If only there was some way to google that.
[quote]DAVE101 wrote:
If only there was some way to google that.[/quote]
I already have. There doesn’t seem to be any really comprehensive articles on it. Just a lot of forum posts all over various websites.
Thanks for the response though, bro.
I’m not your bro, brother.
Read those forum posts. The first result is the original post by the author that started it all off, with a link to the store where he sells the ebook. Obviously I can’t post those links, but all the information you could want is easily accessible.
[quote]DAVE101 wrote:
I’m not your bro, brother.
Read those forum posts. The first one result is the original post by the author that started it all off, with a link to the store where he sells the ebook. Obviously I can’t post those links, but all the information you could want is easily accessible. [/quote]
Yeah, I got it BRO.
I am looking for a more comprehensive write up from the author (to combine with my own base knowledge of the program) with explanations of why things are where they are without having to piece together snippets from forums (they are more often than not wrong in my experience).
As was mentioned earlier, knowing why something is set up the way it is, is much more important than a (sets) x (reps) look. Merely looking at (sets) x (reps) is also not the main focus of this tread.
So, let me get this straight…Instead of sharing what you know to help those who might be reading, you just posted a smart ass remark? Are you like 12 and trying to look like a hard-ass on an internet forum?
Thanks for contributing nothing productive to the thread.
I’m sorry if you took my comment for being a smart ass. You say you are looking for a comprehensive write up from the author, and I told you where you could find it. If you want to discredit HIS OWN FORUM posts, that’s fine. If you want the rhyme and reason for every little thing then pay for the ebook (which I also told you how to find). That’s why it’s there, not so one person can buy it and paste it all over the internet. Don’t insult others because you lack basic research skills.
[quote]DAVE101 wrote:
I’m sorry if you took my comment for being a smart ass. You say you are looking for a comprehensive write up from the author, and I told you where you could find it. If you want to discredit HIS OWN FORUM posts, that’s fine. If you want the rhyme and reason for every little thing then pay for the ebook (which I also told you how to find). That’s why it’s there, not so one person can buy it and paste it all over the internet. Don’t insult others because you lack basic research skills.[/quote]
You remind me of a guy named Ethan7x.
Asking if anyone could direct me to a comprehensive write up, that I couldn’t find, or if it was exclusively an e-book was not stupid. It completely eliminates sifting through tons of bullshit to find reasons behind various aspects of the story. AND, people do good write ups on this stuff all the time. Look at any of the other programs I have listed.
Plus authors often tailor their responses to specific questions. Look at Jim Wendler for instance. I can find you posts of his where he says that you can program rows using 5/3/1, and send you an email where he tells me that in order to make that work you have to change the program too much, and that it isn’t worth it if you have other goals. I am sure that the author of GSLP is probably the same way. So yes, I WILL DISCREDIT THE AUTHOR’s POSTS FOR THAT REASON. I WANT TO LOOK AT THE NUTS AND BOLTS OF THE EXACT PROGRAM AS IT IS WRITTEN IN ONE UNIFORM ARTICLE IF POSSIBLE.
If you’re not going to contribute anything, even a review or a rep for the program, why even comment?
TLDR: Fuck yourself. Go be an internet hardass in someone else’s thread.
[quote]DAVE101 wrote:
I’m not your bro, brother.
Read those forum posts. The first result is the original post by the author that started it all off, with a link to the store where he sells the ebook. Obviously I can’t post those links, but all the information you could want is easily accessible. [/quote]
Lol wtf. This guy’s butthurt levels are dangerously high. Any more and he’ll be ripping off his own dick in anger. Bro, for your own safety please remain calm and do not, I repeat, do not rip off your own dick.
EDIT: Ma bad, I should just smart-ass less. It would be so much easier if we were allowed to post external links though.
[quote]trivium wrote:
[quote]DAVE101 wrote:
I’m sorry if you took my comment for being a smart ass. You say you are looking for a comprehensive write up from the author, and I told you where you could find it. If you want to discredit HIS OWN FORUM posts, that’s fine. If you want the rhyme and reason for every little thing then pay for the ebook (which I also told you how to find). That’s why it’s there, not so one person can buy it and paste it all over the internet. Don’t insult others because you lack basic research skills.[/quote]
You remind me of a guy named Ethan7x.
