If that’s the case, I’ll definitely eperiment with that program when the time comes. If you look at the Greyskull Lp program, there’s a + after the last set of each lift, meaning that I do as many reps as possible, which mimics the AMRAP set in 531. I like training that way. Anyway, I appreciate the support.
3/3/2014
Seated Dumbbell OHP
42.5s x 5
42.5s x 5
42.5s x 10
Weighted Chin Up
30x5
30x5
30x6
Bad knee…
5/3/2015
Dumbbell Bench Press
57.5x5
57.5x5
57.5x7
Dumbbell Row
60x8
60x8
60x8
Knee is getting better, can’t wait to train legs.
Just wanted to bump your thread because i love greyskull LP! It’s like Starting Strength and 5/3/1 had a one night stand resulting in unwanted pregnancy.
Appreciate it man. Question: If I got less than 5 reps in the 3 sets, should I repeat the weight 2 more times like starting strength, or deload by 10% and get rep records with old lighter weights?
For me, as in if I had stalled the way you’ve described, I would deload.
But, if I were 18 again, I’d give it a go again with the same weight and see if there is any improvement. Maybe bump up your protein and carb intake a bit.
Okay. I haven’t stalled yet, but now I know what to do when the time comes. Thanks.
Seated DB OHP
45s x 5
45s x 5
45s x 9
Weighted Chin Up
32.5x5
32.5x5
32.5x6
DB Extensions
20 x 14
20 x 12
DB Hammer Curl 30 x 14
DB Curl 25 x 15
[quote]Mina293 wrote:
Appreciate it man. Question: If I got less than 5 reps in the 3 sets, should I repeat the weight 2 more times like starting strength, or deload by 10% and get rep records with old lighter weights?[/quote]
This is pretty much up to you. When i did it sometimes i just felt like i had an off day so i would retry next time, others i just deloaded. You get to set PR’s either way so its basically a win win.
Thank You.
Weight listed is of a single dumbbell
Dumbbell Bench Press
60x5
60x5
60x7
Dumbbell Row
60x8
60x8
60x8
Tricep Extensions
25x9
25x5
Bicep Curls
30x10
30x9
Haven’t trained legs for a month due to knee injury. Every time I look at my quads I cry.
Weight listed is of each dumbbell
Seated DB OHP
47.5x7
40x8
35x10
Weighted Chin Up
30x6
10x7
BWx8
Lateral Raises
15x15
15x15
Since I’m cutting, I start with my top set, decrease 10% and add a rep, then decrease 10% more and add another rep.
Set Weight Reps Rest
#1 Just the bar/very light dumbbells. 10-15 45-60 seconds
#2 55-60% of the weight you will be using for this exercise. 8 45-60 seconds
#3 70-75% of the weight you will be using for this exercise. 5 45-60 seconds
#4 80-85% of the weight you will be using for this exercise. 3 45-60 seconds
#5 90-95% of the weight you will be using for this exercise. 1 Full Amount
This is how I’m gonna warm up from now on.
aworkoutroutine (dot) com/warm-up-sets/
Weight is of each dumbbell
DB Bench
62.5x5
62.5x3 wtf…
DB Row
62.5x3x8
3/28/2014
Weight listed is of each dumbbell
DB Overhead Press
50x5
FINALLY GOT TO THE FIFTIEZZ
45x6
40x8
Weighted Chin Up
32.5x6
12.5x7
BWx10
31/3/2014
Weight listed is of each dumbbell
DB Bench Press
62.5x7
Adjust seat to incline
50x8
50x8
DB Rows
65x8
65x8
65x8
DB Curls
30x11
30x10
Lateral Raises
20x12
20x12
Chest Supported Rear Delt Raises (Much harder than regular ones, a third of the weight)
10x12
10x12
4/1/2014
Deadlift
135x5
185x5
205x3
225x1
235x5
2/4/2014
Trained 90 minutes after wrestling. My lower back is sore from fighting, not training.
Weight listed is of a single dumbbell.
DB OHP
50x6
45x7
40x8
Weighted Chin Up
32.5x6 how the fuck did I forget that I did this last time
15x7
BWx8
DB Curls
30x12
30x12
Lateral Raise
20x12
Rear Delt Raise
12x12
Today was an off today and I realized that training is my therapeutical meditation.
4/4/2014
DB Bench
65x3
Depression
65x3
Adjust to Incline
55x5
55x5
DB Row
67.5x8
67.5x8
67.5x8
Pulling movements get stronger than pushing movements. This was a bad day and I still got the reps.