Alx's Training Log 2015 - Greyskull LP

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alx

alx

alx

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Thought I'd start a training log on here for the new year :).

Currently doing the Greyskull LP 3x5 variation routine which I started at the end of November. Summary below, full routine can be found here

Mondays
Alternate Bench/Shoulder Press 2x5, 1x5+
Squat 2x5, 1x5+
Back work (rows of some kind or chin ups)

Wednesday
Alternate Bench/Shoulder Press 2x5, 1x5+
Deadlift 5+
Back work

Friday
Alternate Bench/Shoulder Press 2x5, 1x5+
Squat 2x5, 1x5+
Back work

Hope that makes sense, 5+ is basically as many reps as possible :). Once you can't hit 5 reps on the final set you deload, with the aim of beating your previous final set (5+) rep maxes in that particular lift.



Current max lifts
Bench: 110kg
Deadlift: 210kg
Squat: Haven't done a squat 1RM (or much squatting) in years due to patella tendonitis (which is a lot better currently touch wood). 1RM is probably around 155-160kg ish but should really test this out

Weight: ~100kg (thanks Christmas), need to lose a few kg really, 95kg is my aim.


Monday 5th Jan
First workout after about 3 weeks off over Christmas!

Shoulder press: 52.5kg x5, x5, x9
Squats: 135kg x5, x5, x8 (possibly could have done one or 2 more but not spotter as training partner was ill)
Chins: bw x5, x5, x6


Wednesday 7th Jan
Bench press: 92.5kg x5, x5, x7
Deadlift: 170kg x7 (PB for reps at this weight, but grip is my weakness here, just don't have the confidence at the top of the lift, going to get some straps)
Few sets of cable rows


The program suggests that assistance work (i.e. anything that isn't squats, deads, bench or press) should be done using 2 sets of 6-8 reps, increasing the weight each workout or increasing reps.

I like doing DB rows for back but the gym I go to only has 50kg DB and I can already do 2 sets of 8 without problem. Looks like I'll have to do pendlay or yates rows :o.
 
Friday 9th Jan
Shoulder press: 55kg x5, x5, x6 (really need to buy some micro plates!)
Squats: 137.5kg x5, x5 (had to stop after 2 sets of 5 as my lower back was still a bit sore/strained from deadlifts and I forgot my belt, need to keep my form in check when it comes to high reps)
Chins: bw+2.5kg x6, x6, bw x5
 
GSVBagpuss said:
Strong stuff - very interested in how you find Greyskull LP
Click to expand...

Thanks, finding it really good actually.

Doing the final set of max reps keeps it interesting and also gives you something to beat when you deload rather than just treading over the same ground at 5 reps.
 
Tuesday 13th Jan

Squats: 137.5kg x5, x5, x8 (had to do these first as gym was very busy and no bench free)

Chin ups: bw+2.5kg x5, x5, bw x5

Bench: 95kg x5, x4, x3 (definitely noticed the difference not doing bench first, will try 95kg again next time).
 
Thursday 15th Jan

Shoulder Press: 57.5kg x5, x5, x5

Deads: 175kg x2 (was trying straps for the first time and it wasn't as natural as I thought it would be, then felt one of my pecs twinge so left it at 2)

DB rows: 50kg x10, x12


Not sure if it's my form or something, but my lower back is a little sore atm from training so going to swap traditional deadlifts for trap bar deadlifts to try and take a little strain off my lower back.
 
Last edited:
Pec twinge? :D

I had that the other day: realised I wasn't taking some light deads seriously and so wasn't keeping my shoulders pinned back...

This may also explain why your lumbar was hurting, if you weren't keeping your back as braced and stable as possible...?
 
mrthingyx said:
Pec twinge? :D

I had that the other day: realised I wasn't taking some light deads seriously and so wasn't keeping my shoulders pinned back...

This may also explain why your lumbar was hurting, if you weren't keeping your back as braced and stable as possible...?
Click to expand...

Could well be. I think of late I may have been taking my deadlift form for granted a little, and now I'm squating twice a week as well as deadlifting it's all the more important that my form is perfect as my lower back is prone to soreness if I'm not careful.

Going to try trap bar deadlift tonight as it's the only time I'll be training this week, as I'm flying back down south on Wednesday, will see how they go! Hopefully back to normal deadlifts next week.
 
Monday 19th Jan

Bench: 95kg x5, x5, x5 - hoping I'll be able to get to 100kg before needing to deload but that may be wishful thinking :p

Trap Bar Deads: 160kg x5 - fairly easy but my lower back isn't 100% so didn't want to risk it.

DB rows: 50kg x10, x12

Regarding the deads, concentrating on my form seemed to help, deffo an improvement (thanks mrthingx). However I think the damage has been done so to speak so may need to stop deads until it feels better. Hopefully squats will be ok but will see on my next workout (Tuesday as I'm away) otherwise it'll be light workouts and cardio for a couple of weeks until it's better!
 
Back to training following a back injury, return of my patellar tendonitis and a cold :p.

Did a couple of sessions last week getting into the swing of things (100kg squat and 140kg deadlift, but can't remember the exact sets/reps).

Monday 24th Feb

Military press: 50kg x5, x5, x7 - I've now got 0.625kg microloading plates, so will see how they help.

Squats: 105kg x5, x5, x15 - Probably could do with upping the weight but want to make sure my back and knee is ok.

Machine rower: 2 sets of 8 and various warm up weights

Yates Row: bar x 8, 40kg x8, 60kg x8, 80kg x8 x8
 
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