Asking if anyone could direct me to a comprehensive write up, that I couldn’t find, or if it was exclusively an e-book was not stupid. It completely eliminates sifting through tons of bullshit to find reasons behind various aspects of the story. AND, people do good write ups on this stuff all the time. Look at any of the other programs I have listed.
Plus authors often tailor their responses to specific questions. Look at Jim Wendler for instance. I can find you posts of his where he says that you can program rows using 5/3/1, and send you an email where he tells me that in order to make that work you have to change the program too much, and that it isn’t worth it if you have other goals. I am sure that the author of GSLP is probably the same way. So yes, I WILL DISCREDIT THE AUTHOR’s POSTS FOR THAT REASON. I WANT TO LOOK AT THE NUTS AND BOLTS OF THE EXACT PROGRAM AS IT IS WRITTEN IN ONE UNIFORM ARTICLE IF POSSIBLE.
If you’re not going to contribute anything, even a review or a rep for the program, why even comment?
TLDR: Fuck yourself. Go be an internet hardass in someone else’s thread.[/quote]
The greyskull LP ebook is really the only place where there is any kind of comprehensive overview of the program. Reading the forum posts isn’t really a good indicator as it is bastardized at least as bad as Starting Strength by most people who pick up bits and pieces. Basic tenants have it very similar to SS but laid out as such
Bench/Press 2x5, 1x5+
Squat- 2x5, 1x5+ on Monday and Friday
Bench/Press 2x5, 1x5+
Deadlift 1x5+ on Wednesday
Add frequency chins and pushups 6-7 days a week.
Then the book goes on to lay out assistance based on goals. A lot more than I could reasonably cover in the scope of a post. I do like John Sheaffer though and if you want some free material from him, he used to have some articles, not sure of the content though, over on Startingstrength.com
[quote]jbpick86 wrote:
[quote]trivium wrote:
[quote]DAVE101 wrote:
I’m sorry if you took my comment for being a smart ass. You say you are looking for a comprehensive write up from the author, and I told you where you could find it. If you want to discredit HIS OWN FORUM posts, that’s fine. If you want the rhyme and reason for every little thing then pay for the ebook (which I also told you how to find). That’s why it’s there, not so one person can buy it and paste it all over the internet. Don’t insult others because you lack basic research skills.[/quote]
You remind me of a guy named Ethan7x.
Asking if anyone could direct me to a comprehensive write up, that I couldn’t find, or if it was exclusively an e-book was not stupid. It completely eliminates sifting through tons of bullshit to find reasons behind various aspects of the story. AND, people do good write ups on this stuff all the time. Look at any of the other programs I have listed.
Plus authors often tailor their responses to specific questions. Look at Jim Wendler for instance. I can find you posts of his where he says that you can program rows using 5/3/1, and send you an email where he tells me that in order to make that work you have to change the program too much, and that it isn’t worth it if you have other goals. I am sure that the author of GSLP is probably the same way. So yes, I WILL DISCREDIT THE AUTHOR’s POSTS FOR THAT REASON. I WANT TO LOOK AT THE NUTS AND BOLTS OF THE EXACT PROGRAM AS IT IS WRITTEN IN ONE UNIFORM ARTICLE IF POSSIBLE.
If you’re not going to contribute anything, even a review or a rep for the program, why even comment?
TLDR: Fuck yourself. Go be an internet hardass in someone else’s thread.[/quote]
The greyskull LP ebook is really the only place where there is any kind of comprehensive overview of the program. Reading the forum posts isn’t really a good indicator as it is bastardized at least as bad as Starting Strength by most people who pick up bits and pieces. Basic tenants have it very similar to SS but laid out as such
Bench/Press 2x5, 1x5+
Squat- 2x5, 1x5+ on Monday and Friday
Bench/Press 2x5, 1x5+
Deadlift 1x5+ on Wednesday
Add frequency chins and pushups 6-7 days a week.
Then the book goes on to lay out assistance based on goals. A lot more than I could reasonably cover in the scope of a post. I do like John Sheaffer though and if you want some free material from him, he used to have some articles, not sure of the content though, over on Startingstrength.com
[/quote]
Thank you!
My hero!
I did a little more reading on greyskull.
