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Phrak's Greyskull LP Variant

a guest May 22nd, 2013 3,257 Never
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  1. == Phrak's Greyskull LP Variant ==
  2.  
  3. === Program ===
  4.  
  5. Day 1:
  6.     * 3x5 Overhead Press / Bench Press (alternating)
  7.     * 3x5 Chinups / Barbell Rows (alternating)
  8.     * 3x5 Squats
  9.  
  10. Day 2:
  11.     * 3x5 Overhead Press / Bench Press (alternating)
  12.     * 3x5 Chinups / Barbell Rows (alternating)
  13.     * 1x5 Deadlifts
  14.  
  15. Day 3:
  16.     * 3x5 Overhead Press / Bench Press (alternating)
  17.     * 3x5 Chinups / Barbell Rows (alternating)
  18.     * 3x5 Squats
  19.  
  20. === Rules ===
  21. * Last set is As Many Reps As Possible (AMRAP)
  22. * Progress with 2.5lbs for upper body, 5lbs for lower body
  23. * If final AMRAP set hits 10+ reps, double weight increase
  24. * Any barbell row variant will do - I am partial to Yates Rows
  25. * Feel free to use Power Cleans to warmup for Deadlifts
  26. * Chinups are palms facing you, approximately shoulder width grip - begin
  27.   unweighted, adding weight in 2.5lbs increments
  28. * If you cannot do 3x5 chinups, do negatives until you can
  29. * If you fail to make 5 reps in the FINAL SET, deload by 10%
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