by awepearce@gmail.com
Greyskull LP 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.
This routine has been broken into a 6 day cycle on a 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.
Squat and Deadlift follow an A/B/A rotation with deadlifts only one day per week. Bench and OHP follow an A/B rotation, with each falling on one or 2 days per week, alternating, and paired with antagonistic pulls. One Aditional accessory each day.
Progression: If all sets are successful increase the weight, 2.5 kg for lower body movements and 1.25 kg 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. I apply the same logic to the accessory movements, but generally with a 2x8 1x8+ rep count.
This routine uses the Hardy Training Max system to set initial weights and manage progression accurately. Exercises are set to use 100% TM. Initial TM is set to 80% 1RM. It is recommended that exercises in the 8 rep range be lowered further to 70 1RM. Err on the side if too light to start and let the program autoregulate.
Starting TM is 80% of 1RM.
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.
Overload: After 2 successful sessions, Training Max will be suggested to increase by 5 kg.
Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.
Overload: After 1 successful session, Training Max will be suggested to increase by 1.25 kg.
Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.
Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.
Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.
Overload: After 1 successful session, Training Max will be suggested to increase by 1.25 kg.
Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.
* Training Max (TM) percentage is based on your face pull TM.
Overload: After 2 successful sessions, Training Max will be suggested to increase by 5 kg.
Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.
Overload: After 1 successful session, Training Max will be suggested to increase by 1.25 kg.
Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.
Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.
Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.
Overload: After 2 successful sessions, Training Max will be suggested to increase by 2.5 kg.
Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.
Overload: After 1 successful session, Training Max will be suggested to increase by 1.25 kg.
Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.
Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.
Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.
Overload: After 1 successful session, Training Max will be suggested to increase by 1.25 kg.
Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.
Overload: After 1 successful session, Training Max will be suggested to increase by 1.25 kg.
Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.
Overload: After 2 successful sessions, Training Max will be suggested to increase by 5 kg.
Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.
Overload: After 1 successful session, Training Max will be suggested to increase by 1.25 kg.
Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.
Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.
Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.
Overload: After 1 successful session, Training Max will be suggested to increase by 1.25 kg.
Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.
Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.
Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.
Overload: After 1 successful session, Training Max will be suggested to increase by 1.25 kg.
Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.
Overload: After 2 successful sessions, Training Max will be suggested to increase by 2.5 kg.
Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.
* Training Max (TM) percentage is based on your bench press TM.
Overload: After 2 successful sessions, Training Max will be suggested to increase by 5 kg.
Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.
Overload: After 1 successful session, Training Max will be suggested to increase by 1.25 kg.
Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.
Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.
Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.
Overload: After 1 successful session, Training Max will be suggested to increase by 1.25 kg.
Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %