Linear Progression be Ran with Higher Reps?

If you want to take a stab at a higher rep set every and then while still reaping the benefits of an LP, give Greyskull a go. I think LoRez is running it and it was basically birthed out of SS. Get the E-book, and I would recommend you run the base program. Be very careful with the add ons. Only introduce a couple but he does have some pre-made fat loss programs in there.

[quote]jbpick86 wrote:
If you want to take a stab at a higher rep set every and then while still reaping the benefits of an LP, give Greyskull a go. I think LoRez is running it and it was basically birthed out of SS. Get the E-book, and I would recommend you run the base program. Be very careful with the add ons. Only introduce a couple but he does have some pre-made fat loss programs in there. [/quote]

I have thought about greyskull but I am worried about the AMRAP as a novice. Rip for example has said stronglifts is not a good linear program because the volume is too much for a beginner. If 25 reps is too much 2x5, 1x5+ seems like the same.

I do like that GS has no powercleans and has upper back accessory work if needed. I am too heavy to even do a chinup right now so I would like to start working on that.

[quote]ScholesGoals wrote:

[quote]jbpick86 wrote:
If you want to take a stab at a higher rep set every and then while still reaping the benefits of an LP, give Greyskull a go. I think LoRez is running it and it was basically birthed out of SS. Get the E-book, and I would recommend you run the base program. Be very careful with the add ons. Only introduce a couple but he does have some pre-made fat loss programs in there. [/quote]

I have thought about greyskull but I am worried about the AMRAP as a novice. Rip for example has said stronglifts is not a good linear program because the volume is too much for a beginner. If 25 reps is too much 2x5, 1x5+ seems like the same.

I do like that GS has no powercleans and has upper back accessory work if needed. I am too heavy to even do a chinup right now so I would like to start working on that.[/quote]

Since you are reducing the frequency of the squat and using a more standardized (slower) weight increase than SS, you aren’t going to overwork. Also, the 5+ will eventually turn into 3x5 as the weight gets heavier. You don’t get the same grind with a 2x5,1x5+ as you do with a 5x5. Plus, it gives you the ability to push a little harder on those +10% days and it doesn’t make those -10% days quite as demoralizing. I would recommend getting the E-book. There is a lot of stuff in there about improving chin-ups, cardio, conditioning and some programming ideas.

[quote]jbpick86 wrote:

[quote]ScholesGoals wrote:

[quote]jbpick86 wrote:
If you want to take a stab at a higher rep set every and then while still reaping the benefits of an LP, give Greyskull a go. I think LoRez is running it and it was basically birthed out of SS. Get the E-book, and I would recommend you run the base program. Be very careful with the add ons. Only introduce a couple but he does have some pre-made fat loss programs in there. [/quote]

I have thought about greyskull but I am worried about the AMRAP as a novice. Rip for example has said stronglifts is not a good linear program because the volume is too much for a beginner. If 25 reps is too much 2x5, 1x5+ seems like the same.

I do like that GS has no powercleans and has upper back accessory work if needed. I am too heavy to even do a chinup right now so I would like to start working on that.[/quote]

Since you are reducing the frequency of the squat and using a more standardized (slower) weight increase than SS, you aren’t going to overwork. Also, the 5+ will eventually turn into 3x5 as the weight gets heavier. You don’t get the same grind with a 2x5,1x5+ as you do with a 5x5. Plus, it gives you the ability to push a little harder on those +10% days and it doesn’t make those -10% days quite as demoralizing. I would recommend getting the E-book. There is a lot of stuff in there about improving chin-ups, cardio, conditioning and some programming ideas. [/quote]

Do you think johnny would be cool with me pirating the ebook then donating the exact ammount of money on his website fund? I want to get it now but I don’t want to wait as I will begin a routine tommorow and i don’t wanna postpone.

[quote]ScholesGoals wrote:

[quote]jbpick86 wrote:

[quote]ScholesGoals wrote:

[quote]jbpick86 wrote:
If you want to take a stab at a higher rep set every and then while still reaping the benefits of an LP, give Greyskull a go. I think LoRez is running it and it was basically birthed out of SS. Get the E-book, and I would recommend you run the base program. Be very careful with the add ons. Only introduce a couple but he does have some pre-made fat loss programs in there. [/quote]

I have thought about greyskull but I am worried about the AMRAP as a novice. Rip for example has said stronglifts is not a good linear program because the volume is too much for a beginner. If 25 reps is too much 2x5, 1x5+ seems like the same.

I do like that GS has no powercleans and has upper back accessory work if needed. I am too heavy to even do a chinup right now so I would like to start working on that.[/quote]

Since you are reducing the frequency of the squat and using a more standardized (slower) weight increase than SS, you aren’t going to overwork. Also, the 5+ will eventually turn into 3x5 as the weight gets heavier. You don’t get the same grind with a 2x5,1x5+ as you do with a 5x5. Plus, it gives you the ability to push a little harder on those +10% days and it doesn’t make those -10% days quite as demoralizing. I would recommend getting the E-book. There is a lot of stuff in there about improving chin-ups, cardio, conditioning and some programming ideas. [/quote]

Do you think johnny would be cool with me pirating the ebook then donating the exact ammount of money on his website fund? I want to get it now but I don’t want to wait as I will begin a routine tommorow and i don’t wanna postpone.[/quote]

I have no idea as I have never spoken to him. Suppose you could shoot him a message over on his strengthvillian forum.

I think you are over-thinking things. Effort, consistency and dedication to improvement are much more important than contemplating the merits of good program A vs good program B.

Now is the time to ATTACK!

Put your foot on the gas. Strike while the iron is hot. Carpe Diem. Slide it in while it is still wet. Live free or die. Shit or get off the pot. Shine on, you crazy diamond. etc. etc. etc.

I have started this, how does it look?

I am unsure about deadlift day, I have ab work and lower back work and not sure whether to have it done before or after the deadlift 1x5 set:

ABA
BAB

A

PRESS 2X5,1X5+
TRICEP PUSHDOWNS 3X6-12
CG PULLDOWN 3X6-12
SEATED CG CABLE ROWS 3X6-12
SQUAT 2X5,1X5+

B

BENCH PRESS 2X5,1X5+
EZ CURLS 3X6-12
ABDOMINAL WORK 3X6-12
HYPEREXTENSIONS 3X6-12
DEADLIFT 1X5+

A

PRESS 2X5,1X5+
TRICEP PUSHDOWNS 3X6-12
CG PULLDOWNS 3X6-12
SEATED CG CABLE ROWS 3X6-12
SQUAT 2X5,1X5+

I’d move the ab and low back work after the deadlift. I suppose you could do some light hypers before the deadlift just to get some blood in there, but in general I’d say you’d want your ‘core’ to be as fresh as possible.

I’d also consider adding in a couple sets of high-rep (15-20) band pullaparts or face pulls every training day.

When you say ABA, did you mean for the whole training day? The “core” Greyskull program always has Squats on days 1 and 3, Deadlifts on day 2, every week… only the pressing is ABA. It just keeps your deadlifts limited to once a week that way.

But it looks pretty good to me. Just my thoughts based on my own experiences.

[quote]LoRez wrote:
I’d move the ab and low back work after the deadlift. I suppose you could do some light hypers before the deadlift just to get some blood in there, but in general I’d say you’d want your ‘core’ to be as fresh as possible.

I’d also consider adding in a couple sets of high-rep (15-20) band pullaparts or face pulls every training day.

When you say ABA, did you mean for the whole training day? The “core” Greyskull program always has Squats on days 1 and 3, Deadlifts on day 2, every week… only the pressing is ABA. It just keeps your deadlifts limited to once a week that way.

But it looks pretty good to me. Just my thoughts based on my own experiences.[/quote]

Hey Lorez, thanks for the feedback dude.

Yeah sorry I was tring to say rotate the bench press and press not the squat and deadlift days but explained it wrong like a putz.

I think I will add the core nd lower back work in at the end after deadlifting. I will also move on to chinups and drop the cable rowing once I am at a weight I can do chinups.

Just thought I would let anyone remotely interested know. I got rid of the tricep work because I think it will be too much as I will be pressing three times week and they are getting alot of work. I think the extra cable work will hinder my ability to recover eventually.

This will be my program. I am also contemplating starting a log.

WEEK ONE

FACEPULLS AND PULL APARTS
BENCH PRESS -3X5 (AMRAP LAST SET)
EZ CURLS 3X6-12
CG PULLDOWNS 3X6-12
CG ROWS 3X6-12
SQUAT -3X5 (AMRAP LAST SET)

FACEPULLS AND BAND PULL APARTS
PRESS -3X5 (AMRAP LAST SET)
LATERAL RAISES 3X6-12
DEADLIFT -1X5 (AMRAP LAST SET)
HYPEREXTENSIONS 3X6-12
HLR 3X6-12

FACEPULLS AND BAND PULL APARTS
BENCH PRESS -3X5 (AMRAP LAST SET)
EZ CURLS 3X6-12
CG PULLDOWNS 3X6-12
CG CABLE ROWS 3X6-12
SQUAT -3X5 (AMRAP LAST SET)

WEEK TWO

FACEPULLS AND BAND PULL APARTS
PRESS -3X5 (AMRAP LAST SET)
LATERAL RAISES 3X6-12
CG PULLDOWNS 3X6-12
CG CABLE ROWS 3X6-12
SQUAT -3X5 (AMRAP LAST SET)

FACEPULLS AND BAND PULL APARTS
BENCH PRESS -3X5 (AMRAP LAST SET)
EZ CURLS 3X6-12
DEADLIFT -1X5 (AMRAP LAST SET)
HYPEREXTENSIONS 3X6-12
HLR 3X6-12

FACEPULLS AND BAND PULL APARTS
PRESS -3X5 (AMRAP LAST SET)
LATERAL RAISES 3X6-12
CG PULLDOWNS 3X6-12
CG CABLE ROWS 3X6-12
SQUAT -3X5 (AMRAP LAST SET)