66kg x 5
    66kg x 5
    66kg x 8

    Squat
    Bar x warmup
    45kg x 5
    60kg x 3
    75kg x 2
    87.5kg x 5
    87.5kg x 5
    87.5kg x 11

    Lat Pulldowns
    7 minute amrap
    60kg x 53 reps
    13 first set

    Ez Bar Curls
    Myo reps
    30kg x 16/5/5/5/4/4

    Face Pulls
    Multiple sets of 12-20
    Throughout session
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