by awepearce@gmail.com
Mon/Wed/Fri rotation based on Greyskull LP. Modified for accessory work, including antagonistic pushes and pulls, and to add a bit of variety. Modify your accessory work as you see fit.
Greyskull focused on two upper body movements (bench press, overhead press) and two lower body movements (squats, and deadlifts) in a 2x5, 1x5+ setup (only 1x5+ for Deadlifts) The 5+ last set is AMRAP - as many repititions as possible.
Progression: If all sets are successful increase the weight, 5lbs for lower body movements and 2.5lbs for upper body movements. If the AMRAP set doubles the base count (i.e. 10 reps on a 5+ set) double the weight increase for the next session. If the AMRAP set triples the base count, triple the increase. I apply the same logic to the accessory movements, but generally with a 2x8 1x8+ rep count.