[quote]Bodyweight Chins are done every day.
5 lb jumps on Squat and Deadlift
2.5lb jumps on pressing movements and curls (when rep ranges are satisfied)
When reps on last set fall below 5, take 10% off of bar and begin process over (on that lift only)[/quote]
Starting weight is whatever, but you shouldn’t be getting more than 10-12 reps on the + sets. If you are, just add more weight the next session. (E.g., add 10lbs to your squat instead of 5).
This is a post from a lifter on here named Reed. It was a good read, so I figured I would throw it up…
"As for training in general unless in the last 4-5 weeks of a meet I really push for reps. So I am able to break PRs but they may only be by a rep or by a few pounds but it allows me to almost weekly break some kind of PR almost weekly and none stop. I also mix up from week to week whether I am using completely raw or say using knee wraps or a sling shot or even bands or chains.
My training is adopted and mixed from Sam Byrds teachings and Chris Duffin’s also with even a few principle of Westside training.
Sam Byrd taught me basically everything I know about squat tech and anything related. I also learned from Sam to not be afraid to stop doing 1 rep maxes and focus more on 3-8 rep range for all compound moves and to not shy away from “body building” type moves. Unless of course in the last few weeks of meet prep. My main template is essentially a very basic linear progressive overload.
Week 1- 3x3 last set AMRAP.
Week 2- 3x5 last set AMRAP.
Week 3- 3x8 Last set AMRAP.
Week 4- work up to max 3-5 then overload with reverse bands.
Week 5- add 2-5% and start over 3x3.
Squat twice a week once heavy and once lighter never wrapped squat. It may still be heavy but its a move that I can’t get as heavy on like a low box squat with SSB Bar or Defict Deadlifts. Something like that or it may be speed work just depends on how I am feeling.
Sams most important aspect of training as well is recovery. I only train 3 times a week 4 MAX and its a optional speed bench day.
Sunday- Squat and Deadlift Heavy.
Monday- Bench Heavy
Tuesday- off
Wednesday- Light squat
Thursday- off
Friday- off
Saturday- off.
This gives me almost a full week of rest before doing a heavy set. I have a full 72hours off each week almost like a mini deload recovery week every single week. This on top of food and supps allows me to be damn near 100% every single session. Which comes more from a mix of Sam’s and Rich Weil’s Ideology.
As for Chris Duffin I believe in working alot of mixed grip, different stance, paused variations, and using a variety of bars and movements to really train my self. If you can Sqaut 500 starting out of the hole with SSB Bar then you can fucking annihilate it with a standard bar starting from the top.
Westside I believe in almost all accessory work should be where alot your volume is going to come from and every movement should be picked to destroy your weak sticking points. Like me in my bench. I have a horrible time getting my triceps to take over where they should they just don’t have the strength so most of my bench accessories revolve around smoking my triceps. Almost every bench session for me right now looks like this…
Bench: Follow Template
Sling Shot or 2-3 board pause presses for 3-5 sets of 5-8 reps.
Back 2 movements
Triceps Isolation move 4 sets of 8-15
Triceps Fatigue Band Work.
As for my Squat when I am wrapped I have never missed a squat due to my legs not being able to push but because my upper back just can’t support it. So I focus on alot Front Squats, Paused SSB Squats, Reverse Bands (because 600 feels like a empty bar after you have taken 700 with reverse bands) and lots of box pulls. Luckily my Deadlift goes up as my squat does because I pull with a stance almost identical to my squat. But, if anything goes its my upper back and I just can’t get it to lock out. Then finish up with GHR, Stiff Leg Deadlifts, Step Ups, Leg aband Pull Aparts, and anything else to really tax my Posterior Chain as I have always been very quad dominate I don’t need a ton of work there."
His log can be found here:
I have neglected this thread for a while. I have been busy with school and work.
Hey trivium Ill give you hand rebooting this thread.
George Leeman Peaking Deadlift Program
The only reason I am comfortable posting this is because he has already posted extensively on this day already and you could basically piece it together if you wanted to. I will leave a few small but semi-key pieces out just to keep the small important things secret while still giving you the big picture.
A. 2.5 inch Deficit Deadlifts
Work up to one all out set of 15 reps. Add 15 lbs to the bar each week and try to match and beat reps from the previous week.
