Greyskull LP

[Koa]

Running the Greyskull LP which I enjoy quite a lot.

Stats: 38, 186 cm, 108 kg

Long-term goals 180 kg squat, 140 kg BP, 100 kg OHP, 250 kg DL

Started in April with the GSLP, pushed my squat to 3x5 152.5 kg, bench to 3x5 92 kg, OHP to 3x5 70 kg and DL to 1x5 165 kg. No resets in my first cycle. Was on vacation in July/August. Lowered the weights to improve on the AMRAP sets.

Todays session

Should have worked out yesterday but too many things came up, so I went at it this morning.

BP 5,5,9 92 kg Should have had a 10th rep, pissed off about that.

Squats 5,5,8 142.5 kg, Where are the 10 reps gone???? At least 2 reps more than last time with this weight.

Kirk shrugs 5x5 80 kg Forgot to do them last time on my DL day.

Dumbbell curls 15, 10+5 41 lbs

Neck harness 4x25 21 kg

KB swings/Leg raise 4x25(24kg)/10 without stopping

[soniczip]

welcome & good luck with your training

[Koa]

Thanks.

Session 2

OHP 5,5,8+1 67kg - happy with it

Squats 5,5,8 145 kg - making progress

Side Laterals 15, 15, 8 37 lbs

Dumbbell press 15, 8, 8 55 lbs

Neck harness 4x25 21.5 kg

KB swings 50, 34+16 24 kg

Very hot today!

[thestoatyone]

You've got a really impressive press! Other numbers look tasty too...

[Koa]

You've got a really impressive press! Other numbers look tasty too...

Thanks.

The press is coming along nicely. Looking forward to breaking into the 70s soon. Slowly but steady .... onwards and upwards.

[Koa]

Session 3

BP 5,5,8.5,5 93 kg The 9th rep was hanging there in the air and wouldn't lock out.

DL 5x85 kg, 4x102.5 kg, 2x120kg, 8x2x127.5 kg 1 min rest

Kirk shrugs 5x5 85 kg

Yates rows 8x85 kg, 2x8 90 kg

Neck harness 4x25 21.5 kg repeated same weight from last time, better ROM this time

HIT Farmers walk/sandbag OHP/sprint/KB swings x2 11mins

For my deadlift program look here:

http://strengthvillain.com/?p=259#more-259

http://strengthvillain.com/?p=287#more-287

http://strengthvillain.com/?p=401#more-401

[Koa]

Session 4

OHP 5,5,5,4,3 68 kg

Squats 5,5,5 147.5 kg

Neck harness 4x25 22 kg

Side Laterals 3x10 37 lbs

As you can see not a good session. Form was off, focus was off, aggression was off. Same weights next time. Lost a session yesterday.

[Koa]

Session 5

BP 5,5,7 94 kg - tried a slightly closer grips, pinkie on the ring

Squat 5,5,8 147.5 kg - minor improvement compared to last time, had probably a couple more reps in me but my lower
back suddenly tightened up on rep 8

Neck harness 4x25 22.5 kg

GHR 3x10

Dumbbell curls 2x15 41 lbs

[Koa]

Session 6

BP 5,5,7 95 kg - not happy but that's all I had in me

Squats 5,5,5+3 150 kg - bar placement, I hate it when it slips during the set

OHP 5,5,5 68 kg - better than last time, bar speed is the problem

DL 5x85 kg, 4x102 kg, 2x120 kg, 6x2x136 kg still reasonably light

Was sick the last three days, should have DLed and OHPed on Saturday but that was out of the question. Didn't want to miss a session that's why I packed everything into today but left assistance exercises out.

Most happy with the squats but I could feel I hadn't consumed enough calories/protein the last few days which is why the focus towards the end was slightly off. Overall I felt quite strong though.

Megadeth and Rammstein today.

[Koa]

Session 7

OHP 5,4+1,4+1 69 kg 3x10 40 kg - problem with the lock out on the last reps, skipped the side laterals, will focus
on backoff set with lower weight a la Wendler
(http://www.jimwendler.com/2011/09/5-ways-to-increase-your-press/)

DL 5x85 kg, 4x102 kg, 2x120 kg, 2x136 kg, 7x2x145 kg - pulled fast, felt very good, think this program is working
well for me so far

Neck harness 4x25 23 kg

Kirk shrugs 5x5 90 kg

Yates rows 3x8 90 kg

Dumbbell curls 15, 10 43 lbs

[JP]

hey post your total to the strength table man

[Koa]

hey post your total to the strength table man

Thanks but I don't feel quite strong enough yet I must say. I want to reach a couple of goals first.

Last couple of sessions:

Session 8

BP 5,5,6 96 kg - difficult, probably because I trained without rest days this week

Squats 5,3+2,5 152.5 kg - same issue, back still tired from DLing the day before

Session 9

OHP 5,4,3 70 kg - Disappointing, in my previous cycle I had 3x5 with this weight. Maybe the break was too long, not
enough food. Also, I stopped FM push-ups a couple of weeks ago to give my elbows a break. Could
be I'm missing that as well. Same weight next time and see how it goes. Only upwards hopefully!

DL 5x85 kg, 2x102 kg 2x 120 kg 2x136 kg 2x144.5 kg 2x136 kg 2x144.5 2x144.5 kg 2x136 kg 10x102 kg
- watching "Freaky strength" in Jim Steel's forum was motivating before I went to the gym

Kirk shrugs 5x5 87.5 kg - felt good

Yates rows 8,7,5 92.5 kg

Neck harness 4x25 23.5 kg

Session 10

BP 5,5,5 97 kg 3x10 60 kg - got the min on the top set, will introduce some back off sets to increase speed and
hopefully hypertrophy

Squats 5,3+2,1,1,1 155 kg - most weight I've ever squatted, so I guess that should make me happy but I wanted to get
at least to 160 kg on this cycle before resetting, will see how it continues, retry this
weight in two sessions; anyway form felt good, depth as well, some tough reps but I fought
through them

Neck harness 4x25 23.5 kg - same weight as last time

Curls 15, 11 43 lbs

[JP]

you are well strong enough buddy - and there are no minimum requirements

Its fun to take people over with PB increases (something i dont do very often...)

[kallefs]

hey post your total to the strength table man

Thanks but I don't feel quite strong enough yet I must say. I want to reach a couple of goals first.

Yeah, you are just squatting about 100kg more than me. And I'm on the list

[Koa]

I'm running the "Train like an athlete" progression for the four major lifts for the next 6 weeks. If I achieve some proper 1 RMs I'll try to get on the list.