B. Deadlift Stance Box Squats
Work up to one all out set of 15 reps. Add 15 lbs to the bar each week and try to match and beat reps from the previous week.
Performed after deadlift day and your secondary squat day
C. Leeman Style Yates rows
1 all out set of 6-20 reps. Add 10 lbs to the bar each week and try to match and beat reps from the previous week.
D. DB Rows - 3 sets
E. Shrugs - ramping sets
F. DB Curls - 5 sets
G. Hammer Curls - 5 sets
Doing this program my deadlift went from:
2.5 inch deficit PRs
225 x 15 → 295 x 17 → 315 x 11
up to 350 x 8, 370 x 6, and 445 x 1
and my squats went from
185 x 15 hard reps to 290 x 5
and this was as a result of the squat program he sent me too but my squat went from:
285 x 1 to 315 x 4. Never got to text my max.
By far his programs have done for my progress than any previous coach I have worked with. If you do the program as designed and go balls out you will make progress. On average I get almost sick to my stomach thinking about how hard the squat and deadlift workouts will be. Because I usually have to rest a good 10-20 minutes between the first 3 exercises you push it so hard…
Unintentional rant over lol
[quote]kjmont wrote:
Hey trivium Ill give you hand rebooting this thread.
George Leeman Peaking Deadlift Program
The only reason I am comfortable posting this is because he has already posted extensively on this day already and you could basically piece it together if you wanted to. I will leave a few small but semi-key pieces out just to keep the small important things secret while still giving you the big picture.
A. 2.5 inch Deficit Deadlifts
Work up to one all out set of 15 reps. Add 15 lbs to the bar each week and try to match and beat reps from the previous week.
B. Deadlift Stance Box Squats
Work up to one all out set of 15 reps. Add 15 lbs to the bar each week and try to match and beat reps from the previous week.
Performed after deadlift day and your secondary squat day
C. Leeman Style Yates rows
1 all out set of 6-20 reps. Add 10 lbs to the bar each week and try to match and beat reps from the previous week.
D. DB Rows - 3 sets
E. Shrugs - ramping sets
F. DB Curls - 5 sets
G. Hammer Curls - 5 sets
Doing this program my deadlift went from:
2.5 inch deficit PRs
225 x 15 → 295 x 17 → 315 x 11
up to 350 x 8, 370 x 6, and 445 x 1
and my squats went from
185 x 15 hard reps to 290 x 5
and this was as a result of the squat program he sent me too but my squat went from:
285 x 1 to 315 x 4. Never got to text my max.
By far his programs have done for my progress than any previous coach I have worked with. If you do the program as designed and go balls out you will make progress. On average I get almost sick to my stomach thinking about how hard the squat and deadlift workouts will be. Because I usually have to rest a good 10-20 minutes between the first 3 exercises you push it so hard…
Unintentional rant over lol[/quote]
I had a lot of success w/ making my deadlift move doing higher rep sets as well (not 15 tho - ha). I’m sure it works well.
[quote]kjmont wrote:
Hey trivium Ill give you hand rebooting this thread.
George Leeman Peaking Deadlift Program
The only reason I am comfortable posting this is because he has already posted extensively on this day already and you could basically piece it together if you wanted to. I will leave a few small but semi-key pieces out just to keep the small important things secret while still giving you the big picture.
A. 2.5 inch Deficit Deadlifts
Work up to one all out set of 15 reps. Add 15 lbs to the bar each week and try to match and beat reps from the previous week.
B. Deadlift Stance Box Squats
Work up to one all out set of 15 reps. Add 15 lbs to the bar each week and try to match and beat reps from the previous week.
Performed after deadlift day and your secondary squat day
C. Leeman Style Yates rows
1 all out set of 6-20 reps. Add 10 lbs to the bar each week and try to match and beat reps from the previous week.
D. DB Rows - 3 sets
E. Shrugs - ramping sets
F. DB Curls - 5 sets
G. Hammer Curls - 5 sets
Doing this program my deadlift went from:
2.5 inch deficit PRs
225 x 15 → 295 x 17 → 315 x 11
up to 350 x 8, 370 x 6, and 445 x 1
and my squats went from
185 x 15 hard reps to 290 x 5
and this was as a result of the squat program he sent me too but my squat went from:
285 x 1 to 315 x 4. Never got to text my max.
By far his programs have done for my progress than any previous coach I have worked with. If you do the program as designed and go balls out you will make progress. On average I get almost sick to my stomach thinking about how hard the squat and deadlift workouts will be. Because I usually have to rest a good 10-20 minutes between the first 3 exercises you push it so hard…
Unintentional rant over lol[/quote]
Good post. Thanks!
[quote]trivium wrote:
[quote]DAVE101 wrote:
I’m sorry if you took my comment for being a smart ass. You say you are looking for a comprehensive write up from the author, and I told you where you could find it. If you want to discredit HIS OWN FORUM posts, that’s fine. If you want the rhyme and reason for every little thing then pay for the ebook (which I also told you how to find). That’s why it’s there, not so one person can buy it and paste it all over the internet. Don’t insult others because you lack basic research skills.[/quote]
You remind me of a guy named Ethan7x.
Asking if anyone could direct me to a comprehensive write up, that I couldn’t find, or if it was exclusively an e-book was not stupid. It completely eliminates sifting through tons of bullshit to find reasons behind various aspects of the story. AND, people do good write ups on this stuff all the time. Look at any of the other programs I have listed.
Plus authors often tailor their responses to specific questions. Look at Jim Wendler for instance. I can find you posts of his where he says that you can program rows using 5/3/1, and send you an email where he tells me that in order to make that work you have to change the program too much, and that it isn’t worth it if you have other goals. I am sure that the author of GSLP is probably the same way. So yes, I WILL DISCREDIT THE AUTHOR’s POSTS FOR THAT REASON. I WANT TO LOOK AT THE NUTS AND BOLTS OF THE EXACT PROGRAM AS IT IS WRITTEN IN ONE UNIFORM ARTICLE IF POSSIBLE.
If you’re not going to contribute anything, even a review or a rep for the program, why even comment?
TLDR: Fuck yourself. Go be an internet hardass in someone else’s thread.[/quote]
Dude, you leave yourself wide open with reactions like that. Never use the internet if you’re feeling pissy. That never turns out well.
Not strictly a powerlifting routine, but WSM Competitor Travis Ortmayer’s deadlift training:
[quote]I use the (Benni) Magnusson/Ortmayer routine.
70% of projected max for 4 sets of 4 reps
80-90% for 2 sets of 2
70% for 8+ reps
if you get 8 or more move up 10 lbs next week.
On week 1 and 2 I then pull that same 70% off a 4" block trying to get 8 reps.
I do this for 3 weeks then take a week off from deadlifting.
Week 1: I do 80% for the 2 sets of 2
Week 2: I do 1 set at 80% then 1 set at 90%
Week 3: I do this again but hopefully with more weight.
I always do the 4x4 at 70% to start the workout.
If you miss a lift anywhere in the workout then DON’T move up the next week.[/quote]
[quote]LoRez wrote:
Not strictly a powerlifting routine, but WSM Competitor Travis Ortmayer’s deadlift training:
[quote]I use the (Benni) Magnusson/Ortmayer routine.
70% of projected max for 4 sets of 4 reps
80-90% for 2 sets of 2
70% for 8+ reps
if you get 8 or more move up 10 lbs next week.
On week 1 and 2 I then pull that same 70% off a 4" block trying to get 8 reps.
I do this for 3 weeks then take a week off from deadlifting.
Week 1: I do 80% for the 2 sets of 2
Week 2: I do 1 set at 80% then 1 set at 90%
Week 3: I do this again but hopefully with more weight.
I always do the 4x4 at 70% to start the workout.
If you miss a lift anywhere in the workout then DON’T move up the next week.[/quote][/quote]
That is an interesting setup. I like how it uses fatigued reps at the end of the workout to determine whether or not you will move up the next week.
Is there a measured rest period between the sets?
[quote]trivium wrote:
Is there a measured rest period between the sets?[/quote]
Not that I ever saw in any of his Q&A threads.
Based on that, I’d assume there’s not, and it’s pretty much “when you’re ready”. The work itself seems pretty well planned out so except for that last max reps set, I’d personally say “take as much time as you need to get the prescribed reps”. And rest longer before that last set.
But I’m just speculating.